Do you frequently suffer from constipation, bloating, or food cravings? Often, people quickly assume a food intolerance. But did you know that a low-fiber diet can also be the cause of such symptoms? Fiber plays a vital role in our health and well-being.
What exactly is dietary fiber?
Dietary fiber is a component of plant-based foods, which is why it is also called fiber or plant fiber. It serves as food for our beneficial gut bacteria, as it cannot be digested by humans in the digestive tract due to a lack of the necessary enzymes. These beneficial gut bacteria, also known as live microorganisms, have a positive effect on digestion and the human immune system, among other things. The entirety of these living microorganisms is referred to as the microbiome or gut flora.
Why is dietary fiber important for us?
Dietary fiber offers a range of health benefits. Regular intake allows you to experience lasting and noticeable positive effects. For example, a high-fiber diet can improve digestion in the short term and even relieve constipation. Fiber also helps stabilize blood sugar levels, so you feel fuller for longer. The resulting regulated calorie intake can therefore support weight management and prevent cravings. In the long term, it lowers your cholesterol, supports the health of your cardiovascular system, and promotes a healthy gut microbiome.
How much fiber do we need in our daily diet?
The German Nutrition Society (DGE) recommends that adults consume at least 30 grams of dietary fiber daily. Less than a third of people in Germany reach this amount!
For comparison: To get 30 grams of fiber, you should eat at least 150 grams of fruit and vegetables a day. This corresponds to about five portions of fruit and vegetables.
Where are dietary fibers found?
As you can see, incorporating fiber into your diet is essential. But where can you find fiber? Fiber-rich foods include whole-grain products such as whole-wheat bread, whole-wheat pasta or rolls, cereal flakes, muesli, brown rice, millet, and seeds. Fiber is also found in almost all vegetables. Artichokes, for example, have a relatively high fiber content, with up to 10 grams per 100 grams. Bananas, chicory, potatoes, cabbage, bell peppers, mushrooms, celery, asparagus, and Jerusalem artichokes are also very rich in fiber. Soy, legumes, as well as fruit (both fresh and dried) and nuts are also high in fiber. However, keep in mind that nuts are high in fat, so you shouldn't consume more than 25 grams per day.
Additionally, you should stabilize your fiber levels with probiotic supplements. Dailybacs for women or Dailybacs for men offer a unique combination of 11 clinically tested bacterial strains, as well as high-quality dietary fiber as a food source for the microorganisms.
Why is it so difficult for us to consume enough fiber?
There are several reasons why it can be difficult to incorporate enough fiber into the daily diet:
- Inadequate food choices: Many diets are dominated by processed foods, which are often low in fiber. There is a particular lack of sufficient fresh fruit and vegetables in the diet.
- Fast and unhealthy eating habits: Quick meals, fast food, and convenience foods are often low in fiber. Furthermore, preparing fiber-rich foods requires more time and planning than preparing processed foods. People with hectic lifestyles tend to resort to such convenient but low-fiber options.
- Lack of awareness: Although more and more studies demonstrate the need for sufficient fiber intake, most people are unaware of which foods are rich in fiber and how to incorporate them into their diet. A lack of awareness about fiber-rich foods may be another contributing factor.
- Digestive problems: People prone to digestive issues such as bloating or diarrhea may try to avoid fiber to alleviate their symptoms. What most sufferers don't know is that gradually increasing fiber intake and choosing well-tolerated sources can help minimize such problems.
What should I pay attention to if I want to increase my fiber intake?
Since fiber requires a lot of fluid, you should drink 2-3 liters of water when you start increasing your fiber intake. You should also make sure to change your diet gradually to avoid bloating. Regular exercise and the occasional abdominal massage will help get your digestion back on track.
