Contrary to earlier beliefs, dietary fiber is not "ballast" but small miracle helpers for the human body. They are credited with a preventive effect against constipation and gallstones, among many other positive properties – yet we consume on average too little of them.
The German Nutrition Society (DGE) recommends consuming at least 30 grams of dietary fiber per day. This corresponds to about 3 slices of whole grain bread or 100 grams of legumes. On average, however, we only reach 15-25 grams – about 10 grams too little. Gastrointestinal and/or metabolic diseases are just two of the consequences that can be associated with a deficiency.
Basically, insoluble and soluble fibers are distinguished.
Insoluble and soluble fibers – what do they have in common?
Dietary fibers are plant components of food that cannot be digested by the body. They do not occur in animal foods. Although they cannot be used by the body for energy production, they have many other positive effects on our body.
Fibers swell, cause faster stomach filling, and thus support the timely onset of the feeling of fullness. At the same time, the stomach empties more slowly, which in turn supports the intestines, as they can work in smaller portions.
They are the inconspicuous heroes that promote the growth of healthy gut bacteria and also slow down the rise in blood sugar after meals. Because sugar is released more slowly from a meal with fiber, the sugar molecules do not enter the blood quite as quickly, and the blood sugar level does not rise too steeply after the meal.
Fibers bind unwanted substances as well as bile acids – thereby lowering cholesterol levels. How exactly does this work? Fibers bind bile acids in the stool, which are then excreted. A fiber-rich diet thus contributes to a reduced risk of gallstones.
But they have even more superpowers: gastrointestinal diseases, metabolic diseases, and cardiovascular diseases are prevented. They also reduce the risk of obesity, type II diabetes mellitus, and colon cancer. Great, isn’t it?
Now to the specifics of the two:
Soluble fibers
SOLUBLE FIBERS bind a lot of water and form a thick liquid, a kind of gel, that transports "bad" cholesterol and excess blood sugar out of the body. They serve as food for gut bacteria and ensure a healthy gut flora.
A study from the Netherlands shows that water-soluble fibers seem to have a positive effect on patients with irritable bowel syndrome – many fibers in the diet can alleviate symptoms. The subjects were regularly given psyllium seeds, and after 12 weeks the symptoms had already drastically decreased.
Additionally, soluble fibers swell in the stomach and provide a better and longer-lasting feeling of fullness – perfect for a slim figure. You mainly find them in fruits, vegetables, and legumes.
Soluble fibers also play an important role in metabolism. They can help lower blood lipid levels.
vabon apex contains 7 g of soluble fibers, by the way, which support you and your body and compensate for any deficiency.
Small note: At first, consuming soluble fibers can cause bloating because your body and intestines are not used to them, but – don’t worry – this passes with time. Also, a study conducted with our fibers shows that they are particularly well tolerated compared to other fibers.
Insoluble fibers
INSOLUBLE FIBERS, as the name suggests, do not dissolve, bind little water, and are hardly broken down by gut bacteria. Instead, they promote digestion because they stimulate intestinal activity and help us excrete waste products faster and relieve constipation. These are mainly found in leafy vegetables, legumes, and cereal products.
Where can you find dietary fiber?
Low fiber content is found in:
white bread, rolls, toast bread, croissants, cornflakes, cakes, tarts, cookies, pasta, white rice, pudding, ice cream, and creamy desserts.
High fiber content is found in:
whole grain bread, graham bread, flaxseed bread, oatmeal, whole grain pasta, millet, natural rice, fruit – and of course vabon apex!
Extra tip: Drink plenty of fluids!
For fibers to fully unfold their effect, sufficient fluid intake is necessary. At least 1.5 to 2 liters of water or other unsweetened drinks should be consumed daily.
Sources
German Institute of Nutritional Research: Fatty acids in the blood provide information about the amount of fiber intake (http://www.dife.de/presse/pressemitteilungen/?id=1388) Status: 23.08.2018
Gut microbiota: Special diet against type 1 diabetes (https://www.pharmazeutische-zeitung.de/index.php?id=69146) Status: 23.08.2018
More fiber please!: Fiber intake can be easily increased in everyday life (https://www.dge.de/presse/pm/mehr-ballaststoffe-bitte/) Status: 23.08.2018
Evidence-based guideline: Carbohydrate intake and prevention of selected nutrition-related diseases (https://www.dge.de/wissenschaft/leitlinien/leitlinie-kohlenhydrate/) Status: 23.08.2018
Salmeron et al., JAMA 277:472 (1997); Diabetes Care 20: 547 (1997); Mayer et al. Am J Clin Nutr 71: 921 (2000)
Brown et al. Am J Clin Nutr 1999;69:30-42
Aune et al., BMJ 2011 Nov 10;343:d6617
Canfora et al., Nat. Rev. Endocrinol. doi:10.1038/nrendo.2015.128
Whole Grains and Fiber (http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/HealthyDietGoals/Whole-Grains-and-Fiber_UCM_303249_Article.jsp#.W36eXOgzaUl) Status: 23.08.2018
Eat and drink wholesome according to the 10 rules of the DGE (https://www.dge.de/ernaehrungspraxis/vollwertige-ernaehrung/10-regeln-der-dge/) Status: 23.08.2018
Bijkerk CJ et al. Soluble or insoluble fibre in irritable bowel syndrome in primary care? Randomised placebo controlled trial. BMJ 2009; 339:b3154 doi:10.1136/bmj.b3154
