What is fiber in food
High fiber foods
Dietary fiber: food of plant origin
According to the German Nutrition Society (DGE), adults should consume 30 grams of total dietary fiber, i.e. soluble (in fruit and vegetables) and insoluble (grain and legumes), in order to benefit from their health-promoting effects. However, with an average of just 22 grams of fiber per day, Germans are well below this recommendation.
The reason: there is too much meat, eggs, cheese and milk or pasta and potatoes on their menu. On the other hand, grains, legumes, nuts, fruits and vegetables would be rich in fiber. So in order to get more from the health boosters, you should put food of plant origin on your plate more often, cereal products in particular are real fiber bombs: three to four slices of whole-grain bread, for example, already cover half the daily requirement.
Eat high in fiber - drink enough
If you are on a high-fiber diet, don't forget to drink enough drinks, especially if you are new to high-fiber foods. If you have rarely had whole grain bread, legumes and salad on your plate so far, your body should get used to them slowly. Because many of the indigestible components in the large intestine are broken down by bacteria, which creates gases that can lead to unpleasant gas and bloating. So don't increase the amount of fiber too suddenly, chew thoroughly and drink plenty to prevent these initial digestive problems from high fiber foods.
Combine high-fiber foods cleverly
In order to eat high in fiber, however, you do not have to lead a culinary shadowy existence with crushed fresh-grain porridge, husky brown rice or gray whole-wheat pasta. Just pay more attention to the ingredients of (supposedly) high-fiber foods: Whole wheat flour, for example, should come first when it comes to cereal products. The term “whole grain” or “whole grain” is also a good guide. Compared to wheat flour, rye flour contains almost twice the amount of fiber. If you bake yourself, you can, for example, simply replace half of the white flour with wholemeal flour and have already increased your dietary fiber quota considerably.
In addition to grain products, fruits and vegetables are also good sources of fiber. Since they also contain a lot of water, this fresh food is twice as healthy. With a muesli with nuts and fruits you start the day with a good fiber base.
The following table gives you an insight into how you can supplement your diet with high-fiber foods to increase your daily ration.
Dietary fiber: Table of high fiber foods
High fiber foods: how to meet your needs
In order to get to the recommended 30 grams of carbohydrates per day, it is important to carefully choose foods that are rich in fiber. For example, the DGE suggests the following "menu of the day":
- 3 slices of wholemeal bread
- 1 serving of fruit muesli
- 2 to 3 medium-sized potatoes
- 2 medium-sized carrots
- 2 kohlrabi
- 1 apple
- 1 serving of red fruit jelly
High fiber diet: are supplements necessary and useful?
There are some dietary fiber supplements to buy, for example agar agar, pectin, wheat bran or guar gum. They are usually available as a powder that you dissolve in water and drink, but there are also ready-mixed drinks, tablets or granules.
Dietary fiber supplements are used, for example, for constipation and / or when foods rich in fiber cannot be tolerated.
However, they are not a full-fledged substitute for a high-fiber diet, since the dietary fiber is isolated in preparations and the nutrients that the high-fiber food also provides are not available. In addition, such preparations are often expensive.
So if you want to take in more fiber and do not suffer from any intolerance, you should do so through appropriate high fiber foods, in other words: lots of fruit, vegetables and whole grain products.
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