Fiber: your key to greater well-being and inner balance

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When we think of “healthy eating,” women going through menopause tend to focus on protein. Fiber, on the other hand, doesn’t get much attention—the word itself sounds heavy and unappealing, more like dry bran than a treat. Yet fiber is far more than just a digestive aid and can actually taste quite good.

In modern nutrition science, fiber is currently making a real comeback. And rightly so, because it’s one of the most important building blocks for keeping your body in balance. It not only promotes a healthy gut, but also plays a central role in regulating your blood sugar levels, your feeling of fullness, and—most importantly—a strong microbiome. At Evela, we know that health often begins in the gut. That’s why it’s worth getting to know this underrated nutrient all over again.

Why “just eating fiber” isn't enough

There are soluble and insoluble dietary fibers. To truly reap the health benefits, variety is key—as is so often the case in life. If you meet your needs solely through apples or whole-grain bread, you’re missing out on crucial synergistic effects for your metabolism.

Here’s an overview of how these fibers affect your body in different ways:

1. Soluble fiber (the gentle helper)

These fibers dissolve in water and form a gel-like substance.

• •What they do: They gently slow down digestion, which keeps you feeling full longer and helps prevent blood sugar spikes after meals. They also serve as food for your good gut bacteria.
• •Top sources: Oats, apples, citrus fruits, flaxseeds.

2. Insoluble fiber (the activator)

These fibers do not break down and remain largely intact.

• •What they do: They absorb water and add bulk to the intestines. This stimulates bowel movements and promotes regular digestion. They essentially act as a workout for your digestive tract.
• •Top sources: Whole grains, nuts, cauliflower, and the skins of fruits and vegetables.

3. Resistant starch (the insider tip)

Technically speaking, it’s a carbohydrate, but it acts like dietary fiber in the body.

• •What it does: It reaches the large intestine undigested, where it is fermented. This process produces valuable short-chain fatty acids (such as butyrate), which are important for a healthy intestinal lining and can have anti-inflammatory effects.
• •Top sources: Green bananas, but also potatoes, rice, or pasta that have been cooked and then cooled (a simple trick for everyday life—think pasta salad, potato salad!).

Spotlight on Beta-Glucans: The Heart and Immune System Booster

When we talk about soluble fiber, there’s one standout component we can’t overlook: beta-glucans. They’re so effective that they often hold a special place in nutritional science. Maybe you’ve heard that oatmeal is good for your heart? That’s precisely because of these fibers.

The cholesterol trap: Beta-glucans swell in the gut and form a gel. This gel binds to cholesterol containing bile acids and transports it out of the body. Your body then has to use new cholesterol from the blood to produce more bile acids—this naturally lowers your cholesterol levels.

The blood sugar brake: The gel slows down the absorption of sugar, which prevents sugar cravings.

Support for the immune system: Recent research suggests that beta-glucans (especially from mushrooms like shiitake) can activate your immune cells.

The ultimate grocery list: your best sources

Here you can see at a glance just how high in fiber your foods really are. To make the values comparable, all figures are based on 100 grams of the food in its edible form (e.g., cooked vegetables or plain nuts).

🥦 Vegetables (cooked / prepared)

• •Artichokes: 9 g
• •Parsnips: 5 g
• •Brussels sprouts: 4 g
• •Broccoli: 4 g
• •Kale: 4 g
• •Corn: 4 g
• •Sweet potatoes (with skin): 3 g
• •Cauliflower: 3 g
• •Carrots: 3 g
• •Red beets: 3 g
• •Spinach: 2 g

🍎 Fruit (fresh, ideally with the skin on)

• •Raspberries: 7 g
• •Blackberries: 5 g
• •Pomegranate seeds: 4 g
• •Kiwi: 3 g
• •Dates: 3 g
• •Pears: 3 g
• •Figs: 3 g
• •Oranges: 3 g
• •Bananas: 3 g
• •Apples: 2 g

🥜 Nuts & Seeds (true powerhouses!)

Note: To ensure comparability with other foods, the values are listed per 100g—even though nuts are usually enjoyed in smaller quantities. However, the high numbers clearly demonstrate their impressive nutrient density!

• •Chia seeds: 34 g
• •Flaxseeds: 29 g
• •Almonds: 13 g
• •Hazelnuts: 11 g
• •Pistachios: 10 g
• •Sunflower seeds: 8 g
• •Walnuts: 7 g
• •Cashews: 6 g
• •Sesame seeds: 6 g
• •Pumpkin seeds: 5 g

🌾 Whole Grains & Legumes (cooked)

• •Oatmeal (raw/muesli): 10 g
• •Lentils: 8 g
• •Chickpeas: 8 g
• •Edamame beans: 5 g
• •Bulgur: 5 g
• •White beans: 5 g
• •Whole-grain pasta: 4 g
• •Barley: 4 g
• •Quinoa: 3 g
• •Brown rice: 2 g

✨ The Surprise Ingredients

• •Popcorn (air-popped): 15 g
• •Dark chocolate (85%+ cocoa): 11 g
• •Coconut flakes (unsweetened): 9 g
• •Avocado: 7 g
• •Hummus: 6 g

10 Recipes for your daily dose of fiber

Healthy eating doesn’t have to be complicated. Here are our favorites from the Evela kitchen that are easy to incorporate into your daily routine.

1. Evela Super Seeds Mix (approx. 2g of fiber per tablespoon)

The Power Spoon: Small but mighty! A single tablespoon of “Evela Super Seeds” provides you with about 1.5 to 2 grams of high-quality fiber. Does that sound like a small amount? Let’s compare it: That’s as much fiber as in a whole carrot or half a slice of whole-grain bread. But the best part is: You don’t have to cook or chew anything extra. Just sprinkle a spoonful over every meal. Plus, this one spoonful gives you a whopping 4 grams of protein and tastes deliciously nutty.

Mix it: 150 g hemp seeds, hulled (the soft protein source that doesn’t crunch between your teeth) 100 g pumpkin seeds, coarsely chopped (rich in magnesium for relaxed nerves and muscles) 100 g sunflower seeds (the classic source of vitamin E and cell protection) 50 g sesame seeds, unhulled (unhulled, they are one of the best plant-based sources of calcium for your bones). 50 g flaxseeds, ground: (only when ground do they release their valuable omega-3 fats and phytoestrogens)

Store in an airtight container in a dark place (pantry)

Tip: For a nutty flavor, toast the sesame, pumpkin, and sunflower seeds in a pan without oil until they are fragrant. Let them cool completely before mixing them with the other ingredients.

2. High-Fiber Overnight Oats (approx. 12g fiber)

The perfect way to start your day feeling relaxed and full.

Mix it: Combine 50g rolled oats with 1 tbsp chia seeds, a pinch of cinnamon, and 200ml almond milk (or your choice of milk) in a glass. Optionally, add 1 tsp honey.

Chill it: Refrigerate overnight.

Top it: Garnish with 100g fresh raspberries in the morning.

3. Fiber-Boosting Smoothie (approx. 12g fiber)

Ingredients: 1 medium banana, 1 tbsp flaxseeds, 1 handful of spinach, 1 tbsp peanut butter, 250ml oat milk.

Instructions: Put everything in a blender and blend until smooth. Drink up and enjoy the nutrient boost.

4. Lentil-Quinoa Salad (approx. 15g fiber)

Perfect for beating the midday slump.

The base: Mix 100g cooked lentils with 50g cooked quinoa.

The vegetables: Add a handful of spinach and 50g of cherry tomatoes.

The dressing: Simply drizzle some high-quality olive oil and lemon juice over the top. Done.

5. Chickpea-Avocado Wrap (approx. 14g fiber)

Ingredients: 1 whole-grain tortilla, ½ avocado, ½ cup chickpeas, 1 tbsp hummus, a squeeze of lemon.

Instructions: Coarsely mash the avocado and chickpeas together. Spread the hummus on the tortilla, add the avocado mixture, roll it up, and enjoy.

6. Fiber-Packed Stir-Fry / Vegetable Stir-Fry (approx. 13g fiber)

Ingredients: 100g cooked brown rice, 100g cooked edamame beans, 1 cup broccoli florets, 1 tbsp soy sauce, 1 tsp sesame seeds.

Instructions: Sauté the broccoli and edamame in a pan for about 5 minutes. Add the rice, soy sauce, and sesame seeds. Sauté for another 2 minutes and serve.

7. Greek Power Yogurt (approx. 10g fiber)

Ingredients: 200g Greek yogurt, 1 tbsp chia seeds, 1 tbsp flaxseeds, 50g mixed berries.

Instructions: Stir the yogurt with the chia and flaxseeds. Top with the berries. Keeps you full until dinner.

8. Spicy Black Bean Chili (approx. 15g fiber)

Ingredients: 1 cup black beans (canned), ½ cup kidney beans, ½ cup chopped tomatoes, ½ onion (diced), 1 clove garlic, cumin, chili powder.

Instructions: Sauté the onion and garlic. Add the beans, tomatoes, and spices. Let everything simmer for 15 minutes.

9. Whole-Grain Peanut Butter Toast (approx. 12g fiber)

Ingredients: 2 slices whole-grain bread, 1 tbsp peanut butter, 1 tbsp ground flaxseed.

Instructions: Toast the bread, spread with peanut butter, and sprinkle with flaxseed. Enjoy immediately.

10. Loaded Sweet Potato (approx. 14g fiber)

Ingredients: 1 medium sweet potato, ½ cup black beans, 1 tbsp Greek yogurt, scallions.

Instructions: Roast the sweet potato in the oven at 200°C for about 25 minutes. Cut it open, fill it with the beans, and top it with yogurt and scallions.

11. Fiber-Rich Soup (approx. 12g fiber)

Ingredients: 1 cup cooked lentils, 1 cup diced carrots, 1 onion, 2 garlic cloves, 500 ml vegetable broth.

Instructions: Sauté the onion and garlic. Add the carrots, lentils, and broth. Simmer for 20 minutes. Purée to taste.

An important note to conclude

Variety is key. Your microbiome thrives on variety. Try combining different sources instead of eating the same thing every day.

Good to know: When you change your diet and incorporate more fiber, take it slow and make sure to drink plenty of water. Your gut needs time to adjust to this new, positive “workload.” If you’re sensitive to certain foods (e.g., FODMAPs), listen to your body and, if in doubt, consult a nutritionist to find the best sources for you.

Invest in your health—one spoonful at a time.