10 good reasons to eat more fiber

Elena KozlovaLS Food
Foods that contain fiber improve the digestive process
Fiber-containing foods improve digestion

Fiber is an insoluble dietary fiber that remains unchanged when it passes through the gastrointestinal tract. It is an important element for the proper functioning of many body systems.

Among the good reasons why it should be consumed more is the ability to improve intestinal peristalsis (progressive wave-like contractions), increase the feeling of satiety, reduce the glycemic index of food and prevent constipation, according to

10 good reasons to eat more fiber

Every day, you should take in about 30 grams of dietary fiber. This can be achieved by eating fruits, vegetables, whole grains, legumes, and nuts.

Hyperphagia (increased hunger or appetite)

The feeling of uncontrollable and constant hunger can be regulated with the help of fiber in the diet. It increases the feeling of satiety and prolongs the time of gastric emptying, counteracting frequent meals.


Fiber helps to improve peristalsis by increasing and facilitating intestinal transit. Thus, it prevents constipation and possible complications.


Dietary fiber stimulates the growth of probiotic bacteria, thereby contributing to the balance of intestinal microflora, which is involved in numerous body functions (immune system, synthesis, gastrointestinal system, etc.).

Dyspepsia (slow and difficult digestion)

Fiber promotes gastric emptying and proper digestion, reducing various diseases, such as gastroesophageal reflux.


Fibers do not bring calories and provide a satiating effect, helping to prevent excessive food consumption and obesity.


Fiber affects blood sugar levels and insulin peaks after meals. In addition, it lowers the glycemic index of food, so reasonable consumption is recommended for people with diabetes and prediabetes.


Fiber prevents the reabsorption of bile acids, and propionic acid, which is produced in the intestines by fermentation of fibers, reduces cholesterol synthesis in the liver.

Cardiovascular disorders

Dietary fiber is a reliable means of preventing cardiovascular disease in the long term.

Tumors of the gastrointestinal tract

Studies show that populations that typically consume fatty, high-calorie, low-fiber foods are more likely to develop colon cancer than those who prefer a diet rich in vegetables, cereals, whole grains, legumes, and fruits.

Chronic inflammatory diseases

There is currently no reliable scientific information on the benefits of fiber consumption in chronic inflammatory diseases. However, there is experimental evidence of the benefits of some fibers in modulating the intestinal microbiota, which is important in the presence of inflammation.

Tips for increasing your daily fiber intake

  • Eat at least two servings of vegetables for lunch and dinner.
  • Eat two or three palm-sized fruits, preferably with the skin on (if it is edible), as this part contains more fiber.
  • Do not pass fruit juices through a sieve, because the pulp and its pieces are very rich in fiber.
  • Eat several legumes, even in one dish.
  • Give preference to whole grain products.


For those who have rarely eaten foods with fiber, increasing the usual intake of dietary fiber should be done gradually, as it can be accompanied by the appearance of undesirable effects, such as excessive bloating or diarrhea.

In addition, too much fiber leads to an excess of phytic acid, a substance that interferes with the absorption of certain minerals important for health (calcium, selenium, iron, and zinc).

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