Fibers do more than just relieve your constipation. Yes, eating high-fiber foods is actually very good for you! Let us explain why this is good for your body and what types of foods are rich in natural fiber. Don't worry, we're not forcing you on a crazy diet.

Are you getting enough fiber?

Eating plenty of fibre results in a lower risk of chronic diseases and premature death, according to recent research commissioned by the World Health Organisation (WHO). The research, which was conducted at the University of Otago in New Zealand, provides strong evidence for the effects of fibre. This study was a systematic review and meta-analysis, meaning that many different studies on the effects of fibre were looked at.

What is fiber?

Fibers are carbohydrates that our intestines cannot digest. They primarily come from the cell walls of plants, which means they can be found in unprocessed plant products such as vegetables, fruits, whole grains, legumes, nuts and seeds.

Soluble and insoluble fibers

Soluble fiber can lower cholesterol and blood sugar. It helps your body improve blood glucose control, which can help reduce the risk of diabetes. Insoluble fiber draws water into stool, making it softer and easier to pass with less strain on the intestine. 💩

What are high-fiber foods?

These foods selected below contain different types of fiber, which in various ways contribute to the health of our digestive system and give us a long-lasting feeling of satiety:

1. Grains : Whole grain products should provide you with 1 to 2 grams (or more) of fiber per serving. Foods that fall into this category include whole-grain bread, oatmeal, brown rice, and whole-wheat pasta.
2. Vegetables – Many vegetables contain around 2 to 3 grams of fiber per serving. You could include things like broccoli, cabbage, carrots, cauliflower, corn, eggplant, green beans, peas, kale, mushrooms, spinach, sweet potatoes… the list goes on.
3. Fruit : These can be fresh, frozen, or dried and will give you about 2 grams of fiber per serving. Include passion fruit, avocado (yes, it's a fruit), raspberries, blackberries, and pears in your diet.
4. Legumes – Most legumes provide you with about 6 to 8 grams of fiber per serving. Some beans you want to look out for are black beans, black-eyed peas, kidney beans, lentils, and split peas.

It's good to note that these products contain more fiber than non-whole grain products, such as white flour products and white rice. So if you want more fiber in your dinner, go for the high-fiber food options mentioned above.

What are some health benefits of fiber?

Scientific studies give us evidence about the effects of fiber. It is good to note that numerous studies have been conducted on the health benefits of fiber, with interesting results. The main conclusions of the study mentioned above were:

• People who ate the most fiber were 15 to 30 percent less likely to die prematurely and suffer from cardiovascular disease, stroke, type 2 diabetes and colon cancer compared to people who ate the least fiber.
• People who ate a lot of fiber had lower weight, healthier blood pressure, and healthier cholesterol than people who ate little fiber.
• The greatest health gain was seen with an intake of 25 to 29 grams of fiber per day. However, research suggests that even higher fiber intake leads to more health benefits.

How can I enjoy the health benefits of fiber?

The Nutrition Centre recommends getting 30 to 40 grams of fibre every day. Unfortunately, most people are unable to achieve this amount. The most recent food consumption survey by the National Institute for Public Health and the Environment shows that the Dutch eat on average only 20 grams of fibre per day. This is a shame, given the many benefits that a high fibre intake brings. A Plenny Shake is a rich source of fibre. It contains 8.2 grams of fibre per serving, which means that you can easily consume almost a quarter of the recommended daily fibre intake. Combine this with a healthy and varied diet, rich in unprocessed plant-based products, and you can easily achieve the recommended fibre intake! You can also use Plenny Shake as your fibre supplement alongside your regular fibre intake. This way, you can also enjoy all the health benefits that fibre has to offer us.

Get your Fiber fix and order Plenny Shake, Bar or Drink

Sources:

• E. Whitney, SRR Understanding Nutrition 2013; 13th edition
• Link to research
• Link to the advice Nutrition Centre [Dutch]
• Link to food consumption survey [Dutch]