Fiber is an important part of a healthy diet. We’ll tell you what fiber is all about and which foods contain a particularly large amount of fiber.
What is dietary fiber?
Dietary fiber is mainly found in plant foods. These are mainly linked sugar molecules. They swell up in our body and thus ensure a faster feeling of satiety. They are not decomposed by enzymes in the stomach and intestines, but are excreted almost undigested.
Dietary fiber can be divided into water-soluble and water-insoluble:
Soluble fiber is broken down by bacteria in the large intestine, which, according to the Apotheken Umschau, is good for the intestinal flora.
Insoluble fiber binds water and swells in the intestine. In this way, the contents of the intestine are transported faster.
Dietary fiber: we need it for that
Although fiber does not provide our body with nutrients and is often excreted undigested, according to Apotheken Umschau it plays a very important role in our body:
They stimulate digestion and prevent constipation.
Fiber also causes the blood sugar level to rise very slowly after eating. This is especially helpful for people who suffer from diabetes.
Fiber is said to have a positive effect on cholesterol levels. However, the study situation is still ambiguous in this regard.
A high-fiber diet can prevent colon cancer.
Drinking enough water is important for a high-fiber diet. The German Society for Nutrition (DGE) recommends about one and a half liters of water or unsweetened tea a day. This is the only way the dietary fibers can swell in the intestine.
Dietary Fiber: The Best Foods
If you value a balanced diet, you don’t have to worry about a lack of fiber. The best fiber suppliers are:
Fruits: apples, pears, berries, kiwis and citrus fruits
Dried fruits: plums, raisins and apricots
Vegetables: Jerusalem artichokes, broccoli, carrots, potatoes, and Brussels sprouts and white cabbage
Whole grain products: Whole grain bread and whole grain pasta
nuts and seeds
Legumes: Peas, lentils and beans
High-fiber diet: These foods are unsuitable
As mentioned above, dietary fiber is mainly found in plant foods. These should therefore make up the bulk of your diet. The DGE also recommends this in its ten rules for a balanced diet.
But not all plant-based products are automatically high in fiber: foods made from white flour in particular contain hardly any fiber. For a high-fiber diet, it is better to choose the whole grain version.
