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Due to their ability to bind water, dietary fibers bring a large volume. In addition, they have to be chewed for a long time due to their structure.This ensures on the one hand a saturation, because the stomach is filled, one goes a little further in the digestive tract, this ability has a positive effect on the intestinal activity. Water is bound, which is important for stool consistency. The volume stimulates the movements of the intestines. In the case of diarrhea or constipation, dietary fiber thus provides natural support.
In addition to water, however, bile acid is also bound in the intestines. Since bile acid is derived from cholesterol, dietary fiber has a cholesterol-lowering effect because the bound bile acid is excreted.
The complexity of dietary fiber slows the digestion of carbohydrates (complex carbohydrates), slowing the rise in blood sugar levels. Rather than a "sugar peak," it enters our blood continuously over a longer period of time, which helps us stay powerful and focused - and less likely to feel hungry again. Through all of these functions, dietary fiber lowers the risk of diseases such as diabetes, heart attacks and intestinal disorders. They support dietary changes through their satiating effect and stabilization of blood sugar, thus alleviating dreaded cravings. Despite their valuable contribution to our health, they do not count as nutrients because they do not meet crucial criteria.
Dietary fiber is only found in plant foods, so you can ensure adequate intake by eating a high intake of vegetables, fruits, whole grains and legumes. The recommendation is at least 30 grams per day.