Foods with fibre: which ones to reach for? [list]

Fibre is found in many foods, whether it's fruit, vegetables or nuts. Each food contains a different amount. It also depends on what kind of fibre it is. Fiber does not supply our body with any calories. The body cannot digest it completely. Nevertheless, it is important for the healthy functioning of our digestion and should become a must in the diet of not only everybut also for those who want to lose weight, eat healthy or just do something for their body and health. Let's see which foods contain the most fiber and how to include them in our diet.

What is fibre and why include it in our diet

What exactly is the fibre that is mentioned in every other advertisement and why should weshould we eat regularly and in specific amounts, we have already discussed in our article Fibre under the microscope. Therefore, we won't dwell on a lengthy explanation now, but just summarize the basic information.
Fiber is basically a group of carbohydrates that are indigestible and are contained in foods of plant origin, such as fruits, vegetables, legumes or cereals. Polysaccharides, starches, lignin and inulin are referred to as fibre.
We also know about soluble fibre, which can dissolve in the intestines, and insoluble fibre, which does not dissolve in the intestines.but it gains volume in the intestines and thus helps to improve digestion and at the same time fill us up. Thanks to its insolubility in the intestines, it helps to prevent many chronicchronic diseases such as heart disease, high cholesterol and high blood pressure, and helpshelps diabetics maintain optimal sugar levels, increases the amount of bifidobacteria in the intestines, which helps us to maintain a higher immunity, etc.

What foods have the highest fibre content?

You can get high fibre from vegetables, fruit, nuts and seeds, but you can also get it from oatmeal, pulses or wholemeal pasta. To help you make the most of your diet, we've listed the foods that contain the most fibre and divided them into different categories. You can find plenty of articles on fibre and the foods that contain the most fibre on the internet.They often write mainly about pears, apples, whole grain bread, avocados, nuts, etc. These are foods that we know and often eat routinely without thinking about how much fibrethey provide to our bodies or how they are still beneficial to our health. That's why we've done it differently - and hopefully better. We've divided foods into specific categories and selected those with the most fibre from each. You'll find them in the summary table for each category, where we always list the ratio of fiber in the food, in grams, per 100 grams. This makes it easier to find your way around the food and, thanks to the clear tables, you can The tables are easy to use and you can easily find the right vegetables, fruits or legumes to include in your daily diet.

Vegetables with the highest fibre content

Vegetables should be a regular part of your diet every day, whether you want to add fibre or not. It is healthy and benefits our bodies not only because of its fibre but also because of its vitaminsm and other elements that we simply need to function at our best and be as healthy as possible. (Now we are not referring to the occasional cold or cough, although these too can be prevented or reduced by a healthy diet and thus boosting immunity).
Among the vegetables with the highest fibre content, we must definitely include artichokes, which contain 5.4 grams of fibre per 100g of food. After them on the imaginary list are Brussels sprouts with 3.8 grams and kohlrabi with 3.6 grams. Aubergines, carrots and potatoes are also quite common in every diet.and are definitely more beneficial to the body than such dumplings. But I suppose nobody who reads MyFitnessio consumes them, or only occasionally.

Of the foods listed, I would like to highlight more the benefits of Brussels sprouts. In addition to its high fibre content, it also contains vitamin K, potassium, folate and antioxidants, which help to flush toxins out of our bodies.
It is also worth mentioning broccoli, which is a cruciferous vegetable that contains lots of vitamins C and K, vitaminsB vitamins, but also folic acid, iron, potassium, manganese and antioxidants, as well as Brussels sprouts. Unlike other vegetables, it is also high in protein, so if you want to supplement with other essential ingredients for a healthy lifestyle, consume broccoli regularly.
With broccoli, be sure to cook it properly. If you cook it for too long, you'll be depriving yourself of much of the body's beneficial ingredients and vitamins. The ideal is to put the broccoli in boiling water and let it simmer for just a few minutes. Then drain and pour cold water over it. It will retain its fresh green colour and be tasty and crunchy.

High-fibre fruit

Fruits are also high in fibre, although they cannot be compared to pulses. Vegetables can. Avocados, prunes and, surprisingly, raspberries contain the most fibre per 100 grams. Raisins are close behind, but watch out for sugars here. The orange has considerably less, 3.4 grams of fibre, followed by pears and figs. The apple, of course, also contains fibre and is good for use as part of a morning snack. But let's take another look at which fruits are not only among the best in terms of fiber, but will also give you the most vitamins and other elements.

Avocado is the number one in terms of fibre and not only because many people do not eat it simply because they do not know how to prepare it. It is ideal to buy avocados medium-hard, they should be able to be squeezed a little in the fingers, but not too much. In addition to its high fibre content, avocados also contain healthy fats and, most importantly, vitamin E. It has the most of all fruits. Don't look for complicated recipes with avocados. For example, it's great just cut in half, sprinkled with sesame seeds and salt on wholemeal bread. You can also drizzle it with lemon.
And if you prefer spreads, try the popular quacamole, which is mashed avocado with tomato, salt and pepper and drizzled with lemon. Some people also add chillies or other spices and vegetables to make the taste more interesting. You can find lots of great recipes for quacamole on the internet.
Raspberries can be a great snack, as they are high in fibre but also have manganese and vitamin C to boost your immunity. If you eat one small bowl of raspberries, for example, you will get about 8 grams of fibre. You should consume 25 to 30 grams per day, so you can check off part of your daily amount.
An interesting fruit is the banana, which also has a lot of fibre, especially if it is not yet soft, i.e. an unripe banana, or a banana that is not ripe. Medium ripe. An unripe banana contains resistant starch, which is actually an indigestible carbohydrate that replaces fibre. As a result, such a banana can keep you well fed. In addition to fibre, the banana also contains vitamin C, potassium and vitamin B6.
Although apples do not have as much fiber as other fruits, it is advisable to include them in your diet regularly. They contain large amounts of vitamin C, which boosts immunity, but above all they have apple pectin in them. This binds heavy metals and helps us to digest better and easier. In addition, apples also contain phosphorus, potassium, calcium and iron.

High-fibre cereals

If any foods are really valuable sources of fibre, it is cereals and then legumes, which we will write about below. Of the cereals, rye contains the most fibre per 100 grams. It has around 15 grams. Then buckwheat and spelt come after it. These are cereals that not many people use, but it's a shame. They are not only a rich source of fibre and other nutrients, but also enrich our diet and their preparation is not difficult. Just find a few basic recipes on the internet and you can prepare them yourself.You can find out how to add cereals to your diet - as side dishes, in salads, etc.

For example, buckwheat contains about 9 grams of fibre per 1 cup, and is also a source of vitamins and minerals. For example. Rutin, which contributes significantly to the proper functioning of the cardiovascular system and can also help prevent varicose veins or heart attacks. It strengthens the walls of blood vessels.
It is also worth mentioning quinoa, which is a pseudo cereal that, in addition to fibre, provides our body with a high content of protein, potassium, zinc, iron and antioxidants. Minerals and vitamins, including antioxidants, are also provided by oats, which have about 9.4 grams of fibre per 100 grams. It is therefore also a valuable source. It is ideal to add oatmeal to your breakfast, e.g. in white yoghurt, to which you also add some fruit. Together with raspberries, pears and banana, it will keep you full for the morning and will also benefit your health and digestion. In addition to fibre and protein, oatmeal also provides your body with unsaturated fatty acids, vitamins E, B6 and B1, iron and calcium.

High-fibre pulses

Some people love pulses and others don't need them at all. Whichever way you are, forget the not-so-tasty lentils from the school canteen. Legumes are clearly the highest fibre foods per 100 grams and should be a regular part of our diet.
The biggest source of fibre is beans. It also depends on what kind of beans they are. The richest source is moon beans, with a fiber content of 19 grams per 100 grams, which is roughly two cups of beans. Following them are haricot beans, mung beans, and red kidney beans, which we are most familiar with, have the least. Even so, they are high in fiber - much higher than other foods - at 6.4 grams.
Beans are also high in iron, and white beans also provide our bodies with much-needed potassium. If you have digestive problems and bloating with beans, addadd them to your diet gradually, even just as an addition to salads at first. In addition, dark beans are the most digestible, while light beans are more bloating. So start with black and red beans and gradually add other, less digestible types.

Lentils are also excellent as a source of fibre. Red contains 11 grams of fibre per 100 grams. Brown lentils have slightly less.Red lentils are also easier to digest and are excellent as a soup, sauce and salad ingredient. Lentils also give you plenty of protein, carbohydrates, iron, B vitamins and other minerals.
Chickpeas have become very popular in recent years. These are great as a side dish in salads and soups, but also as a spread for hummus or in the form of fried fafael patties, which are native to the Middle East. There they are a staple food along with hummus. You can also buy hummus in our supermarkets, either in its basic form - it is still very tasty - or with different flavours. But you can easily make it from chickpeas at home. Chickpeas help us to lower our cholesterol and also help to support our immune system. However, beware of digestibility. If you are not used to legumes, chickpeas may make you more bloated. So add it to your diet gradually.

High-fibre nuts and seeds

Of course, nuts are also an excellent source of fibre and should not be forgotten in this article. However, we will not go into too much detail about them. If you want to know which nuts are the best, tastiest and healthiest overall, you can check out ourour next article, where we have covered this topic and shown you the 9 best and healthiest nuts.
If you want a food that contains by far the highest amount of fibre per 10 grams, reach for chia seeds. This is a super food that can be used to conjure up a tasty and healthy meal. Popular choices include chiapudding. But these seeds are also great as a breakfast addition - for example, you can add them to yoghurt or blend them into a smoothie. As well as being high in fibre and protein, they also contain phosphorus, magnesium and calcium.
Sesame seeds, which are great for aiding digestion, and pumpkin seeds are also high in fibre. Sunflower seeds are also high in fibre - over 8 grams per 100 grams of food. If you add a mixture of seeds to your bowl instead of fried potato chips for your evening meal, you can addwith some nuts, it's a great source of fibre, protein and other vitamins and minerals.

Fibre in food supplements

If you are having trouble formulating your diet so that you supplement fibre everyevery day in additional amounts, it is advisable to use some dietary supplements. We've looked at the best dietary supplements with fibre in a separate ranking, where you can again find out much more.
We can recommend Psyllium, hemp or probiotic fiber, as well as many others that you can find in the mentioned article. However, with these dietary supplements, be careful to supplement with enough water. Constipation can easily occur with dietary fiber supplements. You need to increase your fluid intake during the day so that your body can process the fibre properly. However, it depends on what kind of fiber you choose. The important thing is whether this fibre is soluble or insoluble, as we described above.