{"id":399557,"date":"2022-10-31T15:53:05","date_gmt":"2022-10-31T14:53:05","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=399557"},"modified":"2024-04-30T15:56:55","modified_gmt":"2024-04-30T13:56:55","slug":"fiber-in-food-how-much-to-consume-and-what-benefits-it-offers","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/fiber-in-food-how-much-to-consume-and-what-benefits-it-offers\/","title":{"rendered":"Dietary Fibre: Why Is It Important and What Are Its Sources?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/fiber-in-food-how-much-to-consume-and-what-benefits-it-offers\/#What_is_dietary_fibre\" title=\"What is dietary fibre?\">What is dietary fibre?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/fiber-in-food-how-much-to-consume-and-what-benefits-it-offers\/#What_types_of_fibre_are_there\" title=\"What types of fibre are there?\">What types of fibre are there?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/fiber-in-food-how-much-to-consume-and-what-benefits-it-offers\/#What_effects_does_fibre_have_on_health\" title=\"What effects does fibre have on health?\">What effects does fibre have on health?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/fiber-in-food-how-much-to-consume-and-what-benefits-it-offers\/#Which_foods_contain_fibre\" title=\"Which foods contain fibre?\">Which foods contain fibre?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/fiber-in-food-how-much-to-consume-and-what-benefits-it-offers\/#What_is_a_good_daily_intake_of_fibre\" title=\"What is a good daily intake of fibre?\">What is a good daily intake of fibre?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/fiber-in-food-how-much-to-consume-and-what-benefits-it-offers\/#What_should_you_remember\" title=\"What should you remember?\">What should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Dietary fibre is a thing that most people have undoubtedly heard of. And everybody who even slightly cares about the proper nutritional balance of their diet is aware that one should <strong>not neglect<\/strong> it. It impacts various aspects of people&#8217;s health, including <strong>digestion, and cardiovascular health<\/strong>, and can aid with unpleasant things like <strong>sweet cravings<\/strong>. However, many people have its deficiency and do not benefit from its positive effects. In today&#8217;s article, you will discover what is fibre, its benefits and sources.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_dietary_fibre\"><\/span><strong>What is dietary fibre?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Fibre is essentially a <strong>polysaccharide<\/strong>. It is made up of many monosaccharide molecules arranged in long chains. Unlike other polysaccharides (such as the starch in cereals), it <strong>cannot be broken down by the digestive enzymes<\/strong>. Thus, the fibre passes through the digestive system in a <strong>form that is nearly unchanged<\/strong>. This in no way makes it a useless nutrient, though. Quite the opposite. It benefits not only the digestive tract&#8217;s function but also factors including blood sugar levels, immunity, and intestinal microbiota as it passes through the digestive tract.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Animal&nbsp;products&nbsp;don&#8217;t have fibre<strong><em>. <\/em>Only plant-based foods <\/strong>contain&nbsp;it naturally. For instance,<strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/grains-and-cereals\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">cereals,<\/a> <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/legumes\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">legumes<\/a>, fruits, vegetables, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">nuts and seeds<\/a><\/strong>&nbsp;are some of their sources.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Having enough fibre in the diet in a form other than the aforementioned foods is not a problem nowadays. On the market, there are nutritional supplements that can support the consumption of fibre. The selection includes, for instance, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-psyllium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">psyllium<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/apple-fiber-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">apple fibre<\/a>, or complex multi-source products containing fibre, such as <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/daily-fiber-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Daily Fiber<\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/10\/iStock-1127528714-1124x750.jpg\" alt=\"What foods contain fibre?\" class=\"wp-image-399156\" style=\"width:843px;height:563px\" title=\"What foods contain fibre?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1127528714-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1127528714-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1127528714-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1127528714-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_types_of_fibre_are_there\"><\/span><strong>What types of fibre are there?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Contrary to popular belief, fibre is not a single nutrient that offers a variety of health advantages. This term hides a great deal of its <strong>various types.<\/strong> Their characteristics and health-related impacts also vary. Do <strong>cellulose, inulin, or pectin<\/strong> have any meaning for you? These three are just a few of the many dietary fibre components.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Based on its properties, fibre is split into <strong>two categories: soluble and insoluble.<\/strong> Different combinations and proportions of these two categories can be found in food. For instance, fruits contain more soluble fibre than cereals, which mostly contain insoluble fibre.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>It&#8217;s crucial to keep in mind that there is a partial division between soluble and insoluble fibre. There are other instances where soluble fibre behaves in the digestive system similarly to insoluble fibre and vice versa.<span style=\"color: #ff6600;\"> [3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>This division, however, is more than sufficient for understanding the function and impacts of fibre. So what distinguishes soluble from insoluble fibre?<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/10\/image00038-750x1124.jpeg\" alt=\"What are the sources of insoluble fibre?\" class=\"wp-image-399171\" title=\"What are the sources of insoluble fibre?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/image00038-750x1124.jpeg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/image00038-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/image00038-1025x1536.jpeg 1025w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/image00038-1366x2048.jpeg 1366w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/image00038-scaled.jpeg 1708w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">1. <strong>Insoluble fibre<\/strong><\/h3>\n\n\n\n<p>All types of insoluble fibre serves as <strong>a scrub brush for the colon.<\/strong> Because people cannot digest it, it passes through the digestive tract in its entirety. It <strong>binds water<\/strong> along the way, increasing its <strong>volume<\/strong> while also <strong>accelerating and facilitating the flow of digested substances through the digestive tract.<\/strong> <span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">How much energy does insoluble fibre have?<\/h4>\n\n\n\n<p>Because the digestive enzymes cannot digest fibre, it passes through the digestive tract almost untouched. It provides no energy and has an energy value of 0 kcal. Furthermore, 1 g of insoluble fibre can prevent the absorption of nutrients with an energy value of about 7 kcal on average. <span style=\"color: #ff6600;\">[15]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Main sources of insoluble fibre<\/h4>\n\n\n\n<p><strong>Cereals<\/strong> are the primary sources of insoluble fibre. This is because fibre is a key component of the cereal grain&#8217;s upper layers. However, there is a lot of insoluble fibre in <strong>nuts, legumes, and root vegetables. <\/strong><span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Typical representatives of insoluble fibre<\/h4>\n\n\n\n<p>Typical representatives of the insoluble fibre group include <strong>cellulose, hemicellulose<\/strong>, and others.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Soluble fibre<\/strong><\/h3>\n\n\n\n<p>Fibre, which is water-soluble, <strong>expands in the digestive tract<\/strong> and takes on a <strong>gel consistency.<\/strong> This mass slows digestion, making you feel <strong>fuller<\/strong> for longer. When it reaches the <strong>large intestine<\/strong>, i<strong>ntestinal bacteria<\/strong> partially digest and process it. Short-chain fatty acids (SCFA), for example, are produced by intestinal bacteria and <strong>replenish the intestinal wall.<\/strong> They thus serve to prevent the passage of microorganisms into the blood or strengthen the intestinal wall&#8217;s resistance to inflammation. <span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">How much energy does soluble fibre contain?<\/h4>\n\n\n\n<p>Since some of the substances created by bacteria are taken into the blood from the <strong>large intestine<\/strong>, this type of fibre also provides the body with a small amount of energy. Fibre&#8217;s energy value is thus not 0 kcal, however, it is stated that <strong>1g of fibre amounts to about 2 kcal (8 kJ).<\/strong> This is an average number because different types of fibre can vary. <span style=\"color: #ff6600;\">[4]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">The main sources of soluble fibre<\/h4>\n\n\n\n<p>Soluble fibre has the highest concentration in fruits and vegetables.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Typical representatives of soluble fibre<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>pectin<\/strong> &#8211; found in fruit; apples are a good source.<\/li>\n\n\n\n<li><strong>inulin<\/strong> &#8211; used to make the famed chicory syrup.<\/li>\n\n\n\n<li><strong>glucomannan<\/strong> &#8211; derived from konjac root and is offered not only as a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/glucomannan-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">nutritional supplement<\/a> that aids in appetite reduction, but also in the form of calorie-free <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-zero-fettuccine-385g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kojac pasta.<\/a><\/li>\n\n\n\n<li><strong>psyllium<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Should you prefer one type of fibre?<\/strong><\/h3>\n\n\n\n<p>The effects of soluble and insoluble fibre can appear to be completely <strong>contradictory<\/strong>. So, which is better? Soluble fibre that slows digestion, or insoluble fibre that keeps you full and promotes stomach emptying? The truth is that a person requires<strong> both<\/strong> for <strong>overall health<\/strong> and <strong>digestive wellness.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Fortunately, most meals include a combination of <strong>both forms of fibre.<\/strong> That is why focusing on <strong>variety<\/strong> is sufficient. You may easily achieve a balance in the effects of soluble and insoluble fibre if you <strong>alternate<\/strong> the sources.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\" 5380,43885,37864,60667,62785,67696,36412,29956,67684,5968\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_effects_does_fibre_have_on_health\"><\/span><strong>What effects does fibre have on health?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Supports digestion<\/strong><\/h3>\n\n\n\n<p>Fibre is an essential component of healthy, well-functioning digestion. Because of its capacity to bind water, <strong>its insoluble component considerably increases its volume<\/strong>. As a result, <strong>it has the greatest effect on small intestine peristalsis<\/strong> (intestinal movements) and <strong>facilitates the flow of digested contents through the intestine<\/strong>. As a result, the increased volume of stool in the large intestine <strong>improves the regularity of stomach emptying.<\/strong> When it comes to <strong>preventing or treating constipation,<\/strong> one of the most important factors to consider is the fibre content of your diet. <span style=\"color: #ff6600;\">[3,4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Works as a prebiotic and nourishes intestinal microbiota<\/strong><\/h3>\n\n\n\n<p>Fibre, notably <strong>soluble<\/strong> fibre, is highly regarded because of its beneficial influence on <strong>intestinal microbiota<\/strong>. It is made up of a wide variety of microorganisms (bacteria, yeast, viruses, etc.) that live in the digestive system.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/probiotics-the-importance-of-beneficial-bacteria-for-the-immunity-and-general-health-of-athletes\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Probiotics<\/a><\/strong>&nbsp;are beneficial intestinal bacteria that can be received from food (for example, fermented milk products, fermented vegetables, etc).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Fibre, on the other hand, functions as <strong>prebiotics<\/strong>. It is a saccharide-containing material that the <strong>beneficial intestinal bacteria<\/strong> feed on. It is crucial for their <strong>development and reproduction.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Fibre improves the composition of the <strong>intestinal microbiota<\/strong> by promoting the growth of useful and helpful microorganisms. Not only do &#8220;good&#8221; bacteria and yeast have <strong>better reproduction conditions<\/strong>, but in greater numbers, they can also <strong>&#8220;overpower&#8221; undesirable species<\/strong> that may cause health concerns.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/10\/unnamed-2020-08-11T094131.539-1-843x1124.jpg\" alt=\"Fibre supports digestion\" class=\"wp-image-399201\" title=\"Fibre supports digestion\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/unnamed-2020-08-11T094131.539-1-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/unnamed-2020-08-11T094131.539-1-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/unnamed-2020-08-11T094131.539-1-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/unnamed-2020-08-11T094131.539-1-1536x2048.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/unnamed-2020-08-11T094131.539-1-scaled.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Several tens to hundreds of trillions of bacteria<\/strong> live in the digestive tract. One needs to consume foods that feed good bacteria sufficiently for it to predominate. The bacteria then generates <strong>short-chain fatty acids,<\/strong> abbreviated<strong> SCFA<\/strong> (e.g. butyric acid or propionic acid).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>These so-called <strong>fermentation products<\/strong> are the primary source of nutrition for <strong>colon cells<\/strong>. They thereby maintain the <strong>health and integrity of the intestinal wall<\/strong> and protect it against <strong>inflammatory processes<\/strong>, for example.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>At the same time, the gut wall&#8217;s integrity and impermeability restrict the entrance of microorganisms and foreign substances into the blood (the condition when this occurs is called the increased permeability of the intestines &#8211; the so-called Leaky Gut Syndrome). In addition, SCFA prevents the development of toxic compounds in the digestive tract, such as ammonia or amines.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, the effects of SCFA do not stop at the digestive tract. They also appear to have an <strong>appetite<\/strong> suppressant effect, can improve<strong> immunological function<\/strong>, and have <strong>anti-inflammatory properties<\/strong>. Thus, the proper composition of the <strong>intestinal microbiota<\/strong> affects human health on multiple levels <span class=\"tadv-color\" style=\"color: #ff6600;\">[1,4,5,6]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Helps to avoid cancerous diseases of the digestive system<\/strong><\/h3>\n\n\n\n<p>Fibre is mostly linked to a lower risk of <strong>colon cancer<\/strong>. According to the World Health Organization, colorectal cancer (colon cancer) is the <strong>third most frequent cancer worldwide and the second-leading cause of death among cancer diseases. <\/strong><span style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The previously noted <strong>prebiotic effect<\/strong> of fibre is likely to play a major role. <strong>Fatty acids<\/strong> generated by intestinal bacteria <strong>provide energy<\/strong> to colon cells and so support <strong>intestinal wall health.<\/strong> Fibre <strong>accelerates the flow of digested food<\/strong> through the intestine, which lowers the time that potentially <strong>dangerous substances<\/strong> act on the intestinal mucosa. Furthermore, fibre has the ability to bind <strong>carcinogenic substances<\/strong> (that are involved in the development of cancer). <span style=\"color: #ff6600;\">[3,4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Affects the blood sugar level<\/strong><\/h3>\n\n\n\n<p>Fibre<strong> decreases the glycaemic index<\/strong> of foods and dishes. This means that it <strong>slows the absorption of glucose<\/strong> from the digestive system into the blood (at the same time, it causes the secretion of a <strong>smaller amount of insulin<\/strong>). As a result, there is <strong>a lesser increase in blood sugar<\/strong> (glycaemia) after a meal. Soluble fibre primarily causes this impact.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Glycaemia fluctuations should be kept under control, especially for those with diabetes mellitus (diabetes), to avoid blood vessel damage caused by high blood sugar levels.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>More stable glycaemia is also beneficial for healthy people. After a meal, an excessive rise in blood sugar levels causes a <strong>sudden drop<\/strong>. At this point, the body needs a quick supply of energy and frequently &#8220;asks&#8221; for it through <strong>increased sweet cravings.<\/strong> A fibre-rich diet, on the other hand, can prevent glycaemic fluctuations, which can <strong>help <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-outsmart-your-sweet-tooth\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">lessen sweet cravings<\/a> and potentially help you lose weight.&nbsp;<\/strong><span style=\"color: #ff6600;\">[2,9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>It is sufficient to pay attention to a complex and balanced meal composition for long-term and stable levels of glycaemia during the day. The article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-is-a-healthy-diet-and-how-to-learn-to-eat-healthy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>What Is a Healthy Diet and How to Learn to Eat Healthily <\/strong><\/a>will explain how to prepare such meal.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Regular physical activity is also essential for maintaining healthy blood sugar levels. You can read about the specific impact of the movement in the article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/why-should-you-exercise-stronger-immunity-heart-health-and-8-other-reasons\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Why Do Sports and Exercise? Stronger Immunity, Heath and 8 Other Reasons.<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/10\/iStock-1309751251-1124x750.jpg\" alt=\"What is the effect of fibre on blood sugar?\" class=\"wp-image-399219\" style=\"width:843px;height:563px\" title=\"What is the effect of fibre on blood sugar?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1309751251-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1309751251-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1309751251-1536x1025.jpg 1536w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>5. Fibre also affects the health of the heart and blood vessels<\/strong><\/h3>\n\n\n\n<p>Fibre&#8217;s soluble component is primarily responsible for its influence on cardiovascular health. It attaches to itself in the intestine with <strong>bile acids<\/strong> that have <strong>cholesterol<\/strong> embedded in them due to its gel consistency. These bile acids and cholesterol, along with fibre, are <strong>eliminated<\/strong> from the body. As a result, when the body requires cholesterol (for example, to make cell membranes), it is forced to <strong>dig deeper into its cholesterol reserves<\/strong>, keeping its levels within a healthy range.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A lower chance of developing atherosclerosis (hardening or clogging of blood vessels), which is the basis for the development of <strong>myocardial infarction<\/strong> or <strong>stroke<\/strong>, is connected with optimal cholesterol levels. <span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>6. Helps in weight loss by regulating energy intake from food<\/strong><\/h3>\n\n\n\n<p>It is well known that fibre is emphasised in every weight loss diet. Its consequences are mostly hidden by the <strong>ability to better satiate.<\/strong> Fibre increases <strong>stomach fullness<\/strong> and <strong>slows gastric emptying<\/strong>. As a result,<strong> hunger strikes later.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A person consequently receive <strong>less energy<\/strong> from food as a result of longer satiety. For instance, you can easily be happy with just one slice of bread with ham and cheese if your breakfast includes a vegetable side dish. Without veggies, though, you would need two slices of bread to make you feel satisfied. The energy intake from breakfast would be much higher in the second example.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Thus, fibre makes a great help in <strong>weight loss<\/strong>. In addition, eating a diet high in fibre can help <strong>avoid weight gain<\/strong>, <strong>potential obesity, and associated health issues. <\/strong><span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can read more about tips to help you lose weight in the article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/simple-weight-loss-basics-youll-be-surprised-whats-really-important\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>The Simple Basics of Weight Loss: You&#8217;ll Be Surprised What Really Matters.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/10\/IMG_8275-1124x749.jpg\" alt=\"Dietary fibre and weight loss\" class=\"wp-image-399234\" style=\"width:843px;height:562px\" title=\"Dietary fibre and weight loss\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_8275-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_8275-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_8275-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_8275-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Which_foods_contain_fibre\"><\/span><strong>Which foods contain fibre?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Many people believe that the best sources of fibre are vegetables and fruits. At the same time, this group of foods came in third in the ranking of fibre products.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Legumes<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>In terms of fibre content, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/legumes\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>legumes<\/strong><\/a> are on the first place. They can contain up to 20 g of fibre per 100 g in raw state.<\/li>\n\n\n\n<li>However, man people <strong>do not eat legumes<\/strong>, so it is beneficial to include them, for instance, in a variety of <strong>soups or spreads<\/strong>, or add them to a salad. Another excellent substitute is <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-lentil-pasta-fusili-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>legume pasta.<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">How much fibre do different types of legumes have on average?<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Product (raw)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">dry peas<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">red beans<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">chickpeas<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">red lentils<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">brown lentils<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">fibre content \/ 100 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><em>zdroj: USDA Food Data Central<\/em><\/figcaption><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/10\/IMG_0338-1124x749.jpg\" alt=\"Fibre in legumes\" class=\"wp-image-399249\" style=\"width:843px;height:562px\" title=\"Fibre in legumes\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_0338-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_0338-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_0338-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_0338-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Whole-grain cereals<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Whole-grain cereal<\/strong>s rank second in terms of fibre content.<\/li>\n\n\n\n<li><strong>Cereals in their natural form<\/strong>, such as rye, organic rice, wheat, barley, etc., are the source of fibre. Products manufactured from these cereals, such as <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bread-and-pastry\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>bread<\/strong><\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/pasta\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>pasta<\/strong><\/a>, flakes (such as rye or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/oats\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>oat flakes<\/strong><\/a>), <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/porridge\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>porridge<\/strong><\/a>, etc., also include fibre.<\/li>\n\n\n\n<li>However, the product must be <strong>whole-grain<\/strong> in order for it to have fibre. Whole grain foods include the entire grain of the cereal, including the<strong> bran<\/strong>, which is high in fibre. White flour products, however, are free of these components.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">How much fibre do various kinds of cereal contain on average?<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Product (raw)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">barley<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">oats<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">rye<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">wheat<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">natural rice<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">fibre content \/ 100 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><em>zdroj: USDA Food Data Central<\/em><\/figcaption><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/10\/13-169-1124x749.jpg\" alt=\"Fibre in cereals\" class=\"wp-image-399267\" style=\"width:843px;height:562px\" title=\"Fibre in cereals\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/13-169-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/13-169-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/13-169-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/13-169.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Fruits and vegetables<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>In terms of fibre content, the aforementioned <strong>vegetables<\/strong> and <strong>fruits<\/strong> rank third. The fibre content ranges from approximately 1 to 7 g.<\/li>\n\n\n\n<li>The vegetables with the highest fibre content are collard greens, green peas, and green beans. As to fruits, it includes berries, such as raspberries, currants, and blackberries.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">How much fibre do some vegetables contain on average?<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Product (raw)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">green peas<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">carrot<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">bean pods<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">broccoli<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">cabbage<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">fibre content \/ 100 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5.7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.5 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><em>zdroj: USDA Food Data Central<\/em><\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">How much fibre do some fruits contain on average?<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Product (raw)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">raspberries<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">pear<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">kiwi<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">blueberries<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">apricots<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">fibre content \/ 100 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><em>zdroj: USDA Food Data Central<\/em><\/figcaption><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/10\/iStock-1090509610-1124x749.jpg\" alt=\"Fibre in fruits and vegetables\" class=\"wp-image-399325\" style=\"width:843px;height:562px\" title=\"Fibre in fruits and vegetables\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1090509610-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1090509610-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1090509610-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1090509610-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Nuts and seeds<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Nuts and seeds<\/a><\/strong> are also full of fibre. In the case of <a href=\"https:\/\/gymbeam.com\/chia-seeds-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">chia seeds<\/a>, they can contain between 2 and 34 g of fibre per 100 g.<\/li>\n\n\n\n<li>Fibre content can reach extremely high levels. Their<strong> daily portion<\/strong> should, however, be <strong>less<\/strong> than that of the previously mentioned foods.<\/li>\n\n\n\n<li>Nuts and seeds are rich in both <strong>fat and energy<\/strong>. A 100 g serving of almonds contains up to 50 g of fat and 580 kcal (2420 kJ). In terms of energy content, the given amount is similar to a larger piece of lunch consisting of 150 g of meat and 200 g of rice, for example.<\/li>\n\n\n\n<li>Treat yourself to one <strong>small handfu<\/strong>l (about<strong> 30 g<\/strong>) <strong>of nuts<\/strong> and seeds per day, as this is the optimal amount. For example, if you eat 30 g of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/pistachios-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pistachios<\/a>, you will get about 3.3 g of fibre (about 13% of your required daily intake).<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">How much fibre do some types of seeds and nuts contain on average?<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Product (raw)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">chia seeds<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">flax seeds<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">almonds<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">pistachios<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">hazelnuts<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">walnuts<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">fibre content\/100 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">34 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">27 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><em>zdroj: USDA Food Data Central<\/em><\/figcaption><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/10\/WhatsApp-Image-2021-01-19-at-17.50.45-2-1124x749.jpeg\" alt=\"Fibre in nuts and seeds\" class=\"wp-image-399288\" style=\"width:843px;height:562px\" title=\"Fibre in nuts and seeds\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/WhatsApp-Image-2021-01-19-at-17.50.45-2-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/WhatsApp-Image-2021-01-19-at-17.50.45-2-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/WhatsApp-Image-2021-01-19-at-17.50.45-2-1536x1023.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/WhatsApp-Image-2021-01-19-at-17.50.45-2.jpeg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_a_good_daily_intake_of_fibre\"><\/span><div id=\"exacc_6N5fY6etDMaWsAf2w4uwAQ_3\" class=\"iDjcJe IX9Lgd wwB5gf\" aria-hidden=\"true\"><strong>What is a good daily intake of fibre?<\/strong><\/div>\n<div class=\"YsGUOb\"><\/div><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Many people <strong>lack fibre in their diet<\/strong>. In 2017 scientists discovered that adults in Europe consume between 14 and 25 g. According to the European Food Safety Authority (EFSA), the recommended intake of fibre should be at least <strong>25 g.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The recommendations for the US population (Dietary Guidelines for Americans) talk about <strong>28 to 34 g<\/strong>, depending on age and gender. Every country has its own recommendations, but they all fall between 25 and 35 g of fibre per day. <span style=\"color: #ff6600;\">[4,7,8,10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The following foods contain the recommended 25 g of fibre: <strong>50 g of oats <\/strong>(this serving has about 7 g of fibre),<strong> one large apple<\/strong> (about 3 g of fibre), <strong>70 g of whole-wheat pasta<\/strong> (raw, about 6 g of fibre), <strong>100 g of carrots<\/strong> (about 3 g of fibre), and <strong>100 g of rye bread<\/strong> (approx. 6 g of fibre). <span style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/10\/IMG_0317-749x1124.jpg\" alt=\"How to eat more fibre?\" class=\"wp-image-399303\" title=\"How to eat more fibre?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_0317-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_0317-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_0317-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_0317-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_0317-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\"><strong>How to eat more fibre and get the necessary amount?<\/strong><\/h3>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li><strong>Choose whole-grain food<\/strong> such as whole-grain bread and pasta.<\/li>\n\n\n\n<li>Try other cereals, such as <strong>barley<\/strong>, <strong>oats,<\/strong> and<strong> rye.<\/strong><\/li>\n\n\n\n<li><strong>Try pseudo-cereals<\/strong> like buckwheat, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/black-quinoa-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">quinoa<\/a>, or amaranth.<\/li>\n\n\n\n<li>Replace white flour in baking with whole wheat, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-fine-wholemeal-rye-flour-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">rye<\/a>, buckwheat, and other whole grains.<\/li>\n\n\n\n<li>Consume <strong>at least 400 g of veggies and fruits<\/strong> per day. The proportion of vegetables should be greater than that of fruit.<\/li>\n\n\n\n<li><strong>Do not peel fruits and vegetables.<\/strong> The peel of fruits and vegetables, such as apples, pears, and cucumbers, contains the majority of the fibre.<\/li>\n\n\n\n<li>Include <strong>legumes<\/strong> <strong>at least twice a week<\/strong> in your diet. They can be added to a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-creamy-lentil-soup-with-pumpkin-seeds\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">soup<\/a>, spread, or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-caesar-salad-with-crispy-chickpeas\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">salad<\/a>.<\/li>\n\n\n\n<li>Regularly consume <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">nuts and seeds<\/a>. You can also use <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/nut-butters\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">nut butter<\/a>&nbsp;instead of nuts.<\/li>\n\n\n\n<li>You can also improve your fibre intake with supplements such as <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-psyllium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"psyllia (opens in a new tab)\">psyllium<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/apple-fiber-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">apple fibre<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/glucomannan-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">glucomannan<\/a>, or the complex supplement called <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/daily-fiber-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Daily Fiber (opens in a new tab)\">Daily Fiber<\/a>.<\/li>\n\n\n\n<li>Examine the fibre content on <strong>food labels<\/strong>. A food containing at least 3 g of fibre per 100 g is considered a <strong>fibre source<\/strong>, according to the regulations. Food is said to have a <strong>high fibre content if it contains 6 g or more<\/strong> of it. <span style=\"color: #ff6600;\">[13, 14]<\/span><\/li>\n<\/ol>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Possible side effects of high fibre intake<\/strong><\/h3>\n\n\n\n<p>Fibre falls under the phrase &#8220;too much of anything is bad&#8221;. The health benefits of the prescribed 25\u201330 g are undeniable, but if you overdo the norm, it can cause problems. Fibre intake of <strong>50\u201360 g<\/strong> per day is regarded as excessive. Difficulties may occur, particularly if you maintain a high intake for a prolonged period of time.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Gas and abdominal pain<\/strong> can result from eating too much fibre. This may also occur if you rapidly increase fibre intake.<\/li>\n\n\n\n<li>High consumption may induce <strong>diarrhoea<\/strong> and loose stool in some people.<\/li>\n\n\n\n<li>However, consuming too much fibre can also lead to <strong>constipation<\/strong>. Especially if your water intake is insufficient. If you don&#8217;t drink much water, the amount of fibre that is <strong>within the range of the recommended intake<\/strong> may also contribute to constipation. So be sure to drink between <strong>30 and 45 ml of water per kilogram of body weight.<\/strong><\/li>\n\n\n\n<li>Long-term excessive intake of fibre can lead to <strong>reduced absorption of minerals,<\/strong> such as <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/iron-120-caps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">iron<\/a>,&nbsp;<a href=\"https:\/\/gymbeam.com\/zinc-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zinc <\/a>or <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/calcium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">calcium.<\/a><\/li>\n\n\n\n<li>At the same time, absorption of some <strong>medications<\/strong> can be reduced. <span style=\"color: #ff6600;\">[3]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>As you can see, it is not a good idea to<strong> consume too much fibre,<\/strong> even though it is a healthy ingredient. If you don&#8217;t get enough fibre in your diet, increase your intake in a sensible way. Prioritize consuming <strong>foods high in fibre<\/strong>, <strong>then think about taking nutritional supplements.<\/strong> On the other hand, consider whether you have an excess intake of fibre if you experience some of the aforementioned negative effects.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you&#8217;re bothered by bloating, check out our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/stomach-bloating-and-how-to-get-rid-of-it\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>What Causes a Bloated Stomach and How to Get Rid of It?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_should_you_remember\"><\/span><strong>What should you remember?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>There is no denying that <strong>fibre is good for our health. <\/strong>Therefore, you shouldn&#8217;t neglect its intake.&nbsp;Aim for at least 25 g of fibre per day if you want to assist your<strong> digestion, digestive health, and gut microbiota composition, or prevent blood sugar fluctuations.<\/strong> You can achieve this by increasing your intake of<strong> legumes, whole grains, veggies, fruits, and nuts.<\/strong><\/p>\n\n\n\n<div style=\"height:22px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you found this article useful,&nbsp;share it with your friends and acquaintances.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fiber\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFiber\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/grains-and-cereals\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGrains and cereals\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Every high-quality diet should include fibre. Do you understand why, though? The article you&#8217;re reading today will outline the numerous health advantages of fibre as well as several foods you can eat more of to increase your intake.<\/p>\n","protected":false},"author":156,"featured_media":399129,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[7457,7583,7619,7349],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-399557","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-digestion","9":"tag-fibre","10":"tag-health","11":"tag-nutrition","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Dietary Fibre: Why Is It Important and What Are Its Sources? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"What is fibre, where can you find it, and why is it necessary for food? 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