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Fibre is filling

Fibre not only contributes to your wellbeing, it also helps you lose weight. Wholegrain products in particular make you feel full very quickly and satisfy you for longer. Certain foods are excellent for satisfying hunger and restricting calorie intake.

Fibre is filling

Fibre fills you up – quicker and for longer

Wholegrain bread is more filling than white bread. For several reasons: foods which are high in fibre are more compact or firmer than their low-fibre alternatives. We chew more thoroughly and for longer, we eat slower and notice sooner that we are full.

Fibre fills our stomach and gut, as it absorbs a lot of water and swells considerably. You eat less as a result and automatically save calories. Fibre is also filling because it balances the blood sugar. Only when the blood sugar level drops does the brain send out hunger signals. Foods which are high in fibre usually have fewer calories than their low-fibre cousins.

Fibre is filling

Tips for a high-fibre diet

Products made from whole grains such as bread, noodles, muesli and wholegrain rice are a rich source of fibre. Fibre can be found in the surface layer of the grain. Wholegrain muesli with fruit is a high-fibre combination which provides energy and keeps you fuller for longer. In addition to fibre, it also provides vitamins, minerals and secondary plant substances.

You should also eat plenty of vegetables, pulses and fruit. For fruit and vegetables, this means at least 2 portions of fruit (approx. 250 g) and 3 portions of vegetables (approx. 400 g) every day. Small tip: nibble on raw vegetables now and again in between meals, for instance carrot and pepper pieces, and enjoy fruit as a snack. Always wash fruit and vegetables thoroughly, but leave the skin on as it’s packed with fibre.

Here’s how to get your daily ration

Aim for at least 30 grams of fibre per day. Half of this should come from grains, and you can get the rest from fruit, vegetables, pulses and potatoes. Pick your own favourites. Our table below summarises the fibre content of selected foods.

If you are not used to eating high-fibre foods, allow yourself some time to adjust. Your gut first needs to get used to unfamiliar foods. Making the adjustment in stages means that your gut will not rebel. On the contrary: you will be rewarded with a well-functioning digestive system.

Food

Fibre content in grams per portion

Grain products

Wholegrain noodles (50g of raw food)

4.0

Fruit muesli, without sugar (50g)

3.9

Wholemeal wheat bread (1 slice)

3.4

Wholemeal rye bread (1 slice)

3.2

Wheat bran (6g)

2.7

Vegetables

Lentils (60g of raw food)

10.2

Peas (60g of raw food)

10.0

Brussels sprouts (200g of raw food)

8.8

Pepper (200g of raw food)

7.2

Carrots (200g of raw food)

7.2

White cabbage (200g of raw food)

6.0

Cauliflower (200g of raw food)

5.8

Asparagus (200g of raw food)

2.6

Fruit

Blackcurrants (125g)

8.5

Quince (150g)

9.0

Blueberries, raspberries (125g)

6.1

Apple (125g)

2.5

Grapes (125g)

1.9