- Prebiotic with Inulin-FOS
- Provides important soluble dietary fiber
- Gut Formula
- Contains L-glutamine, fiber, curcuma, boswellia and aloe
- Contains 500 mg flea seed fiber per capsule
- Flea seed fibers can absorb up to 20 times their own weight in moisture
- Prebiotic with guar bean fiber
- Soluble fiber from Indian guar beans
- Blend of 25 high-quality ingredients
- Contains fiber, vitamins, enzymes and herbal extracts
- Contains 3 grams of glucomannan per daily dose
- Contains 15 grams of psyllium seed per daily dose
- Prebiotic with guar bean fiber
- Provides important soluble dietary fiber
- Contains 3 grams of glucomannan per daily dose
- Suitable for vegetarians and vegans
- Formula for the cholesterol
- Contains, among other things, beta glucans from oat bran
- Formula for bowel movements
- Contains fiber, prebiotics and flaxseed
Fibers are a group of carbohydrate-like substances of plant origin whose similarity is that they are neither absorbed by the small intestine nor digested by enzymes. Fiber substances therefore reach the colon intact.
Taking Fiber together with Probiotics is often even more effective.
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Fiber-rich foods: what's high in fiber?
Fiber is found in plant foods and not in foods of animal origin. However, fiber is added to some dairy products. Whether that is the case can be found on the product label.
There is not really a "Top 10" of most fiber-rich plant products: all fruits, vegetables, legumes, grains, nuts and whole grain products contain fiber. Nice to note, of course, that these products contain many other health-promoting substances.
A few products do stand out: navy beans (a type of white bean), avocado, chia seeds and kale contain above-average amounts of fiber.
How many grams of fiber per day?
Adults need about 30-40 grams of fiber per day. A more precise determination is as follows: for every 1,000 calories consumed, 14 grams of fiber is needed.
Only a few percent of the population achieves such an amount. The average Dutch adult gets about 20-25 grams of fiber through diet.
The average Dutch adult gets about 20-25 grams of fiber through diet.
Causes of deficiencies
The causes are quite simple: too little consumption of fruits and vegetables and whole grain products. In white flour, due to modern milling techniques, there is almost no fiber anymore.
Why Eat Fiber?
Fiber plays a role in digestion and bowel movement. There are various types of fiber (including: cellulose, inulin, pectin, hemicelluloses, gums, lignin, resistant starch, fructans, saponins, tannins). Different fibers have different properties and therefore different functions.
Psyllium fiber
Some dietary fibers (e.g., psyllium fibers) absorb moisture, increase the volume of stool, and thus promote peristalsis and thus the speed of passage. Other fibers can be fermented and provide a good nutrient medium for intestinal bacteria. Other equally important functions of fiber may not be mentioned here.
Ballast substances?
Before it was well understood what the physiological functions of dietary fiber are, it was often referred to as ballast substances. This meant that they were substances without a function (ballast). It is now clear that fibers do have a range of (important) functions, but this old term is still used.
Fiber and Prebiotics
There are some misunderstandings as to whether fiber and prebiotics are not actually the same thing:
Fiber: soluble and insoluble
Prebiotics: soluble
So the difference is in the solubility: prebiotics are soluble fibers that can be fermented by gut bacteria.
With insoluble fiber, this does not happen. Insoluble fiber is not a prebiotic.
Prebiotics is a subset of fiber: all prebiotics are fiber but not all fiber is prebiotic.
A term also used for prebiotics is prebiotic fiber.
Soluble fiber
Another misunderstanding about soluble and insoluble dietary fiber is the supposed absorbability of soluble fiber. This is not the case: soluble fiber is also not absorbed or digested.
Some well-known types of fiber
Arabinogalactans (Larix extract)
Guar fiber
Psyllium fiber
Apple pectin
Grapefruit pectin
Flaxseed
Flaxseed
Rice bran
Oat bran