Dietary fibers – cellulose, hemicellulose, pectin, and lignin – are organic components of foods of plant origin that cannot be broken down by human digestive enzymes. Whole grain products, fruits, vegetables as well as legumes are rich in these dietary fibers. For our health, a fiber intake of 30 to 50 grams per day is of great importance, as it produces important physical effects in the digestive tract. However, a large proportion of people suppress fiber-rich foods from their diet due to increased consumption of high-fat, high-sugar and high-protein foods. Dietary fiber is clearly consumed in far too small quantities in today’s society, which severely impairs the function of the digestive tract. Dietary fibers have an extremely positive effect on our organism, since many foods rich in dietary fibers increase the chewing effort as well as the salivary secretion due to their complex fiber structure, thus delaying the absorption of food. Since the stomach is filled slowly, the feeling of satiety sets in quite early. Increased saliva production promotes dental health by removing food debris from teeth and neutralizing acids that are harmful to tooth enamel. Refined carbohydrate products – white flour products – often high in fat and sugar, on the other hand, lack a complex structure, are easier to chew and are thus absorbed in higher quantities. This results in excess energy in the body. Furthermore, dietary fibers have a water-binding and swelling capacity, which means that they remain in the stomach for a longer time and delay gastric emptying. As a result, satiety lasts for a long time and cravings – which are the rule with high-sugar foods – are avoided. Due to the swelling capacity, the large intestine is filled to a greater extent, allowing the intestinal contents to be emptied quickly and frequently. The combination of dietary fiber with water softens the stool and thus prevents constipation. In contrast, foods with low fiber content, which are nowadays consumed far too often as well as in excessive quantities, promote constipation (stool blockage). In this case, the stool is too hard, stays too long in the intestine and is excreted too infrequently. The intestinal activity is significantly affected in the form of severe indigestion and the risk of bacterial overgrowth and colon cancer increases. Wholemeal bread is absorbed into the bloodstream much more slowly than white bread, which reduces the rapid rise in blood glucose levels and prevents sudden fluctuations in blood glucose, which is especially important for diabetics. Because of the low glucose concentration in the blood, little insulin needs to be provided to utilize glucose. Finally, a high-fiber diet can help diabetics require lower amounts of insulin. Bran-rich white flours, oat flakes and legumes have a special effect because they can significantly lower serum cholesterol levels. These high-fiber foods cause increased bile acid formation in the liver, for which cholesterol is needed. The cholesterol level is thus lowered. People who do not attach importance to a diet high in fiber and predominantly cover their daily requirements with unhealthy foods rich in fat, sugar and protein must reckon with much more serious consequences in addition to frequent blood sugar fluctuations and a high cholesterol level. If dietary fiber is lacking in the body, its preventive effect in our body is absent and serious intestinal and metabolic diseases – diabetes mellitus, obesity, hypertension (high blood pressure), hyperlipidemia (high blood lipid levels), colon carcinoma (colon cancer) – may occur. Lack of dietary fiber in the body – adverse health effects.
- Obesity (overweight)
- Blood sugar fluctuations
- Bacterial overgrowth of the intestine (dysbiosis)
- Diabetes mellitus
- Increased risk of colorectal cancer[1]
- Increased risk for tooth decay
- Increased serum cholesterol levels
- Hypertension (high blood pressure)
- Constipation (constipation)
- Severe digestive disorders
