That's Why Fiber Is Healthy

Dietary fiber is essential for digestion and keeps your gut and blood sugar healthy. These foods make you feel full, reducing your tendency to overeat.

The most important sources of fiber are whole grain products, such as whole grain bread, whole grain pasta, brown rice, and also in vegetables, fruits, and legumes. Dietary fiber should be between 30 and 40 grams per day, according to the Disk of Five.

Preventing Diabetes Type 2

With a high fiber diet, you have a lower risk of type 2 diabetes, and they help manage blood sugar levels in diabetes. The fiber in food increases the amount of time that carbohydrates (starches and sugars) are absorbed. This helps to keep blood sugar steady.

Two Types of Fiber

There are two types of fiber, soluble and insoluble. Soluble fiber stimulates intestinal movement and is broken down in the colon. Soluble fiber is found in vegetables, fruits, potatoes and legumes.

Non-soluble fibers absorb a lot of moisture and keep stools flexible. They are found in products such as whole grain granola, whole grain bread and whole grain pasta, as well as in cereal products such as oatmeal.

This Table Shows How Much Fiber It Contains

Product

Whole Wheat Bread

Whole Wheat Cracker

Muesli

Oatmeal

Brown Rice

Whole Wheat Pasta

Potatoes, Cooked

Broccoli, Cooked

Carrots, Cooked

Green Beans, Cooked

Cabbage, Cooked

Raw Vegetables

Figs, Dried

Redcurrants

Orange

Grapes

Kiwi

Blackberries

Grams

1 slice (35 grams)

1 piece (5 grams)

1 portion (40 grams)

1 serving (40 grams)

1 serving (50 grams)

1 tablespoon (70 grams)

3 tablespoons (50 grams)

1 serving dish (70 grams)

3 tablespoons (120 grams)

3 tablespoons (135 grams)

1 serving dish (70 grams)

3 pieces (60 grams)

1 bowl (100 grams)

1 piece (120 grams)

1 bunch (125 grams)

1 piece (80 grams)

1 bowl (125 grams)

Fiber

2 grams

0,4 gram

3,6 gram

3 grams

1 gram

2 grams

1 gram

3 grams

2 grams

3 grams

6 grams

2 grams

8 grams

2 grams

0.6 grams

4 grams

Tips for Healthy Bowels

Choose whole grain products, these contain more fiber.
Eat enough fruits (2 pieces) and vegetables (250 grams) per day.
Besides eating fiber, it is also important to drink enough water. Fibers absorb moisture, so drink 1.5 to 2 liters per day.
Make sure there is a balance between soluble and insoluble fiber. This makes you less likely to suffer from intestinal problems.