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Dietary fiber: benefits and foods

How Much Fiber Should You Consume?

The DGE’s recommendation speaks of a daily amount of dietary fiber at least 30 grams per day. More is even better, according to the latest research. Especially if you are already constipated or have a tendency to have a lazy bowel. So even 40 to 50 grams of roughage should be provided with your daily food. However, caution is advised: Switching from a low-fiber diet to a high-fiber diet at night can also lead to flatulence, a feeling of fullness, or abdominal pain. Here you should take it easy and change your diet from week to week. If you are unsure of the best way to change your diet, ask your doctor for advice. He will support you with advice.

Drinking every day is very important, especially when changing your diet to a high-fiber diet. The intake of at least two liters of liquid per day (applies to adults) is absolutely necessary so that the fibers present in the pulp of food can swell. Liquids rich in minerals are recommended, preferably without or with little carbonic acid. High-quality mineral water supports a healthy diet and supplies the body with important minerals such as calcium or magnesium.

If you want to supplement your high-fiber diet with bran or other bloating foods, the recommended amount of fluids must again be increased by at least 0.5 liters per day.

Where is dietary fiber found?

Many plant-based foods already contain the naturally valuable ingredients, so you can regulate your needs through food intake. Don’t let the negative part of the word “ballast” confuse you. These plant fibers, which act both as a swelling agent and as a filler, are very useful for the human body.

There are 4 main types of dietary fiber that can be found in plants up to 15%:

  • cellulose (filler)
  • hemicellulose (bulking agent)
  • pectin (bulking agent)
  • lignin (filler)

They are mainly found in:

  • Grain
  • grain products
  • Vegetables, especially raw
  • fruit

They should be included throughout the day and in all meals. There is no point in eating unhealthy food all day and drinking wheat bran yogurt in the evening. This is not conducive to healthy gut flora and properly functioning digestion, but will most likely lead to stomach pains at night.

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