These plants your gut needs

What are dietary fibres?

Dietary fibres are indigestible components of plant-based foods and are classified as carbohydrates. Unlike sugar or starch, they cannot be broken down in the human digestive tract nor absorbed by the body, so they provide no energy and were once dismissed as "useless ballast."

Today we know that fibres play a central role in health. They support digestion, stimulate intestinal activity and contribute to a feeling of satiety. They are also an important food source for the beneficial bacteria in our gut, which are crucial for maintaining a healthy gut flora.

What benefits do fibres have for digestion?

Fibres have numerous positive effects on digestion and significantly contribute to the health of the gastrointestinal tract. They serve as food for the "good" bacteria of the gut flora and thus promote a healthy intestinal environment. A fibre-rich diet also supports regular bowel movements, since insoluble fibres in particular stimulate intestinal activity and can help prevent constipation. By swelling in the intestine, fibres increase stool volume, which eases transit through the gut and promotes regular elimination.

Besides their effect on gut health, fibres are important for weight management because they promote long-lasting fullness. By binding water and swelling, they increase the volume of food and ensure it is broken down more slowly. This leads to prolonged satiety and can help prevent cravings. In addition, fibre-rich foods slow the absorption of carbohydrates and help stabilise blood sugar levels, which is particularly helpful in preventing type 2 diabetes.

Furthermore, fibres positively affect the metabolism, as they contribute to the regulation of blood lipid levels. Soluble fibres bind bile acids, which are then excreted to a greater extent. This stimulates the production of new bile acids, a process that consumes cholesterol and thus lowers cholesterol levels. Overall, fibres can therefore not only promote digestion but also reduce the risk of a number of diseases such as haemorrhoids, cardiovascular disease and high blood pressure.

What effect do soluble fibres have in the gut?

Soluble fibres play an important role in the gut because, in contact with water, they form a gel-like substance. This gel structure slows down intestinal transit, which not only prolongs the feeling of fullness but also optimises the absorption of nutrients from food.

Moreover, soluble fibres promote the health of the gut flora because they serve as "food" for beneficial bacteria. These bacteria break down the fibres into short-chain fatty acids, which provide energy to intestinal cells and can also have anti-inflammatory effects.

Another positive effect is that the breakdown of soluble fibres increases stool volume and improves stool consistency. This facilitates bowel passage and prevents problems such as constipation. By gently supporting intestinal movement, soluble fibres contribute to regular and smooth gut activity without overly irritating the intestinal wall. Soluble fibres such as pectin and inulin, found in many fruits and vegetables, also help regulate blood sugar and can stabilise overall metabolism.

What effect do insoluble fibres have in the gut?

Insoluble fibressupport digestion by stimulating intestinal activity and promoting bowel movement. They absorb little fluid and retain their firm structure in the intestine, which significantly increases stool volume. This increase in volume stimulates the intestinal walls more strongly, making bowel movements more intense and regular. This leads to faster and easier elimination of food residues.

Insoluble fibres are mainly found in wholegrain foods, legumes and certain vegetables. They are particularly helpful in preventing digestive complaints such as constipation, as they make the intestinal contents smoother. They also support overall gut health by shortening the transit time of food and thereby contributing to efficient bowel emptying. Since these fibres are hardly broken down by bacteria, they remain almost unchanged until excretion and thus provide a natural and effective regulation of the digestive tract.

How much fibre does the body need?

The human body's fibre requirement is often underestimated. In general, adults are recommended to consume at least 30 grams of fibre per day, with 40 grams being optimal.

To meet this requirement, a varied diet with fibre-rich foods such as fruit, vegetables and wholegrain products is important. Foods considered high in fibre should ideally contain at least six grams of fibre per 100 grams.

In addition, adequate fluid intake is necessary so that fibres can swell properly in the intestine and exert their positive effects. This combination of a fibre-rich diet and sufficient hydration supports gastrointestinal activity and promotes a healthy gut flora.

Which foods are high in fibre?

Fibre-rich foods are indispensable for a healthy diet. Top sources include psyllium, chia seeds, flaxseed and wheat bran, all of which have very high fibre contents. By portion size, legumes such as beans and lentils are particularly high in fibre. Bell peppers, corn, wholegrain bread and pumpernickel also provide notable amounts. Fresh berries, dried fruits and nuts are also good sources of fibre.

Animal products, by contrast, contain hardly any fibre and are therefore not suitable for a fibre-rich diet. Most fibres come from plant foods, especially cereals, fruits, vegetables and legumes. Although fibres are largely indigestible, they make an important contribution to health and can reduce the risk of various diseases.

How to increase your fibre intake healthily: practical tips

• Prefer wholegrain bread, wholegrain pasta or wholegrain rice over white flour products. For example, wholegrain bread contains more than twice as much fibre as conventional sliced bread. Wholegrain products contain more fibre because they include the husk and germ of the grain.
• In addition to cereals, aim for three portions daily of fibre-rich vegetables such as artichokes, carrots or legumes and two portions of (dried) fruit.
• Keep the skins on apples, pears and other fruits where possible. They contain many fibres and phytonutrients. However, choose organic products where possible, as the skins of conventionally grown fruits are often contaminated with pesticides.
• Lentils, chickpeas or beans are excellent sources of fibre. They can be used in salads, soups or as a side dish. If you have digestive issues, try peeled legumes, which are easier to digest.
• Dried fruits such as apricots or prunes contain more fibre than fresh fruit because their water has been removed. Enjoy them in moderation, however, as they also contain more sugar.
• Consume cereal products such as oats with high water solubility, as these have been shown in one study to promote gut bacteria in the small and large intestine. Regularly include fibre-rich foods in your diet to support the digestive process.
• Sprinkle chia or flax seeds into your yoghurt, smoothie or salad. They swell in the gut and support gastrointestinal activity.
• Eat a handful of nuts a day. Walnuts, almonds or hazelnuts are rich in fibre and provide healthy fats. They make a good snack or an ingredient in salads and mueslis.
• Prepare fibre-rich vegetable soups. Choose vegetables such as broccoli, cauliflower or pumpkin for your soup recipes. Cooking makes vegetables easier to digest, which can be helpful for sensitive stomachs.
• Drink enough water. Aim to drink at least 2 litres of water per day. Fibres need water to swell in the intestine and exert their effects.
• Choose fibre-rich berries: raspberries, blackberries or strawberries contain a lot of fibre. They are great as a snack or muesli ingredient and easily fit into everyday life.
• Enrich your diet with mushrooms. Mushrooms such as button or oyster mushrooms are rich in fibre and work well in stews, salads or as a side dish.

Fibres are an essential component of a balanced diet and contribute to healthy digestion and long-term health. Include fibre-rich foods in your diet to benefit from these advantages.