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In this article, we take a closer look at a often overlooked subcategory of carbohydrates: Fiber. Despite their significance, they are often underestimated in daily nutrition. I will briefly and concisely illuminate the key information and tips for planning your fiber intake.

What is Fiber?

Fiber is a subgroup of carbohydrates that play an essential role in the digestive system and regulate overall health. These essential nutrients can be divided into two main types: soluble and insoluble fiber.

Soluble fiber has the property of dissolving in water and forming a gel-like substance, while insoluble fiber is not soluble in water and tends to swell in the digestive tract.

Recommended Fiber Intake

Previously, the standard recommendation for daily fiber intake was about 25 grams for women and 38 grams for men. However, new findings suggest that an even higher fiber intake is associated with better disease prevention. It might be better to aim for about 50 grams daily. So 30 grams should be the absolute minimum for most adults. An individual potentially optimal fiber intake can also be calculated using a simple formula: One should consume about 15 grams of fiber per 1000 calories consumed. However, the minimum threshold of 30 grams daily should always be observed. For optimal health, both soluble and insoluble fiber should be consumed in adequate amounts.

You can use my special fiber calculator to determine your individual daily requirement precisely: Fiber Intake Calculator 

Functions of Fiber in the Body

Both soluble and insoluble fibers play crucial roles in digestive system health and offer various other distinct health benefits.

Functions of Soluble and Insoluble Fibers:

• Digestive Health: Both soluble and insoluble fibers contribute to maintaining a healthy gut flora by promoting the growth of beneficial bacteria. These microorganisms are crucial for digestion and the absorption of essential nutrients.

• Satiety: A practical point is the role of fibers in satiety. They promote prolonged feelings of fullness by delaying gastric emptying. This can help prevent overeating and thus reduce the risk of obesity.
  
  

Additional Functions of Soluble Fiber:

• Blood Sugar Regulation: By slowing down the digestion and absorption of carbohydrates, soluble fibers help to keep blood sugar levels stable over a longer period. This is particularly important for people with diabetes or those looking to reduce their risk of developing this condition.

• Cholesterol Reduction: Perhaps the most notable benefit of soluble fibers is their ability to lower cholesterol levels. They bind to bile acids in the intestines and promote their excretion from the body. This helps to lower LDL cholesterol levels and reduce the risk of cardiovascular diseases.
  
  

Additional Functions of Insoluble Fiber:

• Digestive Aid: Insoluble fibers increase stool volume and accelerate passage through the digestive system. This promotes regular bowel movements and supports the proper functioning of the entire digestive tract.

• Prevention of Constipation: A common issue, especially with low-fiber diets, is constipation. Insoluble fibers help counteract this by promoting the formation of soft, bulky stools and stimulating bowel movement. This helps reduce the frequency and intensity of constipation issues and promotes overall gut health.

Effects of Fiber Deficiency

Since fiber binds water and makes stools bulkier, promoting intestinal transit, a deficiency can lead to digestive problems and various intestinal issues, such as colorectal cancer. A deficiency could also lead to fluctuations in blood sugar and complicate blood sugar control.

One of the most common diseases worldwide is high LDL cholesterol levels, which in many cases could be well regulated by sufficient fiber intake. Thus, a deficiency also increases the risk of many heart diseases.

Insufficient fiber intake is often accompanied by other health problems such as obesity and the like, further adding to the possible health issues.

Important: A lack of fiber can lead to various health problems, but a sudden increase can also cause problems and lead to bloating or diarrhea. Therefore, it is advisable to gradually and slowly increase fiber intake.

Fiber-Rich Food Sources

After understanding the benefits and knowing how much we should roughly consume, let's look at the sources of dietary fiber. Please note that in the following chart, some items are listed twice, once under soluble and once under insoluble fiber. This is because many foods contain both types of fiber. This list is neither exhaustive nor final, and there are numerous other fiber-rich foods. 

By the way, do you remember being told as children that you should always eat the peel of fruits and vegetables? If so, I can tell you why that actually makes sense. It's mainly because the peel is where a large portion of the fiber is found. Cool, right?

Tips for Increasing Your Fiber Intake

Most people who want to increase their fiber intake make two crucial mistakes. First, they increase their intake too quickly and then experience stomach problems, and second, they don't stick with it for long and completely abandon it, so they end up back where they started. And there's a simple reason for that.

It's important that you mainly consume fiber-rich foods that you enjoy. Because it's pointless to switch from white bread to whole wheat bread if you absolutely detest it every day. Or if you choke down psyllium husk every day just to meet your needs.

Here's how I personally handle it: Even though I'm not a fan of rigid meal plans, I integrate certain foods into my daily diet to cover some aspects without having to think too much. What I have for breakfast daily or as small snacks throughout the day already covers 80% of my protein intake, without even considering the main lunch. This way, I ensure that I meet my macronutrient needs. You can do the same with other nutrient groups where it's often difficult to reach the optimal amount, such as calcium or fiber.

I usually have oatmeal with berries and milk for breakfast. Later in the morning, I have an apple, a banana, and another optional piece of fruit or vegetable, as well as a portion of nuts from a mix of different varieties (keeping an eye on the high calorie content). For lunch, it varies depending on the dish, but 90% of the time, I eat half a kilo of frozen vegetable mix as a side dish and a green salad with various legumes. In the afternoon, I snack on yogurt or skyr with flaxseeds and berries.

So, figure out how much you need, track your meals as accurately as possible, and incorporate them into your daily routine. With a sample day like mine, you've already covered a large part of your fiber intake.

Closing Words

It's actually quite simple to incorporate fiber into your daily diet. It feels like every other person I know has problems with their cholesterol levels. And when it comes to such issues, fiber can really make a difference. Even better: Don't wait until you have problems, but act preventively!