Guide

Dietary fibre: why it’s so important and how to eat more of it

8.5.2025

Translation: Elicia Payne

Fibre promotes digestion – we know that much. But the plant substance does much more for you – from heart health to cancer prevention. Read on, to find out how to incorporate more of the goodness into your diet.

Fibre isn’t just good for your body, it’s a crucial part of a healthy diet. Let’s take a look at the history behind this nutrient. When scientists began to systematically analyse the components of food in the 19th century, they came across these plant substances for the first time. And found that they can’t be digested by the human body or used as a source of energy. Unlike sugar or starch, they’re not broken down in the small intestine, but pass almost intact into the large intestine. At the time they deemed them useless and superfluous. Far from the truth. Today we know how important these substances are for our health. Once they’ve reached the large intestine, they take full effect.

At a glance: how fibre improves your health

Fibre has a decisive role in the prevention of diseases like diabetes, cardiovascular disease and certain types of cancer. There are two main types:

Soluble fibre (such as pectin or beta-glucan) absorbs water and is partially broken down by intestinal bacteria.
Insoluble fibre (such as cellulose or lignin) increases stool volume and stimulates digestion.

Dietary fibre serves as food for the useful intestinal bacteria and thus promotes healthy gut flora. They also help to regulate digestion by stimulating intestinal movement and preventing constipation. Some dietary fibre also bind to harmful substances such as bile acid or cholesterol and help to remove them from the body. They also have a positive effect on blood sugar levels as they slow down the absorption of sugar into the blood.

Heart health: how fibre protects the heart

If you regularly eat foods rich in fibre, it’s proven you’re doing something good for your heart. Extensive studies show that with each additional portion of fibre per day, the risk of heart attack and stroke decreases. Soluble fibre in particular is the hero here because it helps to lower «bad» LDL cholesterol.

Metabolism: dietary fibre as a blood sugar brake

Fibre can also be good for your metabolism since it ensures that the sugar from your food enters the bloodstream more slowly. This keeps blood sugar levels stable and protects against type 2 diabetes. A large European study shows that people who eat a lot of fibre – especially from whole grains – have a significantly lower risk of developing diabetes. And because fibre makes you feel full for longer, it also makes it easier to maintain a healthy weight.

Intestinal health and cancer prevention: fibre as a protective shield

There are huge benefits for your intestines too. Fibre promotes movement in the digestive tract and helps to eliminate potentially harmful substances more quickly. A very comprehensive meta-analysis shows that eating a lot of fibre significantly reduces the risk of colon cancer. Our intestinal bacteria also love fibrous food. They convert the plant fibres into short-chain fatty acids such as butyrate, which strengthen the gut mucosa and prevent inflammation.

Foods particularly rich in fibre

Whole grain cereals (oats, rye, barley)
Pulses (lentils, chickpeas, beans)
Nuts and seeds (flaxseed, chia seeds, almonds)
Vegetables (broccoli, carrots, artichokes)
Fruit (apples, pears, berries)

Six ways to increase the amount of fibre in your diet

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No time for breakfast? Try overnight oats!
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Start the day with muesli or overnight oats made with porridge oats, flaxseed and fresh fruit.
Swap white bread for whole grain products.
Regularly incorporate pulses into your diet – for example as a salad or stew.
Top your salad, soup or yoghurt with nuts and seeds.
Drink enough water to get the most benefits from the fibre.
Eat several portions of fruit and veg, skin included if possible.

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Are there any side effects?

Basically, fibre won’t harm you. But, if you suddenly eat a lot of fibre, you may initially experience bloating or a feeling of fullness. Therefore, it’s better to increase the amount gradually and always drink enough. In addition, people with certain intestinal diseases are strongly advised to discuss their fibre intake with a healthcare professional.

But apart from that, it’s time to start eating fibre. It’s guaranteed to support your heart and digestion.

Want to know more about the small, invisible health heroes in your food? Then take a look here:

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More than an afterthought: why your body needs fibre, vitamins and minerals
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Header image: Soho A Studio/Shutterstock

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Anna Sandner

Senior Editor

Anna.Sandner@galaxus.de

Science editor and biologist. I love animals and am fascinated by plants, their abilities and everything you can do with them. That's why my favourite place is always outside - somewhere in nature, preferably in my wild garden.

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Dietary fibre: why it’s so important and how to eat more of it

At a glance: how fibre improves your health

Heart health: how fibre protects the heart

Metabolism: dietary fibre as a blood sugar brake

Intestinal health and cancer prevention: fibre as a protective shield

Foods particularly rich in fibre

Six ways to increase the amount of fibre in your diet

No time for breakfast? Try overnight oats!

How to live longer with the right diet

Are there any side effects?

More than an afterthought: why your body needs fibre, vitamins and minerals

These articles might also interest you

Weight loss: can ketones really turbocharge your metabolism?

Brazil nut lovers beware – there’s a dark side to this selenium-packed snack

Which fatty acids are good for you - and which you should avoid

2 comments

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At a glance: how fibre improves your health

Heart health: how fibre protects the heart

Metabolism: dietary fibre as a blood sugar brake

Intestinal health and cancer prevention: fibre as a protective shield

Foods particularly rich in fibre

No time for breakfast? Try overnight oats!

How to live longer with the right diet

More than an afterthought: why your body needs fibre, vitamins and minerals

2 comments

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