Fibermaxxing: Bread as a source of fiber
Fibres are the new superheroes of a healthy diet. The “fibermaxxing” trend is everywhere and more and more people are realizing that we're all eating too little fiber. At Bakker Goedhart, we know everything about fibres — and how delicious and easy it is to eat them with good bread.
Recommended daily amount of fiber
According to the Nutrition Center, the recommended daily amount of dietary fiber for adults is:
- Women: at least 30 grams per day
- Men: at least 40 grams per day
A slightly lower amount applies to children, depending on age. Many people do not achieve this, even though we simply have the solution at home.
How much fiber is in bread and other foods?
It's not complicated to increase your fiber intake: just have an extra slice of bread for breakfast or lunch. After all, whole wheat bread, in particular, is one of the easiest ways to get a lot of fiber. A slice of whole wheat bread contains an average of 2.3 grams of fiber, which is about 7 grams of fiber per 100 grams. And of course, extra fiber-rich whole wheat bread contains more. This makes whole wheat a real fiber champion. Avocado scores best when it comes to vegetables, with 4.3 grams per 100 grams. Green beans are second with 2.9 grams per 100 grams. Broccoli and raw carrots score about the same. With brown beans and chickpeas, you get 7.2 and 6.7 grams of fiber per 100 grams. Eating fruit also helps: a pear contains 3.3 grams of fiber per 100 grams, an apple 2.7. Fiber is also found in whole grain products such as whole wheat pasta and brown rice.
Bran over whole wheat
The secret to high-fiber bread lies in using the whole grain. When baking whole grain bread, the bran, the germ and the flour body are fully used. It is precisely the bran that contains a lot of dietary fiber. The more of the cereal in the bread, the higher the fiber content. White bread contains less fiber because only the inside of the grain is used here. Brown bread does contain fiber, but whole wheat remains the champion. Especially when extra fibers are added, such as our extra fiber-rich bread. By the way, these are the common grain fibres, which are extracted from the flour for white bread, for example.
Fibermaxxing: this is how Bakker Goedhart helps you get started
Many of our breads have a special fiber meter on the packaging. So you can see at a glance how a bread scores on fiber content. Handy, because this way you can easily opt for more fibers. With Bakker Goedhart's wide range of products, it's easy to get enough fiber every day. Pay attention to the fiber meter, vary your toppings and combine with vegetables, fruit, legumes, nuts and seeds. This is how you make “fibermaxxing” a tasty and healthy choice, every day again!
Do you want to know how much fiber is in your favorite bread? Look at the packaging or ask at your supermarket.
Sources:
- Nutrition Center: www.voedingscentrum.nl
- Disk of Five: www.schijfvanvijf.nl