Not only vitamins and minerals are an essential component of a healthy and balanced diet – fiber also plays a crucial role in health. But what exactly does this term mean, and why are they so important for our bodies?
What are fiber?
Dietary fiber is an indigestible plant component found primarily in whole grain products, fruits, vegetables, legumes, and nuts. It is a carbohydrate, but cannot be fully broken down or utilized by the human digestive system. Nevertheless, it performs a number of health-promoting functions for our bodies.
Basically, a distinction is made between two types of fiber:
- Soluble fiber : Soluble fiber, such as pectin and inulin, is found primarily in fruits and vegetables. It has the ability to bind water and thus acts as a bulking agent in the stomach. This fills the stomach better, increasing its volume. This can contribute to a faster feeling of satiety. It also softens stools and facilitates digestion. Soluble fiber also serves as food for intestinal bacteria and is known as prebiotics. It is essential for a healthy intestinal flora and promotes the growth of beneficial microorganisms. Sugar and fat metabolism, as well as the immune system, also benefit from a sufficient intake of these valuable nutrients.
- Insoluble fiber : Insoluble fiber such as cellulose and lignin is found primarily in whole grain products, mushrooms, and legumes. Unlike soluble fiber, it is hardly broken down by our intestinal bacteria. Instead of dissolving, it remains in its solid form and therefore increases stomach volume and later also stool volume. It binds hardly any water and is therefore particularly firm, which can exert slight pressure on the inner stomach walls. This may sound unusual at first, but it is extremely beneficial for digestion. Insoluble fiber stimulates intestinal motility and helps transport stomach contents more quickly through the digestive tract. It also promotes more intensive chewing and thus increased saliva production, so that food is better pre-digested.
Why is fiber so important?
- Promotes digestion : Fiber absorbs water and swells in the intestines, softening stools and increasing their volume. This not only facilitates stool passage and prevents constipation, but also ensures more regular digestion.
- Supporting intestinal health : Fiber promotes the growth of healthy intestinal bacteria, which has a positive effect on the immune system.
- Regulation of blood sugar levels : Fiber slows the absorption of sugar into the blood, leading to more balanced blood sugar levels. This improves insulin sensitivity and may reduce the risk of type 2 diabetes.
- Lowering cholesterol levels : Fiber can help lower cholesterol levels by binding bile acids in the intestines and preventing their reabsorption. This forces the liver to produce more bile acids and removes cholesterol from the blood.
- Longer lasting feeling of satiety : Soluble fiber swells in the stomach and slows gastric emptying. It promotes a long-lasting feeling of satiety and can help counteract obesity. Chewing fiber-rich foods more often also promotes dental health.
How much fiber do we need daily?
The German Nutrition Society (DGE) recommends a daily intake of at least 30 g of fiber for adults. To achieve this, you can deliberately incorporate fiber-rich foods into your diet. Here are some examples:
- Whole grain products (e.g. oat flakes, whole grain bread)
- Legumes (e.g. lentils, chickpeas, black beans)
- Fruit (e.g. apples, pears, berries)
- Vegetables : (e.g. carrots, broccoli, sweet potatoes)
- Seeds and nuts (e.g. flax seeds, chia seeds, almonds)
Integrate fiber correctly
Increasing your fiber intake may initially cause bloating or a feeling of fullness—especially if your body isn't yet accustomed to it. To avoid these unpleasant side effects, it's important to increase the amount gradually.
Fluid intake also plays a crucial role. It's extremely important to drink enough water with high-fiber meals so that the soluble fiber can swell optimally and develop its beneficial effects.
Natural sweetness that is good for the body
Fiber is not only essential for healthy digestion and intestinal flora, it can also naturally add sweetness to our diet. A particularly exciting example is agave inulin: This soluble fiber from the agave plant gives food a mild, natural sweetness and helps reduce sugar consumption without sacrificing enjoyment. It also serves as valuable food for healthy intestinal bacteria and contributes to a pleasant feeling of satiety.
Thanks to its versatile properties, agave inulin is an ideal ingredient for healthy snacks. For example, it's found in our Almond Tonka High Protein Bar , which was developed in collaboration with nutritionist, trainer, and fitness creator Laura. It's a delicious way to provide your body with additional fiber while enjoying your diet.
