How do I get enough fiber?
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Dietary fibers (fiber) are important substances for a healthy digestion. They also contribute to a feeling of satiety after eating. And they reduce the risk of cardiovascular disease, type 2 diabetes and cancer. There are different types of fibers with all different properties. For adults, the advice is to consume about 30 to 40 grams of dietary fiber per day.
Fibers are in:
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Whole grain products such as wholemeal bread, wholemeal pasta and brown rice Vegetable Fruit Legumes such as kidney beans, chickpeas and lentils Nuts
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5 tips to eat more fiber
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu -
45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad -
30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade -
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
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1. Replace white bread, white pasta and rice with the whole grain variety It is mainly the fibers from whole grain cereal products that reduce the risk of disease. Whole grain bread, whole grain breakfast cereals, wholemeal pasta, brown rice… they are much fuller with fiber than the white varieties. Check out more whole grain tips. 2. Eat at least 250 grams of vegetables per day Vegetables can always and everywhere. Learn how to eat more vegetables. Eat 200 grams of fruit per day Are you not always able to eat as much fruit as you would like? Try these tips. 4. Choose legumes more often Kidney beans, kidney beans, lentils, chickpeas, white beans, black beans, eye beans: their popularity is on the rise. And rightly so. They contain a lot of fiber, and they are a good meat substitute. They therefore deserve a place in everyone's weekly menu. Read more about legumes and how to prepare them. Eat a handful of nuts every day A handful of unsalted nuts every day is good for your health. They contain fiber and healthy fats. Eat them in between or add them to the salad, sprinkle them over the pasta or through the stew. Read more about nuts. And also important: Drink enough Fibers bind moisture and thus keep the stool flexible. It is therefore important that you also drink enough.
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1. Replace white bread, white pasta and rice with the whole grain variety It is mainly the fibers from whole grain cereal products that reduce the risk of disease. Whole grain bread, whole grain breakfast cereals, wholemeal pasta, brown rice… they are much fuller with fiber than the white varieties. Check out more whole grain tips. 2. Eat at least 250 grams of vegetables per day Vegetables can always and everywhere. Learn how to eat more vegetables. Eat 200 grams of fruit per day Are you not always able to eat as much fruit as you would like? Try these tips. 4. Choose legumes more often Kidney beans, kidney beans, lentils, chickpeas, white beans, black beans, eye beans: their popularity is on the rise. And rightly so. They contain a lot of fiber, and they are a good meat substitute. They therefore deserve a place in everyone's weekly menu. Read more about legumes and how to prepare them. Eat a handful of nuts every day A handful of unsalted nuts every day is good for your health. They contain fiber and healthy fats. Eat them in between or add them to the salad, sprinkle them over the pasta or through the stew. Read more about nuts. And also important: Drink enough Fibers bind moisture and keep the stool supple. It is therefore important that you also drink enough.