Dietary fiber is much more than just a nutrition trend, because it plays a crucial role in our health. It is a type of carbohydrate from plant sources that is indigestible and plays an important role in digestion and intestinal function. Find out why dietary fiber is essential for a healthy body.
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An introduction to fiber and its importance
Fiber is a nutrient that everyone is talking about because it is said to have numerous health benefits. This important nutrient is a type of carbohydrate found in plant-based foods.
However, the difference to other carbohydrates is that these plant fibers cannot be completely digested by the human body. Instead, they pass through the digestive tract almost unchanged, fulfilling important functions that are essential for a healthy body.
Important facts about dietary fiber
Contrary to what their name might suggest, dietary fibers are not a superfluous component of our food. On the contrary, they are extremely important for our health. For example, they are important for healthy digestion and prevent digestive problems such as constipation. They swell up in the digestive process by binding water and thus add volume to the stool. At the same time, they promote intestinal activity.
Inulin and pectin are among the best-known dietary fibers. While inulin is found in various vegetables, pectin is mainly found in fruits.
The German Nutrition Society (DGE) recommends 30 grams of fiber daily for adults. However, this amount can vary depending on age, gender, and individual needs. For example, the following foods should not be missing from your diet:
- Wholegrain products – wholegrain flour, wholegrain bread, wholegrain pasta, cereal flakes, oats
- Pulses – chickpeas, soybeans, kidney beans
- Vegetables – broccoli, Jerusalem artichokes, artichokes, salsify
- Dried fruit – apricots, prunes
Dietary fiber and Verival
Verival can be a valuable aid when it comes to meeting your daily fiber requirement. Verival offers a wide range of foods that are rich in fiber, including breakfast products such as oats, muesli, porridge and more.
With Verival products as a source of fiber, it is easier to achieve the recommended 30 grams of fiber per day. How much fiber you should consume per day is very individual, but if you start the day with a large amount of fiber, you will definitely have a head start. At the same time, you can benefit from the health advantages of a high-fiber diet.
Your daily fiber requirement
Dietary fiber is essential for our body and plays an important role in a healthy diet. To reap the health benefits, the German Nutrition Society recommends a daily fiber intake of 30 grams for healthy adults.
How much fiber do we need per day?
The recommended amount of fiber is based on scientific findings and takes into account what our body needs to maintain all vital functions without restriction. Fiber is essential for a well-functioning digestion and a healthy gut. It has a positive influence on the gut flora and improves the absorption of nutrients.
A balanced diet rich in fiber-rich foods can significantly contribute to our well-being and support our health. It is therefore important to consciously consider your own fiber needs and to cover them with a varied diet.
Factors that influence fiber needs
Our individual fiber needs can vary from person to person and depend on a number of factors, such as gender, age, health conditions and lifestyle. Pregnant or breastfeeding women or people with special health needs may need a higher intake of fiber.
Effects of fiber on health
Fiber has numerous positive effects on our health. Find out what they are below.
Benefits of a high-fiber diet
A high-fiber diet offers a variety of health benefits. Fiber promotes digestion and intestinal activity, reduces the risk of heart disease and supports weight loss. In addition, fiber contributes to the formation of healthy intestinal flora and can regulate cholesterol and blood sugar levels.
An important characteristic of dietary fiber is that they bind water and thus increase in volume during the digestive process. On the one hand, this leads to a faster onset of satiety, which lasts longer. On the other hand, the stool volume increases and intestinal activity is stimulated. This can prevent constipation and harmful substances such as toxins are transported out of the body more quickly with the bowel movement.
Risks and side effects of a lack of fiber
A lack of fiber can have negative effects on our health. For example, if you don't get enough fiber in your diet, you risk:
- constipation: One of the most common consequences of a lack of fiber is constipation. Fiber is essential for healthy digestion and regular bowel movements. If we do not consume enough fiber, this can lead to slower intestinal movements and encourage the formation of hard stools, which in turn makes excretion more difficult.
- Increased risk of heart disease: A low-fiber diet can increase the risk of heart disease. An important function of dietary fiber is to regulate cholesterol levels. Due to their structure, they can bind the harmful LDL cholesterol and remove it from the body, thus reducing the risk of arteriosclerosis and cardiovascular diseases.
- Disruption of gut flora: Dietary fiber is an important nutrient for our gut bacteria. It serves as a food source for the good bacteria in our gut and thus supports a healthy gut flora. A lack of fiber can disrupt the balance of the gut flora and lead to problems such as bloating, diarrhea and a weakened immune system. A digestive disorder could develop.
In addition, a low-fiber diet can cause us to feel hungry again more quickly and to consume more calories overall than we burn. This inevitably leads to weight gain.
How Verival helps you meet your fiber needs
Many people do not manage to get enough fiber in their daily diet. This increases the risk of various diseases and affects general well-being. Verival can help with its range of high-fiber products.
Verival's high-fiber products
Verival is known for its healthy and delicious breakfast products in organic quality. Below you will find our main sources of fiber:
- Cereal flakes: Cereal flakes are a classic among high-fibre cereal products, especially oat flakes or oat bran, but also spelt flakes, rye flakes or wheat bran. They contain about 10 grams of fibre per 100 grams and can be made into muesli, porridge or baked goods. They form the basis of most high-fiber Verival products.
- Porridge: Porridge is a grain dish made from oats, usually prepared with water or milk and a choice of toppings. It is a good source of fiber and also provides vitamins, minerals and antioxidants. Porridge is a popular breakfast dish, but it can also be eaten for lunch or dinner.
- Muesli: Muesli usually consists of a mixture of different cereal flakes, nuts, seeds and dried fruit. This makes it an excellent source of fiber.
- Granola: Like muesli, granola is made by mixing various ingredients such as cereal flakes, nuts, seeds and dried fruit. The difference is that granola is baked with sugar and fat until it is crisp.
- Seeds and nuts: Seeds and nuts are also high in fiber. Chia seeds and flaxseeds contain soluble fiber which aids digestion. Nuts provide insoluble fiber for healthy bowel function.
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Frequently asked questions
How much fiber should I consume per day?
The German Nutrition Society recommends a daily fiber intake of 30 grams for healthy adults. This amount helps to promote healthy digestion, bowel activity and general well-being. However, requirements may vary individually depending on factors such as age, gender and lifestyle.
How do Verival's products help me meet my daily fiber requirement?
Verival offers a variety of high-fiber products, including cereal flakes, muesli, porridge and granola. With up to 10 grams of fiber per 100 grams, these products are an easy way to get the recommended daily intake of 30 grams. They can be a tasty and convenient addition to a high-fiber diet.
What are the benefits of a high-fiber diet?
A high-fiber diet offers numerous benefits. It aids digestion, helps with weight management, lowers the risk of heart disease, regulates blood sugar levels and contributes to the formation of healthy intestinal flora. Fiber provides a long-lasting feeling of satiety and aids the absorption of nutrients.
What are the risks of a fiber deficiency?
A lack of fiber can lead to constipation, increased risk of heart disease, intestinal flora disorders and irregular bowel movements. In addition, a lack of fiber can increase the feeling of hunger and lead to excessive calorie consumption, which can cause weight gain.
Which products does Verival offer that are high in fiber?
Verival offers a wide range of high-fiber products, including muesli, porridge and granola, as well as a variety of cereals, nuts and seeds. These products are not only delicious, but also an easy way to get your daily fiber intake.
What exactly is fiber?
Dietary fiber is the indigestible part of plant-based foods that plays an important role in digestive health. It passes through the digestive tract largely unchanged and supports intestinal function, nutrient absorption and a healthy gut microbiome.
Can you rebuild your gut flora with fiber?
Fiber feeds the healthy bacteria in your gut, thus promoting a healthy gut flora. While it may not be able to restore damaged gut flora on its own, it is an important part of a balanced diet that helps to support and maintain healthy gut flora.
