What is it?
A kind of carbohydrate that is not absorbed through digestion, ending up as a probiotic in the colon. This is important for a well functioning gut and balanced intestinal flora, among other things.
The recommended lower limit for a day is 30 grams .
Why do we need it?
Fiber contributes to keeping blood fat levels low and also slows down the rise of blood sugar, which reduces the release of unhealthier hormones. It does this through mixing with salts and passing them through the bowel, instead of allowing them to become cholesterol.
What if I have too much?
It's not dangerous to eat a lot of fiber, but if you eat too much you can get stomach pain and diarrhoea. On top of that, you can also experience constipation if you aren't drinking enough water. There can also be problems if you don't eat enough fiber, so try to stick to the recommendations. If increasing the amount of fiber in your diet, make sure you drink extra water/ fluid- this to counteract constipation.
Foods to eat:
Foods rich in fiber are:
Vegetables (ex.)
- cauliflower
- broccoli
- cabbage
- haricot verts
- asparagus
Green leaves (ex.)
- spinach
- maché (lamb's lettuce)
- arugula (rocket)
- sprouts
- watercress
Beans (ex.)
- mung beans
- black eyed beans
- white beans
- kidney beans
Seeds (ex.)
- flaxseeds
- psyllium seeds
- chia seeds
Grains (ex.)
- oats
- barley
- kernel
- corn
- wheat berries
Whole grain products (ex.)
- dark bread
- cereal
- brown rice
- whole grain pasta/ couscous/ bulgur
To get the daily amount of fiber for one day you can have (all suggestions combined for one day's meals)*;
- 2 slices of dark bread, 1 serving of whole grain muesli and 1 banana for breakfast
- 1 serving of mixed vegetables, 1 serving of quinoa for lunch
- 1 serving of whole grain rice, 1 serving of vegetables, 1 serving of hummus for dinner
- 1 piece of fruit as a snack
*Calculated for a person eating 2000 calories a day.
Ketogenic diet
On a ketogenic diet, it's important not to eat too many carbohydrates, while getting enough fiber for a well-functioning bowel and counteracting constipation. Foods that can be eaten for a great fiber content and low ‘net carb’ content are:
Vegetables (ex.)
- cauliflower
- broccoli
- cabbage
- haricot verts
- asparagus
Green leaves (ex.)
- spinach
- maché (lamb's lettuce)
- arugula (rocket)
- sprouts
- watercress
Seeds (ex.)
- flaxseeds
- psyllium seeds
- chia seeds
Grains (ex.)
- oats
- barley
- kernel
- corn
- wheat berries
To read more about fiber and see what we base our recommendations on, read more here: