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Fiber-Rich Foods

By EAT SMARTER
Updated on 28. Nov. 2016

Would you like to eat more fiber, but don’t know how? We can help with our overview of fiber-rich foods.

Important High-Fiber Foods Important High-Fiber Foods
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Fiber-Rich Foods: What Quantities Are Best?

Experts believe that most people only eat about 20 grams / 0.7 oz. of fiber a day. However, for your figure and health, it is recommended that you eat at least 30 grams / 1 oz. of fiber per day. Especially when trying to lose weight or lower your cholesterol, it doesn’t hurt to consume a little more fiber. You can easily eat 40 grams / 1.4 oz. to 50 grams / 1.7 oz. People who eat a lot of cereals or raw food fans have no problem reaching these numbers. On the other hand, people who prefer meat or people who don’t like cereal or whole grains are going to have a harder time reaching these numbers. For these people it is advised to change your diet so you get enough fiber.

Fiber-Rich Foods: Which Foods Have The Most Fiber

Cereal Grains: Spelt, barley, oats, corn, rye, wheat and whole-wheat flour have tons of fiber.  Granola containing a lot of these grains, especially wheat and oat bran contain high amounts of fiber as well. Particularly rich in fiber are whole grains and products derived from it such as whole-wheat flour, whole-wheat bread and whole-wheat pasta. Nutrition experts recommend for you to get at least half of your daily fiber requirement from grains.

Legumes: Dried peas, beans (white, red, black, brown), chickpeas, lentils and soybeans are also important sources of fiber.

Vegetables and fruits: Especially cabbage (cauliflower, broccoli, kale, brussels sprouts, red cabbage, white cabbage, savoy), but also carrots, fennel and potatoes provide plenty of fiber. Dry fruits like dates, figs, prunes and raisins are also very rich in fiber

Fiber-rich foods: What You Should Watch Out For With Fruit

Fiber-rich fruits are mainly apples, pears, oranges (citrus fruits), berries and kiwi. Because fruits and vegetables mostly consist of water their fiber content is relatively low. They supplement the main sources of fiber well, but are not enough on their own.

Fiber-rich foods: nuts and seeds

All varieties especially linseed, coconut, poppy, almonds and macadamia nuts are high in fiber. But beware, even though nuts have a lot of fiber they also contain a lot of fat. For those wanting to lose weight, it is best to consume nuts in moderation.

Very Important: Eat fiber-rich foods with lots of water or unsweetened tea. Only then can the fiber swell and develop its effect on the body optimally. You can learn more about fiber-rich foods in our big fiber-special.

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