Medical studies indicate that dietary fiber is one of the most important components of a healthy diet, because it plays a role in supporting the health of the digestive system, regulating blood sugar levels, and reducing the risk of heart disease and some types of cancer.
Fiber is a type of carbohydrate that the body cannot digest. While most carbohydrates are digested into sugar molecules called glucose, fiber is not digested into sugar molecules, but rather passes through the body undigested. Fiber helps regulate the body’s use of sugars, which helps control hunger and blood sugar levels.
Children and adults need at least 25 to 35 grams of fiber per day to maintain good health, but most Americans only get about 15 grams per day. The best sources of fiber are whole grains, whole fruits and vegetables, legumes, and nuts.
The German website Apotheken DE, the official portal for pharmacists in Germany, stated that eating fiber regularly achieves a group of important health benefits, especially when included in a balanced diet.
Multiple health benefits
Promoting gut health
Dietary fiber feeds the beneficial bacteria in the intestines, which helps maintain the balance of the intestinal microbiome. It also absorbs water and increases the volume of stool, which facilitates bowel movement and prevents constipation. Research indicates that gut health not only affects digestion, but is also linked to immune functions and general health.
Help with weight control
Eating foods rich in fiber helps you feel full longer, because it slows down the stomach emptying process. This reduces the desire to eat between meals, which may support weight control without the need for strict diets.
Regulating blood sugar levels
Fiber slows the absorption of sugar into the bloodstream, reducing the rapid rise in glucose levels. According to studies published by the World Health Organization, a diet rich in fiber can contribute to reducing the risk of developing type 2 diabetes, especially in people who suffer from insulin resistance.
Support heart health
Soluble fiber binds to bile acids in the intestines and helps eliminate them, which contributes to lowering harmful cholesterol levels in the blood.
The American Heart Association indicates that diets rich in fiber are associated with a lower risk of heart and arterial disease.
Preventing some types of cancer
Epidemiological studies show that eating adequate amounts of fiber may reduce the risk of colorectal cancer, and some research suggests a possible protective effect against breast cancer.
Recommended daily amount
The German Nutrition Society recommends that adults eat at least 30 grams of dietary fiber daily. However, many people do not reach this amount due to reliance on low-fiber processed foods.
The most important sources of fiber
Fiber can be obtained from a wide range of natural foods, including:
- Fruits: such as apples, bananas, berries and avocados.
- Vegetables: such as broccoli, carrots, spinach, and sweet potatoes.
- Whole grains: such as oats, whole wheat bread, and brown rice.
- Legumes: such as lentils, chickpeas, beans, and peas.
- Nuts and seeds: such as almonds, chia seeds, and flax seeds.
Nutrition experts advise gradually increasing fiber consumption while drinking sufficient amounts of water, to avoid digestive system disorders and make the most of its health benefits.