Do you often suffer from constipation, bloating or food cravings? Often, people quickly think of food intolerance. But did you know that a diet low in fiber can also be the cause of such complaints? Fiber plays an important role in our health and well-being.
What are fibers actually?
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 good intestinal bacteria, as we humans cannot digest it due to a lack of enzymes in the digestive tract. The good intestinal bacteria, which are also known as living microorganisms, have, among other things, a positive effect on digestion and the human immune system. The totality of living microorganisms is known as the microbiome or intestinal flora.
Why are fiber important for us?
Fiber offers a number of health benefits. If you consume it regularly, you can benefit from its positive properties in the long term and noticeably. A diet rich in fiber can contribute to improved digestion in the short term and even relieve constipation. Fiber also helps to stabilize blood sugar levels, so you feel full for longer. The resulting regulated calorie intake can therefore help you manage your weight and prevent cravings. In the long term, you will lower your cholesterol level, support the health of your cardiovascular system and promote healthy intestinal flora.
How much fiber do we need in our daily diet?
The German Nutrition Society (DGE) recommends that adults consume at least 30 grams of fiber daily with their food. Only less than a third of people in Germany achieve 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 fiber found?
As you can see, the inclusion of fiber in the diet is essential. But where is fiber found? Foods rich in fiber include grain products such as wholemeal bread, wholemeal pasta or wholemeal rolls, cereal flakes, muesli, brown rice, millet and grains. Basically, fiber can also be found in almost all types of vegetables. With up to 10 grams per 100 grams, artichokes have a relatively high fiber content. Bananas, chicory, potatoes, cabbage, peppers, mushrooms, celery, asparagus and Jerusalem artichokes are also very rich in fiber. Soy, pulses, fruit (both fresh and dried fruit apply here) and nuts also have a high fiber content. With nuts, however, you should note that they have a high fat content and therefore do not consume more than 25 grams of them a day.
In addition, you should stabilize your fiber balance 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 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 your daily diet:
- Inadequate food choices: Many diets are dominated by processed foods, which are often low in fiber. Above all, there is a lack of sufficient fresh fruit and vegetables on the menu.
- Fast and unhealthy eating habits: Quick meals, fast food and convenience foods are often low in fiber. Moreover, preparing high-fiber foods requires a little more time and planning than preparing processed foods. People with hectic lifestyles tend to resort to such convenient but low-fiber options.
- Lack of education: Although more and more studies show the need for adequate fiber consumption, most people are not aware of which foods are rich in fiber and how to include them in their diet. Low awareness of fiber-rich foods may be another reason.
- Digestive problems: People who are prone to digestive problems such as bloating or diarrhea may try to avoid fiber to alleviate the symptoms. What most sufferers do not 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 when you start increasing your fiber intake. You should also make sure to change your diet gradually to avoid the risk of bloating. Regular exercise and the occasional massage of your stomach will ensure that your digestion gets back on track.
