The Effect of Dietary Fiber on Digestion

Roughage: Positive effect of carbohydrates

A high-fiber diet is considered very healthy. Dietary fiber is mostly carbohydrates, which can be divided into two types.

• Water-soluble fiber is primarily found in plant foods such as apples, potatoes, and oats. The soluble substances have a positive effect on insulin balance and cholesterol levels.
• In addition to these, there are also water-insoluble dietary fibers that are found, for example, in whole grain products such as bread and pasta, but also in carrots. Not only do they stimulate digestion, but they also keep you full for longer because they swell up in the body.

How does fiber affect your digestion?

It is clear that a high-fiber diet has a healthy effect on digestion – but what exactly happens after absorption in the human body?

• Water-soluble dietary fiber is converted into short-chain fatty acids by bacteria in the large intestine. They bind a lot of water and this has a positive effect on bowel movements: the stool becomes softer and larger, which prevents constipation.
• Insoluble fiber, on the other hand, is hardly processed by bacteria. This keeps you mostly in place, which also increases stool volume – this speeds up digestion, as bulkier stool encourages bowel movement.
• In order for you to benefit from the positive effects, you should consume at least 30 grams of dietary fiber through various foods every day.