John Myers
A high-fiber diet has many benefits. Read what fiber actually is, where it is found and why it is considered important for health.
Fiber: by no means a burden
Despite the negative connotations of the name, fiber is far from an unnecessary burden. On the contrary, without the indigestible food components, according to the prevailing opinion, a healthy diet would hardly be possible. Dietary fibers are fiber-rich components of plant foods. In water-soluble form, they are found in fruit and vegetables, in water-insoluble form mainly in cereals. The two groups stimulate digestion in different ways: This can lead to problems for sensitive people, which is why they should not consume too much fiber. The German Society for Nutrition (DGE) recommends everyone else to consume at least 30 g of fiber per day.
The benefits of a high-fiber diet
A high-fiber diet thickens the chyme in the stomach, making it easier for you to stay fuller and maintain your weight. The blood sugar level also rises more slowly after a meal with lots of vegetables, cereals, or fruit than, for example, after a meat meal. It is, therefore, worthwhile to incorporate recipes with fiber into the weekly menu more often.
Tip: Slowly increase the proportion of high-fiber foods if you have previously eaten low-fiber. In this way, you avoid flatulence and other side effects that could occur if you switch too quickly.
What to look out for when consuming fiber
So that the fibers have enough liquid to swell, you should drink enough with high-fiber meals. A healthy breakfast with muesli, cereal flakes, or wholemeal bread can be supplemented very well with tea, water, or juice spritzers. Due to their strong binding capacity, dietary fibers also absorb more minerals. Experts, therefore, advise against taking fiber as a dietary supplement in excessive doses in order to rule out a lack of calcium, magnesium, and the like. Incidentally, this risk hardly exists if you take it from a normal diet. Most people struggle to get the 30g of fiber recommended by the DGE.
