What are the characteristics of a healthy diet?
A healthy diet is characterized by a varied menu. Seasonal and fresh foods are particularly important. Plenty of fresh fruits and vegetables provide a high amount of fiber. Fiber stimulates digestion and shortens the time stool stays in the intestines.
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Benefits of Dietary Fiber
Dietary fiber belongs to carbohydrates but is indigestible. The body cannot absorb it in the small intestine; it passes into the large intestine, where most gut bacteria reside. These bacteria use fiber as a food source, producing short-chain fatty acids such as acetic acid, propionic acid, and butyric acid. They support the growth of intestinal cells and the mucosa, boost the immune system through anti-inflammatory signaling molecules, and serve as an energy source. Fiber stimulates bowel activity, binds toxins, lowers cholesterol levels, and according to studies, may reduce the risk of colorectal cancer.
Soluble and Insoluble Fiber
Fiber is classified as soluble or insoluble. Soluble fibers, such as inulin and pectins, found for example in chicory, Jerusalem artichoke, garlic, artichokes, or in the skins and seeds of apples and berries, can bind water and swell in the intestine. This improves bowel movement (intestinal motility). Insoluble fibers, such as cellulose or hemicellulose from fruits and vegetables, bind less water but provide lasting satiety and also stimulate bowel activity.
Conclusion
The German Nutrition Society recommends a fiber intake of 30 g per day. Fiber supports gut bacteria, promotes cell and mucosal development, strengthens the immune system, and reduces the risk of colorectal cancer. Soluble fiber swells in the gut and promotes bowel movement, while insoluble fiber increases satiety and intestinal activity.
