Contrary to what was previously thought, fibre is not a „ballast“, but rather small miracle helpers for the human body. They are attributed a preventive effect against blockages and gallstones and many other positive properties – yet on average we take too little of them.
The German Society for Nutrition (DGE) recommends eating at least 30 grams of fiber per day. This corresponds to about 3 slices of wholemeal bread or 100 grams of legumes. On average, however, we only get to 15-25 grams – that is, about 10 grams too little. Gastrointestinal and/or metabolic diseases are just two of the consequences that can be associated with deficiency.
In principle, insoluble and soluble fibres are distinguished.
Insoluble and soluble fibres – what do they have in common?
Fiber is a plant component of food that cannot be digested by the body. They do not occur in animal food. Although they cannot be used by the body for energy production, they have many other positive effects on our body.
Fiber swells up, ensures faster gastric filling and thus supports the timely appearance of the feeling of satiety. At the same time, the stomach is emptied more slowly and this in turn supports the intestine, as it can work in smaller portions.
They are the inconspicuous heroes that promote the growth of healthy gut bacteria and also slow the rise in blood sugar after meals. Because from a diet with fiber, the sugar dissolves more slowly, so the sugar molecules do not get into the blood quite so quickly and the blood sugar level does not rise too steeply after the meal.
Fiber binds undesirable substances as well as bile acids – thus lowering cholesterol levels. How exactly does this work? Fiber bind stool bile acids, which are excreted thereby. A high-fiber diet thus contributes to a reduced gallstone risk.
But they have even more superpowers: gastrointestinal diseases, metabolic diseases and cardiovascular diseases are prevented. They also reduce the risk of obesity, type II diabetes mellitus and colorectal cancer. Great, right?
Now to the peculiarities of the two:
SOLUBLE BALLASTSEN bind a lot of water and form a thick liquid, a type of gel that removes „bad“ cholesterol and excess blood sugar from the body. They serve as food for the intestinal bacteria and ensure a healthy intestinal flora.
A study from the Netherlands shows that water-soluble fiber seems to have a positive effect in irritable bowel patients – many dietary fibers can alleviate symptoms. The subjects were regularly given flea seeds and after 12 weeks the symptoms have already decreased drastically.
In addition, soluble fiber swells up in the stomach and provides a better and long-lasting satiety feeling – perfect for the slender line. You will find them mainly in fruits, vegetables and legumes.
In addition, soluble fiber plays an important role in metabolism. They can help to lower blood lipid levels.
VABO-N APEX by the way, contains 7 g of soluble fiber, which supports you and your body and compensates for a possible deficiency.
Small note: In the beginning, bloating can occur when eating soluble fiber, as your body and intestines are not used to it, but – don’t worry – this will pass over time. In addition, a study carried out with our fibre shows that they are particularly tolerable compared to other fibres.
UNDOLES BALLASTS, as the name suggests, do not dissolve, bind only a small amount of water and are hardly broken down by the intestinal bacteria. For this, they promote digestion, because they stimulate intestinal activity and help us to excrete waste products more quickly and to relieve constipation. These are mainly found in leafy vegetables, legumes and cereal products.
Where can you find fiber?
Little fiber can be found in:
white bread, bread, toast, croissant, cornflakes, cakes, pies, biscuits, pasta, white rice, pudding, ice cream and cream dishes.
Many fibers can be found in:
Whole meal bread, graham bread, flaxseed bread, oatmeal, wholemeal noodles, millet, natural rice, fruit – and of course VABO-N APEX!
Extra tip: A lot of drinking!
In order for the fibres to be able to develop their full effect, a sufficient supply of liquid is necessary. At least 1.5 to 2 litres of water or other unsweetened beverages should be drunk daily.
German Institute for Nutritional Research: Fatty acids in the blood provide information on the level of fibre consumption (http://www.dife.de/presse/pressemitteilungen/?id=1388) As of: 08/23/2018
Intestinal microbiota: special diet against type 1 diabetes (https://www.pharmazeutische-zeitung.de/index.php?id=69146) As of: 08/23/2018
More fibre please!: Fiber intake can be easily increased in everyday life (https://www.dge.de/presse/pm/mehr-ballaststoffe-bitte/) As of: 23.08.2018
Evidence-based guideline: carbohydrate intake and prevention of selected diet-related diseases (https://www.dge.de/wissenschaft/leitlinien/leitlinie-kohlenhydrate/) as of 23.08.2018
Salmeron et al., JAMA 277:472 (1997); Diabetes Care 20: 547 (1997); Mayer et al. At J Clin Nutr 71: 921 (2000)
Brown et al. Am J Clin Nutr 1999;69:30-42
Aune et al., BMJ 2011 Nov 10;343:d6617
Canfora et al., Nat. Rev. Endocrinol. doi:10.1038/nrendo.2015.128
Whole Grains and Fiber (http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/HealthyDietGoals/Whole-Grains-and-Fiber_UCM_303249_Article.jsp#.W36eXOgzaUl) As of: 08/23/2018
Whole food and drink according to the 10 rules of the DGE (https://www.dge.de/ernaehrungspraxis/vollwertige-ernaehrung/10-regeln-der-dge/) as of 23.08.2018
Bijkerk CJ et al. Soluble or insoluble fibre in irritable bowel syndrome in primary care? Randomized placebo controlled trial. BMJ 2009; 339:b3154 doi:10.1136/bmj.b3154