Fiber - The little satietyFiber refers to indigestible carbohydrates, which consist of vegetable foods. In addition to vitamins and minerals, they are important ingredients for a healthy diet. Fiber itself does not provide the body with nutrients that it can use to generate energy. They form much more auxiliary substances, without which he can not get along. Basically, one differentiates between two types of fiber: On the one hand soluble fiber, these include pectin and dextrin, which are mainly contained in cereals and legumes. They bind fluid, swell up and thus increase their volume in the body, which, among other things, leads to a feeling of long-lasting satiety. On the other hand, insoluble fiber, such as cellulose, which can be found in fruits and vegetables. Among other things, they regulate the digestive process.
What exactly do fibers in our body do and why are they so important?Dietary fiber ensures that carbohydrates are released into the blood more slowly, keeping blood sugar levels constant. At the same time they also improve the effect of the blood sugar-lowering hormone insulin, so that the sugar is transported faster from the blood into the cells. This process prevents, above all, food cravings. Fiber must be chewed well and long in the mouth, thus ensuring a long-term and sustainable satiety. In addition, fiber helps the body absorb and store less fat because it prevents certain fat-cleaving enzymes from working. In addition, fiber plays an important role in weight loss. By chewing them longer and more intensely, they create a feeling of satiety. As a result, the stomach is filled and the appetite for more calories is stopped. So eating more fiber reduces the total calorie intake automatically.
In the context of a balanced diet, it is recommended to take a quantity of 30g per day of fiber. In Germany, cereal products are the most important source of fiber (41%), while fruit contains 21% and vegetables 16%. Especially people with a high level of physical activity and performance should pay attention to their dietary fiber intake in addition to the macronutrients such as carbohydrates, fats and proteins in order to ensure the optimal nutrient supply to the body.