What has a lot of fibre?

Imagine there's an ingredient that helps you feel energised and takes your wellbeing to the next level, all without much effort. Sounds almost too good to be true, doesn't it? That's exactly what fibre does. But how exactly does it work and what is high in fibre?

Dietary fibre. They are inconspicuous little heroes that can change your everyday life. Not only are they important for a balanced diet, they also give your body exactly the support it needs to feel fit and well nourished.

In this article you will find out which foods are the best sources of fibre and exactly how they work. If you think fibre is boring - stick with it, because it might surprise you!

What is dietary fibre?

Dietary fibres are plant-based food components that our body cannot digest (DGE, 2021; AOK, 2024). That sounds unspectacular at first, perhaps even a little useless, doesn't it? But it is precisely these "indigestible" parts of plants that make the difference!

There are two types of fibre: soluble and insoluble (DGE, 2021). Both play an important role, but each of them in a different way.

Soluble dietary fibreThis type of fibre dissolves in water and forms a gel-like substance. Among other things, this ensures that what we eat stays in our stomach longer and that you feel fuller for longer (Geo, 2025; AOK, 2024).
Insoluble dietary fibreThey absorb water and swell in the process, similar to a sponge. They help to move the food through the digestive tract more quickly and give it plenty of volume (DGE, 2021; AOK, 2024).

Why is fibre important for your body?

Think of fibre as a personal fitness programme for your gut. Not only does it help everything run smoothly, it also provides a good foundation for your gut bacteria (DGE, 2021; AOK Sachsen-Anhalt, n.d.). Your gut bacteria are like the "guardians" in our body.

And the best thing about it? Many high-fibre foods come with a whole load of nutrients that are good for your body. This means that fibre is an important building block.

Fibre is found in many plant-based foods, and in great variety! So if you want to add fibre to your diet, you have plenty of tasty options to choose from. Here are some of the best sources:

Oatmeal: Oatmeal are real all-rounders. Not only are they delicious for breakfast, they also contain lots of soluble fibre. Just give them a try and be amazed at how good they make you feel (DGE, 2021; Geo, 2025).
Lentils and beansThese pulses are the heroes of fibre. They are particularly rich in fibre and protein and are perfect for use in savoury dishes (AOK, 2024; Geo, 2025).
Chia seeds and linseedThese little seeds are real powerhouses. They swell up in your stomach and keep you full for a long time. Whether in smoothies, yoghurt or as a topping for salads - there are so many creative ways to enjoy them (DGE, 2021; Geo, 2025)!
Psyllium husksPsyllium husks are particularly rich in fibre and are great for mixing into smoothies, yoghurt or muesli (Geo, 2025).
Apples and pearsThese fruits contain both soluble and insoluble fibre. The trick is to leave the skin on, because that's where most of the fibre is hidden (DGE, 2021; Geo, 2025).
Broccoli and carrotsVegetables also contain a lot of fibre. Broccoli and carrots are wonderful additions to almost any meal and not only provide fibre, but also many valuable vitamins (DGE, 2021; Geo, 2025).
Wholemeal productsInstead of reaching for white bread and pasta, try the wholemeal variety. This contains significantly more fibre and keeps you full for longer (AOK Sachsen-Anhalt, n.d.).

How much fibre does your body need?

The German Nutrition Society (DGE) recommends that adults should consume at least 30 grams of fibre per day (DGE, 2022). Does that sound like a lot? Don't be fooled, with a balanced diet this is easier to achieve than you think.

How can I integrate more fibre into my daily routine?

What is high in fibre, tastes good and is easy to integrate into your daily routine? The search may sound like a mammoth task - but it's so easy! Here are a few tips:

Start the day with a fibre boostA bowl of oatmeal with fresh fruit is not only delicious, but also gives you a good portion of fibre (Geo, 2025; Utopia, 2023).
Switch to wholemealInstead of white bread and pasta, choose wholemeal products - they not only taste good, but also provide you with plenty of fibre (Geo, 2025; Utopia, 2023).
Eat more pulsesLentils, beans and chickpeas are great side dishes or main courses. They are not only high in fibre, but also a good source of protein (DGE, 2021; AOK, 2024; Geo, 2025).
Simply snackRaw vegetables such as carrots or a handful of nuts are perfect snacks for in between meals and provide you with an extra portion of fibre (DGE, 2021; AOK, 2024; Geo, 2025).

Conclusion: Fibre is your friend!

Fibre is much more than just "ballast". It should be your daily companion. The best thing about it: they are found in so many delicious foods! Whether you choose oatmeal for breakfast, a lentil stew for lunch or a chickpea dish in the evening, with fibre you are on the safe side when it comes to a balanced and nutritious diet.

So, what are you waiting for? Make room on your plate for the inconspicuous heroes of your diet!

To make it easier for you to easily consume more fibre, you should definitely take a look at our various products. For example, how about our delicious Tasting pack of tiger nuts? Your taste buds will love it! Try out the different varieties and discover your personal favourite.

Want to find out more about fibre? You can find more information and valuable tips at ernaehrungsexperte.de!

Sources:

AOK - Die Gesundheitskasse (2024): Which foods contain the most fibre? Available online at: https://www.aok.de/pk/magazin/ernaehrung/lebensmittel/die-ballaststoffreichen-lebensmittel-im-ueberblick/ (accessed on 28 October 2025).

AOK Sachsen-Anhalt (n.d.): A diet rich in fibre - how to support the body. Available online at: https://www.deine-gesundheitswelt.de/balance-ernaehrung/ballaststoffe (accessed on 28 October 2025).

German Nutrition Society (DGE) (2021): Questions and answers on dietary fibre. Available online as PDF at: https://www.dge.de/fileadmin/dok/gesunde-ernaehrung/faq/DGE-FAQ-Ballaststoffe-2021.pdf (accessed on 28 October 2025).

German Nutrition Society (DGE) (2022): Dietary fibre in the diet reduces the risk of death. Press release. Available online at: https://www.dge.de/presse/meldungen/2022/ballaststoffe-in-der-ernaehrung-senken-das-sterberisiko/ (accessed on 28 October 2025).

Geo (2025): High-fibre foods: list of top suppliers. Available online at: https://www.geo.de/wissen/ernaehrung/ballaststoffreiche-lebensmittel–liste-der-top-lieferanten-33206838.html (accessed on 28 October 2025).

Utopia (2023): Dietary fibre: Foods that contain a particularly high amount. Available online at: https://utopia.de/ratgeber/ballaststoffe-lebensmittel-die-besonders-viel-enthalten_121699/ (accessed on 28 October 2025).

Woman buying peppers: AdobeStock, BGStock72, #62315104
Woman at a market stall: AdobeStock, Gorodenkoff, #710332200
Woman with child: AdobeStock, BlueOrange Studio, #33869776

What has a lot of fibre?

What is dietary fibre?

Why is fibre important for your body?