Dietary fibre: health benefits and tips for a fibre-rich diet

Dietary fibre - the underrated heroes of your health and true multitaskers. In this blog you will learn why dietary fibre is indispensable, which foods are particularly rich in it and how you can easily integrate it into your everyday life - including meal plans.

What are dietary fibres?

Dietary fibres are plant compounds that our bodies can't digest. They pass through the small intestine mostly unchanged and reach the large intestine, where they play a crucial role in digestion. Some types of fibre are also broken down by gut bacteria into beneficial substances that support our overall health.

Far from being just "bulk", fibres are a vital support for your overall health. They not only boost your digestion but also strengthen your immune system and heart health, stabilise your blood sugar levels, and prolong your feeling of fullness (1).

Different types of dietary fibres and their effects

Dietary fibre can be roughly divided into two categories, each of which has a different effect on the body due to its chemical structure: Soluble fibre binds water and forms a gel-like substance in the intestine. It can be fermented (broken down and converted) by gut bacteria. Insoluble fibre binds hardly any water and can hardly or not at all be broken down by gut bacteria - it is therefore excreted largely unchanged in the stool, but still has important health benefits (2).

However, this classification should only serve as a rough guide, since many food sources contain both soluble and insoluble fibres in varying proportions and their effects on the body can differ based on the specific type and quantity present (3).

The most important tip upfront: To benefit from the many advantages of different types of fibre, simply try to regularly incorporate different fiber-rich food categories into your diet: vegetables, fruits, whole grains, legumes, seeds and nuts.

For a high-fiber diet: Eat fruits, vegetables, whole grains, lentils, beans, chickpeas, seeds and nuts daily.

What effect does dietary fibre have on the body?

Dietary fibres affect many different processes in the body, especially digestion. These include:

• Bowel movement and stool volume: Fibre increases stool volume, optimises stool consistency, and promotes quicker, more comfortable bowel movements. As a result, they can help with constipation or hard stools (1,2).

• Feeling of satiety: Dietary fibres take up a lot of space in the stomach and intestines. This makes us feel full faster and for longer. In addition, certain (prebiotic) dietary fibers are converted by gut bacteria into short-chain fatty acids, which, among other things, influence our feeling of satiety (2,4).

• Blood sugar regulation: Fibre helps lower the glycemic index (GI) of foods. The GI indicates how much a food raises blood sugar levels. Fibre – especially soluble fibre – slows down the absorption of sugar from food into the bloodstream, causing blood sugar levels to rise and fall more evenly. A fibre-rich diet thus plays an important role in diabetes. Clinical studies show that fibre can improve insulin resistance in affected individuals and reduce the risk of type 2 diabetes (2,4).

• Cholesterol reduction: Particularly soluble fibre can help lower cholesterol levels. It binds bile acids in the intestine, which are necessary for fat digestion. As a result, the body must use more cholesterol to produce new bile acids, thereby reducing total cholesterol levels and "bad" LDL cholesterol. A fibre-rich diet can thus lower the risk of cardiovascular diseases (2).

• Micronutrient supply: Soluble, prebiotic fibres can enhance the absorption of certain minerals such as iron, calcium, and zinc, as well as the synthesis of vitamin K through the metabolism of gut bacteria. However, other types of fibre, especially insoluble fibre, can interfere with the absorption of these minerals, as they shorten the time food spends in the gut and form complexes with the minerals, making them less absorbable (2). Generally you don't have to worry about this - however, if you suffer from iron deficiency, for example, and therefore take dietary supplements, it is recommended to keep a time gap between consuming fibre-rich whole grain products and the supplements.

A diet rich in fibre has been proven to improve long-term health and well-being in many ways.

The influence of dietary fibre on the intestinal flora

Your gut is home to trillions of microorganisms, most of which are bacteria - the so-called gut gut-microbiome or gut flora. This community not only influences your digestion, but also your immune system, your mood and even your energy level.

Promoting the health of your microbiome can improve your well-being in many ways and prevent numerous diseases. By providing your gut bacteria with the right food, they can ideally carry out their important work in supporting your body. Curtain up for prebiotic fibre - your gut bacteria's favorite food!

What are prebiotic fibres?

Basically, all types of dietary fibre indirectly promote a healthy microbiome through their positive influence on gut function. However, there are certain types of fibre that have a particularly positive effect on the intestinal flora: the so-called prebiotic fiber. Prebiotics are fermented in the gut by bacteria, meaning they are broken down and converted into beneficial substances, such as short-chain fatty acids.

Regular consumption of prebiotics helps diversify your microbiome, promoting the growth and more efficient function of beneficial bacteria like bifidobacteria and lactobacilli. Additionally, some of these fibres, such as β-glucans, directly interact with immune cells in the gut, stimulating your immune system (2,3).

Prebiotic fibres include (5):

• ß-glucans (in oats and barley, but also mushrooms and algae)
• Inulin (in chicory root, Jerusalem artichoke, garlic, onion, leek, asparagus)
• Oligofructose (in bananas, wheat, artichokes)
• guar gum (from the seeds of the guar plant)
• Acacia fibre (also called gum arabic)
• Resistant starch (in unripe, green bananas, legumes, cooked and cooled starch products such as rice and potatoes)

Partially hydrolysed guar gum has shown in studies to have a soothing effect on digestive issues, improve bowel regularity, and reduce inflammation and damage to the intestinal lining. Acacia fibre, among other things, has a positive effect on blood sugar levels and fat metabolism (2,3). These two are components of the prebiotic fibre complex myBioma Balance. If you would like to know more about these ingredients and their effects, this article might be of interest to you: The effective ing redients of the prebiotic myBioma Balance .

Short-chain fatty acids: The wonderful end result of fibre utilization in the gut

The short-chain fatty acids (SCFA) already mentioned are a particularly important metabolic product that gut bacteria produce from dietary fibre. These include butyrate, acetate and propionate. These fatty acids have a protective effect on the intestinal mucosa, inhibit inflammatory processes, support the immune system, influence sugar and fat metabolism and, by stimulating hormones, also the feeling of satiety (4,2). In addition, short-chain fatty acids lower the pH value in the large intestine, which improves the absorption of minerals such as calcium, iron and magnesium. They also promote intestinal health by inhibiting the growth of pathogenic bacteria (6).

Short-chain fatty acids are therefore powerful allies and an invaluable plus for your health. With a diet low in fibre, the diversity of intestinal bacteria decreases, and in particular the number of bacteria that produce valuable short-chain fatty acids (4).

Dietary fibre and its importance for disease prevention

So now you know that fibre is extremely important for your health in many ways. Let's now take a closer look at the specific diseases it can help protect against. Various studies have shown its preventive effectiveness in (6,7):

• Cardiovascular diseases (coronary heart disease, stroke)
• Type 2 diabetes
• Overweight, obesity and metabolic syndrome
• High blood pressure
• Colon and breast cancer

In addition, certain fibres promote the following by supporting a healthy microbiome (2):

• The immune system
• Psychological and mental health
• The relief of irritable bowel symptoms
• Faster recovery from infectious and antibiotic-associated diarrhea

Dietary fibre and colon cancer

Increased fibre intake is associated with up to a 35% reduced risk of colon cancer. Insoluble fibre increases the volume of stool, promotes intestinal movement and thus reduces the contact of toxins with the intestinal mucosa. Soluble fibre and resistant starch promote the growth of good bacteria and the formation of the short-chain fatty acid butyrate. This can potentially counteract colon cancer by slowing down the growth or division of malignant cells, reducing inflammatory processes and promoting DNA repair (2).

Dietary fibre and obesity

Fibre keeps you full for longer and reduces the speed at which glucose enters the blood. A high-fiber diet can therefore help prevent cravings. Soluble fibre can also reduce the absorption of fats from food. At the same time, fibre supports a healthy intestinal flora, which also plays an important role in metabolism and weight control. Various studies show that a high-fiber diet plays an important role in maintaining a healthy body weight and can help with weight loss (2).

Recommended daily intake of fibre

The German Nutrition Society (DGE) recommends at least 30 g of fibre per day for adults, or a fibre density of at least 14.6 g / 1000 kcal per day. There is no specific guideline for children and adolescents, but the same fibre density recommendation can be used here.

But don't worry - it's not necessary to track the exact fibre content of your diet. If you follow simple rules of thumb for a healthy, balanced diet, you'll automatically ensure you get enough fibre every day (1):

• At least three portions (3 hands full) of vegetables, including legumes
• 1-2 servings of fruit (1 serving is e.g. 1 apple)
• A portion of nuts or oilseeds (about a small handful)
• Whole grain products or potatoes as satiating sources of carbohydrates.

If you want to know more about the benefits of a plant-based diet, this blog article might be interesting for you: Plant-based diet increases beneficial intestinal bacteria

Practical tips for a high-fiber diet

30g of fibre per day – wondering what this looks like and how to meet the recommendation? Here are a few examples to make it easier for you to reach this goal (8):

Of course, this is not a complete meal plan, but rather simple inspirations to help you get enough fibre each day. If you opt for tasty fruits (with skin), vegetable sticks with hummus, or whole grain crispbread as a snack, you'll easily add even more fibre to your diet.

Important: Make sure you drink enough water, as fiber needs moisture to expand in the intestines and support healthy digestion.

Tip: Incorporate grated vegetables (such as courgettes, carrots, pumpkin or beetroot) into cakes to boost their fibre content, while making them deliciously moist in taste and texture. We have two tasty examples on our blog: Beetroot Muffins & Carrot Cake

Fibre content of various foods

To give you an overview of how different the average fibre content is in different foods, we have a table with a few examples for you here (8,9).

Seeds and nuts are also very rich in fibre, but we rarely eat as much of them as we do with fruit and vegetables, for instance. The frontrunners are chia seeds (40.9 g fibre / 100 g), linseed (26 g / 100 g) and psyllium husks (80 g fibre / 100 g) - which are ideal for adding to breakfast porridge. Try our Power Skin Porridge, for example.

What happens if you don’t consume enough fibre?

If you consume a low amount of fibre, you will not experience classic deficiency symptoms, as seen with iron or vitamin deficiencies. However, the numerous preventive benefits are not achieved and the risk of constipation and other various diseases mentioned above increases (1).

Incidentally, according to the National Consumption Study II from 2008, the average fibre intake in Germany is 18 g per day for women and 19 g per day for men – well below the guideline value of at least 30 g per day (10).

Gradual adaptation and possible side effects of dietary fibre

If the body is not used to fibre, a sudden high intake can lead to problems in the gastrointestinal tract, such as flatulence. Don't let this unsettle you, but take it slowly: A gradual increase in fibre intake gives your digestive tract the opportunity to get used to the new food components. It is also important to ensure that you drink enough fluids, as many fibers (for example from whole grains) bind water. Another tip is to eat finely ground whole grain products instead of whole kernels (for the beginning), as these are easier to digest (1).

By the way, the prebiotic fibre complex myBioma Balance is characterized by its particularly good tolerance - even for people with irritable bowel syndrome. This naturally fruity-tasting powder offers an excellent way to easily increase your fibre intake. Simply stir one tablespoon into a glass of water daily and enjoy your new morning routine, sip by sip. One serving already covers 25% of your daily fibre needs. 

Frequently asked questions and answers about dietary fibre (FAQs)

Which foods contain a lot of fibre?

A mix of whole grain products, fruits, vegetables, legumes, nuts and seeds provides you with sufficient fiber.

Which type of fibre is best for the gut?

While all fibre can support your digestion and health, prebiotic fibre specifically promotes your beneficial gut bacteria. These include soluble fibre (such as inulin and beta-glucans, in onions, bananas, artichokes, oats, ...) and resistant starch (in cooked and cooled starchy products such as rice and potatoes).

Is yogurt rich in fibre?

Yogurt is usually not high in fibre because it is made from milk, which does not contain significant fiber. Plant-based alternatives such as soy yogurt or oat yogurt contain slightly more fiber.

What are high fibre foods?

High fibre foods generally describe foods with a high fibre content. The following guidelines applies in countries of the EU when declaring foods: If a product is labeled "fibre source," it must contain at least 3 g of fibre per 100 g, or 1.5 g per 100 kcal. If it is labeled "high fibre content," the product must contain at least 6 g of fibre per 100 g, or 3 g per 100 kcal (9).

Carina Gurtner BSc, BA

Nutritionist

As a nutritionist and media & communication scientist, Carina uses her expertise to communicate complex health topics in an understandable way. Her aim is to inspire others to lead a conscious, healthy and sustainable lifestyle.

More from this author