Dietary fibers are plant fibers that humans cannot digest or can only absorb to a limited extent. In the human body, they fulfill essential functions.
In-plant foods, dietary fibers are mainly found in the outer layers of the grain, vegetables, and fruit. Although dietary fibers belong to the carbohydrates, they provide little or no energy.
Dietary fibers take over various functions in the body. Foods rich in dietary fiber have a lasting satiation effect and thus make it easier to maintain or reduce body weight.
Besides, nutritional fibers stimulate intestinal activity and thus promote digestion. Complaints such as constipation, hemorrhoids, and diverticulosis can thus be getting prevented.
Also, a high dietary fiber intake lowers the cholesterol concentration in the blood and has a positive effect on blood sugar levels.
A high intake of dietary fiber in general and whole-grain products, in particular as a source of fiber can help to prevent diet-related diseases.
It can reduce the risk of developing obesity, high blood pressure, coronary heart disease, diabetes mellitus type 2, colon cancer, and lipid metabolism disorders.
Cereals and cereal products made from whole grains are the most important source of fiber. Since most dietary fibers are getting found in the outer layers of the grain, full grain products have the highest dietary fiber content.
Legumes, vegetables, fruits, nuts, and seeds are also rich in fiber foods, and the recommended minimum of 30 g fiber per day can be getting achieved with the following foods.
Here is the list of the best foods high in fiber:
Linseed is often getting used for constipation. Not without reason, because linseed high fiber content stimulates intestinal activity.
But other seeds, such as the Superfood Chia seed, psyllium seed, and hemp seed, are also very rich in fiber and also provide other valuable nutrients such as minerals and healthy fatty acids.
Especially psyllium husks are unbeatable in terms of fiber content. It’s 79 grams of dietary fibers come to 100 grams. For example, put 1-2 teaspoons of seeds in your muesli every day or sprinkle them over a salad.
The fiber content of seeds per 100 g:
- Linseed: approx. 29 g dietary fiber
- Psyllium husks: approx. 79 grams of dietary fiber
- Chia seeds: approx. 40 g dietary fiber
- Hemp seeds: approx. 41 g dietary fiber
Due to their high content of vitamins and minerals, plants are one of the most important suppliers of nutrients.
But also in terms of dietary fiber, it is right at the top of the list of fiber-rich foods.
Above all, cabbage varieties such as Brussels sprouts, green cabbage, white cabbage, sauerkraut or broccoli, starchy vegetables like potatoes and sweet potatoes, as well as root and tuber vegetables such as black salsify and artichokes, are among the vegetables richest in fiber.
Integrate sufficient and different kinds of vegetables into your daily diet and thus contribute to proper digestion and intestinal health.
The fiber content of vegetables per 100 g:
- Broccoli: approx. 3 g dietary fiber
- Black salsify: approx. 18 g dietary fiber
- Brussels sprouts: approx. 4 g dietary fiber
- Artichoke: approx. 10 g dietary fiber
Besides dried fruit, fresh fruit is also a good source of fiber. Berries are among the particularly high-fiber fruits.
For that extra portion of fiber, it is best to use currants, blueberries, and raspberries.
The fiber content of fresh fruit per 100 g:
- Banana: approx. 2 g dietary fiber
- Currants: approx. 4 g dietary fiber
- Blueberries: approx. 5 g dietary fiber
- Pear: approx. 3 g dietary fiber
- Raspberries: approx. 5 g dietary fiber
Nutritious bran is one of the foods with the highest amount of fiber of all. But what is bran?
Strictly speaking, bran is a waste product, namely the husk of cereal grains, which is produced as a by-product when cereals are getting ground.
This husk is particularly suitable as a source of dietary fiber, as it contains the most fiber.
Whether spelt, wheat or oat bran, with one to two tablespoons in your muesli can immediately increase your daily fiber intake.
Many instant mueslis contain enormous amounts of sugar. It is much healthier to mix your muesli.
The fiber content of bran products per 100 g:
- Oat bran: approx. 12 g dietary fiber
- Spelt bran: approx. 45 g dietary fiber
- Wheat bran: approx. 45 g dietary fiber
Seeds like pumpkin seeds, sunflower seeds, or pine nuts are a good source of fiber. Around 6 to 9 grams of fiber per 100 g is getting reached by seeds and should therefore not be missing from this list.
Eat a few tablespoons of seeds every day, for example, in muesli, salad, soup, or bread, and do your digestion and intestines a favor.
The fiber content of kernels per 100 g:
- Sunflower seeds: approx. 6 g dietary fiber
- Pine nuts: approx. 7 g dietary fiber
- Pumpkin seeds: approx. 9 g dietary fiber
Right after bran and seeds, legumes are an excellent source of fiber. Peas, beans, and other legumes contain a considerable amount of nutrients that aid digestion.
Especially white beans, kidney beans, and soybeans should be getting mentioned here.
Choose legumes as a side dish or ingredient of soups and stews to increase your fiber consumption.
The fiber content of legumes per 100 g:
- Chickpeas: approx. 16 g dietary fiber
- Kidney beans: approx. 23 g dietary fiber
- Peas: approx. 17 g dietary fiber
- Soybeans: approx. 22 g dietary fiber
- White beans: approx. 24 g dietary fiber
Buckwheat, quinoa, and amaranth belong to the so-called pseudo-grain. Pseudocereals are not real cereals but are getting used similarly.
The amount of ballast substances is somewhat lower, but buckwheat, quinoa also provide considerable amounts of digestive contents.
So you should exchange your side dish for a pseudo-grain.
The fiber content of pseudo-grain per 100 g:
- Buckwheat: approx. 4 g dietary fiber
- Amaranth: approx. 9 g dietary fiber
- Quinoa: approx. 7 g dietary fiber
- Teff: approx. 8 g dietary fiber
Whole grain cereals
The difference between whole grain and ground grains is simple. Whole grain, as the name suggests, is the full, whole grain, including the husk and kernel.
With ground grains and white flour products, the husk and kernel have been getting removed. However, as already mentioned for bran, the outer layers contain the most fiber.
To increase the daily amount of fiber in your diet and keep your digestion going, you should use wholemeal and wholemeal products.
Such as wholemeal bread, wholemeal rolls, wholemeal flour, wholemeal rice, wholemeal oat flakes made from rye, spelt or even wheat.
The fiber content of wholemeal products per 100 g:
- Whole grain oats: approx. 9 g dietary fiber
- Whole-grain rye: approx. 14 g dietary fiber
- Whole wheat grain: approx. 10 g dietary fiber
- Whole spelt grain or green spelt: approx. 10 g dietary fiber
Nuts are getting known above all for their healthy fats. However, they also provide healthy and digestive fiber and not too little.
Almonds, macadamia, peanuts, and pecans are particularly noteworthy for their fiber content.
A handful of nuts or a few coconut flakes a day – for example, as a snack or in muesli – contribute wonderfully to your daily fiber intake.
The fiber content of nuts per 100 g:
- Coconut: approx. 9 g dietary fiber
- Peanut: approx. 12 g dietary fiber
- Pecan nut: approx. 9 dietary fibers
- Macadamia: approx. 9 g dietary fiber
- Almonds: approx. 11 g dietary fiber
If the bowel movement is absent for a more extended period, flaxseed and dried fruits are often getting used. Especially dried plums are famous for constipation.
No wonder, after all, they contain the right amount of fiber. Different dried fruits, such as apricots and figs, are also good sources of fiber.
Dried fruits are a great and healthy snack alternative to chocolate and sweets and help to increase daily fiber consumption.
The fiber content of dried fruit per 100 g:
- Dried dates: approx. 9 g dietary fiber
- Dried plums: approx. 18 g dietary fiber
- Dried apricots: approx. 9 g dietary fiber
- Dried figs: approx. 13 g fiber
Nutritional recommendations for the practice
- Consume 4 – 6 slices of bread a day, preferably wholemeal. Depending on your preference, you can also choose from an abundance of finely ground wholemeal bread.
- Drink about 1.5 liters daily. It is essential to drink enough liquid so that the fiber can swell and develop its positive effects. Water, as well as unsweetened herbs and fruit teas, are ideal.
- For pasta, rice, and other cereal products, use the wholemeal varieties.
- Take legumes such as peas, beans, lentils, and chickpeas.
- Make your muesli from oatmeal or other wholemeal flakes and enrich it with fresh fruit, linseed, sunflower seeds, sesame seeds, dried fruit, or nuts.
- Try to eat at least daily five portions of fruit and vegetables.
- When baking, use preferably type 1050 wheat flour, wholemeal wheat or rye flour. The higher the type number indicated on the packaging, the more fiber, vitamins, and minerals the meal contains. If the taste is initially unfamiliar to you, you can gradually replace type 405 flour.
Chart of different types of rich fiber foods
Get the list of foods with high fiber content here:
Legumes and Seeds
|Foods||Fiber content (in mg) per 100 g|
|Foods||Fiber content (in mg) per 100 g|
|Wheat flour type 1050||5,2|
|Rye flour type 997||8,6|
|Oat flakes (whole grain)||10|
|Wholemeal wheat flour type 1700||11,7|
|Wholemeal rye flour type 1800||13,9|
|Foods||Fiber content (in mg) per 100 g|
Vegetables and Salads
|Foods||Fiber content (in mg) per 100 g|
FAQ Dietary Fiber
What is dietary fiber?
Dietary fibers are found almost exclusively in plant foods and are primarily indigestible for the body. It means that they are not decomposed in the stomach and intestines and are excreted almost undigested.
What is a high fiber diet?
Adults should consume 30 grams of total dietary fiber a day, soluble in fruit and vegetables and insoluble cereals and pulses, to benefit from their health-promoting effects.
What kind of fiber is available?
Fiber types and occurrences: Cellulose: Grain, fruit, vegetables. Hemicellulose: whole grains, barley, legumes. Lignin: fruit kernels, vegetables (threads in green beans), cereals. Pectin: fruit, vegetables (especially apples, quinces) Alginates in algae: Agar, carrageenan.
Which vegetable has the most fiber?
Vegetables and fruit rich in fiber: Cabbage (cauliflower, broccoli, kale, Brussels sprouts, red cabbage, white cabbage, savoy cabbage), but also carrots, fennel, and potatoes, for example, provide much fiber. Dried fruits such as dates, figs, plums, and raisins are also very rich in fiber.
Where are the dietary fibers contained list?
Overview of foods rich in dietary fiber: Vegetables, especially cabbages, carrots, and potatoes. Fruit and dried fruit, such as apples, pears, and berries. Whole grain products such as whole-grain bread or pasta. Legumes such as beans and lentils. Nuts and seeds.
How much fiber does oatmeal have?
The fiber content in oat flakes is 10.0 grams per 100 grams. Dietary fibers are vegetable food components that cannot be fully utilized in the human intestine but have essential functions in the metabolism.
Is potato high in fiber?
Dietary fiber is getting found in plant foods, especially in cereals and cereal products such as wholemeal bread, wholemeal pasta, and wholemeal rice. Potatoes, fruit, vegetables, and legumes also contain plenty of fiber.
How much fiber do potatoes have?
In addition to some vitamins and minerals, potatoes also have much fiber. Every 100 grams contains about two grams of it. Nutrition experts recommend a daily intake of 30 grams of dietary fiber.
Why a high fiber diet?
While insoluble fiber can stimulate intestinal activity and alleviate common problems such as constipation, soluble fiber plays an important role, especially for metabolism. For example, they can lower blood fat levels and help the body eliminate cholesterol.
What is fiber-rich food?
Dietary fiber, or more rarely non-nutritive carbohydrates, is a mostly indigestible food component, usually carbohydrates, which is predominantly getting found in plant foods. They are mainly getting found in cereals, fruit, vegetables, legumes, and, in small quantities, in milk.
Can you overeat fiber?
Too much water-soluble fiber can lead to diarrhea and flatulence in some people. Fiber from fruit and vegetables swells in the intestines, increases the volume of bowel movements, and makes them more slippery. Frequent consumption of whole grain products can lead to flatulence.
Where are insoluble fibers contained?
Soluble dietary fibers are getting found in fruit and vegetables, for example. Insoluble dietary fibers are getting found in cereals and pulses, for example.
Is spelt high in fiber?
Spelt has recently gained many fans and is now even the most popular bread cereal. Whether in biscuits or rolls - spelt flour can easily replace wheat flour in baking and even has a higher protein content.
How much fiber should one consume?
How much fiber should be on the daily menu, and which foods are rich in fiber? People should consume about 30 grams, or better even 40 grams, of dietary fiber daily. People with diabetes should even consume 40 to 50 grams a day.
Is there fiber in the salad?
Lettuce is high-fiber leaves. There are more than a thousand varieties of lettuce plants worldwide. Lettuce is said to be appetizing. Lettuce is rich in vitamins A, C, D, E, and folic acid. It also contains minerals such as iron, manganese, potassium, and zinc.
Do tomatoes have much fiber?
Legumes provide even more fiber, averaging over 7g per 100g. Tomatoes, zucchini or cucumbers, on the other hand, have high water content and the only low fiber content of between 0.5 and 1 g per 100 g.
Are dietary fibers good or bad?
Fiber for the intestines. Fiber is healthy and good for digestion. Fruit, vegetables, and wholemeal products are particularly rich in fiber. For our digestive enzymes, the fibers are pure fiber, and they cannot break down the substances.
Does the banana have much fiber?
Fibre has many advantages and makes bananas healthy. Although bananas are not the most fiber-rich fruit, they do contain 3 grams of fiber per 100 grams. Above all, the fiber pectin and resistant starch are getting contained in the banana.
Does flaxseed have fiber?
Linseed and wheat bran are fiber champions. Wheat bran (45 grams) and linseed (39 grams) provide the most fiber per 100 grams. The following applies to both cereal ingredients. They swell up in the stomach, so make sure you drink enough water. It is best to mix a maximum of one tablespoon into your muesli.
What is fibrous food?
Spinach leaves, asparagus, mushrooms, rhubarb, and other fruits and vegetables are containing fibers. Sinewy or very tough meat. Fiber preparations like wheat bran or linseed and very fiber-rich foods like popcorn, hard-shelled fruits and vegetables like pineapple, corn, citrus fruits, grapes, peppers, and fruit stones.
Does spelt bread have fiber?
100 grams of spelt bread contains 10.4 grams of protein, 3.5 grams of fat, 39.5 grams of carbohydrates, and 234 calories (kcal). The calorific value (energy value) is 979 KJ. The amount of dietary fiber is 4.4 grams. All these nutrients ensure that spelt bread is good for digestion and the whole organism.
Which flour has the most fiber?
Rye provides - in comparison to wheat and spelt - more fiber and higher mineral content. Suitable for: Rye, unlike wheat, does not contain gluten protein. That is why rye bread needs a sourdough as a basis. Rye flour is best suited for baking bread and pumpernickel.
Why a high fiber diet for constipation?
Dietary fibers are indigestible food components. As soon as they enter the intestines, they absorb water and swell. It increases the volume of the food. It irritates the intestinal walls and stimulates digestion.
Increase your fiber consumption with right and healthy foods.
Now you know the most important and valuable sources of dietary fiber. With the daily consumption of these foods, you should find it easier to reach the recommended 30 grams of fiber per day.
Keep switching between the different fiber-rich foods to take in a wide variety of nutrients.
It is an essential tip before you increase the amount of fiber in your daily diet. Take a step-by-step approach and increase the number of digestive nutrients slowly. Otherwise, your digestion can quickly become overtaxed.
Feel free to share this article with someone who has an interest in foods with high fiber content.