Many people say that fiber is roughage—substances that our body cannot digest or absorb. This is true, and even more! Fiber practically passes through the stomach, small intestine, large intestine, and out of our body almost untouched, yet it is indispensable for our digestive tract.

Fiber primarily normalizes bowel movement. Fiber increases the weight and volume of stool and softens it. This regulates digestion, as stool passes more easily from the intestine, resulting in fewer hemorrhoids and fewer small pouches developing in the small and large intestines.

Fiber also lowers cholesterol. Especially soluble fiber found in beans, oats, and flax seeds helps lower particularly the level of bad cholesterol (LDL). This incidentally also improves blood pressure and helps with overcoming various inflammations.

And finally: with good digestion and better blood results, body weight also improves. Fiber also makes us feel less hungry, prevents overeating, and food rich in fiber is less energy-dense, so we take in fewer calories.

Where can we find fiber?

Interestingly, as we age, our need for fiber decreases. In general, men up to 50 years old need 38 grams of fiber per day, while older men only need 30 grams. For women, the number is 25 grams, and after the age of 50, 21 grams. And where do we find fiber?

1. Beans

In 100 grams of beans, you'll find 40% of the recommended daily intake of fiber. Beans are also a good source of minerals (especially magnesium and iron), and contain some calcium. Since they're rich in protein, beans can also substitute for meat. Additionally, beans digest slowly, which means they also help with weight loss. Try adding beans to as many dishes as possible. A good example is Mexican cuisine, which would not exist without beans.

2. Artichokes

Artichokes aren't as common as some other vegetables, but they are extremely high in magnesium and vitamin C. Furthermore, 100 grams contains as much as 36% of the recommended daily amount of fiber. Artichokes can also be an interesting meat substitute, and in Italian cuisine, they're not just a salad ingredient but can also be tasty main dishes. Artichokes are still an undiscovered treasure.

3. Lentils

100 grams of lentils contains 32% of the daily amount of fiber. Some may be surprised by their high carbohydrate content, but these are slow-digesting carbs, which do not spike blood sugar levels. Lentils used to be very common on menus; today, sadly, we often forget about them.

4. Avocado

Avocado's renaissance began with the new understanding that not all fats are dangerous. Avocado contains a wide array of important and nutritious substances and provides 28% of the daily fiber requirement. It's also good to know that avocados contain more potassium than bananas.

5. Berries

100 grams of raspberries, blueberries, and blackberries contains 28% of your daily fiber needs. In addition, berries are extremely high in antioxidants, vitamins, and minerals... Thanks to the combination of all these elements, berries are at the very top of healthy foods and can even help with the most severe forms of cancer.

6. Prunes

Prunes are common in our region, but they're still often neglected. In winter, they are a food that is rich in nutrients and are very versatile—as a side dish to meats, fruit salads, or as an addition to desserts (some people often replace raisins with prunes). 100 grams of prunes provides 28% of daily fiber needs.

7. Pasta

Pasta also contains fiber (18%), but this is true only for whole grain pasta. Lately, there has been a widespread opinion that pasta is high in carbohydrates. This is true, but there are also healthier pasta options available, and you just have to spend a little more time reading labels. Don't forget—you can always make your own pasta at home.

8. Broccoli

13% of your daily fiber, lots of vitamins and protein... By many criteria, broccoli ranks as one of the healthiest modern foods. A fun fact: in terms of vitamin C content, broccoli is on par with oranges.

9. Brussels sprouts

Brussels sprouts are great in salads. Some people cut them in half and grill them. Others add them to soups or even pasta... Their flavor really comes out when you season them with cayenne pepper and add a bit of garlic powder. Brussels sprouts have 10% of your daily fiber needs, lots of vitamin C, boost the immune system, regulate digestion, and are known for their high antioxidant content. If you're not a vegetarian yet, Brussels sprouts are probably the tastiest reason to become one.

10. Cabbage

All leafy green vegetables (lettuce, spinach) are high in fiber, but cabbage stands out in particular. Cabbage is often included in weight-loss diets. It's nutritious, rich in minerals and vitamins, and provides 10% of your daily fiber intake. Especially in winter, cabbage is one of the most important foods. Did you know that Germans are the biggest consumers of cabbage, followed by Americans, who can't imagine hot dogs without it?