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Dietary fibers - the underestimated helpers for your health

Your body can neither use them nor do they provide you with energy or important micronutrients. Nevertheless, they are absolutely important for a healthy diet and a functioning metabolism: fiber. But just a quarter of women and a third of men in Germany consume enough of it. Why? Because they were increasingly thrown off the menu by more and more industrially processed food. Today we will show you exactly what fiber is all about and how easy it is to incorporate it into your diet.

What exactly is dietary fiber?

Dietary fibers are linked sugar molecules that are actually indigestible because they are not broken down in the stomach and intestines, but are excreted almost undigested. And yet they are good for the body and digestion, as you will find out in a moment.

A distinction is made between water-soluble and water- insoluble fiber:

  • The soluble ones are broken down by bacteria in the large intestine, which is good for the intestinal flora. An example of this is pectin, which is obtained from the skins of fruits.
  • Insoluble fibres, such as cellulose as the elementary building block of all plant cells, have a higher swelling capacity than water-soluble dietary fibres. As a result, they are transported further faster.

The main dietary fibers are cellulose, hemicellulose, pectin and lignin.

Why fiber is so important

In fact, dietary fibers have a whole range of positive influences on the body: First and foremost, they are very important for the digestive process. They promote the whole digestion and prevent constipation. Because the swelling increases the stimulus on the intestinal walls, so that digestion is stimulated. The so-called "porridge" is then in the intestine for a shorter time. This is very important because the longer it stays there, the more water is removed from it and the harder it is to pass out.

They also fill you up faster because they swell up in your stomach. As a result, and because they are low in calories, they also help in the fight against weight gain or obesity. In addition, they bind toxins and other harmful substances that enter the intestine with food and thus promote their elimination.

They also ensure that the nutrients in the food are absorbed more slowly. As a result, blood sugar and cholesterol levels rise more slowly, which is why a high-fiber diet can help diabetics in particular. There is already clear scientific evidence that dietary fiber reduces the risk of type II diabetes. In therapy for diabetes patients, dietary fiber is already being used successfully to get the disease under control to some extent.

High-fiber foods

Dietary fiber is mainly found in plant foods. Some important suppliers are:

Eat more fiber
  • Fruits : apples, pears, berries, kiwis and citrus fruits
  • Vegetables : broccoli, carrots, potatoes, and Brussels sprouts and white cabbage
  • Dried fruits : plums, raisins and apricots
  • Whole Grains : Whole wheat bread and whole wheat pasta
  • nuts and seeds
  • Legumes : peas, lentils and beans.

On the other hand, you should avoid pasta made from white flour, rusks and white rice, as they contain very little or no fiber.

Incidentally, five of the top suppliers are:

Food Fiber in grams per 100g
wheat bran 45.1
linseed 38.6
Chia seeds 34.4
grated coconut 24
White beans 23.3

Tips for your diet

The German Society for Nutrition (DGE) recommends 30 grams of total fiber per day for adults, i.e. soluble (in fruit and vegetables) and insoluble (cereals and legumes). So far, the majority of Germans have not reached this benchmark. One of the reasons for this is that many processed products, such as finely ground flour, contain almost no fiber.

If you've dabbled in healthy eating for a bit, you're probably already eating some high-fiber foods. And you don't have to change your whole diet and only eat the foods from the table above! Instead, you can replace or supplement your previous habits with suitable alternatives, because your body is not only happy about fiber. Your diet should be balanced, with lots of fruit and vegetables - then the water-soluble and water-insoluble helpers are in the right proportion.

As you have already seen, in addition to fruits and vegetables, fiber is also found in whole grain products. Because the roughage is mainly in the outer layers of the grain. So you could start by eating a few slices of whole grain rye bread for breakfast, or a muesli with fruit and nuts instead of the wheat bun. Instead of the "normal" light noodles or light rice, you can make sure to choose the whole grain version the next time you go shopping.

If you know that your body hasn't really gotten much fiber yet, you should slowly get used to it and, above all, drink a lot! In order for the substances in the intestine to swell, they need sufficient liquid. So you should drink at least 2 liters of liquid (preferably water) a day.

Now you know: the underestimated little helpers can do a lot! And from now on you can make sure to eat enough of it. Why not try our optimized fitness shake numove - in addition to vegetable proteins, it also provides you with a good dose of fiber and all the essential amino acids! But nucao is also not without: Nuts and cocoa are the reliable fiber suppliers of our power chocolate.