You've probably heard of fiber before – usually as a tip for better digestion. But that's far from all! Because fiber is a real all-rounder – it can do far more than you think and is incredibly valuable for your health.[1] The German Nutrition Society (DGE) also confirms this.
In this blog post, we'll tell you why fiber is the next big thing for us.
Table of Contents
Key takeaways:
- Fiber is the next big thing because, among other things, it keeps you full for a long time, can reduce the risk of cardiovascular diseases, and is easy to incorporate into daily life.[1]
Why is fiber so important?
Sometimes it's the simplest things that have the biggest impact – fiber is one of them. It's inconspicuous but incredibly effective: Fiber, among other things, keeps you full, reduces the risk of cardiovascular diseases, and is easy to incorporate into daily life.[1]
In short, fiber combines everything that makes up a good diet – practical for everyday life, versatile, sustainable, and scientifically proven to be healthy. No wonder it's the next big thing for us.
Not convinced yet? Then read on to find out what fiber actually is, what benefits it has, and more.
What is fiber?
Let's start with the basics: We keep hearing and reading about it, but what exactly is fiber? Fiber refers to plant components that our body cannot fully digest. And that's precisely why it's so important: it passes through the digestive tract largely undissolved but unfolds a whole range of positive effects along the way, which we'll look at in more detail later.
The different forms of fiber
There are 2 forms of fiber – soluble and insoluble. Let's take a closer look at both.
Soluble fiber
They bind water, swell in the gastrointestinal tract, and slow down the absorption of carbohydrates. This leads to a longer feeling of fullness and more stable blood sugar levels. They also serve as food for good gut bacteria, thus promoting a healthy microbiome. Typical sources include oats, apples, pears, berries, carrots, legumes, and psyllium husks.
Insoluble fiber
They swell less but increase stool volume and speed up the passage of food through the intestines. This prevents constipation and ensures regular digestion. Whole grain products like whole wheat bread and nuts are particularly rich in these.
Soluble and insoluble fiber work together like a well-coordinated team that supports your body on multiple levels. Speaking of which...
What does fiber do?
We've already hinted that fiber are small multi-talents that support your body and provide many positive effects.[2] Let's take a closer look at what the DGE, the German Nutrition Society, says about this:
Basic effects on digestion
As we've read, fiber has direct effects on the digestive tract and ensures it functions smoothly.
- Reduced transit time: Food passes through the stomach and intestines faster.[2]
- Increased stool volume: improved consistency and easier bowel movements.[2]
- Satiety effect: longer feeling of fullness, helpful for weight control.[2]
- Slowed nutrient absorption: Carbohydrates are absorbed more slowly, which stabilizes blood sugar levels.[2]
- Prebiotic effects: support a healthy gut microbiome.[2]
Further health benefits
Furthermore, fiber shows additional positive effects on health.
- Microbiome: Formation of short-chain fatty acids in the large intestine, which have anti-inflammatory effects and strengthen the intestinal barrier.[2]
- Blood sugar control: Prevent sharp blood sugar spikes after meals.[2]
- Cholesterol reduction: Bind bile acids, promote their excretion, and lower cholesterol levels.[2]
Even disease-preventing effects
Fiber supports your body in various ways and can contribute to the prevention of various diseases – however, it is just one component in a holistic healthy lifestyle.
Increased fiber intake shows a protective effect against: heart disease, stroke, type 2 diabetes mellitus, obesity, lipid metabolism disorders, high blood pressure, as well as colon and breast cancer.[1]
How much fiber should I consume daily?
Now that we've seen the positive effects of fiber on digestion, satiety, and general well-being, the question arises: How much does the body actually need daily?[2]
The German Nutrition Society (DGE) recommends an intake of at least 30 g of fiber per day for adults.[2] That doesn't sound like much at first, but it's harder to achieve: In Germany, there's a significant deficit, the so-called Fiber Gap. The National Food Consumption Study II (NVS II, 2005–2007) with nearly 20,000 participants shows: women consume an average of 18 g, men 19 g of fiber per day.[3]
This leads to the next question: Which foods are particularly rich in fiber?
Which foods contain fiber?
Fiber is found in many plant-based foods – and often contains more than you think. Particularly rich sources are:
Grains & Whole Grain Products
- Oatmeal
- Whole wheat bread, whole wheat pasta, brown rice
- Quinoa, millet, barley
Vegetables
- Broccoli, Brussels sprouts, carrots
- Pumpkin, parsnips, celery
- Leafy greens like spinach or kale
Fruit
- Apples, pears, berries
- Oranges, kiwis
- Dried fruits like dates or figs
Legumes
- Lentils
- Chickpeas
- Beans (black, red, kidney, white)
- Peas
Nuts, Seeds & Kernels
- Almonds, hazelnuts, walnuts
- Chia, flax seeds, pumpkin and sunflower seeds
Already seen? Protein Iced Matcha Latte, Protein Milkyccino® or even our Protein Porridge and more contain fiber, specifically glucomannan.
Conclusion
Fiber improves digestion, keeps you full for a long time, stabilizes blood sugar levels, and supports a healthy microbiome.[1] At the same time, it demonstrably protects against cardiovascular diseases and more.
With at least 30 g per day – as recommended by the German Nutrition Society – these benefits can already be achieved.[2] And the best part: Fiber is found in normal foods like whole grain products, fruits, vegetables, legumes, and nuts.
Thus, fiber is a real game-changer for our health and the Next Big Thing in nutrition.
Sources:
[2] German Nutrition Society (DGE). FAQ „Ballaststoffe“. Available online: https://www.dge.de/gesunde-ernaehrung/faq/ausgewaehlte-fragen-und-antworten-zu-ballaststoffen/
[3] https://www.mri.bund.de/fileadmin/MRI/Institute/EV/NVSII_Abschlussbericht_Teil_2.pdf