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With fiber for more energyForget proteins! This new food trend will get you fit
If you regularly use whole grain products when it comes to flour, pasta and bread, you will quickly have reached the minimum amount of fiber.
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If you are on social media, you get the impression: fiber has replaced proteins as the favorite among nutrients. A buzzword that keeps coming up there at the moment is: “Fibermaxxing”. The goal behind this is to incorporate as much fiber as possible into the diet. What's the point? And how does it work? Two experts provide answers to the most important questions.
What is fiber and how much do you need?
“Fiber is carbohydrates that our digestive system cannot convert into energy,” says Daniela Krehl, nutritionist at the Bavarian Consumer Center. These indigestible plant components are therefore practically calorie-free for us humans, but fulfill important functions. They are considered a food source for our “good” intestinal bacteria – and contribute to the diversity of the so-called microbiome in the intestine. “So they promote healthy digestion and prevent cravings,” says Krehl.
The German Nutrition Society (DGE) recommends adults consume at least 30 grams daily. However, studies show: On average, people in Germany consume significantly less.
What is the difference between soluble and insoluble fiber?
First of all: Both forms are important for a healthy diet. “Soluble fiber, such as that found in apples, plums or pears, binds water and swells in the intestine,” says Matthias Riedl, nutritionist and medical director of Medicum Hamburg.
Due to their gel-like structure, soluble fiber supports intestinal health and ensures stable blood sugar levels. Beta-glucan, a soluble fiber that is found in large quantities primarily in oats and barley, is particularly valuable. It has been proven to lower cholesterol levels.
Insoluble fiber, on the other hand, hardly binds any water. “They increase stool volume and stimulate digestion,” says Matthias Riedl. This fiber can be found primarily in whole grain products. Psyllium husks, chia seeds, nuts, lentils and chickpeas even contain both forms of fiber.
What makes fiber so essential for health?
Many people are probably aware of the fact that fiber keeps you full longer and helps with digestion. Recent studies also show that fiber is important for a long and healthy life. “They lower cholesterol levels as well as the risk of type 2 diabetes, tooth decay, gum problems and high blood pressure,” says Matthias Riedl, giving an overview. According to the DGE, a higher fiber intake reduces the risk of dying from cardiovascular diseases and cancer.
Daniela Krehl mentions another finding: “Intestinal bacteria metabolize fiber into short-chain fatty acids, which have been proven to slow down the age-related breakdown of bone substance.”
What happens if I eat too little fiber?
Constipation, binge eating, hemorrhoids: If you eat little fiber, you may be familiar with problems like these. And: He or she does not benefit from the preventive properties that fiber can bring.
Riedl also sees a danger in the current “protein hype” – which, if implemented one-sidedly, can literally make you unhappy. Protein-containing foods such as meat, eggs, dairy products and protein shakes do not contain any fiber. If you eat a lot of it without supplementing with sufficient sources of fiber, the healthy intestinal bacteria risk “starving”. This can in turn have a negative chain reaction, which can sometimes lead to depression. “Today we assume that a healthy intestinal flora is closely linked to our physical and mental well-being,” says Matthias Riedl.
Can you eat too much fiber?
Actually not. But in an untrained digestive system, high amounts can lead to stomach pain, gas, bloating and diarrhea. And if you drink too little, you get constipated. “In the worst case scenario, there is a risk of intestinal obstruction,” says Daniela Krehl. Because: “Fiber is like a sponge that soaks up liquid.”
How can you consume more fiber?
First tip: approach it slowly so that the intestines can get used to more fiber. Second tip: drink an extra large glass of water with every meal to avoid constipation.
“It’s particularly easy to spice up breakfast with fiber,” says Daniela Krehl. Two tablespoons of wheat bran mixed into yogurt already provide ten grams of fiber, i.e. a third of the recommended daily amount. Oatmeal, whole grain bread or flaxseed are also perfect for starting the day – especially in combination with fruit and vegetables.
For warm meals, Matthias Riedl recommends putting legumes such as beans or peas on your plate or bowl as often as possible. Fruits, vegetables and nuts should be preferred as snacks. And when baking, at least some of the white flour can always be replaced with whole wheat or almond flour.
Daniela Krehl's tips for the canteen: “Top the starter salad with chickpeas and pumpkin seeds.” And: “Whole-wheat pasta tastes better than its reputation. Try it out!”
Sources used: jaz/dpa
