Dietary fibers – why is intake so important?
That dietary fibers are an important part of a balanced diet, everyone should know by now. What dietary fibers are, however, exactly, why they are so important for our body, how and where we find them and above all in which quantity we should consume them, is mostly not known.
Time to take the topic more exactly into the magnifying glass and examine this nourishing classical author with fresh knowledge.
Important helpers for a healthy diet
To take it in front: Dietary fibers are by no means a ballast, but are recognized today as one of the “best friends” of our intestines and our microbiome. A fact, which was not common among doctors and nutritionists in this form for a long time. In order to understand this, it is therefore also very important to know exactly what dietary fibers are.
What are dietary fibers?
If one speaks of ballast materials then generally fiber and swell-rich contents materials in vegetable food, which are to a large extent indigestible for our body, are meant. Generally these are differentiated again into insoluble and soluble ballast materials, which have above all one in common: The enzymes that occur ensure that they cannot or can only incompletely break down our gastrointestinal tract. As a result, the fibers are not decomposed there and are excreted undigested.
Why this is good!
Understandably one asks oneself now, why these indigestible contents materials are to be good then at all for the body… By the way exactly the reason, why ballast materials were considered in professional circles for a long time as useless… 🙂 Today, the question can be answered relatively simply, but quite complex. To bring it briefly to the point: Dietary fibers can not only get your digestion going, but can also make an important contribution to health prevention.
What effect do dietary fibres have?
can, due to their coarser structure, bind water well and thus swell the intestine. The result is that the stool volume is increased, the intestinal contents can be transported faster for excretion and thus a more active digestion can be stimulated. Soluble dietary fibres, such as those found in fruit, vegetables, nuts, berries or bran, also attract water. Unlike the insoluble substances, these are broken down by bacteria in the large intestine and thus serve as valuable food for the microbiome.
In addition to these effects, however, both groups of dietary fibres have one thing in common: they cause the blood sugar level to rise more slowly after meals, which in turn means that less insulin is released. In addition, the valuable plant fibers can also bind bile acids, which are involved in fat digestion in the intestine. How effective a high-fiber diet can be in the prevention of colon cancer was also shown in a large overview study by the University of Harvard. There it was found that of over 700,000 study participants, the more dietary fiber they ate daily, the fewer people died.
Which dietary fibers are there?
- Insoluble dietary fiber (which swells in the intestine and is then excreted):
cellulose, hemicellulose, lignin
- Soluble fiber (which is broken down by intestinal bacteria)
Oligofructose, inulin, glucomannan, beta glucans, acacia fiber, etc.
“The basis of our being is nutrition.”
Johann Lafer, Austrian star and television chef
Did you know…?
Nowadays, we consume an average of 15 grams of dietary fiber in our daily diet.
A more than alarming value! It should be at least 30 grams and for people in certain life situations such as diabetics even at least 50 grams!
The arguments in favor of a high-fiber life are not only manifold, but conclusive. Especially when you consider that approx. 80% of our immune system depends on an intact and well-functioning intestinal flora and its microorganisms… and these in turn want to be fed with valuable and for delicious prebiotic dietary fibers. So you can support your immune system and your defenses with high-quality fiber.
The question, which then automatically arises, is how do you ensure that an undersupply does not arise in the first place and that you proceed in a targeted and planned manner? Unfortunately, we have good news and not so good news at this point. The good news: Basically a balanced life rich in fiber is not difficult and we have a simple solution for you. The bad news: Unfortunately the whole thing doesn’t work with junk food, ready meals and “empty” food. Very unfortunate, but sad reality in the meantime: Many “healthy” foods such as fruit or vegetables contain less and less nutrients and therefore less fiber due to the modern agricultural and food economy. Important fiber, swelling and mucilage substances are missing more and more. For this reason a 100% dietary fiber coverage through the daily diet has become extremely challenging and very difficult.
What to do? Our tip!
Basically, we advise you to eat a balanced and high-fiber diet with at least 30 g of fiber daily. Plenty of fresh organic vegetables, organic fruit and purified and high-quality water are the cornerstones of this diet. As this is not feasible for most of us – especially considering the quality of the food – you can also upgrade your dietary fiber supply with our high-quality herb and seed mixture ColoSTABIL®. Stir a heaped tablespoonful every day into water, juice or add it to milk, yogurt and muesli. You will not only be well saturated, but also have a valuable source of dietary fiber.