You are probably wondering: what are fibers, anyway? They are the parts of plant-based food that our bodies cannot fully digest. However, this is their strength - because they are not completely broken down in our bodies, they help cleanse the intestines, keep us full, and regulate blood sugar. In other words, they act like a broom, sweeping away excess fats, toxins, and even reducing the feeling of hunger.

What do the studies say?

A recent study published in the reputable journal Journal of the American Dietetic Association brought an interesting finding: adults with healthy body weight consume 33% more fibers daily compared to those who are overweight. Additionally, they consume 43% more complex carbohydrates, which are slowly broken down in the body and do not cause a rapid spike in blood sugar.

Interestingly, both groups, the slim individuals and those with excess weight, consume approximately the same amount of sugar, bread, dairy products, and even vegetables. The difference lies in how much fiber their diet contains and which fruits or vegetables they choose. And this is not a coincidence.

According to the CDC, only 5% of adults consume the recommended 25 to 38 grams of fiber per day. The average European consumes barely 16-18 grams, which is well below the recommendations.

Why are fibers so important?

Although fibers themselves contain almost no calories, they can surprise you with the impact they have on your body:

• They slow down digestion, making us feel full for longer. This means fewer snacks between meals.
  
  
• They bind fats and sugars, which helps in regulating cholesterol and blood sugar.
  
  
• They promote healthy gut flora, which also influences mood, sleep, and the immune system.
  
  
• They help cleanse the intestines, which the ancients in China referred to as cleansing the internal fire.

Interestingly, in Ayurvedic medicine, fibers are mainly found in the form of herbs, such as triphala, an ancient blend of three fruits used for body detoxification and digestive balance. Similarly, regularly consuming flaxseeds, bran, carrots, apples with skin, and legumes can have a similar effect.

Where do we get the most fiber?

The highest sources are whole grains, legumes, fruits with skin, vegetables, nuts, and seeds. However, be cautious, processed foods, although containing some fiber, are often depleted of it during production.

Eating a slice of white baguette provides only 0.5 grams of fiber, while a slice of whole grain bread can offer 3-5 grams. This means that with just one choice, you can consume 10 times more beneficial nutrients!

Fruit is another excellent choice, but only if consumed whole and not in the form of juices. An apple with the peel contains about 4 grams of fiber, while apple juice has almost none left.

Fibers and weight loss

An interesting study conducted by Harvard University showed that individuals who increased their daily fiber intake by just 8 grams lost an average of 2.5 kg in one month, without changing other dietary habits.

A similar result was also observed in a study from the UK, where participants consumed more oatmeal and legumes. After 12 weeks, the average weight loss was 4.3 kg, with significant improvements in cholesterol and blood sugar levels.

How to incorporate them into daily life?

If you want to switch to a fiber-rich diet, you don't need to make drastic changes. Just starting your day with oatmeal with fruit and seeds can help.

Choose rye or whole grain bread instead of white bread.

Add lentils, beans, or barley to soups and stews.

Munch on raw vegetables or nuts between meals.

Finish your dinner with dried fruits or a creamy fig, used in folk medicine as a natural remedy for constipation.

Don't forget to drink water, as fibers in the body act like a sponge, which can cause bloating or constipation without sufficient liquid. For every 10 grams of fiber, you need at least 0.5 liters more of water.
What do the experts say?

The World Health Organization (WHO) recommends that every adult consumes at least 25 g of fiber a day, ideally between 30 and 38 grams. Unfortunately, most people barely consume half of that. In Italy, the average adult consumes 21 g of fiber daily, in France 19 g, and in the USA only 16 g.

Research shows that increasing fiber intake in the diet could reduce the risk of obesity by up to 40%, as well as the risk of type 2 diabetes and heart diseases.

Fibers as prevention and remedy

For centuries, many healers and herbalists worldwide have emphasized the importance of fibers, even though the term was not known back then. They spoke of food that nourishes and cleanses you. And that is exactly what fibers do. If you have issues with bloating, slow digestion, fatigue, or weight fluctuations, the lack of fiber in your diet is almost certainly the reason.

Conclusion

Fibers are one of the most overlooked yet powerful allies when it comes to maintaining or achieving a healthy body weight. They do not work as a miracle overnight, but their power lies in long-term and natural action. Starting your day with a bowl of oatmeal, having a salad with lentils for lunch, and finishing your day with rye bread and vegetable stew will do more for your health than you might think.

And lastly, fibers are not just a dietary component. They are a way of life, a return to nature and the wisdom of our grandmothers. Those who knew that an apple from the tree is better than a vitamin tablet from the pharmacy.