Why soluble fiber is so incredibly important and why our bodies can't function without it, you can read here.
Dietary fiber? That sounds very negative at first. Who needs ballast? We all need it! The name is actually chosen somewhat awkwardly.
This is because soluble fiber was considered superfluous for a very long time.
People did not know how important they are for our digestion. Thus arose the pejorative name that they have retained to this day.
However, it is now known that soluble fiber is enormously important for our entire body.
Table of contents
What soluble fiber is
Basically, a distinction is made between insoluble and soluble dietary fibers. Food contains both types.
Dietary fiber is the term used to describe the indigestible components of our food.
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They affect our digestion, the speed of digestion and how well we can absorb nutrients into the bloodstream.
There are studies that show that a healthy intake of dietary fiber can have a calming effect on irritable bowel syndrome. Soluble fiber in particular is said to play a major role in this.
The solution for irritable bowel syndrome! How to eat right!
Today we turn our attention to soluble fiber.
What tasks have soluble fiber
Soluble substances such as pectin or inulin play a major role in our metabolism.
They help us to excrete cholesterol and thus lower the concentration of cholesterol. And lower blood lipid levels. Thus, at the same time, they ensure that our risk of heart attacks and arteriosclerosis decreases.
Soluble fiber protects our body from gallstones and is responsible for normalizing sugar metabolism.
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How dietary fiber do that?
Soluble substances attract water. They swell and bind any amount of water.
This makes us feel fuller more quickly. That's why a lot of dietary fiber is on the menu, especially during diets.
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Water soluble dietary fiber
- swell in the stomach and small intestine
- make us feel full
- are food for good intestinal bacteria and provide a balanced intestinal flora
- absorb water and harmful substances in the body. They drain the harmful substances from the body before they reach the cells of the intestinal wall.
- ensure that the stomach empties more slowly. In this way, the intestines are always supplied with small portions that they can process better.
Once the dietary fibers have reached the intestines, they continue to swell. This stimulates our intestines, which push the food mush further. This prevents constipation.
That's why you need to eat a lot of insoluble fiber every day!
Soluble dietary fibers are converted into gases and fatty acids in the large intestine by the bacteria of the intestinal flora. Here, they create a slightly acidic environment that makes it difficult for "bad" bacteria to survive.
This is called fermentation.
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How much water-soluble dietary fiber is in foods
Unfortunately, you cannot tell from the label in what quantities foods contain dietary fiber.
But at least you should know that there is no fiber in animal products.
Soluble fiber is found in fruits and vegetables. So when you eat, you take in lots of vitamins and minerals at the same time.
Dietary fiber itself does not provide the body with nutrients. But the foods in which they are contained do.
Dietary fibers are hidden behind terms like "inulin", "beta glucan" etc.. Here you will find a small table to help you keep track of water-soluble dietary fibers.
You should eat about 30 grams of fiber per day. For an adult woman, that's 16 grams of fiber per 1000 calories.
Doesn't sound like much, does it? Nevertheless, 90% of Germans don't make it. Whereby the proportion of women is even higher. In the national consumption study the nourishing habits were observed. 75% of all women eat too little fiber.
On average, adults eat just 20 grams per day. Many are even far below this value.
You'll find plenty of fiber in this delicious Jerusalem artichoke soup!
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It is very important to eat a diet rich in fiber. It keeps the digestion going.
Does everything still sound very complicated to you? No problem, we have put together a small menu for you.
Of course, this is not all you should eat during the day. But it should be part of your diet.
You get 15 grams of fiber a day with this meal plan:
- Breakfast: 1 apple (150 grams) - 3 grams of fiber
- Snack: 1 bell pepper (75 grams) - 2 grams of fiber
- Lunch: cooked carrots and peas (200 grams) - 8.8 grams
- Snack: tomato (120 grams) - 1.6 grams
And you have already consumed more than 15 grams of fiber. That's half of your daily requirement. You can get the rest from salad and vegetable side dishes.
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A great way to eat lots of soluble fiber is pureed vegetable soups. This way, you not only consume fiber, but also the necessary liquid at the same time.
You can easily prepare salads with Flaxseed* or psyllium seeds.
What to watch out for when you eat high in fiber
If you now have a taste for eating more fiber, then you should take your time. Changing your diet overnight is not a good idea.
Your body must first get used to the change and the many fibers. If you ignore this advice, you will be rewarded with bloating and diarrhea.
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It is very important for the utilization of dietary fiber that you drink enough. This is the only way they can swell. You should drink 1.5 to 2 liters of water or unsweetened teas per day.
If you drink too little, you can get severe constipation. The fiber then binds everything they find in liquid. The food mush becomes too solid and it can no longer flow :)
Our conclusion
Soluble fiber is important for our digestion. You can get it from vegetables and fruits. Make sure you eat enough of it. 75% of all women, in fact, do not. The result is poor and sluggish digestion and constipation.
If you want to know more about dietary fiber, you can read about it in the Text "Dietary fiber - basics - preventive potential". by Petra Schulze-Lohmann. It is written in a somewhat complicated way, I have summarized it a little easier here.
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