Gut & digestive issuesOne of 11 articles on this topic

Fibre: requirements, effects & high-fibre foods

The DGE recommends 30 g of fibre a day, but most people only get to two-thirds of that. What fibre does in your gut, which foods really deliver a lot, and how to reach 30 g without bloating.

Gregor AßlaberJoerg Hauke
Gregor Aßlaber, Saturo editor · ✓Fachlich geprüft von Joerg Hauke, Nutrition expert
Aktualisiert 24 September 2026 · 15 Min. Lesezeit · 30 Quellen
In 30 seconds
Ballaststoffreiche Lebensmittel auf einer hellen Küchenplatte: Linsen, Haferflocken, Leinsamen, Himbeeren, Avocado, Vollkornbrot, Kichererbsen, Birne, Mandeln und Chiasamen
Oats, lentils, berries, wholemeal bread, linseed: the classics that get you to 30 g a day without any counting.

The essentials in 30 seconds

The guideline value
30g per day

This is the minimum the German Nutrition Society recommends for adults; the EFSA states 25 g. You get there with wholegrains, pulses, fruit, vegetables, nuts and seeds, not with powder.

The reality
19g per day

This is the median intake for men in Germany, women manage 18 g (National Nutrition Survey II), roughly two-thirds of the reference value. About three-quarters stay below 30 g, and there's no more recent representative data.

What a high intake does
15 to 30%

This is how much lower mortality and the risk of heart attack, stroke, type 2 diabetes and bowel cancer are for those who eat the most fibre compared with those with the lowest intake (185 studies, Lancet 2019).

Where it's found
Only in plants

Meat, fish, eggs, milk, cheese and butter contain 0 g. Everything that counts comes from grains, pulses, vegetables, fruit, nuts and seeds, mainly from the skin, outer layer and core.

01 Understanding

What Is Fibre? Soluble, Insoluble, and What Your Gut Does With It

Fibre is carbohydrates from plants that the small intestine can't digest: cellulose from cell walls, pectin from apples, beta-glucan from oats, inulin from chicory, resistant starch from cooled potatoes, plus lignin, which isn't actually a carbohydrate at all. The name dates back to the 19th century, when fibre was considered useless bulk. Today we know the opposite is true: whatever doesn't disappear in the small intestine reaches the large intestine, where trillions of bacteria are waiting for it.

Soluble and insoluble fibre: list

The classic classification asks whether a fibre dissolves in water. Soluble fibre swells into a gel, slows stomach emptying and the rise in blood sugar, binds bile acids, and is almost completely fermented by bacteria in the large intestine. Insoluble fibre binds water without dissolving, increases stool volume and speeds up transit. Almost every food contains both: oats, pulses, apples and flaxseed are rich in soluble fibre, wheat bran, wholegrain bread, nuts and vegetables in insoluble fibre. If you only eat bran, you get bulk but hardly any food for your gut bacteria; if you only eat porridge, you get the gel but little of a push. It's the mix that does it.

Soluble and insoluble fibre at a glance

Soluble fibre
  • Pectin: apples, pears, quinces, citrus fruits, berries, carrots; forms a gel, binds bile acids
  • Beta-glucan: oats and barley; proven to lower LDL cholesterol (from 3 g a day, an approved health claim)
  • Inulin and oligofructose: chicory, Jerusalem artichoke, onions, garlic, leek, asparagus, bananas; food for bifidobacteria
  • Psyllium husks: swell to many times their size, help with both constipation and diarrhoea
  • Resistant starch: cooled potatoes, rice, pasta, unripe bananas, pulses; converted into butyrate in the large intestine
  • Plant gums and mucilages: linseed, chia seeds, guar, acacia fibre
Insoluble fibre
  • Cellulose: cell walls of vegetables, fruit peel, wholegrains, pulses; binds water, increases stool bulk
  • Hemicellulose: outer layers of grain, bran, wholegrain bread; speeds up gut transit
  • Lignin: linseed, bran, seeds, strawberry pips; not a carbohydrate, woody, almost non-fermentable
  • Wheat bran: the classic, 10 g a day speeds up gut transit (approved health claim)
  • Nuts and seeds: almonds, hazelnuts, sesame, pumpkin seeds; insoluble fibre plus fat and protein
  • Vegetables: cabbage, kale, fennel, parsnip, artichoke; lots of volume for few calories

Classification by solubility in water (Codex Alimentarius, EFSA 2010). What matters more today is whether a fibre is fermented in the large intestine: beta-glucan, inulin, pectin and resistant starch feed the microbiome, while cellulose and lignin mainly provide bulk.

What types of fibre are there? Fermentable or not

The modern classification asks about bacteria rather than water. Fermentable fibres like inulin, pectin, beta-glucan and resistant starch are broken down by gut bacteria into short-chain fatty acids: butyrate feeds the lining of the large intestine, while propionate and acetate affect satiety and sugar metabolism. Poorly fermentable fibres like cellulose, lignin and wheat bran work mechanically: they bind water, soften the stool and shorten transit time. Resistant starch forms when cooked potatoes, rice or pasta cool down: in white rice, its level rose from 0.64 to 1.65 g per 100 g after 24 hours in the fridge, and blood sugar rose more gently afterwards.
Porridge with raspberries and flaxseed: soluble fibre from oats, insoluble fibre from seeds and berry pips in one bowl
Oats bring the gel, flaxseed and berry pips bring the bulk: one bowl combines soluble and insoluble fibre, around 14 g in total.
02 Effects

Fibre: Effects on the Gut, Blood Sugar, Cholesterol and Weight

Hardly any dietary component is as well studied as fibre. The largest analysis was published in the Lancet in 2019: 185 observational studies and 58 clinical trials covering around 135 million person-years. Those who eat the most fibre have a 15 to 30% lower risk of cardiovascular death, heart attack, stroke, type 2 diabetes and bowel cancer; for every extra 8 g a day, mortality and disease rates fell by 5 to 27%. Four mechanisms are behind this.

Fibre and gut: digestion, bowel movements, microbiome

The most direct effect is mechanical: insoluble fibre binds water and increases stool bulk, making transit faster and stools softer. This is why wheat bran carries the EU health claim 'contributes to an increase in faecal bulk', from 10 g a day. The second effect is biological: fermentable fibre is the main energy source for gut bacteria; their short-chain fatty acids lower the pH, inhibit unwanted microbes and feed the gut lining. In mice fed a low-fibre diet over four generations, bacterial diversity was partly lost for good. Building gut flora therefore means: feeding the bacteria.

Fibre, blood sugar and cholesterol

Soluble fibre forms a gel in the stomach and small intestine that slows down sugar absorption: blood sugar rises more gently, and over the years diabetes risk falls, by 15% for every extra 8 g a day in the Lancet analysis. Two health claims are approved for beta-glucan from oats and barley: normal cholesterol levels from 3 g a day, a lower blood sugar rise after meals from 4 g per 30 g of carbohydrate. The mechanism: the gel binds bile acids, which the body makes from cholesterol; the liver then draws more from the blood.

Fibre and weight loss: fullness without calories

Fibre provides hardly any energy and fills you up before the calories arrive: it needs to be chewed, swells in the stomach, delays emptying and triggers satiety hormones via short-chain fatty acids. In the Lancet analysis, people with high fibre intake had lower body weight; across 62 controlled studies with added viscous fibre, weight (around 0.3 kg) and waist circumference dropped even without any calorie targets. That might not sound like much, but it's habit rather than diet: swap white bread for wholegrain and rice for lentils, and you'll automatically eat less. For anyone wanting to lose weight, fibre isn't a trick — it's the foundation.
03 Understand

From plate to large intestine: what happens to fibre in your body

Three stops that explain why fibre fills you up, smooths blood sugar, and yet is still called 'indigestible'. Once you know the journey, you'll also understand why the first few weeks with more fibre can cause bloating, and why that stops.

1

Mouth and stomach: chewing, swelling, fullness

High-fibre foods need more chewing, and that alone slows down eating. In the stomach, soluble fibres absorb water and form a gel, making the stomach contents thicker and slowing how quickly they leave the stomach. Stretch receptors signal 'full' before many calories have arrived. That's why an apple fills you up longer than the same amount of apple juice.

2

Small intestine: nothing is absorbed, much is slowed down

Human digestive enzymes can't break the bonds between fibre building blocks. But the gel formed by soluble fibres slows down sugar absorption and binds bile acids that would otherwise return to the liver. The result: a flatter rise in blood sugar and lower cholesterol levels. The fibre itself moves on unchanged.

3

Large intestine: fermentation and volume

This is where the bacteria take over. Fermentable fibres are broken down into short-chain fatty acids; butyrate feeds the cells of the gut lining, lowers the pH value and keeps inflammation in check. This produces gas, which is why you get bloating during the adjustment phase, until the bacteria have adapted. Insoluble fibres bind water, making stools soft and bulky and shortening transit time to one or two days.

04 Requirement

How Much Fibre Per Day? Reference Value, Reality and Your Breakfast

How much fibre per day?

The German Nutrition Society (DGE) states a reference value of at least 30 g of fibre a day for adults, including during pregnancy and breastfeeding. It's a reference value, not a requirement: fibre isn't an essential nutrient, but from this amount onwards, the risk of major lifestyle diseases falls measurably. EFSA sets the threshold at 25 g, and the Lancet analysis found the greatest benefit at 25 to 29 g, with risk continuing to fall beyond that. For children and teenagers, the DGE ties intake to energy: at least 14.6 g per 1,000 kcal, the same density as for adults.

Fibre deficiency: how little we really eat

There's no such thing as a 'fibre deficiency' in the medical sense, but there is a gap: the National Nutrition Survey II found a median of 18 g for women and 19 g for men, roughly two-thirds of the reference value. In the analysis based on food diaries, the medians were 23 and 25 g, but even there, 68% of men and 75% of women didn't reach 30 g. The survey dates from 2005 to 2007, and according to the Max Rubner Institute, there's no more recent representative data.

A high-fibre breakfast: where the day gets decided

A typical breakfast of toast, butter and jam provides around 2 g, a croissant with cappuccino even less. If you start like this, you need to make up 28 g by the evening, and that pretty much never happens. On the flip side, a good breakfast decides half the day: 50 g of oats as porridge with a banana comes to just under 8 g, and with 100 g of raspberries and a tablespoon of ground flaxseed instead of the banana, it's a good 14 g. Two slices of wholegrain bread with cheese and tomato provide 5 g.
Man preparing porridge in a modern kitchen in the morning: a high-fibre breakfast provides up to half the daily target
Breakfast decides half the day: oats, berries and flaxseed provide 14 g, toast with jam just 2 g.

The calculator shows where your breakfast stands; the values are calculated from the USDA nutrient database for the quantities stated.
Interactive

How much fibre is in your breakfast?

2g fibre

Toast with jam: Two slices of white bread (60 g) with butter and jam: 1.6 g fibre, that's 5% of your daily target. A glass of orange juice doesn't help much either (0.4 g). The rest of the day would need to supply 28 g.

Calculated using values from the USDA FoodData Central nutrient database (SR Legacy) for the quantities stated; brands and recipes vary. DGE guideline: at least 30 g a day. Not a substitute for nutritional advice.

Are you eating enough fibre? The habit check

Nobody adds up their fibre intake, and nobody needs to. Intake comes down to a few habits: is your bread white or wholegrain, do you eat pulses during the week, how often do you eat fruit and vegetables, do nuts and seeds feature, do you peel potatoes and apples. The more of the points below apply to you, the more likely you're under 20 g — and the easier it is to gain 10 g with just one or two changes.
Interactive

Which points apply to you?

Tap what applies to you. You'll then see roughly where your fibre intake stands and where the quickest lever is.

Not a diagnostic tool, but an assessment of habits. Constipation lasting more than a few weeks, blood in stools, or unintended weight loss should be checked by a doctor, regardless of diet.
05 Nutrition

High-fibre foods: list, table and values per serving

Lists of high-fibre foods usually put wheat bran and chia seeds at the top, because they provide the most per 100 g. The trouble is, nobody eats 100 g of bran. That's why the bars below show values per 100 g as the food is actually eaten — lentils and pasta cooked, nuts and seeds dry — and the notes convert this into portions. That's when pulses win, because you eat 150 to 200 g of them. Source: USDA FoodData Central.

Fibre Per 100 g: The Strongest Foods in Two Groups

  1. Chia seeds: 34.4 g
  2. Flaxseed: 27.3 g
  3. Almonds: 12.5 g
  4. Sesame: 11.8 g
  5. Oats (dry): 10.1 g
  6. Kidney beans (cooked): 9.3 g
  7. Peanuts: 8.5 g
  8. Lentils (cooked): 7.9 g
  9. Chickpeas (cooked): 7.6 g
  10. Wholemeal bread: 6.0 g

Values per 100 g cooked or ready to eat, USDA FoodData Central SR Legacy. Per portion: 200 g lentils 15.8 g, 150 g kidney beans 13.9 g, 150 g chickpeas 11.4 g, 50 g oats 5.0 g, 2 slices wholegrain bread 4.8 g, 1 tbsp chia seeds 5.2 g.

Fibre table: 125 foods from high-fibre to low-fibre

This table lists 125 foods with their fibre content per 100 g, categorised by the thresholds used in EU nutrition labelling: from 6 g per 100 g, a food counts as 'high in fibre', from 3 g as a 'source of fibre', below that it's low in fibre. The notes state the portion size, because you'd eat 100 g of kale, but not 100 g of wheat bran.
Interactive

How much fibre does … have?

Type in a food or filter by traffic light. Green: high in fibre (6 g or more per 100 g), yellow: source of fibre (3 to 6 g), red: low in fibre (under 3 g). Values per 100 g, as eaten.

  • Wheat bran 42.8 g1 tbsp (10 g) in your muesli gives 4.3 g; tops every table, but nobody eats 100 g of it.
  • Cocoa powder unsweetened 37.0 g1 tbsp (10 g) 3.7 g; applies to pure cocoa powder, not sweetened cocoa drinks.
  • Chia seeds 34.4 g1 tbsp (15 g) 5.2 g; they swell in water, so drink plenty of fluids.
  • Flaxseed linseed 27.3 g1 tbsp ground (15 g) 4.1 g; whole seeds pass through undigested. DGE: no more than 20 g a day, 15 g per meal.
  • Crispbread rye 22.9 g1 slice (10 g) 2.3 g; the dry matter drives the high value, 2 slices equal 1 slice of wholemeal bread.
  • Desiccated coconut coconut flakes 16.3 g1 tbsp (10 g) 1.6 g; comes with a lot of fat too.
  • Oat bran 15.4 g2 tbsp (20 g) 3.1 g; rich in beta-glucan, milder than wheat bran.
  • Popcorn microwave, low fat 14.2 gOne bowl (30 g) 4.3 g; popcorn is a wholegrain, salted or caramelised doesn't change the fibre value, but it does change the calories.
  • Almonds 12.5 gA handful (30 g) 3.8 g.
  • Sesame tahini 11.8 g1 tbsp (10 g) 1.2 g; tahini is similar.
  • Dark chocolate 70 to 85% 10.9 g2 squares (20 g) 2.2 g; milk chocolate is well below this.
  • Wholemeal flour wholewheat 10.7 gWhite flour type 405 has 2.7 g: the difference is the bran layer.
  • Pistachios 10.6 g30 g kernels 3.2 g.
  • Almond butter 10.3 g1 tbsp (15 g) 1.5 g.
  • Oats porridge, overnight oats 10.1 g50 g dry 5.0 g; calculated as porridge it's only 1.7 g per 100 g, because water is added. The serving is what counts.
  • Figs dried 9.8 g3 pieces (30 g) 2.9 g; fresh figs 2.9 g per 100 g.
  • Hazelnuts 9.7 g30 g 2.9 g.
  • Pecans 9.6 g30 g 2.9 g.
  • Kidney beans red beans, cooked 9.3 g150 g (a small drained tin) 13.9 g; the strongest everyday source.
  • Pinto beans cooked 9.0 g150 g 13.5 g.
  • Crunchy muesli granola 8.9 g60 g 5.3 g; homemade from oats and nuts. Store-bought muesli: check the nutrition label, 5 to 12 g per 100 g.
  • Black beans cooked 8.7 g150 g 13.1 g.
  • Sunflower seeds 8.6 g1 tbsp (10 g) 0.9 g.
  • Macadamia nuts 8.6 g30 g 2.6 g.
  • Peanuts 8.5 g30 g 2.5 g; botanically a legume.
  • Split peas pea soup, cooked 8.3 g200 g cooked yellow peas 16.6 g.
  • Dates 8.0 g3 dates (25 g) 2.0 g; comes with a lot of sugar too.
  • Lentils cooked 7.9 g200 g cooked (a soup or a dal) 15.8 g, half the daily target in one meal. Red lentils are similar.
  • Lima beans cooked 7.7 g150 g 11.6 g.
  • Chickpeas cooked 7.6 g150 g (a small tin) 11.4 g; as hummus 5.5 g per 100 g.
  • Brazil nuts 7.5 g2 pieces (10 g) 0.8 g.
  • Apricots dried 7.3 g5 pieces (40 g) 2.9 g.
  • Cornmeal wholegrain, polenta 7.3 gDry; cooked polenta is around 1.5 g per 100 g.
  • Prunes dried plums 7.1 g5 pieces (40 g) 2.8 g; also work against constipation via sorbitol.
  • Walnuts 6.7 g30 g 2.0 g.
  • Avocado 6.7 gHalf an avocado (70 g) 4.7 g; the only high-fibre fat source among fruit.
  • Pumpernickel 6.5 g1 slice (50 g) 3.2 g; wholegrain rye.
  • Raspberries 6.5 g125 g (a punnet) 8.1 g; the highest-fibre berry, frozen is just as good.
  • White beans cooked 6.3 g150 g 9.5 g.
  • Soybeans cooked 6.0 g150 g 9.0 g.
  • Wholemeal bread wholewheat 6.0 g1 slice (40 g) 2.4 g; toast bread has 2.7 g per 100 g. Two slices of wholemeal instead of white give you 2.6 g more.
  • Pumpkin seeds 6.0 g1 tbsp (10 g) 0.6 g.
  • Rye bread mixed rye 5.8 g1 slice (50 g) 2.9 g; the darker and grainier, the more fibre.
  • Peanut butter 5.7 g1 tbsp (15 g) 0.9 g.
  • Artichoke cooked 5.7 gOne artichoke (120 g edible) 6.8 g; rich in inulin.
  • Peas green, cooked 5.5 g100 g 5.5 g; frozen is just as good.
  • Hummus 5.5 g50 g as a spread 2.8 g.
  • Blackberries 5.3 g125 g 6.6 g.
  • Edamame cooked 5.2 g100 g 5.2 g.
  • Bulgur cooked 4.5 g150 g 6.8 g.
  • Raisins 4.5 g1 tbsp (15 g) 0.7 g; a lot of sugar.
  • Gooseberries 4.3 g125 g 5.4 g.
  • Kale cooked 4.0 g150 g 6.0 g; raw 4.1 g per 100 g.
  • Pomegranate 4.0 gSeeds of half a fruit (80 g) 3.2 g.
  • Wholemeal pasta cooked 3.9 g200 g cooked 7.8 g; white pasta 3.6 g. Calculated dry, wholemeal pasta would be 9 to 11 g.
  • Spelt cooked 3.9 g150 g 5.9 g; wholemeal spelt bread sits at 6 to 7 g, like wholewheat bread.
  • Brussels sprouts 3.8 gRaw; 150 g cooked 3.9 g (USDA: 2.6 g per 100 g cooked, because water is absorbed).
  • Pearl barley cooked 3.8 g150 g 5.7 g; rich in beta-glucan.
  • Parsnip cooked 3.6 g150 g 5.4 g.
  • Kohlrabi 3.6 gOne bulb (250 g) 9.0 g.
  • Cashews 3.3 g30 g 1.0 g; the lowest-fibre nut.
  • Broccoli cooked 3.3 g150 g 5.0 g; raw 2.6 g.
  • Sweet potato baked 3.3 g150 g 5.0 g; eat with the skin on.
  • Green beans cooked 3.2 g150 g 4.8 g.
  • Butternut squash baked 3.2 g150 g 4.8 g; Hokkaido squash is similar.
  • Oven chips 3.2 gPotato with skin and little water: the value checks out, but that's no reason to eat chips.
  • Pear 3.1 gOne pear (150 g) 4.7 g; with skin.
  • Fennel 3.1 gOne bulb (200 g) 6.2 g.
  • Kiwi 3.0 gOne kiwi (75 g) 2.3 g; the skin is edible and provides most of the fibre.
  • Carrot 3.0 gCooked; raw 2.8 g. One carrot (80 g) 2.3 g.
  • Sauerkraut 2.9 g100 g 2.9 g; as a side dish 150 g 4.4 g.
  • Quinoa cooked 2.8 g150 g 4.2 g; dry 7.0 g per 100 g, cooked quinoa absorbs three times its weight in water.
  • Buckwheat cooked 2.7 g150 g 4.1 g.
  • White bread toast, roll, baguette 2.7 g2 slices (60 g) 1.6 g; wholemeal has more than double.
  • White flour type 405 2.7 gThe bran layer is missing; wholemeal flour has 10.7 g.
  • Banana 2.6 gOne banana (120 g) 3.1 g; a greenish one also contains resistant starch.
  • White cabbage 2.5 gRaw; 150 g cooked 2.9 g. Red cabbage is similar.
  • Aubergine cooked 2.5 g150 g 3.8 g.
  • Apple with skin 2.4 gOne apple (150 g) 3.6 g, peeled it's around a third less; the pectin sits in both skin and flesh.
  • Blueberries 2.4 g125 g 3.0 g.
  • Orange 2.4 gOne orange (150 g) 3.6 g; as juice 0.2 g per 100 ml.
  • Spinach cooked 2.4 g150 g 3.6 g; raw 2.2 g.
  • Corn sweetcorn, cooked 2.4 gOne cob (100 g) 2.4 g; wholegrain cornmeal 7.3 g.
  • Tofu firm 2.3 g150 g 3.5 g; the soybean's fibre stays in the okara.
  • Cauliflower cooked 2.3 g150 g 3.5 g.
  • Cherries 2.1 g125 g 2.6 g.
  • Bell pepper 2.1 gOne pepper (150 g) 3.2 g.
  • Garlic 2.1 gOne clove (3 g) 0.1 g; contains inulin, doesn't matter at that quantity.
  • Amaranth cooked 2.1 g150 g 3.2 g.
  • Strawberries 2.0 g125 g 2.5 g.
  • Beetroot cooked 2.0 g150 g 3.0 g.
  • Asparagus cooked 2.0 g250 g 5.0 g; inulin.
  • Apricot fresh 2.0 g2 pieces (80 g) 1.6 g.
  • Pasta white, cooked 1.8 g200 g 3.6 g; wholemeal pasta 7.8 g.
  • Potato cooked, with skin 1.8 g200 g 3.6 g; cooled potatoes gain resistant starch, which isn't in this table.
  • Porridge cooked with water 1.7 gPer 100 g of porridge; a serving from 50 g of oats has 5.0 g. The oats count, not the water.
  • Onion 1.7 gOne onion (80 g) 1.4 g; inulin.
  • Brown rice wholegrain, cooked 1.6 g180 g 2.9 g; white rice 0.7 g. Wholegrain, but water-rich.
  • Jerusalem artichoke 1.6 gAccording to USDA; the Swiss nutrient database lists 12.1 g, because it counts the inulin. A strong prebiotic even though the value here looks small.
  • Radish 1.6 gOne bunch (100 g) 1.6 g.
  • Celery stalks 1.6 g100 g 1.6 g.
  • Couscous cooked 1.4 g150 g 2.1 g; made from durum semolina, not a wholegrain.
  • Pineapple 1.4 g125 g 1.8 g.
  • Plum fresh 1.4 g2 pieces (100 g) 1.4 g.
  • Millet cooked 1.3 g150 g 2.0 g.
  • Tomato 1.2 gOne tomato (100 g) 1.2 g.
  • Iceberg lettuce 1.2 gOne bowl (80 g) 1.0 g; rocket and lamb's lettuce are similar.
  • Applesauce unsweetened 1.1 g150 g 1.7 g; the whole apple has more than double.
  • Pumpkin Hokkaido, cooked 1.1 g150 g 1.7 g; butternut 3.2 g.
  • Courgette 1.0 g150 g 1.5 g; a gentle-on-the-stomach vegetable.
  • Mushrooms 1.0 g150 g 1.5 g; dried shiitake 11.5 g.
  • Grapes 0.9 g125 g 1.1 g.
  • Vanilla ice cream 0.7 g100 g 0.7 g.
  • Cucumber 0.5 gHalf a cucumber (150 g) 0.8 g; peeled, it's gentle on the stomach.
  • Rice white, cooked 0.4 g180 g 0.7 g; the lowest-fibre grain on the plate, hence gentle on the stomach.
  • Watermelon 0.4 g200 g 0.8 g.
  • Orange juice fruit juice 0.2 g200 ml 0.4 g; the fibre stays in the pulp during pressing.
  • Honey 0.2 gPractically zero.
  • Egg scrambled egg 0 gEggs contain no fibre, like all animal-based foods; egg with wholemeal bread is still a great combo.
  • Fish salmon, cod, fish fingers 0 gFish isn't low in fibre, it's fibre-free; the breadcrumb coating on fish fingers gives 1 to 2 g.
  • Meat beef, pork, chicken, sausage 0 gNo animal-based food contains fibre.
  • Cheese Gouda, cheddar, cream cheese 0 gCheese isn't low in fibre, it's fibre-free; goes well with wholemeal bread and vegetables.
  • Milk yoghurt, quark, skyr 0 g0 g; oat and soy drinks 0.5 to 1 g per 100 ml.
  • Butter oil, margarine 0 gPure fat, no fibre.
  • Sugar sweets, soft drinks 0 g0 g; dark chocolate is the exception among sweets.
Values per 100 g as eaten, according to USDA FoodData Central SR Legacy (2018); servings rounded. Traffic light system based on the thresholds of EU Regulation 1924/2006 (source of fibre from 3 g/100 g, high in fibre from 6 g/100 g). German nutrient databases (BLS) differ for some foods, especially inulin-rich vegetables.

A high-fibre diet: how to reach 30 g in everyday life

The difference between 11 and 40 g a day isn't different meals, it's different versions of the same meals. A white-flour day with toast and jam, orange juice, white pasta, a cheese roll and a banana comes to around 11.5 g. A wholegrain day with porridge, berries and flaxseed, wholegrain bread with hummus, lentil soup and an apple comes to around 41 g, with similar calories. Tip: build your own meals in the toolkit and see where you land.
Interactive

Build your 30 g day

Tick off what you eat on a typical day; the bar shows where you land. Two days are preset: the white-flour day and the wholegrain day, both with similar calories.

30 g
0 g von 30 g

Nothing selected yet. Tick off your meals or load one of the two example days.

Values per serving according to USDA FoodData Central SR Legacy, rounded; brands and recipes may vary. DGE guideline: at least 30 g a day. Not a substitute for nutritional advice.

The four levers, ranked by impact: pulses two to three times a week (10 to 16 g per serving), an oat breakfast instead of toast (plus 6 to 12 g), wholegrain bread and pasta (plus 3 to 4 g per meal), fruit with the skin on, berries, nuts and seeds as snacks (plus 3 to 8 g). The DGE rule of thumb: three portions of vegetables, two portions of fruit, wholegrain cereals — and the 30 g comes naturally.
High-fibre foods on a table: lentils, oats, raspberries, avocado, wholemeal bread, almonds, flaxseed, pear and chickpeas
Legumes, oats, berries, wholegrains, nuts and seeds: eat something from each group every day and you'll hit 30 g without doing the maths.

Fibre in drinkable meals and shakes

If you replace a meal with a shake, you usually also replace its fibre with nothing at all: a whey protein shake has 0 g. With a complete drinkable meal, it's worth checking the nutrition table. The EU rule offers guidance: from 1.5 g per 100 kcal, a food is called a 'source of fibre', from 3 g per 100 kcal 'high in fibre'; a 400 kcal bottle should therefore contain at least 6 g. Oat fibre, inulin, acacia fibre and resistant dextrin are common sources; they don't replace wholegrain and vegetables, but they do stop a liquid meal from leaving a gap.
Ready-to-Drink 6 x 400 ml
From the Saturo range

Drinkable meal: a complete meal with fibre

Every bottle delivers 400 kcal, 36 g protein, 26 vitamins and minerals, and depending on the flavour, 7.3 to 7.7 g of fibre, making it a source of fibre under EU rules (1.8 to 1.9 g per 100 kcal). Vegan, straight from the fridge, no kitchen needed. Reference for the percentage figure: DGE guideline of 30 g a day.

36 gProtein
400kcal
26Vitamins & minerals
7.7 gFibre per bottle26% of the DGE guideline
Choose flavour
CHF 5.15per meal
Drinkable meal · CocoaCHF 5.15 per meal ·
06 Putting it into practice

Eating more fibre without bloating: pace, fluids, powder

The most common mistake when switching things up isn't what you choose, it's the pace. Jumping from 12 to 35 g overnight delivers triple the fermentable material to your large intestine before the right bacteria are even there. Gas, bloating and sometimes diarrhoea follow, and many people give up right at this point. The plan below spreads the change over four weeks, one lever per week: that's enough for your microbiome and for reaching 30 g.

To 30 g in four weeks: one lever per week

  1. Week 1 Swap your breakfast

    Replace toast or cornflakes with porridge, overnight oats or wholegrain bread. Plus 5 to 8 g a day, without changing anything else. Also, from now on, drink one large glass of water more a day.

  2. Week 2 Switch bread and sides to wholegrain

    Wholegrain bread instead of white (genuine wholegrain has at least 90% wholegrain content, grains sprinkled on top don't count), wholegrain pasta, potatoes with skin, brown rice or bulgur instead of white rice. Plus 3 to 5 g. Bloating during this phase is normal and usually settles after about three weeks.

  3. Week 3 Pulses twice a week

    Lentil soup, chilli, dal, chickpeas in salad, hummus on bread; tinned versions work just as well. Plus 10 to 16 g on these days. If you're sensitive: start small (100 g), rinse tinned beans, chew well.

  4. Week 4 Berries, nuts, seeds, skins

    A handful of nuts, a tablespoon of ground flaxseed in yoghurt, berries instead of juice, apples and pears with the skin on. Plus 4 to 8 g. You're now at 30 g, with a gut flora that can handle it.

Too much fibre? Fibremaxxing, bloating and what helps

There's no upper limit at which fibre from food becomes dangerous — only one at which it becomes uncomfortable. Typical signs of too much at once: bloating, feeling overly full, stomach cramps, soft stools or diarrhoea, and with too little fluid, hard stools too. Anyone following the 'fibremaxxing' trend and pushing to 60 g or more with powders also risks bran and psyllium binding iron, zinc and calcium. The cause is almost always fermentation: the more fermentable fibre arrives, the more gas is produced, until the bacteria have adjusted.

Almost everyone who has trouble with fibre has a pace problem, not a quantity problem. Your gut needs two, three weeks for the bacteria that can make use of lentils and wholegrain to catch up. If you shift one lever a week and drink half a litre more on top, you'll reach 30 g without a bloated stomach.

Joerg Hauke, Nutrition expert, technical review of this article

What helps: increase slowly (5 g per week), chew well, drink enough, soak pulses, rinse canned beans, and to start with, favour oats, berries and cooked vegetables over bran and raw onions. In one study, gas production rose by half at the start and was back to baseline after three weeks; the UK's NHS reckons on up to four weeks. If you have narrowed sections in the gut or swallowing difficulties, only do this after consulting a doctor (Chapter 7).

Psyllium husks, bran, inulin: fibre as powder

Psyllium husks are the best studied: 5 to 10 g a day with plenty of water softens stools, also helps with diarrhoea, and lowers LDL cholesterol by around 13 mg/dl; the IBS guideline explicitly recommends them. Wheat bran speeds up bowel transit (health claim from 10 g), but can worsen symptoms in IBS and binds iron and zinc. For flaxseed, the DGE states upper limits: 20 g a day (cadmium), 15 g per meal (cyanogenic compounds). Inulin feeds bifidobacteria but causes the most bloating; start with 2 to 3 g.
Drink water, or it works the other way round

Without enough fluid, fibre makes stools harder rather than softer. In one study, 25 g of fibre a day worked better with 2 litres of water than with 1 litre. Rule of thumb: an extra half a litre, plus a large glass alongside psyllium and chia seeds.

Powders provide fibre, but not the vitamins, minerals, plant compounds and filling bulk of wholegrain, lentils and apples. If you can get to 30 g from food, you don't need any of them.
Woman pours herself a glass of water in the kitchen alongside a lentil salad: more fibre needs more fluid
More fibre, more water: half a litre more a day decides whether stools become softer or harder.
07 Special cases

Low-fibre diet: when less fibre is the right choice

Sometimes the gut needs a temporary rest. A low-fibre diet, once called a 'low-residue' or 'light' diet, cuts intake to under 10 to 15 g a day and takes mechanical strain off the gut. It's a temporary measure for four typical situations: colonoscopy, acute inflammation such as a diverticulitis flare, the days after bowel surgery, and narrowed sections in the gut. Guidelines don't recommend it for IBS or inflammatory bowel disease during quiet phases.

Low-fibre foods: list

Low-fibre means: no wholegrain, no pulses, no nuts, seeds or kernels, no raw vegetables, no fruit with skin or pips, no cabbage, no onions. Grains: white bread, toast, rusks, white pasta, white rice, semolina, couscous, cornflakes, peeled potatoes, mash. Vegetables cooked, peeled, without seeds: carrots, courgette, pumpkin, fennel, parsnip, asparagus tips, tomatoes without skin and seeds, strained soups. Fruit: banana, apple sauce, peeled apple, peach without skin, melon, compote, clear juices. Protein: meat, fish, eggs, tofu, dairy products, all with 0 g. In the table in Chapter 5, anything showing a red light under 2 g is suitable.

A low-fibre day: in the morning, toast with cream cheese and a banana; at midday, steamed chicken with mashed potato and cooked carrots; in between, yoghurt or rusks; in the evening, clear soup with white bread and soft-cooked courgette. If you eat like this for several days, top up calories and protein specifically and then transition back gradually: start with cooked vegetables and smooth porridge, then wholegrain bread without whole grains, and lastly raw vegetables, nuts and seeds. Your treating practice sets the pace and duration.

Low-fibre diet before a colonoscopy

Before a colonoscopy, a low-fibre diet is standard: grains, seeds, skins and fibrous vegetables don't dissolve well with the bowel prep solution and can obscure the view of polyps. The European Society of Gastrointestinal Endoscopy (ESGE) recommends it for the day before the procedure (2019 guideline, strong recommendation). Many practices ask you to avoid grains, seeds, nuts, muesli, wholegrain, flaxseed, berries, grapes, tomatoes and kiwi for two to five days beforehand. The day before, you eat light, plain food, then only clear fluids from midday or afternoon onwards, followed by the bowel prep solution. Your practice's information sheet is what counts, because a poorly prepared bowel often means having to repeat the procedure.
Not long-term, and not on your own

A low-fibre diet over weeks lowers bacterial diversity in the gut and provides too little iron, folate and magnesium. If you're eating low-fibre long-term because of symptoms, get the cause checked out. Blood in your stool, weight loss, fever or persistent stomach pain need a doctor's attention.

IBS, diverticula, Crohn's disease: what the guidelines say

Irritable bowel syndrome: The S3 guideline recommends soluble fibre such as psyllium husks as a basic measure, but not insoluble fibre such as wheat bran, since it can worsen bloating and pain; a generally low-fibre diet doesn't help, and for persistent symptoms, a time-limited low-FODMAP diet under guidance may be considered. Crohn's disease and ulcerative colitis: The European nutrition guideline ESPEN advises against generally avoiding fibre; during quiet phases, a normal high-fibre diet applies. The exception is strictures: here, fibrous foods like nuts, seeds, raw vegetables and mushrooms can trigger a blockage, while soluble fibre from oats and peeled fruit remains fine.

Diverticular disease: Here the picture has flipped. The 2021 S3 guideline explicitly speaks against the old ban on nuts, grains, corn and popcorn and recommends, with the highest level of recommendation, at least 30 g of fibre a day for prevention. During an acute flare, diet depends on the course of the disease and medical instructions, often initially liquid or light; the guideline does not prescribe a low-fibre diet. For all three conditions: the decision is made by the treating practice, and 'low-fibre' is almost never the long-term solution.
08 Reference

Frequently asked questions about dietary fibre

Which foods have the most fibre?

Per 100 g, wheat bran (43 g), cocoa powder (37 g), chia seeds (34 g) and flaxseed (27 g) lead the way, but you only eat tablespoons of these. Per portion, legumes win out: 200 g of cooked lentils provide 16 g, 150 g of kidney beans 14 g. Behind them come oats, raspberries, avocado, artichoke, wholegrain bread and almonds.

How much fibre a day is healthy?

The DGE recommends at least 30 g a day for adults, the EFSA 25 g; the Lancet analysis saw the greatest benefit from 25 to 29 g. There's no harmful upper limit from food, though flatulence increases from 50 g upwards. In Germany, the median is 18 to 19 g.

Do eggs contain fibre?

No. Eggs contain 0 g of fibre, as do all animal products: meat, fish, milk, yoghurt, cheese and butter too. Fibre consists of components of plant cell walls and storage substances. Scrambled eggs with vegetables or an egg on wholegrain bread is still a great combination: the plant provides the fibre, the egg the protein.

Is fish high in fibre?

No, fish is fibre-free. Salmon, cod, tuna and trout contain 0 g, just like meat and eggs; with fish fingers, only the breading contributes 1 to 2 g per 100 g. Fish provides protein, iodine and omega-3 fatty acids; the fibre comes from the side dish: potatoes with skin, vegetables or lentils.

What is a low-fibre diet and when does it make sense?

A low-fibre diet reduces intake to 10 to 15 g a day: white bread, plain pasta, white rice, peeled vegetables, banana, apple sauce, anything animal-based; no wholegrain, no legumes, nuts, seeds, raw food. It makes sense before a colonoscopy, during acute intestinal inflammation, after bowel surgery and with intestinal narrowing, but not long-term.

Can you eat too much fibre?

From normal food, practically not. It gets uncomfortable when the amount increases faster than your gut flora can adapt: bloating, feeling of fullness, sometimes diarrhoea, usually for one to three weeks. Remedy: increase slowly, chew well, drink more. Caution is only needed with intestinal narrowing and with large amounts of powders that bind minerals.

What's the best fibre for your gut?

It's the mix. Fermentable fibres feed your gut bacteria: beta-glucan from oats, inulin from chicory, onions and leeks, pectin from apples and berries, resistant starch from cooled potatoes and legumes. Insoluble fibres from wholegrain, bran and vegetables provide bulk and fast transit. Psyllium husks are the best single measure for constipation.

Why is fibre so important for diabetes?

Because they slow down blood sugar after eating: soluble fibres make the food mass thicker, so glucose enters the blood more slowly. A 2020 meta-analysis shows: in diabetes, fibre lowers long-term blood sugar (HbA1c), fasting blood sugar, cholesterol and weight; the target is 35 g a day. In practice, this means: wholegrain, legumes, vegetables and whole fruit instead of juice.

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Gregor Aßlaber
Gregor AßlaberAuthor · Editor Saturo

Writing for Saturo since 2019 about nutrition, nutrients and how to actually get proper nourishment in everyday life.

Joerg Hauke
Joerg HaukeFachliche Prüfung · Nutrition Expert

Hat diesen Artikel am 15. September 2026 auf fachliche Richtigkeit geprüft. This content doesn't replace medical advice.

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