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Introduction

Dietary fiber plays a crucial role in our health and is essential for optimal functioning of the digestive system. But what exactly is dietary fiber, how was it discovered and how can it help our body? In this article you will learn everything you need to know about them, how they work, suitable dosage forms, dosage and much more.

The discovery

The history of dietary fiber begins in the 19th century, when scientists first investigated the difference between digestible and indigestible food components. In the 1970s, Scottish physician Dr. Denis Burkitt discovered that population groups with a high-fibre diet were less likely to suffer from certain diseases such as bowel cancer or cardiovascular disease. This finding laid the foundation for the importance of dietary fiber today.

In what forms can dietary fiber be consumed?

Dietary fiber comes in two main forms: soluble and insoluble. Both have different properties and effects:

  • Soluble dietary fiber: this form binds water and forms a gel that slows digestion. They are found in:
    • Fruit (e.g. apples, berries, citrus fruits)
    • oat flakes
    • Legumes
  • Insoluble dietary fibers: they promote intestinal motility and support regular digestion. Examples:
    • Wholemeal products
    • nuts
    • Vegetables (e.g. carrots, broccoli)

Food supplements such as powders, capsules or tablets are available for people who have difficulty absorbing sufficient amounts through food.

Correct dosage

The recommended daily amount of dietary fiber is

  • Women: 25 grams per day
  • Men: 30-38 grams per day

It is important to increase your intake slowly to avoid side effects such as flatulence or bloating. Adequate fluid intake is essential as they bind water.

Which diseases can dietary fibers cure or alleviate?

They are considered a true miracle cure for many ailments and diseases:

  • Digestive problems: they promote intestinal health, relieve constipation and combat irritable bowel syndrome.
  • Cardiovascular diseases: Soluble dietary fibers lower cholesterol and support heart health.
  • Type 2 diabetes: They regulate blood sugar levels by slowing down the absorption of glucose.
  • Obesity: They provide a long-lasting feeling of satiety and thus help with weight control.
  • Prevention of bowel cancer: Studies show that a diet rich in fiber reduces the risk of bowel cancer.

How dietary fiber works in the body

Dietary fibers have a positive effect on the body in many ways:

  • They promote the diversity of the intestinal flora by serving as food for good intestinal bacteria.
  • Insoluble dietary fibers accelerate the transport of food residues through the intestines and thus have a regulating effect.
  • Soluble dietary fibers bind bile acids, which are then excreted, reducing cholesterol production in the liver.
  • They support detoxification by binding harmful substances in the intestine.

When should dietary fiber be consumed?

The intake makes sense if:

  • The diet is low in fruit, vegetables or wholegrain products.
  • You have digestive problems such as constipation.
  • A change in diet is necessary if you have high cholesterol or prediabetes.
  • A stronger feeling of satiety is desired during a diet.

Who is dietary fiber not suitable for?

Although it is healthy for most people, there are exceptions:

  • People with inflammatory bowel disease (e.g. Crohn’s disease) should only take dietary fiber after consulting their doctor.
  • People with intestinal constrictions or after intestinal surgery must be careful, as too much dietary fiber can aggravate the symptoms.

Which dietary fiber supplements and medicinal plants complement dietary fiber?

The following dietary supplements can be taken to support the positive effects:

  • Probiotics: Promote the intestinal flora and enhance the effects.
  • Psyllium seeds (psyllium): Excellent source of soluble dietary fiber.
  • Linseed: Promote digestion and are rich in omega-3 fatty acids.
  • Ginger and fennel: help with flatulence and promote gastrointestinal health.

Foods rich in fiber

For a high-fiber diet, the following foods should be a regular part of your diet:

  • Whole grain products: Wholemeal bread, pasta and rice
  • Fruit: berries, apples, pears
  • Vegetables: broccoli, carrots, celery
  • Pulses: lentils, beans, chickpeas
  • Nuts and seeds: Almonds, chia seeds, linseed

Possible adverse effects and overdose

As with any nutrient, dietary fiber can also have side effects:

  • Side effects with sensitive intestines: bloating, abdominal pain or diarrhea can occur if the intake is suddenly increased.
  • Overdosing: Too much dietary fiber can lead to nutritional deficiencies as it inhibits the absorption of minerals such as iron or zinc.

To avoid this, the daily intake should be increased slowly.

Dietary fibers in naturopathy

In naturopathy, fiber plays a central role, especially in the treatment of digestive problems. Psyllium husks, linseed and bran are often used as gentle remedies for constipation. In combination with probiotics and a high-fiber diet, they can sustainably improve intestinal health.

Conclusion: Why dietary fiber is important

Dietary fibers are more than just an invisible part of our diet – they are indispensable for healthy digestion, help prevent diseases and support general well-being. If you consciously integrate more of it into your diet and pay attention to a balanced combination of soluble and insoluble sources, you can promote your health in the long term. Always make sure you increase your intake gradually to avoid unpleasant side effects.

Sources and further information:

Your health benefits

The immune system

The risk of death

Foods rich in fiber

Published on: 18. January 2025

Daniel

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