Dietary fibre
healthy for intestinal flora, blood sugar and cholesterol
Saturators with positive effects
Dietary fibres are plant components that cannot be digested, but which the bacteria in our intestines need to stay healthy. Dietary fibre neither provides calories nor increases the blood sugar level. They ensure a longer feeling of satiety and also let the blood sugar level rise more slowly. About 30-40g of fibre should be consumed per day.
Fruit, salads, vegetables, legumes, nuts, wholemeal products such as wholemeal bread, pasta, rice, cereal flakes and flour belong to a diet rich in fibre. Low-fibre foods include baguettes, rolls, toast, pastries, cakes and sweets. These are hardly satiating and also raise the blood sugar level very quickly.
Fortunately, a high-fibre diet is very easy to implement - integrate more high-fibre foods into your daily diet - done. You may find out that some of your favourite foods have a higher fibre content anyway, so you'll be happy to eat more of them.
Another advantage of a diet high in fibre is that it has a positive effect on cholesterol levels and supports digestion. However, you must make sure that you drink enough liquid (at least 2 litres) so that the dietary fibres swell sufficiently and can develop their health-promoting effect.
What can dietary fibres contribute to my health?
Dietary fibres ...
- stimulate the production of saliva
- stimulate the digestion
- promote the feeling of satiety
- bind toxins
- maintain the intestinal flora
- lower the blood sugar level
- lower the cholesterol level
Slowly increase the amount of fibre in your diet
Get your body slowly accustomed to more fiber in your food, a too fast change can lead to flatulence. The aim is to make the right choice, quantity and composition of food with pleasure in order to increase your well-being and optimise your blood sugar level.
In everyday life, you can already get a good proportion of fibre at breakfast, e.g. wholemeal bread with fresh vegetables, or wholemeal oat flakes with seeds and fruits. A muesli made of cereal flakes, linseed and apple is also very suitable.
At lunchtime, you can replace conventional noodles with wholemeal pasta, so you have significantly increased the amount of dietary fibre without any extra effort. Additionally increase the vegetable content in the sauce and enjoy not only a tasty lunch, but also a long-term positive effect on your health.
Raspberries, blackberries or almonds also contain a good portion of fibre and are ideal as a snack between meals.
A delicious dinner with broccoli, peas, raw carrot salad and wholemeal rice rounds off the day.
Find your favourite foods with high fibre content and combine health and enjoyment in a simple way.