Recipes with fibre & variety

These recipes bring fibre from veg, oats, pulses and linseed, a wide variety of plants and often fermented foods like yoghurt, kefir or sauerkraut. The German Nutrition Society (DGE) recommends at least 30 g of fibre a day and a varied choice with plenty of veg, fruit, wholegrains and pulses. For a selection without onions, garlic and pulses, see the low-FODMAP recipes.

These recipes provide fibre from oats, pulses, linseed and veg, a wide variety of plants and often fermented ingredients like yoghurt, kefir or sauerkraut. They're chosen using our ‘Fibre & variety’ score.

Vegan Mediterranean lentil soup with turmeric and lemon – 380 kcal
Vegan creamy hummus and veg bowl – 340 kcal
Low-carb cinnamon overnight muesli with quark, linseed and blueberries – 355 kcal
High-protein air fryer turkey gyros with skyr tzatziki – 352 kcal
Protein-rich mixed berry smoothie bowl – 340 kcal
Vegan banana chocolate pudding – 250 kcal
Vegan creamy edamame noodle salad – 460 kcal
Low-carb almond porridge with warm raspberries – 550 kcal
Gluten-free overnight oats with berries and chia seeds – 380 kcal
High-protein cinnamon roll porridge with skyr frosting – 498 kcal
Protein smoothie bowl with berries – 400 kcal
Raspberry pancakes with yoghurt – 420 kcal
Vegetarian air fryer quesadillas with mushrooms, beans and cheddar – 572 kcal
Vegan chocolate and hazelnut overnight oats with dates – 493 kcal
High-protein air fryer steak with parsnips and horseradish – 537 kcal
High-protein raspberry skyr with chia seeds – 290 kcal
Porridge with banana, nuts and seeds – 720 kcal
Turkish lentil soup (mercimek) – 250 kcal
Gluten-free lentil bolognese with courgette noodles – 310 kcal
Vegan lentil hummus – 290 kcal
Vegan sweet potato and chickpea curry bowl – 420 kcal
High-protein quark and berry crumble – 320 kcal
Sweet potato and chickpea bowl – 480 kcal
Protein porridge with blueberries – 310 kcal

How we classify recipes

Every recipe gets a fixed-rule score from 0 to 10, ‘Fibre & variety’. Points come from fibre per serving (the most from 10 g), many different plants (from 5 kinds), prebiotic fibre from the onion family, pulses or oats, and fermented ingredients like yoghurt, kefir or sauerkraut; ready-made products, sweeteners, alcohol and processed meat take points off. A recipe joins this collection from 8 out of 10 points.

More fibre and variety: how to do it

Add fibre gradually

If you don't eat much fibre at the moment, increase the amount over a few weeks – about 5 g more a week – and drink enough with it.

Fermented foods for beginners

The easiest are natural yoghurt, kefir and skyr. After that, try raw (unpasteurised) sauerkraut, kimchi and miso – just 1–2 tbsp as a side is enough. To keep the cultures alive, add them after cooking.

Cooled potatoes, rice and oats

Potatoes, rice and oats form resistant starch as they cool, which counts as fibre. In practice: potato salad instead of hot potatoes, overnight oats in the fridge and rice from the day before – cooled quickly, kept in the fridge and reheated until piping hot before eating.

Frequently asked questions

How are these recipes chosen?

By our ‘Fibre & variety’ score: plenty of fibre per serving, many different plants and often fermented ingredients like yoghurt, kefir or sauerkraut. There are no artificial sweeteners.

What does 30 plants a week mean?

A simple rule of thumb for variety: every veg, fruit, grain, pulse, nut, seed and herb counts once a week. A muesli with oats, linseed, walnuts and two kinds of berry already makes five.

What if I need to avoid onions, garlic or pulses?

Then take a look at the low-FODMAP recipes – they leave these out. If you have a medical condition, talk to your GP or a dietitian.

Which breakfast fits?

For example overnight oats with linseed, berries and yoghurt or kefir. That puts fibre, several plants and a fermented ingredient in one bowl.

How do I add more fibre?

Gradually, about 5 g more a week, and drink enough with it. If you have a medical condition, talk to your GP or a dietitian.

What kind of recipes will I find here?

Recipes with three building blocks: fibre from oats, pulses, leeks and onions, fermented ingredients like yoghurt, kefir or sauerkraut, and lots of plant compounds from berries and green veg – from breakfast bowls to stews.

Top 10 by Health Score

Fibre & variety: how the score works