What are dietary fibers?
Dietary fiber They are plant-based components that your body barely digests. They are found in whole grains, vegetables, fruit, legumes, nuts, and seeds. There are soluble fibers that nourish the gut flora and insoluble fibers that stimulate bowel movements; both are important.
How much fiber do you need per day?
The Health Council recommends a minimum for adults 25 grams per day for women and 30 grams for men. In practice, most Dutch people only consume 20 to 22 grams, a deficit of nearly a third. By tracking your fiber intake, you can immediately see if you are meeting the recommended amount.
Fiber per food item
| Drink or food | Fiber per 100 g |
|---|---|
| Apples (with skin) | 2.4 g |
| Carrots | 2.8 g |
| Broccoli | 3.0 g |
| Pears (with skin) | 3.1 g |
| Whole wheat bread | 6.0 g |
| Chickpeas (cooked) | 7.6 g |
| Lentils (cooked) | 7.9 g |
| Oatmeal | 10.0 g |
| Almonds | 12.5 g |
| Chia seeds | 34.4 g |
Why tracking without a tool is difficult
Fiber is often hidden on packaging under carbohydrates of which fiber, a figure that many people overlook. Moreover, the content varies greatly: white bread provides hardly any fiber, while whole wheat bread does. KeepMeasure calculates your fiber intake and shows which meals are low in fiber, so you can supplement in a targeted way.
Frequently Asked Questions
How much fiber do you need per day?
At least 25 grams for women and 30 grams for men. Most Dutch people do not reach this.
What happens if you eat too little fiber?
A deficiency can lead to constipation, less stable blood sugar levels, and, in the long term, a higher risk of cardiovascular disease and type 2 diabetes.
Do all plant-based products count?
Yes, but the quantity varies greatly. Whole-grain varieties, legumes, and seeds are the best sources; white bread and many processed products hardly any.