Many overlook the power of dietary fiber because it lacks traditional nutrients like vitamins or minerals. Yet, it’s a powerhouse for digestion, gut health, and overall well-being. Some experts even call it a “gentle facial scrub for the inside” due to its cleansing effects.

What is Dietary Fiber?

Dietary fiber refers to the indigestible parts of plant-based foods that move through your digestive system largely intact. Though it offers no direct calories or nutrients, its role in maintaining a healthy gut and smooth digestion is indispensable.

“Fiber acts like an internal cleanser,” says Dr. Hans-Michael Mühlenfeld, a general practitioner and chairman of the Institute for General Medical Training in the German General Medical Association (IHF). “The more fiber you eat, the more stool your body produces, efficiently flushing out waste and toxins.”

The Two Types of Fiber

Fiber comes in two forms, each with unique benefits:

• Soluble fiber dissolves in water, forming a gel-like substance in the gut. “This gel serves as food for beneficial gut bacteria and supports good stool consistency,” explains nutritionist Tessa Rehberg. “It also helps regulate blood sugar levels and cholesterol.”
• Insoluble fiber does not dissolve in water but adds bulk to stool, helping food pass more quickly through the digestive system. “Both types of fiber contribute to a feeling of fullness, bind waste materials, and assist in eliminating them from the body,” says Rehberg.

How Much Fiber Do We Need?

The German Nutrition Society recommends 30 grams of fiber per day. However, most people fall short, consuming only about 20 grams. This fiber gap is particularly pronounced in diets high in meat and low in whole grains.

Hydration is Key

Fiber needs water to work effectively. The DGE advises 2–2.5 liters of water or unsweetened tea daily. “People prone to constipation—like pregnant women in their third trimester or older adults with slower digestion—should prioritize both fiber and hydration,” Rehberg notes.

Proven Health Benefits of Fiber

A high-fiber diet delivers well-documented benefits, including:

• Blood Sugar Control: It stabilizes glucose levels, reducing the likelihood of type 2 diabetes.
• Reduced Colon Cancer Risk: “Colon cancer rates are lower in many African countries, likely due to their fiber-rich diets,” says Prof. Dr. Tilman Grune, Scientific Director at the German Institute for Nutritional Research Potsdam-Rehbrücke.
• Heart Health: Fiber lowers cholesterol, cutting cardiovascular disease risk.

Are You Getting Enough Fiber?

Many fall short of the DGE’s 30-gram goal, with some consuming as little as 10 grams daily—especially those relying on meat over whole grains. Fiber is found only in plant-based foods. Here’s a quick guide:

• Whole Grains: Oats (10g/100g), brown rice (2g/100g), quinoa (7g/100g)
• Vegetables: Carrots (3g/100g), fennel (3.3g/100g), kohlrabi (4g/100g)
• Legumes: Lentils (8g/100g), chickpeas (7g/100g), black beans (9g/100g)
• Fruits: Apples (2g/100g), berries (3–7g/100g)
• Seeds & Bran: Psyllium husk (up to 80g/100g), flaxseed (27g/100g), oat bran (15g/100g)

For comparison, 100 grams of iceberg lettuce offers just 1 gram of fiber, while psyllium husk can provide up to 80 grams per 100 grams—making it a fiber superstar.

Gradually Increase Fiber Intake

If you’re considering a high-fiber diet, it’s best to increase your intake gradually. “The gut flora is highly sensitive and needs time to adjust,” advises Rehberg. A sudden increase in fiber may cause bloating, gas, or discomfort.

If you experience digestive issues despite a balanced diet, try eliminating certain food groups (e.g., onions, leeks, or specific grains) for two weeks to identify any sensitivities.

Need Help Optimizing Your Fiber Intake?

Unsure if you’re hitting the mark? Book a consultation with our experts to assess your diet and boost gut health. For an extra reset, consider holistic colon hydrotherapy—a gentle way to cleanse your system, improve regularity, and enhance well-being.