Dietary fibre: small but vital

Fibre has long been considered a "mysterious" component of plant-based foods. They stimulate digestion, stabilise blood sugar levels, help lower cholesterol and protect the heart and blood vessels.

Numerous studies prove this: People who regularly eat a high-fibre diet have a lower risk of chronic diseases and a lower overall mortality rate.

What is dietary fibre?

Dietary fibres are components of plant-based foods that can hardly or not at all be digested in the small intestine. They reach the large intestine and are fermented there by bacteria or lead to an increase in volume in the stool, which supports intestinal motility.

Dietary fibres have different effects depending on their structure and source:

They increase the stool volume and improve the intestinal transit time.
They can bind some of the bile acids or cholesterol in the intestine and thus contribute to lowering blood cholesterol.
They delay the absorption of sugar in the small intestine, which counteracts the rise in blood sugar after meals.
Fermentation produces short-chain fatty acids (SCFAs), which can have positive metabolic and inflammatory effects.

Why they are so important

1. reduced mortality risk & protection against chronic diseases

Extensive observational studies have shown that a high fibre intake is associated with a lower overall mortality rate. For example, meta-analyses showed that when comparing people with high vs. low fibre intake, the risk of death was reduced by 15 %, cardiovascular mortality by 31 % and the risk of stroke by 22 %.

The risk of cardiovascular disease, type 2 diabetes, bowel cancer and obesity is also lower with a high fibre intake.

2. support with weight control

Fibre promotes a feeling of satiety, slows down gastric emptying and prolongs the feeling of fullness. They therefore help you to eat less overall and maintain or reduce your body weight.

3. blood sugar and insulin regulation

By delaying sugar absorption, fibre ensures a smoother rise in blood sugar after meals, which can be particularly beneficial for people with insulin resistance or diabetes.

4. positive effect on the intestinal flora

The fermentation of dietary fibre by intestinal bacteria (especially in the large intestine) produces short-chain fatty acids that can reduce inflammation and promote the growth of beneficial bacterial strains.

Quantities & ratio to energy intake

A food can be described as "high in fibre" if it contains 6 grams of fibre per 100 grams or more. But be careful: if a product is also very high in fat or sugar, the health benefits can be relativised.

It is therefore worth taking a look at fibre density, i.e. the proportion of fibre in relation to energy intake. The German Nutrition Society (DGE) recommends 14.6 grams of fibre per 1,000 kilocalories or 3.5 g/MJ.

For adults, the guideline is at least 30 grams of fibre per day. This recommendation is based on preventive effects against chronic diseases.

Unfortunately, the average intake in Germany is significantly lower: the National Consumption Study II found around 18 g/day for women and 19 g/day for men.

Where is fibre found?

Dietary fibre is mainly found in plant-based foods:

Wholemeal products (e.g. wholemeal bread, Wholemeal pasta, Oatmeal)
Pulses (beans, Lenses, peas)
Vegetables and fruit, especially with peel
Nuts, seeds, linseed, chia seeds
Vegetables such as salsify, artichokes, mushrooms and peppers

Tips for everyday life: cleverly integrating fibre

Wholemeal instead of white flourChoose wholemeal bread, wholemeal rice, wholemeal pasta or oatmeal.
More pulsesUse lentils, beans or chickpeas regularly, e.g. as soup, stew or salad.
Eat fruit & vegetables with peelwhenever possible (e.g. apple, pear, carrot).
Nuts, seeds, kernels use as a snack or topping (e.g. linseed, chia).
Keep an eye on "fibre density"Choose foods that are high in fibre and comparatively low in calories.
Increase slowly & drink a lotToo rapid an increase can lead to flatulence. Drink plenty of fluids (water) at the same time.
Variety is importantCombine different sources, e.g. whole grains, pulses, vegetables, for a broad spectrum of fibre and its effects.

Conclusion

Fibre may seem "inconspicuous" at first glance, but its importance is immense. They act as an intelligent helper in the body: they regulate blood sugar, lower cholesterol, promote your intestinal flora and reduce the risk of chronic diseases.

If you stick to a high-fibre diet, ideally with a fibre density of at least 14.6 g per 1,000 kcal, and combine it with sufficient fluids, you will be doing your body a real service.

Would you like to diversify your diet? Then take a look at the delicious ready meals from bleibwacker. Fast, tasty and uncomplicated.

Sources:

German Nutrition Society (DGE) (2024): German Nutrition Society (DGE) (2024): Information flyer on dietary fibre. Berlin: DGE Media Service. Available at: https://www.dge-medienservice.de/ flyer_fibre241030_1.pdf (accessed 10 October 2025).

Federal Institute for Risk Assessment (BfR) (n.d.): Health assessment of dietary fibre. Available at: https://www.bfr.bund.de/lebensmittel-und-futtermittelsicherheit (Accessed: 10 October 2025).

German Society for Nutrition (DGE) (2021): DGE-FAQ: Dietary fibre. Berlin: DGE. Available at: https://www.dge.de/gesunde-ernaehrung/Ballaststoffe-2021.pdf (Accessed: 10 October 2025).

Kroke, A., Boeing, H. & Schulze, M. B. (2013): Dietary fibre and health - current findings on the prevention of chronic diseases. Ernährungs Umschau, 60(12), pp. M712-M719. Available at: https://www.thieme-connect.com/.pdf (Accessed: 10 October 2025).

Pictures

Brown lenses: Pixabay, jhenning, #7005289
Salad: Pixabay, Pexels, #1834645
Vegetable pan: Pixabay, moon face, #8027678