Numerous studies show that people who follow a diet rich in dietary fiber enjoy a healthier body weight, reduced fat levels, and an improved Body Mass Index (BMI). So, why does eating dietary fiber support good health, and how does it aid in weight loss and maintaining a lean figure?
Like many other health factors, it all comes down to gut health. The condition of our gut influences everything from our immune system to our mood. Increasingly, research connects poor gut health with inflammation in the body, which underlies numerous conditions, including overweight. Unfortunately, our modern diet, high in sugar and processed foods, severely disrupts the delicate balance of bacteria in our gut. The population of beneficial gut bacteria declines while harmful bacteria thrive. To restore this bacterial balance, we need to nourish the good gut bacteria, and that’s where dietary fiber plays a crucial role.
Why dietary fiber?
The beneficial bacteria in our gut have a favorite food: dietary fiber. Our digestive enzymes cannot break down dietary fibers, mostly derived from vegetables, so these fibers pass through our digestive system intact, providing vitamins, nutrients, and short-chain fatty acids to support the good bacteria.
When we don’t get enough dietary fiber, the good bacteria literally "starve," leading to different effects — some die off while others begin to feed on the gut’s protective lining. This can cause the intestinal wall to become permeable (Leaky Gut Syndrome), allowing bacteria and toxins to escape and spread through the bloodstream, potentially causing infections throughout the body. As a result, our immune system weakens, inflammation may develop, and we become more vulnerable to weight challenges.
How much dietary fiber should I be eating?
Scientific research shows that as soon as you stop getting enough dietary fiber, the delicate balance of bacteria in your gut can quickly become disrupted. Generally, women should aim for at least 25-30 grams of dietary fiber per day, while men should target 30-38 grams (according to WHO guidelines). Sadly, most adults consume less than half the recommended amount. If you're following a low-carb diet, this number might be even lower since it often means eating fewer fruits, grains, legumes, and even vegetables.
Which foods are rich in dietary fiber?
Vegetables, fruits, and whole grains are especially rich in dietary fiber. However, whole grains also come with some drawbacks, such as high levels of phytic acid, which can hinder the absorption of important minerals like calcium, copper, iron, magnesium, and zinc. Fruit contains a lot of fructose, which can feed the bad gut bacteria. However, this doesn’t mean you should completely avoid whole grain products or fruit. If your goal is to increase your dietary fiber intake for a healthy gut, it’s best to focus on vegetables. Make sure to meet the WHO’s recommended amount by including plenty of vegetables in your diet. Especially rich in dietary fiber are avocados, leafy greens, cruciferous vegetables like broccoli and spinach, raw almonds, and dark berries.
Combined with fiber-rich foods, bone broth can be a wonderful supplement, supplying your body with essential minerals and nutrients such as collagen and amino acids.
Prebiotic Foods as a Source of Dietary Fiber
Prebiotics are dietary fibers that specifically nourish the beneficial gut bacteria. Prebiotic dietary fibers pass through the digestive system undigested until reaching the large intestine, where they help form beneficial short-chain fatty acids. A very high-quality source of prebiotic fibers is chicory root or the inulin derived from chicory root. Other sources include raw chicory root, Jerusalem artichoke, dandelion greens, garlic, and onions.
As you probably know from other blog articles on our site, collagen can help protect the intestinal wall if it is attacked and becomes porous due to a bacterial imbalance. That’s why collagen is such a wonderful food to help reduce inflammation. Our JARMINO Beauty Collagen is a unique formula combining collagen with the prebiotic dietary fiber inulin. This supports the protection of your intestinal lining and nourishes beneficial gut bacteria with vital dietary fiber. Give it a try and discover how great you’ll feel after 4-8 weeks.
Order collagen powder
