Why fibre?

Why fibre should be part of your daily diet? Fibre is currently experiencing a real hype on social media. They are mentioned everywhere: in reels, in posts, in conversations about nutrition.

For many, this seems like a new trend, although experts have long emphasised how important fibre is for a balanced diet. Nevertheless, many people do not know exactly how much fibre they actually need and which foods contain it.

How much fibre per day is advisable and why is fibre so important?

What is dietary fibre anyway?

Dietary fibres are components of plant-based foods. They are carbohydrates and are only partially digested by the body or not digested at all. This is exactly what makes them so special. They do not provide energy in the traditional sense, but contribute to various natural bodily functions (DGE, 2025).

There are two types.

Insoluble dietary fibre

Insoluble fibre, for example from wholegrain cereals, binds water and increases the volume of the porridge (ecomed Medizin, 2020).

Soluble dietary fibre

Soluble fibre, for example from fruit or oats, is metabolised by certain intestinal bacteria and thus supports a natural balance in the gut (ecomed Medizin, 2020).

Both types complement each other and help the digestive system to work efficiently.

Why dietary fibre deserves so much attention

Experts value dietary fibre for several reasons. They contribute to normal digestion and support a natural feeling of satiety (ecomed Medizin, 2020). This helps many people to better assess their eating behaviour.

Foods that contain a lot of fibre usually also contain vitamins, minerals and other valuable plant components. They often represent a natural and unprocessed diet. This makes them interesting for many people who want to eat more consciously again.

Fibre ensures a longer life

Large, long-term studies have shown a clear link between a high-fibre diet and a longer life expectancy (Ärzte Zeitung, 2019).

Experts explain this by saying that fibre-rich foods are often part of an overall more balanced diet and contain many valuable plant components.

Benefits for the gut microbiome and metabolism

Dietary fibre influences the intestinal microbiome in a natural way. Certain types of fibre serve as a food source for the intestinal bacteria. Studies have linked resistant starch in particular with positively changing the microbiome. This can support various natural processes, for example in relation to body weight or metabolism (Schulze-Lohmann, 2012).

The breakdown of soluble fibre produces so-called short-chain fatty acids, including propionic acid (DZHK, 2028). These substances are associated with various positive effects, for example on the cardiovascular system or on inflammatory processes (DZHK, 2028). These are also correlations that have been observed in studies and provide indications of how valuable a high-fibre diet can be.

Effect on blood sugar and cardiovascular health

High-fibre foods influence the metabolism in several ways. They slow down the absorption of glucose. As a result, the rise in blood sugar after a meal is more even (ecomed Medizin 2020).

In addition, some dietary fibres bind bile acids (ecomed Medizin 2020). This allows the body to produce more new bile acids, for which it utilises cholesterol. This mechanism is cited in research as a possible reason why a high-fibre diet is associated with a more favourable cardiovascular profile (DZHK, 2018).

How much fibre does the body need?

Nutrition societies recommend that adults consume around 30 grams of fibre per day (DGE, 2025). This guideline serves as a guide and shows that it makes sense to regularly choose fibre-rich foods.

If you look at the data on nutrition in Germany, it quickly becomes clear that many people do not reach the recommended amounts. On average, the daily intake is well below the recommended 30 grams. Men usually get around 19 grams per day, women often around 18 grams (DGE 2025). These values vary slightly depending on the source, but all show the same picture.

This makes it all the more helpful to know simple ways to adapt your diet accordingly.

By the way, we have developed extra products for you that provide you with fibre. Why not try our delicious puffed mango? You can expect a deliciously sweet, crunchy snack that is also packed with fibre.

Which products contain fibre?

Wholemeal products

Oatmealwholemeal bread, wholemeal pasta and brown rice provide plenty of unprocessed plant fibre (DGE, 2025).

Pulses

Lentils, beans and chickpeas are among the foods richest in fibre and can be used in a variety of ways (DGE, 2025).

Vegetables

Broccoli, carrots, celery, fennel and Brussels sprouts make a reliable contribution to fibre intake while adding colour and variety to the plate (DGE, 2025).

Fruit

Berries, apples and pears mainly contain soluble fibre and supplement meals in a natural way (DGE, 2025).

Nuts and seeds

Almonds, walnuts, linseed and chia seeds are great in muesli, salads or snacks and also provide valuable fats (DGE, 2025).

How can I easily incorporate fibre into my everyday life?

You don't need to make any major changes to increase your fibre intake. Small decisions often go a long way.

• Sprouted oat flakes as a basis for breakfast.
• Mix linseed into yoghurt or plant-based alternatives.
• When it comes to rice and pasta, opt for wholemeal varieties more often, such as our sprouted noodles
• Include vegetables at every meal and increase the portion a little.
• Incorporate nuts and fruit as a snack instead of reaching for highly processed alternatives.

These steps can be implemented without great effort and gradually lead to a higher fibre intake.

The most frequently asked questions about dietary fibre:

What is the best fibre for the gut?

The best dietary fibres for the gut are soluble fibres such as inulin and pectin, as they nourish the gut bacteria and promote digestion. They form a gel in the intestine that makes the stool soft and easy to pass (Omni-biotic, 2025; Allergosan, 2025).

How do you get 30 g of fibre a day?

To get 30 g of fibre a day, eat wholemeal products, pulses, lots of vegetables and fruit. A portion of oatmeal for breakfast, wholemeal bread for lunch and vegetables plus pulses in the evening are usually enough (Nobodytoldme, 2024). 

Where is the most fibre found?

Most fibre is contained in psyllium husks, wheat bran, linseed and chia seeds. Pulses such as soya beans and lentils and cereal products such as wholemeal flour also have a very high fibre content (Eatbetter, 2023; Familienkost, 2024).

What fibre should I eat in the evening?

In the evening, you should mainly eat soluble fibre such as oatmeal, linseed or chia seeds, as they stimulate digestion and stabilise blood sugar (deine-gesundheitswelt.de, 2025).

Which dietary fibres are suitable for losing weight?

The best dietary fibres for losing weight are soluble and insoluble fibres from wholemeal products (e.g. oat flakes, wholemeal rye bread), pulses (lentils, beans, chickpeas), seeds (linseed, chia seeds) and nuts. They keep you full for a long time, aid digestion and stabilise blood sugar (Zanadio, 2024; Eat Smarter, 2025).

Which fruit has the most fibre?

The fruit with the most fibre is dates (approx. 8 g per 100 g), followed by plums, raspberries and apricots with around 7 g per 100 g. Currants and blueberries are also high in fibre with around 4-5 g per 100 g (Verival, 2023).

Which dietary fibres firm the stool?

Fibres that firm the stool are mainly water-soluble fibres such as pectin and inulin. They bind water and form gels that make the stool softer and more malleable. Insoluble fibres such as cellulose increase stool volume and promote bowel movement, which prevents constipation (Allergosan, 2025)

How do you notice too little fibre?

Too little fibre is usually noticeable in constipation, frequent feelings of hunger shortly after eating, bloating and tiredness. The stool is often hard and irregular (DGE, 2022).

How much fibre is in 30 g of oatmeal?

30 g of rolled oats contain around 3 to 4 g of fibre, a significant proportion of which is soluble beta-glucan, which has a health-promoting effect. According to one study, 100 g of oatmeal contains around 10 g of fibre; accordingly, 30 g of oatmeal contains around 3 g of fibre (DGE, 2022).

Is 50 g of fibre too much?

A daily fibre intake of up to 50 g is not considered too much for most adults, but can lead to flatulence or digestive problems if the amount is unusual (DGE, 2022). 

Is oatmeal soluble fibre?

Yes, oatmeal contains soluble fibre, especially beta-glucan. Beta-glucans are water-soluble dietary fibres that bind water in the intestine, making the stool softer and aiding digestion (Thieme, 2023). 

Why no fibre for irritable bowel syndrome?

In the case of irritable bowel syndrome, a high proportion of insoluble fibre can increase symptoms such as bloating and pain, as it can swell up and irritate the bowel. Soluble fibres such as psyllium, on the other hand, are usually well tolerated and can alleviate symptoms because they regulate the stool and have a positive effect on the intestinal environment. A study on patients with irritable bowel syndrome showed that a high-fibre diet can exacerbate symptoms in some patients, especially with insoluble fibres, while soluble fibres often help (Bijkerk et al., 2009).

Conclusion: Why fibre?

Dietary fibre is not a short-term nutritional hype. Fibre has long been one of the building blocks of a balanced diet. They support natural bodily functions and can be found in a variety of plant-based foods. If you consciously integrate them into your everyday life, you benefit in several ways. Your diet becomes more varied, more natural and often more filling.

Sources:

Bartolomaeus, H., Müller, D. N., Wilck, N. et al. (2018): "The Short-Chain Fatty Acid Propionate Protects from Hypertensive Cardiovascular Damage." Circulation. DOI: 10.1161/CIRCULATIONAHA.118.036652. Max Delbrück Centre for Molecular Medicine, Charité - Universitätsmedizin Berlin, German Centre for Cardiovascular Research (DZHK). Available online at: https://dzhk.de/newsroom/aktuelles/news/artikel/wie-ballaststoffe-und-darmbakterien-den-herz-kreislauf-schuetzen

German Nutrition Society (DGE) (2025): "Selected questions and answers on dietary fibre." Available online at: https://www.dge.de/gesunde-ernaehrung/faq/ausgewaehlte-fragen-und-antworten-zu-ballaststoffen/

ecomed Medicine (2020): "Dietary fibre - basics, effects and health." Available online at: https://www.ecomed-medizin.de/ballaststoffe

Schulze-Lohmann, P. (2012). Dietary fibre - basics, preventive potential and recommendations for food selection. Ernährungs Umschau, 7/2012, 408-417. Available at: https://www.ernaehrungs-umschau.de/fileadmin/Ernaehrungs-Umschau/pdfs/pdf_2012/07_12/EU07_2012_408_417.qxd.pdf

Ärzte Zeitung (2019). It's all about fibre: the more fibre, the longer life - and whole grains score points against bowel cancer. Available at: https://www.aerztezeitung.de/Medizin/Alles-dreht-sich-um-die-Ballaststoffe-256455.html (Retrieved 25 November 2025).

Omni-biotic (2025): Fibre for the gut. Available online at: https://www.omni-biotic.com/de-at/blog/ballaststoffe-fuer-den-darm/ (accessed on 26 November 2025)

Allergosan (2025): More fibre for (intestinal) health. Available online at: https://www.allergosan.com/de/blog/ballaststoffe-darm-gesundheit/ (accessed on 26 November 2025)

Nobodytoldme (2024): How to get 30 grams of fibre per day. Available online at: https://nobodytoldme.com/artikel/30-gramm-ballaststoffe-pro-tag-essen/ (accessed on 26 November 2025)

Eatbetter (2023): High-fibre foods - the top 30. available online at: https://www.eatbetter.de/ballaststoffreiche-lebensmittel-die-top-30 (accessed on 26 November 2025)

Family food (2024): High-fibre foods: the top 40 suppliers. Available online at: https://www.familienkost.de/artikel_ballaststoffreiche-lebensmittel.html (accessed on 26 November 2025)

deine-gesundheitswelt.de (2025): High-fibre diet. Available online at: https://www.deine-gesundheitswelt.de/balance-ernaehrung/ballaststoffe (accessed on 26 November 2025)

Zanadio (2024): How does fibre help you lose weight? Available online at: https://zanadio.de/abnehmen/ballaststoffe/ (accessed on 26 November 2025)

Verival (2023): Which fruit has the most fibre? Available online at: https://www.verival.de/blogs/ernaehrung/welches-obst-hat-die-meisten-ballaststoffe (accessed on 26 November 2025)

German Nutrition Society (DGE) (2022): Dietary fibre in the diet reduces the risk of death. Available online at: http://www.dge.de/presse/meldungen/2022/ballaststoffe-in-der-ernaehrung-senken-das-sterberisiko/ (accessed on 26 November 2025)

Thieme (2023): Metabolic effects of oats/beta-glucan. Available online at: https://www.thieme-connect.com/products/ejournals/html/10.1055/a-2029-5241 (accessed on 26 November 2025)

Bijkerk, C. J. et al. (2009): Soluble vs Insoluble Fibre in Irritable Bowel Syndrome: A Randomised Controlled Trial. BMJ, 339, b3154. Available online at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2779816/ (accessed on 26 November 2025)

Image sources:

Cover picture: Pixabay, waichi2021, #5954193
Broccoli: Pixabay, inmorino, #4693839
Apple: Pixabay, Ray_Shrewsberry, #7669169
Red lentils: Pixabay, martin_hetto, #5148329