They fill you up for a long time, really help you lose weight and boost your health: you absolutely need vegetables with high fiber. We have the top 30 list of high-fiber foods for you and how you can integrate them well into your everyday life!
At first it sounds like a contradiction: Why should I eat something in large quantities that can later be barely digested in the stomach? That first leads us to the question: What is fiber anyway? The answer: plant fibers from grain, rice, vegetables or fruit – many of them are found in whole grain products.
Why the body needs foods rich in fiber
Instead of lying sluggishly in the stomach, fiber binds water and swells up. This ensures a quick and long-lasting feeling of satiety. In addition, when it comes to fiber, drinking a lot (water) is a must, which also helps with weight loss!
The positive effects start in the mouth: high-fiber food has to be chewed well – this increases saliva production, which protects against tooth decay and periodontal disease. In addition, high-fiber foods stimulate digestion. The fiber lowers the pH in the intestine and makes it less susceptible to pathogenic bacteria. The stool becomes softer and so relieves the intestines, disorders such as constipation can be prevented. Studies also suggest that fiber significantly reduces the risk of colon cancer.
Foods with a good fiber content can do even more for our body: according to studies, they help lower cholesterol and improve blood sugar levels. Diabetics are advised to eat a diet rich in fiber. This can help prevent type 2 diabetes.
How Much Fiber Do I Need?
You need 30 grams of fiber per day. As a rule, however, most people only eat 23 to 25 grams, many only 20 grams. 68% of men and 75% of women do not reach the guideline value.
Top 30 Fiber rich vegetables:
1. Wheat Bran 45.1g
2. Flaxseed 38.6g
3. Chia seeds 34.4g
4. Desiccated coconut 24g
5. White beans 23.2g
6. Soy Meat & Beans 22g
7. Dried plums 18.8g
8. Salsify 18.3g
9. Bran flakes 18g
10. Dried apricot 17.3g
11. Lenses 17g
12. Peas 16.6g
13. Chickpeas 15.5g
14. Fruit bread 14g
15. Crispbread 14g
16. Whole grain rye flour 1800 13.9g
17. Pear dried 13.5g
18. Jerusalem artichoke 12.1g
19. Peanut kernels 11.7g
20. Whole wheat flour 1700 11.7g
21. Peach dried 11.7g
22. Macadamia nuts 11.4g
23. Sesame seeds 11.2g
24. Artichoke 10.8g
25. Dried apple 10.7g
26. Pistachio kernels 10.6g
27. Amaranth 10.3g
28. Whole grain oatmeal 10g
29. Corn 10g
30. Barley grain 9.8g
Fiber-rich food: This is how it works in everyday life
The good news: You won’t get high-fiber foods if you eat reasonably well and consciously, anyway. They are found in fruits and vegetables and especially in unprocessed foods.
Therefore, a high-fiber diet can be easily integrated into everyday life us these vegetables with high fiber. Three servings of fresh vegetables, two servings of fruit as well as wholegrain products such as wholegrain rice and wholegrain pasta are enough for a good basic supply. Animal foods, especially meat and sausages, should be reduced. At the top of the top 30 list, you will not be able to consume all foods in the appropriate quantities to really get the best benefit. But wheat bran and flaxseed, for example, make them well sprinkled over your muesli.
- Top fiber suppliers such as the legumes, lentils or peas can be varied very well – as a soup, side dish, lukewarm salad or particularly tasty as a spread with whole grain baguette.
- A new alternative to pasta is pasta made from lentils. If you are looking for variety, you should also dare to visit lesser-known nutrient sources – such as bulgur or barley.
- There is also plenty of fiber in whole grain cereals and their products: whole wheat flour, for example, has three times more fiber than normal wheat flour
- When it comes to normal fruit, berries are well ahead (blueberries with 5 grams of fiber per 100 grams).
- Every meal should be spiced up with raw vegetables and vegetables. Solid varieties such as bell pepper, fennel and carrots contain significantly more fiber than water-rich varieties
- such as zucchini or cucumber.