That we think fiber is among the best things there is, is perhaps no news. Dietary fiber is an important part of a healthy diet, but most of us don't get the amount we need every day. It can be especially difficult with dietary restrictions, for example, due to food allergies or autoimmune diseases like celiac disease. But why is fiber so good, really?

6 GOOD REASONS TO REVIEW YOUR FIBER INTAKE

1. More stable blood sugar

Soluble fibers, such as beta-glucans from oats and barley, can help regulate blood sugar levels by creating a viscous barrier near the intestinal cells. This slows down the absorption of sugar into the blood and reduces the blood sugar response after a meal. This is especially important for people with diabetes.

2. Cardiovascular health

Soluble fibers like beta-glucans can help lower blood cholesterol levels, and a higher consumption of fiber is linked to a reduced risk of cardiovascular disease. Whole grain oats are the best source of beta-glucans because oat bran, the outer parts of the oat kernel, are rich in this fiber.

3. Benefits gut flora

Fiber is food for your gut bacteria, and fiber intake helps create a diversified and balanced gut flora. When bacteria break down fiber, butyric acid, among other things, is formed, which helps strengthen the intestinal barrier. This prevents harmful bacteria and toxins from leaking into the blood, what is sometimes called "leaky gut." A healthy intestinal barrier is crucial for preventing inflammation and maintaining overall health.

4. Improved digestion

Fiber helps keep the digestive system moving and prevents constipation. Fiber contributes to increased volume and optimizes nutrient absorption in the intestine while also reducing transit time through the gastrointestinal tract. Having good flow through the intestines is beneficial, which is why it's good to keep track of how often you visit the toilet (hint: it's more often than you think!)

5. Weight management

Fiber-rich foods provide an increased feeling of fullness compared to foods that are low in fiber. This can be helpful for losing weight or maintaining a healthy weight. Fiber helps delay gastric emptying, leading to increased satiety and nutrient absorption in the small intestine.

6. Reduces the risk of certain diseases

According to NNR 2023, an increased intake of dietary fiber is associated with lower overall mortality and a reduced risk of cardiovascular disease, colorectal cancer, stroke, and type 2 diabetes. The strongest link appears to be between fiber intake and a reduced risk of overall mortality, cardiovascular disease, and colorectal cancer.

HOW MUCH FIBER DO WE NEED TO EAT?

The most comprehensive overview that forms the basis of the NNR report was published in Lancet in 2019 and states that the reduced risk of diseases is greatest with an intake of between 25-29 g of fiber per day for adults. However, an even higher fiber intake actually seems to provide even more benefits. 

The optimist says:
Fiber is a real miracle medicine. It can hardly be easier to affect one's health!

The pessimist says:
We already know that fiber is good, but the problem is that people have to eat them, right? Knowledge is one thing, action is another!

Source: NNR 2023, Carbohydrate quality and human health: a series of systematic reviews and meta-analyses, Health benefits of dietary fibres