Fiber – Essential for a Healthy Diet

Eat more fiber! Doctors and nutrition experts around the world are emphasizing this more and more. But do you know why balanced fiber is so important for your health?

Including balanced fiber in your daily diet has a positive impact on the whole body – it improves digestive health, helps maintain a healthy weight, and reduces the risk of diabetes, cardiovascular disease, and certain types of cancer. In addition, the gut microbiota (microbiome) uses fiber to regulate appetite, metabolism, hormonal activity, and to reduce inflammation.

Most people do not consume enough fiber in their diet. According to various estimates, only 5–10% of the population achieve the recommended daily intake. This means that the majority of people could significantly improve their health by including more fiber in their diet.

Fiber Comes Only from Food

Fiber can only be obtained through food. It is found in fruits, vegetables, whole grains, and legumes. Meat and dairy products contain no fiber.

Research shows that consuming at least 10 g of fiber per day can reduce mortality from various diseases by up to 11%. There is also a strong link between higher fiber intake and longer life expectancy. In recent years, due to the popularity of fast food and street food, fiber intake has dropped significantly, leading to harmful changes in the gut microbiome and a decline in overall health.

What Is Fiber?

Fiber acts as a prebiotic, while the bacteria living in the gut are probiotics. Probiotics feed on prebiotics. This means that fiber is the main source of nourishment for the gut microbiome, supporting its vitality. Unlike other nutrients such as fats, proteins, and carbohydrates, which are broken down and absorbed by the body, fiber is not digested.

There are two types of fiber: soluble and insoluble.

  • Soluble fiber dissolves in water. It helps lower cholesterol and blood glucose levels and serves as food for beneficial gut bacteria.
  • Insoluble fiber promotes intestinal peristalsis, removes toxins and waste, supports regular bowel movements, and prevents constipation.

For maximum health benefits, it is important to consume both soluble and insoluble fiber daily in a balanced ratio. Insoluble fiber ensures that soluble fiber reaches gut bacteria throughout the entire digestive tract.

Which Fiber to Choose?

Always choose high-quality, natural, and balanced fiber. Choose RTS FIBER – a fiber complex obtained through a unique technology that maximizes effectiveness by supplying essential vitamins and minerals, restoring and maintaining the gut microbiome, and supporting the body’s natural defenses as well as the full absorption of nutrients. RTS FIBER is 100% natural and contains no artificial sweeteners, colors, or preservatives.

Health Benefits of Fiber Intake

  • Improves gut flora (microbiome)
  • Reduces constipation
  • Enhances stomach and intestinal function
  • Supports intestinal peristalsis
  • Promotes weight loss
  • Improves liver function and reduces the risk of fatty liver disease
  • Lowers the risk of insulin resistance
  • Reduces the risk of type 2 diabetes
  • Decreases inflammation
  • Reduces cardiovascular disease risk
  • Strengthens the immune system and supports natural defenses
  • Lowers the risk of various cancers
  • Improves psycho-emotional well-being
  • Slows down the aging process

How Much Fiber Do You Need?

The optimal amount of fiber varies depending on gender and age. The general recommendation is 14 g of balanced fiber per 1,000 calories consumed daily.

  • Adolescents (12–23 years): 19 g
  • Men: 38 g
  • Women: 28 g

Can You Have Too Much Fiber?

Excessive fiber intake can lead to gas, a feeling of heaviness in the stomach, and sometimes constipation. These side effects may occur if a person consumes more than 70 g of fiber per day. This is rare, but it can happen for those following a vegan, raw food, or unprocessed diet.

Common Symptoms of Excessive Fiber Intake:

  • Bloating
  • Flatulence (gas)
  • Excessive fullness
  • Stomach cramps
  • Constipation
  • Diarrhea
  • Dehydration
  • Nutrient deficiencies
  • Weight changes
  • Nausea
  • Intestinal blockage

How to Start Taking Fiber

Fiber has a positive effect on overall health, but suddenly consuming large doses can cause discomfort. The body needs time to adjust to fiber. If your diet has been low in fiber, starting with it may cause mild bloating, slight stomach pain, or changes in bowel movements.

Start with smaller amounts and gradually increase your fiber intake over a few weeks. This allows the beneficial bacteria in your digestive system to adapt naturally.

During this adjustment period, minor skin breakouts may appear on the shoulders, arms, or face, which usually disappear within 3–5 days. Remember to drink enough water. When increasing fiber intake, aim to drink at least 1.5 liters of water per day.

Why Constipation Can Occur Even With High Fiber Intake

Constipation can occur if there is too much or too little fiber in the diet. Aim for approximately 14 g of fiber per 1,000 calories. Daily fiber intake should always be accompanied by at least 1.5 liters of water, as fiber binds excess fluid.

Always consult a doctor to clarify diagnosis and potential treatment options.

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