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What do we need fiber for?

What do we need fiber for?


Dietary fibre is important and good for our digestion. This is also what the DGE, the German Nutrition Society, says and why it advises to consume 30 grams¹ daily. But what is dietary fibre anyway and how does it support the gastrointestinal tract? What is the function of dietary fibres? Where is it found and how can you get 30 grams into your daily diet? Here is where you can find out all about it.


Table of contents

  1. What is dietary fiber?
  2. How fiber supports our gut
  3. Dietary fiber helps with weight loss
  4. 30 grams of fiber daily



Dietary fibres are indigestible plant fibres. They are the basic substance of plant cells and are thus mainly found in fruit and vegetables. But dietary fibres are also found in processed products such as bread, pasta, muesli, vegetable spreads and even jams. The fact that they are indigestible means that the body cannot convert them into energy, which makes them a calorie-free satiator. Indeed, dietary fibre increases the volume of our food and ensures that we feel fuller for longer.
Colorfully arranged vegetables in a white bowl

Wholemeal bread with butter and jam
Noodle-vegetable plate on white table

The difference between oranges and orange juice

One example that shows how fibre affects your food volume and thus changes your satiety is orange juice: freshly squeezed orange juice is easier and quicker to consume than when the fruit is still whole and needs to be chewed. At Sunday brunch, you may even unknowingly consume three oranges as juice. An amount that seems a lot for whole oranges. By chewing the oranges, we get the juice that is still bound in the cell. After the juice pulp is swallowed, it stays in the stomach longer than just the juice alone. And the longer the stomach stays full, the longer we are full. Chewing additionally contributes to satiety.


Are all dietary fibres the same?

No, not all dietary fibres are the same. There are two groups that can be distinguished: water-soluble and water-insoluble dietary fibres. The soluble dietary fibres take on a gel-like consistency, while the insoluble dietary fibres do not change their shape and remain as dietary fibres during digestion. Both forms of dietary fibre are important for gastrointestinal health as they perform different tasks.



After the chewed food mush has passed from the stomach into the intestine, it is transported further by laola-shaped waves. These waves work best - as in a stadium - when many people participate. "Many" in this case refers to the amount of food available, including fibre. The greater the relative volume of food, the better the waves work and the better the food can travel through the intestine.

The insoluble dietary fibres in particular play to their strengths, as they retain their shape and thus only influence the volume. The water-soluble dietary fibres, which provide a gel-like consistency, make the food mush supple and allow it to glide better. Together, the two types of dietary fibre make it easier for food to pass through the intestines. This not only prevents abdominal pain and constipation, but also ensures that going to the toilet is easier and haemorrhoids can be prevented.


Freshly squeezed orange juice in a glass
Walnuts in an open jar

In addition to the improved intestinal passage, dietary fibres have another effect. Although they are unusable for human digestion, they serve as a food source for your intestinal bacteria. Every person has an infinite number of intestinal bacteria, also known as intestinal flora. The bacteria there are important for health and accompany everyone throughout their lives.

Recent research has attributed different types of bacteria to different effects on health and even behaviour². The composition of the different species is individual and is also influenced by diet. By eating fibre, you give these bacteria their basis for life and ensure that the good species prevail over the bad ones.





Chia seeds in a measuring spoon
Carrot Ginger OMNIbar



The effects described can help with weight regulation. Due to the chewing and the longer time spent in the stomach, the feeling of satiety is strengthened and hunger does not set in again until later. It also takes longer to release the nutrients from the cells. This means that sugar, for example, is absorbed more slowly and the blood sugar level does not rise rapidly. A rapid rise also means a steep drop in the blood sugar curve later on, which often triggers cravings.

The intestinal bacteria, which are nourished by fiber, most likely help you lose weight, or drive out so-called "moppel bacteria" ³ , which can make it difficult to lose weight. It is therefore advisable to regularly incorporate the fiber into meals in order to achieve the recommended 30 grams. Some foods are particularly high in fiber, such as oatmeal. Check out our blog for tips on how to lose weight with oatmeal .



Unfortunately, most Germans fail to live up to the DGE's advice and consume too little dietary fibre⁴. To take in the recommended 30 grams, a plant-focused diet is advisable. This means that the majority of the food consumed daily should not be of animal origin. Fruit and vegetables, as well as whole-grain products such as bread, pasta and oatmeal, are already good ways to reach the target. Those who still do not eat enough fibre can try psyllium husks, linseed, chia seeds or nuts. Our OMNIbars contain a whopping 9 grams of fibre from rice crisps, oat flakes, hemp seeds and quinoa.

To determine your fibre intake, you can keep a food diary for a few days or use an app to record your meals. Many apps have good databases that they use to tell you how much fibre is in your diet.



[1] DGE: fiber

[2] Sharon et al: The Central Nervous System and the Gut Microbiome

[3] Tseng CH, Wu CY: The Gut Microbiome in Obesity

[4] MRI: National Consumption Study

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