In the jumble of nutrients our bodies need, fiber occupies a special place. These inconspicuous heroes play a crucial role for our health and daily well-being. Let's dive into the world of fiber - what they are, why is high-fiber eating important and in what foods do you find them?
What are fibers?
Fiber is a form of carbohydrate that is not digested by the digestive system. They are found in plant foods such as fruits, vegetables, whole grains, nuts and seeds. Thus, unlike other carbohydrates, fiber is not broken down and absorbed into the bloodstream, but it reaches your stomach and small intestine intact and is then partially broken down by gut bacteria in the large intestine. This breakdown releases substances that, among other things, stimulate intestinal movement and are thus essential for your digestion.
We can distinguish 2 types of fiber, soluble fiber and insoluble fiber.
Soluble fibers
Soluble fiber, as the name implies, dissolves in water. These fibers form a gel-like substance in the intestines, providing several benefits.
1. Blood sugar regulation
Soluble fiber slows the absorption of sugar, which can help stabilize blood sugar levels.
2. Cholesterol lowering
They can lower LDL cholesterol levels by binding bile acids and removing them from the body.
3. Saturation
Soluble fiber contributes to feeling satiated longer, which can help with weight management.
Foods rich in soluble fiber are chicory, leeks, Jerusalem artichoke, banana, apple, asparagus, onion and garlic. But oats, nuts, seeds and resistant starch in potatoes, plantain and rice also contain soluble fiber. Resistant starch becomes active only when first cooked or heated and then cooled at least once before eating.
Insoluble fiber
Unlike soluble fiber, insoluble fiber does not dissolve in water. They retain their structure during digestion, and this in turn offers other important benefits.
1. Improves bowel movements
Insoluble fiber adds bulk to stools and speeds passage through the digestive system, preventing constipation.
2. Intestinal Health
They can help prevent diverticulitis and other bowel problems.
3. Improves nutrient absorption
Insoluble fiber contributes to a healthy gut environment, which promotes nutrient absorption. For example, fiber is necessary for optimal absorption of minerals.
Foods rich in insoluble fiber are whole grain products, seeds, nuts, carrots and dark leafy vegetables. But also consider parsnips, pumpkins and various tubers.
So eating high in fiber is important for healthy digestion, and preferably choose a variety of soluble- and insoluble fiber. The recommendation for healthy adults is to get 30 to 40 grams of fiber daily, but some people get less than 10 grams a day. Primal man, where no Western diseases existed, ate 150 grams of fiber a day, from vegetables, stems, bulbs and tubers!
Eating high-fiber foods, which foods do you choose?
Varied diets, packed with the foods listed below, help you get enough fiber.
Fruits and Vegetables
Leafy vegetables, berries, apples and pears are rich in fiber and also contain important nutrients.
Whole Grains
Choose whole grain bread, rice, pasta and quinoa to increase your fiber intake.
Nuts and Seeds
Almonds, chia seeds and flaxseeds are excellent sources of fiber and healthy fats.
Legumes
Beans, lentils and chickpeas are nutritious fiber bombs.
10 foods high in fiber
We list our favorite high-fiber foods for you!
- Chia seed
- Flaxseed
- Plums
- Lentils
- Barley
- Spelt
- Oats
- Figs
- Almonds
- Sprouts
Conclusion
Fiber is the foundation for a healthy and well-functioning body. By consciously choosing high-fiber foods, you lay the foundation for healthy digestion, weight management and general well-being.
Furthermore, remember to drink plenty of water, preferably outside of meals, as fiber works best when combined with adequate hydration. Make fiber an important part of your daily diet and experience the positive impact on your health!