Healthy fibers Underestimated fiber

Healthy fibers: underestimated fiber

06/16/2014

Fiber is healthy for humans: they are good for digestion, protect against colon cancer and reduce the risk of heart attack. But even though researchers are discovering more and more positive effects of dietary fibers, dietary fiber is still lacking in modern nutrition.

Fiber turns into dietary fiber
Fiber is basically good for your health, for example to stimulate digestion. But you can also protect against colon cancer and reduce the risk of a heart attack. Even though researchers are discovering more and more positive effects of dietary fiber, a high-fiber diet has still not prevailed in many households. That also likes the word „dietary fiber“ that does not sound exactly positive, as it does in a recent post by „Mirror online“ called. Fiber is largely indigestible dietary constituents, such as fibers of plant foods that bind pollutants in the digestive tract. Experts now pleaded for taking the name of the ballast. So be in the jargon „fiber“ a long time ago „dietary fiber“ become.

Important for metabolism and health
„In the meantime, fiber is very important for our metabolism and our health“, Nutritionist Andreas Pfeiffer, Director of Endocrinology at the Berlin Charité and Head of the Department of Clinical Nutrition at the German Institute for Nutrition Research in Potsdam-Rehbrücke (DIfE) „Mirror online“. Several years of observational studies and meta-analyzes have concluded in recent years that the effects of dietary fiber not only improve digestion but go far beyond it. According to a recent study with mice, a fiber-rich diet from fruits and vegetables inhibits allergic inflammatory reactions in the lungs and may counteract asthma. In addition, the fibers are considered „cholesterol killer“, as they reduce the concentration of unwanted LDL cholesterol in the blood.

Fiber acts like a natural starvation brake
Scientists distinguish between water-insoluble fiber from cereals and water-soluble from fruits, vegetables and lettuce. Recent findings on water-soluble fiber showed that the fibers in mice acted as a natural starvation brake. However, Hans Hauner, a nutritionist at the Technical University of Munich, warned against premature conclusions: „So far, these results are only from animal experiments. Whether they apply to humans is completely open.“ However, other studies also suggest that dietary fiber deficiency contributes to obesity and obesity. „On the other hand, we also know that dietary fiber reduces the energy density of food and delays gastric emptying. The pancreas releases less insulin, and it comes to a faster saturation. Humans are fed up with fewer calories“, so Hauner.

Fiber stimulates digestion
Fibers are sometimes undigested excreted and the rest is used by bacteria in the colon. They thus promote the intestinal activity and contribute to the fact that unwanted substances are bound in the digestive tract and quickly eliminated with the stool. Through stimulated bowel activity and accelerated passage in a large intestine the intestinal wall becomes less irritated. In addition, the risk of colon cancer decreases at the same time as toxins can damage the mucosa less frequently and for shorter periods of time. Fiber is also a good home remedy for constipation. Meta-analyzes and the so-called EPIC study have also found clear protective effects with respect to myocardial infarction, type 2 diabetes and diabetes. However, the effects of soluble fiber from fruits and vegetables are rather small with regard to these diseases and the protective effect against type 2 diabetes rather originates from the insoluble fiber from grain.

Two slices of wholegrain bread daily
When dietary fiber in the large intestine is decomposed in a controlled manner, short-chain fatty acids are formed which are important for the barrier function of the intestinal wall and control the growth and division processes of the mucosal cells in the intestine. „The short-chain fatty acids also have an anti-inflammatory effect and favorably influence the fat and sugar metabolism“, so Hauner. Oats and oat bran are particularly good suppliers for this. „In the ProFiMet study of 111 obese volunteers, we found that two slices of wholegrain bread, supplemented with oat and wheat fiber, could significantly improve muscular insulin sensitivity daily, reducing the risk of diabetes by 20 percent“, explained Pfeiffer. By contrast, a diet rich in animal protein worsens insulin sensitivity. „Therefore, it is important to fortify an animal protein-rich diet with fiber to offset negative effects on the sugar metabolism“, Pfeiffer explained.

Add more fiber slowly to the diet
However, the modern diet is not fair. The average person comes instead of the recommended 30 to 40 grams of fiber per day „Mirror online“ only to a maximum of 18 grams. „This represents a missed opportunity in terms of human health“, says Hauner. Both Hauner and Pfeiffer consider it important to use processed foods with fiber „spice“. Freshly cooked, high-fiber and balanced meals are naturally healthier. However, those who want to include more fiber in their diet should do so gradually. As the German Green Cross (DGK) recently announced in Marburg, the dietary fiber content in this diet should only be increased slowly. People who have eaten so far only little wholegrain products, nuts, fruits and vegetables, could get through the abrupt change of symptoms such as a flat stomach, abdominal pain or pressure feelings. (Ad)

Picture: Heiko Stuckmann