{"id":735,"date":"2026-07-20T09:00:00","date_gmt":"2026-07-20T07:00:00","guid":{"rendered":"http:\/\/longevitygoods.local\/fibre-and-health\/"},"modified":"2026-07-20T09:00:00","modified_gmt":"2026-07-20T07:00:00","slug":"fibre-and-health","status":"publish","type":"post","link":"https:\/\/longevitygoods.com\/de\/fibre-and-health\/","title":{"rendered":"Ballaststoffe: das am meisten untersch\u00e4tzte auf Ihrem Teller"},"content":{"rendered":"<p><strong>Fibre has the widest gap of any nutrient between how much it matters and how much attention it gets.<\/strong> Most adults in Europe eat somewhere between half and two thirds of the recommended amount, and the shortfall turns up in places people rarely connect back to breakfast. Here is what fibre does, and how to close the gap without wrecking your week.<\/p>\n<h2>The short version<\/h2>\n<ul>\n<li><strong>Aim for 25\u201335 g a day.<\/strong> The European average sits closer to 18\u201320 g.<\/li>\n<li><strong>You need both kinds.<\/strong> Soluble fibre feeds bacteria; insoluble fibre adds bulk and keeps things moving.<\/li>\n<li><strong>Food first, and variety over quantity.<\/strong> Thirty different plants a week does more than one big spoon of bran.<\/li>\n<li><strong>Increase it slowly, and drink more water.<\/strong> Going from 15 g to 35 g overnight is genuinely unpleasant.<\/li>\n<\/ul>\n<h2>What dietary fibre actually is<\/h2>\n<p>Fibre is the part of a plant your small intestine cannot digest, which is exactly what makes it useful \u2014 it arrives in the colon intact. Soluble fibre, in oats, beans, apples and psyllium, dissolves into a gel that slows digestion and is fermented by gut bacteria. Insoluble fibre, in whole grains, nuts and vegetable skins, does not dissolve; it adds bulk and shortens transit time. You want both, and almost every real plant food contains a mixture.<\/p>\n<h2>Why your gut bacteria care so much<\/h2>\n<p>When gut bacteria ferment soluble fibre they produce short-chain fatty acids, and butyrate is the one that matters most \u2014 it is the preferred fuel of the cells lining your colon. A diet low in fibre is a diet that starves that population. This is the mechanism sitting underneath most of the epidemiology linking high-fibre diets with better long-term outcomes, and it is also why variety beats volume: different fibres feed different bacteria.<\/p>\n<h2>How much do you actually need?<\/h2>\n<p>EFSA considers 25 g a day adequate for adults, and most national guidelines across Europe land between 25 and 35 g. Actual intake in most European countries sits around 18 to 20 g. That is a gap of roughly one large bowl of lentils, or four slices of proper wholegrain bread, or a handful of nuts plus a portion of beans \u2014 smaller than it sounds once you look at it in food rather than grams.<\/p>\n<h2>Where to get it<\/h2>\n<p>Legumes are the densest ordinary source: a cup of cooked lentils is around 15 g on its own. After that, oats, barley, rye, chia and flax seeds, berries, and any vegetable you eat with the skin on. The general rule that survives every dietary fashion is a wide range of plants rather than a large quantity of one \u2014 aim for the count of different plant foods across a week rather than a single number at breakfast.<\/p>\n<h2>Go up slowly<\/h2>\n<p>The commonest mistake is doubling your intake in a day. Gas, bloating and cramps follow, people conclude fibre disagrees with them, and they go back to eighteen grams. Add five grams a week and give the bacteria time to adjust. Drink more water while you do it \u2014 soluble fibre needs it to form the gel that makes it work.<\/p>\n<h2>Products for gut health<\/h2>\n<p>Food does the heavy lifting here, but a few products fill specific roles: <a href=\"\/product\/designs-health-gi-revive-powder-l-glutamine-aloe-vera-zinc\/\">GI Revive Powder<\/a> combines L-glutamine, aloe vera and zinc carnosine, <a href=\"\/product\/designs-health-digestzymes-complete-digestive-enzyme-complex\/\">Digestzymes<\/a> is a digestive enzyme complex, and <a href=\"\/product\/armra-colostrum-colostrum-powder-jar\/\">ARMRA Colostrum<\/a> is a popular addition. Browse <a href=\"\/product-category\/gut-digestion\/\">gut and digestion<\/a> for the full range.<\/p>\n<h2>Summary<\/h2>\n<p>Fibre is cheap, boring and consistently underrated. Twenty-five to thirty-five grams a day from as many different plants as you can manage, built up over a few weeks rather than a few days, with water alongside it. There is no supplement that replaces it \u2014 which is part of why it gets so little airtime.<\/p>\n<h2>Read next<\/h2>\n<ul>\n<li><a href=\"\/how-to-take-a-multivitamin\/\">How to take a multivitamin: timing, form and the mistakes that waste it<\/a><\/li>\n<li><a href=\"\/habits-are-a-design-problem\/\">Habits are a design problem, not a willpower problem<\/a><\/li>\n<li><a href=\"\/product-category\/gut-digestion\/\">Gut &amp; digestion in the shop<\/a><\/li>\n<\/ul>\n<p><em>This article is informational and does not replace medical advice.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Die meisten Erwachsenen in Europa essen etwa die H\u00e4lfte der Ballaststoffe, die sie sollten. Das Defizit zeigt sich an Stellen, die selten mit dem Fr\u00fchst\u00fcck in Verbindung gebracht werden.<\/p>\n","protected":false},"author":1,"featured_media":815,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[104],"tags":[108,107,105,106],"class_list":["post-735","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diet-nutrition","tag-diet","tag-digestion","tag-fibre","tag-gut-health"],"_links":{"self":[{"href":"https:\/\/longevitygoods.com\/de\/wp-json\/wp\/v2\/posts\/735","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/longevitygoods.com\/de\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/longevitygoods.com\/de\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/longevitygoods.com\/de\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/longevitygoods.com\/de\/wp-json\/wp\/v2\/comments?post=735"}],"version-history":[{"count":0,"href":"https:\/\/longevitygoods.com\/de\/wp-json\/wp\/v2\/posts\/735\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/longevitygoods.com\/de\/wp-json\/wp\/v2\/media\/815"}],"wp:attachment":[{"href":"https:\/\/longevitygoods.com\/de\/wp-json\/wp\/v2\/media?parent=735"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/longevitygoods.com\/de\/wp-json\/wp\/v2\/categories?post=735"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/longevitygoods.com\/de\/wp-json\/wp\/v2\/tags?post=735"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}