Fiber - Tiny Fibers, Big Benefits

First of all, the word “roughage” or “ballast” doesn’t sound like something that could be beneficial. Rather, it sounds like something that only weighs you down and is quite useless. However, this absolutely does not do justice to dietary fiber. Not only is it useful, but it is also very healthy. In this article, you will learn why it is so important for your diet and health and how you can integrate enough fiber into your diet.

What is dietary fiber?

Because their name carries a partly negative connotation, dietary fibers are also often called “roughage” today, based on the English term “fiber.” Dietary fiber refers to components of food that cannot be processed in our bodies. Some fibers often appear as additives, which are used, among other things, to thicken foods. The most common are xanthan, carrageenan, and pectin, which can be found, for example, in gummy bears, oat drinks, or jams. Fibers are particularly suitable as thickeners due to their swelling capacity, which also benefits us in digestion.

The Role of Fiber in Digestion

The swelling capacity of fiber, i.e., its ability to bind larger amounts of water, is an important aspect of its significance for digestion and health. When consumed with food, its volume in the stomach increases. This puts a certain pressure on the stomach wall, which reduces the secretion of the appetite-stimulating hormone ghrelin. Thus, we feel full faster when eating fiber-rich food.
The swelling of fiber also has a positive effect in the intestine. The pressure exerted by the chyme on the intestinal wall stimulates intestinal movement, known as intestinal peristalsis. This ensures that food moves faster through the intestine and is therefore also excreted more quickly.

There are no enzymes in our digestive tract that break down fiber so that it can be absorbed through the intestinal wall. Nevertheless, we can still benefit from it, or more precisely, our gut microbiome can. The bacteria that reside in our digestive tract can make good use of fiber. They ferment these fibers, producing important fatty acids, which in turn serve as an energy source for them. As “food” for beneficial gut bacteria, fiber thus ensures more diversity in the microbiome and promotes a healthy balance of different bacterial strains.^6,7

The German Nutrition Society recommends a daily intake of at least 30g of fiber for adults.⁸ The reality, however, is that no age group in Germany consumes more than 20g of fiber per day.⁹ For 30g of fiber, one would have to eat, for example, 300g of oats, 200g of chickpeas, or 30g of dried figs. Of course, the 30g per day should ideally come from various sources.

 

Health Benefits of Fiber

It is undisputed that fiber is part of a balanced and healthy diet. In various fields, however, the connection between increased fiber intake and some diseases, which pose major problems in our Western society, is also being investigated. Of course, this does not mean that fiber can protect you from these diseases or even cure them. But there are still good reasons to pay more attention to consuming enough fiber.

Fiber-Rich Diet and Cancer Risk

Various studies suggest a connection between increased fiber intake and a reduced risk of colon cancer.^1,2 This could be due to the positive effects on the intestinal flora, the shorter transit time in the intestine, and thus shorter exposure of the intestinal mucosa to various toxins. Of course, it must be assumed that people who eat a fiber-rich and healthy diet also pay more attention to their health in general. Fiber-rich foods often displace other, less healthy foods from the diet. Someone who, for example, eats a lot of vegetables and whole grains will probably eat correspondingly less white flour and red meat. Nevertheless, researchers in the corresponding studies have concluded that fiber has a positive effect on cancer prevention.

Fiber to Support Weight Loss and Diabetes

A significant weight loss was observed in several studies with inulin, glucomannan, and psyllium husk supplementation. The subjects who received a breakfast with these additives were more satiated afterward and did not get hungry again as quickly as the control group without the fiber. The energy, or calorie, content was not greater in the fiber group.^10,4 Obesity and the associated secondary diseases such as diabetes, cardiovascular diseases, and heart attacks are among the most common causes of death in industrialized countries. Fiber-rich food causes blood sugar levels to rise slowly after eating. This is a huge advantage over simple carbohydrates or sugar, which lead to a rapid increase in blood sugar levels. This was the reason for some researchers to examine the connection between fiber intake and diabetes more closely. It turns out that the fasting glucose value was lower with higher fiber intake, and cholesterol levels also significantly improved with a more fiber-rich diet.³

An overview of various study results also shows a connection between fiber and better blood values. For people with type 2 diabetes, which develops over time due to insulin resistance, an increase in fiber intake is recommended as a possible support¹¹. Insulin resistance means that the cells responsible for producing insulin no longer adequately fulfill this task. Due to years of a sugar-rich, fat-rich, and fiber-poor diet, they are, so to speak, exhausted. If such insulin resistance is recognized early and habits such as diet and exercise are adjusted, worse can be prevented, and regular insulin injections will not be necessary.

The “Western Diet” and its Consequences

In our Western society, a diet rich in calories and sugar, containing many additives, and largely consisting of highly processed foods is prevalent. Therefore, the term "Western diet" has become common in medical and nutritional circles. As humans began to practice agriculture, food became more readily available. With the industrial revolution, calorie intake soon exceeded actual energy needs. Over the centuries, increased stress, smoking, pollution, prolonged sitting, and lack of exercise were added. These changes occurred relatively quickly from an anthropological perspective, so our bodies and gene pool have not yet had time to adapt to the altered circumstances. In combination with our significantly longer life expectancy, these circumstances have led to so-called societal ailments or lifestyle diseases.⁶ These include diabetes, high blood pressure, obesity, and various types of cancer, but also psychological illnesses such as depression, anxiety, and eating disorders. Although a diet rich in processed foods and sugar is widespread, it is not the best choice for your body.

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These are the five foods with the most fiber

It's worth taking a closer look at your own eating habits. Do you often continue eating even when you're already full? Do you often grab a snack from the kitchen during the day? How much fiber from different sources do you get on average? We've picked out the five foods with the highest fiber content for you. If you try to always integrate at least one of the following five groups into your meals, you're on the right track.

1. Psyllium husks & Co.

They are the absolute leaders when it comes to fiber content. Since they are tasteless, they are excellent as a topping for muesli or yogurt bowls. Wheat bran, chia, or flax seeds are similarly high in fiber. However, these have the disadvantage that they are not gluten-free (wheat bran) or not tasteless.

2. Legumes

Beans, lentils, and peas are also rich in fiber. Since they are also rich in protein and many other important nutrients, they should be a staple in your diet. Just as hummus is made from chickpeas, any legume can be processed into a delicious dip. This keeps things varied and flavorful. The only important thing here is that you soak them for several hours or overnight before processing them. This sometimes requires a bit of planning.

3. Grains

All types of grain contain fiber, but this, like other vitamins, is found in the outer layers of the grain. Therefore, whole grain products are always richer in fiber compared to processed grain products made from white flour. Pseudograins such as buckwheat, millet, or quinoa are also rich in fiber and represent a good alternative to side dishes such as rice or potatoes. In addition, they are all gluten-free and therefore particularly gentle on your gut.

4. Nuts

In addition to valuable fatty acids and vitamins, nuts also contain important fiber. Pumpkin seeds, almonds, and sunflower seeds can also be wonderfully integrated into many dishes. Whether roasted as a salad or soup topping or pureed as the base of a creamy dip - nuts are truly versatile. With nuts and dates, you can also easily conjure up energy balls and thus have a healthy snack when you crave something sweet.

5. Dried Fruits

Since the moisture has been removed from them, dried fruits have a very high fiber content. That's why, for example, prunes are considered a home remedy for constipation. Therefore, they should not be eaten in excess. However, you can ideally add raisins, apricots, or figs to your muesli as a sweet kick or chop them up. Dates are also great in pureed form as a sugar substitute in most baking recipes. Why not give it a try!

Eating Should Not Be a Stress Factor

It is important with all the tips and recommendations on nutrition and health that you do not get stressed or even lose the joy of eating. Nobody manages to always eat perfectly balanced and not treat themselves to small indulgences. Food is also important for the mind, and if you sometimes need that one recipe from your childhood, even if it violates all the rules of healthy eating, that's perfectly fine. But if you keep a few suggestions in mind, you might reach for a fiber-richer alternative the next time you go to the supermarket or perhaps try that recipe with that one vegetable you've always found so suspicious.

 

Sources

1. Gianfredi V, Nucci D, Salvatori T, Dallagiacoma G, Fatigoni C, Moretti M, Realdon S. Rectal Cancer: 20% Risk Reduction Thanks to Dietary Fibre Intake. Systematic Review and Meta-Analysis. Nutrients. 2019 Jul 12;11(7):1579. doi: 10.3390/nu11071579. PMID: 31336939; PMCID: PMC6683071. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6683071/
2. Park SY, Wilkens LR, Kolonel LN, Henderson BE, Le Marchand L. Inverse associations of dietary fiber and menopausal hormone therapy with colorectal cancer risk in the Multiethnic Cohort Study. Int J Cancer. 2016 Sep 15;139(6):1241-50. doi: 10.1002/ijc.30172. Epub 2016 May 14. PMID: 27137137; PMCID: PMC5503506. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5503506/
3. Reynolds AN, Akerman AP, Mann J. Dietary fibre and whole grains in diabetes management: Systematic review and meta-analyses. PLoS Med. 2020 Mar 6;17(3):e1003053. doi: 10.1371/journal.pmed.1003053. PMID: 32142510; PMCID: PMC7059907. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7059907/
4. Pokushalov E, Ponomarenko A, Garcia C, Pak I, Shrainer E, Seryakova M, Johnson M, Miller R. The Impact of Glucomannan, Inulin, and Psyllium Supplementation (SolowaysTM) on Weight Loss in Adults with FTO, LEP, LEPR, and MC4R Polymorphisms: A Randomized, Double-Blind, Placebo-Controlled Trial. Nutrients. 2024 Feb 17;16(4):557. doi: 10.3390/nu16040557. PMID: 38398881; PMCID: PMC10892568. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10892568/
5. Farvid MS, Cho E, Eliassen AH, Chen WY, Willett WC. Lifetime grain consumption and breast cancer risk. Breast Cancer Res Treat. 2016 Sep;159(2):335-45. doi: 10.1007/s10549-016-3910-0. Epub 2016 Aug 10. PMID: 27510186; PMCID: PMC5014619. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5014619/
6. Malesza IJ, Malesza M, Walkowiak J, Mussin N, Walkowiak D, Aringazina R, Bartkowiak-Wieczorek J, Mądry E. High-Fat, Western-Style Diet, Systemic Inflammation, and Gut Microbiota: A Narrative Review. Cells. 2021 Nov 14;10(11):3164. doi: 10.3390/cells10113164. PMID: 34831387; PMCID: PMC8619527. https://pubmed.ncbi.nlm.nih.gov/34831387/
7. Fu J, Zheng Y, Gao Y, Xu W. Dietary Fiber Intake and Gut Microbiota in Human Health. Microorganisms. 2022 Dec 18;10(12):2507. doi: 10.3390/microorganisms10122507. PMID: 36557760; PMCID: PMC9787832. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9787832/
8. Deutsche Gesellschaft für Ernährung, Richtwert für die Ballaststoffzufuhr. Stand: 2021. https://www.dge.de/wissenschaft/referenzwerte/ballaststoffe/
9. Krems, Caroline et.al. Nationale Verzehrsstudie II Lebensmittelverzehr und Nährstoffzufuhr auf Basis von 24h-Recalls. Max Rubner-Institut Bundesforschungsinstitut für Ernährung und Lebensmittel Institut für Ernährungsverhalten. https://www.mri.bund.de/fileadmin/MRI/Institute/EV/Lebensmittelverzehr_N%C3%A4hrstoffzufuhr_24h-recalls-neu.pdf
10. Jenko Pražnikar Z, Mohorko N, Gmajner D, Kenig S, Petelin A. Effects of Four Different Dietary Fibre Supplements on Weight Loss and Lipid and Glucose Serum Profiles during Energy Restriction in Patients with Traits of Metabolic Syndrome: A Comparative, Randomized, Placebo-Controlled Study. Foods. 2023 May 24;12(11):2122. doi: 10.3390/foods12112122. PMID: 37297364; PMCID: PMC10253086. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10253086/
11. Elena Jovanovski, Rana Khayyat, Andreea Zurbau, Allison Komishon, Nourah Mazhar, John L. Sievenpiper, Sonia Blanco Mejia, Hoang Vi Thanh Ho, Dandan Li, Alexandra L. Jenkins, Lea Duvnjak, Vladimir Vuksan; Should Viscous Fiber Supplements Be Considered in Diabetes Control? Results From a Systematic Review and Meta-analysis of Randomized Controlled Trials. Diabetes Care 1 May 2019; 42 (5): 755–766. https://doi.org/10.2337/dc18-1126