• Shop AG1

    • AG1Best Seller

      Our daily core supplement blend.

    • AG1 Travel Packs

      Our core supplement blend in convenient single servings.

    • Research & Testing

      Clinical research and peer-reviewed science, explained.

    • Ingredients

      Understanding our science-backed ingredients.

    • Quality Standards

      The rigorous testing behind every batch.

    • What is AG1?

      Learn what makes AG1 unique.

    • Benefits

      Discover the everyday benefits of making AG1 part of your routine.

    • Blog

      The latest from our team on health, science, and wellness.

    • Find AG1 Near You

      Search for AG1 in retailers near you.

Sign In
Shop
Science
Explore
Sign In

Shop AG1

  • AG1Best Seller

    Our daily core supplement blend.

  • AG1 Travel Packs

    Our core supplement blend in convenient single servings.

  1. Home
  2. Blog
  3. Gut Health & Digestion
  4. Dietary Fibre: Why We Need It Daily

Dietary Fibre: Why We Need It Daily

Many studies prove their great importance for the human body. But what exactly can these dietary fibers do?

3 MIN READ — 02/23/2025

Nutritionists love dietary fibres. And so should you. Numerous studies highlight their importance for the human body. Here's an overview of what dietary fibre does and where to find it.

Table of Contents

  • 01.

    What Exactly Is Dietary Fibre?

  • 02.

    How Do Fibres Affect Digestion?

  • 03.

    How Are Fibres Linked to Weight Control?

  • 04.

    What Health Benefits Do High-Fibre Foods Offer?

  • 05.

    Fibres Reduce Cholesterol

  • 06.

    Fibres Regulate Blood Sugar Levels

  • 07.

    Fibre Requirement: 30 Grams Daily

  • 08.

    7 Tips for a Balanced Fibre Intake

At a Glance

  • 01.

    Fruits, vegetables, legumes, nuts, and grains contain fibres that the human small intestine cannot digest due to the lack of enzymes.

  • 02.

    Fibres prolong the processing time in the stomach, keeping you full longer. In the intestines, they bind water, increasing stool volume, softening consistency, and speeding up elimination.

  • 03.

    Fibres help prevent constipation, promote a healthy gut microbiome, and lower blood sugar levels by slowing carbohydrate absorption.

What Exactly Is Dietary Fibre?

Dietary fibres are plant-based and belong to carbohydrates. They are found in fruits, vegetables, legumes, nuts, and grains and can't be digested by the human small intestine due to the lack of enzymes.

Typical dietary fibres in foods include:
- Cellulose
- Chitin
- Pentosans
- Lignin
- Fructans
- Pectin
- Xanthan
- Inulin
- Alginates

These fibres vary significantly in concentration across different foods, with high amounts in grains, nuts, figs, dates, and currants.

They come in soluble and insoluble forms: Soluble fibres, like alginates, pectin, or inulin, are found in fruits, vegetables, and whole grains and create a quick feeling of fullness by binding water. Insoluble fibres, found in grains, bran, citrus fruits, beans, and leafy vegetables, add bulk to stool and stimulate the intestines.

How Do Fibres Affect Digestion?

The effect of fibre begins in the mouth, where fibrous foods require more chewing, increasing saliva production and creating a voluminous mass. This longer processing time in the stomach leads to a prolonged feeling of fullness. In the intestines, fibres bind water, increasing stool volume, softening its consistency, and speeding up elimination, reducing the exposure of harmful substances to the intestinal lining.

Additional benefits include:
- Preventing constipation
- Promoting a healthy gut microbiome
- Binding bile acids to excrete cholesterol
- Lowering blood sugar levels by slowing carbohydrate absorption

How Are Fibres Linked to Weight Control?

By increasing the food volume reaching the stomach, fibres help you feel full sooner. The prolonged processing time in the stomach extends satiety, reducing overall food intake. Slower carbohydrate absorption from the intestines maintains stable blood sugar levels and reduces hunger. Higher fibre content in the diet also means a lower intake of high-calorie foods.

What Health Benefits Do High-Fibre Foods Offer?

Fibres have numerous health benefits and can prevent diseases.

Fibres Reduce Cholesterol

They bind bile acids containing cholesterol, which is then excreted. The liver must convert more blood cholesterol into new bile acids, reducing blood cholesterol levels.

Fibres Regulate Blood Sugar Levels

They slow glucose absorption by forming a gel in the intestines, leading to a lower rise in blood sugar levels. This helps prevent large fluctuations in blood sugar, which can cause fatigue, weight gain, and reduced insulin sensitivity. Better blood sugar control is crucial in preventing cardiovascular diseases.

Fibre Requirement: 30 Grams Daily

Most people in industrialised countries consume too little fibre. The German Nutrition Society recommends a daily intake of at least 30 to 40 grams for adults.

Fibre deficiency can cause:
- Constipation
- Overweight
- Cravings
- High cholesterol levels
- Intestinal inflammation

7 Tips for a Balanced Fibre Intake

How to properly integrate fibres into your diet? Different foods contain varying amounts and types of fibre. Experts recommend combining various fibre sources.

  • Eat three servings of vegetables and legumes, two servings of fruit and nuts, plus potatoes and whole grains daily.
  • Replace white flour products with whole grains.
  • Start your day with a portion of muesli with grains and nuts.
  • Drink plenty of water with every meal to help fibre move through your digestive system.
  • Eat fruits and vegetables with their skins on.
  • Fibre remains in canned, frozen fruits and vegetables, and muesli bars.
  • Supplements can help meet daily fibre needs.

Important: Gradually increase fibre intake to avoid overloading the intestines. Slowly increasing fibre-rich foods allows the gut flora to adapt and the body to get used to a healthy diet.

Article Sources

National Library of Medicine. 2003. Dietary fiber and progression of atherosclerosis: the Los Angeles Atherosclerosis Study.
https://pubmed.ncbi.nlm.nih.gov/14668268/

National Library of Medicine. 2005. Cereal fiber and whole-grain intake are associated with reduced progression of coronary-artery atherosclerosis in postmenopausal women with coronary artery disease
https://pubmed.ncbi.nlm.nih.gov/16084154/

National Library of Medicine. 2003. Dietary fiber intake and reduced risk of coronary heart disease in US men and women: the National Health and Nutrition Examination Survey I Epidemiologic Follow-up Study
https://pubmed.ncbi.nlm.nih.gov/12963562/

Harvard School of Public Health. 2012. The Nutrition Source. Fiber: Start Roughing It!

https://web.archive.org/web/20121218103154/http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fiber-full-story/index.html
Max Delbrück Center. 2018. Wie Ballaststoffe und Darmbakterien das Herz schützen.

https://www.mdc-berlin.de/de/news/press/wie-ballaststoffe-und-darmbakterien-das-herz-schuetzen

Max Delbrück Center. 2019. Kurzkettige Fettsäure Propionat schützt vor hypertensiven Heiz-Kreislauf-Schäden.

https://www.mdc-berlin.de/de/research/publications/short-chain-fatty-acid-propionate-protects-hypertensive-cardiovascular-damage

Bundesministerium für Ernährung, Landwirtschaft und Verbraucherschutz. 2008. Nationale Verzehrsstudie II, Ergebnisbericht, Teil 2.
https://www.bmel.de/SharedDocs/Downloads/DE/_Ernaehrung/NVS_ErgebnisberichtTeil2.pdf?__blob=publicationFile&v=2#page=138

Landeszentrum für Ernährung Baden-Württemberg. 2019. Ballaststoffe – alles andere als Ballast
https://landeszentrum-bw.de/,Lde/Startseite/wissen/ballaststoffe#:~:text=Ballaststoffe%20sind%20faserreiche%20Bestandteile%20pflanzlicher,in%20Obst%20und%20Gem%C3%BCse%20vorkommen.

Deutsches Grünes Kreuz. Warum Ballaststoffe essen? Stand: 2024
https://dgk.de/gesundheit/ernaehrung/ballaststoffe.html

Deutsche Gesellschaft für Ernährung e. V. 2021. Ausgewählte Fragen und Antworten zu Ballaststoffen.
https://www.dge.de/gesunde-ernaehrung/faq/ausgewaehlte-fragen-und-antworten-zu-ballaststoffen/#:~:text=Ballaststoffe%20haben%20eine%20Reihe%20von,ver%C3%A4nderte%20N%C3%A4hrstoffabsorption%20und%20pr%C3%A4biotische%20Wirkung.

Bundesministerium für Ernährung und Landwirtschaft. IN FORM. Ballaststoffe – bitte mehr davon! Stand: 2024
https://www.in-form.de/wissen/ernaehrung/ballaststoffe-bitte-mehr-davon

Universität Siegen. 2021. Ballaststoffe – der pflanzliche Boost für die gesunde Verdauung.
https://www.uni-siegen.de/sport/blog/959763.html

Hochschule Fulda. 2021. Informationsblatt zum Thema Ballaststoffe zur Unterstützung der Ernährungsberatung und -therapie.
https://www.hs-fulda.de/fileadmin/user_upload/RIGL/MoDiVe/Ballaststoffe/Ballaststoffe_Informationsblatt_MoDiVe_Version2.pdf

Friedrich-Alexander-Universität Erlangen-Nürnberg. 2018. Mit Müsli gegen Arthritis. https://www.fau.de/2018/01/news/wissenschaft/mit-muesli-gegen-arthritis/

AOK Gesundheitsmagazin. 2022. Was sind eigentlich Ballaststoffe?
https://www.aok.de/pk/magazin/ernaehrung/gesunde-ernaehrung/einfach-erklaert-was-sind-ballaststoffe/

Studie des Katholischen Klinikums Bochum. Veröffentlicht in 50 Cell. 2020. Propionic Acid Shapes the Multiple Sclerosis Desease Course by an Immunomodulatory Mechanism. https://www.cell.com/cell/fulltext/S0092-8674(20)30212-9?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS0092867420302129%3Fshowall%3Dtrue

Studie des Katholischen Klinikums Bochum. Teilveröffentlichung in MEDECON RUHR. 2023. Propionsäure im Darm schützt die Nervenzellen.
https://medecon.ruhr/2023/01/propionsaeure-im-darm-schuetzt-die-nervenzellen/

Healthdirect. 2023. High-fibre foods and diet.
https://www.healthdirect.gov.au/high-fibre-foods-and-diet

British Nutrition Foundation. 2024. What is fibre?
https://www.nutrition.org.uk/nutritional-information/fibre/

Eufic. 2023. Recommended daily intake of fere and fibre-rich foods to help you achieve it. https://www.eufic.org/en/whats-in-food/article/recommended-daily-intake-of-fibre-and-fibre-rich-foods-to-help-you-achieve-it

Get the scoop on wellbeing science delivered to your inbox.

SHOP

  • The Pouch
  • Travel Packs

REVIEWS

  • AG1 Reviews on Trustpilot
  • Third-Party Testing
  • Informed Sport
  • Cologne List

LEARN MORE

  • Ingredients
  • Benefits
  • FAQs
  • AG1 Reviews

ABOUT

  • About Us
  • Leadership
  • Refer Friends
  • Partners
  • Impact Report
  • Accessibility Statement

CONTACT

  • My Account
  • Track My Order
  • Help
  • Careers
  • My Affiliate Account

Connect

Join Our Newsletter

© AG1

Food supplements are not a substitute for a balanced and varied diet and a healthy lifestyle. Do not exceed the indicated daily intake. Keep out of reach of children. Please inform and consult your doctor before consuming this product. Not suitable for children and adolescents under 18 years, pregnant or breastfeeding women. Refrain from taking other food supplements containing zinc. Persons taking anticoagulant medication should seek medical advice before consuming vitamin K-containing supplements.

* Genuine reviews from customers who received a review link after purchase.

**Offer valid for new customers only upon signing up for a prepaid 3-month AG1 subscription. Regular price £199. Welcome Kit and gifts provided once. Subscription automatically renews unless cancelled beforehand.

↡ Ongoing survey of 3,000+ AG1 customers after 12+ days of use, 2024.

§ In a third-party, observational study conducted on 35 healthy adults ages 25-48 assessing the self-perceived efficacy of AG1 over the course of 3 months. The study was conducted on a similar version of AG1's continually evolving formulation. The study results are transferable because of comparable ingredients and amounts.

○ Ongoing survey of customers from 12 European countries who have been taking AG1 for an average of 9 days.

⬥ AG1 single subscriptions price and dose-matched average aggregated prices in 9 individual nutritional supplement categories with comparable ingredients. The prices of the individual supplements are the average prices of three individual products available online for each compared category, each with comparable ingredients. To ensure a fair basis for comparison, where the comparison products have different dosages, the prices were mathematically adjusted to correspond to the dosage contained in AG1. The 9 compared categories are vitamin B12, folate (Methylfolate), vitamin C, vitamin E, bacterial cultures, zinc, coenzyme Q10, greens powder and fibre.

Research Studies
a. In a triple-blind, randomised, placebo-controlled parallel-designed clinical trial evaluating nutrient biomarkers and microbiome shifts in 105 healthy adults ages 20-59 over the course of 12 weeks.
b. In a double-blind, randomised, placebo-controlled 2-week cross-over clinical trial assessing microbiome shifts in 20 active adults ages 19-37.
c. In a double-blind, randomised, placebo-controlled 2-week cross-over clinical trial assessing microbiome shifts of 24 healthy adults with occasional GI distress ages 26-59.
d. In a double-blind, randomised, placebo-controlled cross-over clinical trial assessing bioavailability in 16 healthy adults ages 18-42 over the course of 8 hours.
The studies were conducted on a similar version of AG1's continually evolving formulation. The transferability of the study results is ensured because of comparable ingredients and amounts.

◊ Key health benefits:

(1) Immune system: With vitamins A, C, B6 and B12 as well as folate, zinc, copper and selenium, AG1 contributes to the normal function of the immune system. Vitamin C contributes to maintain the normal function of the immune system during and after intense physical exercise. 200 mg Vitamin C taken daily in addition to the recommended daily dose (80 mg) contributes to the normal function of the immune system during and after intensive physical activity.

(2) Energy levels: Vitamins C, B6, B12, riboflavin, niacin, pantothenic acid and magnesium contribute to normal energy-yielding metabolism and to the reduction of tiredness and fatigue. Magnesium contributes to electrolyte balance. Biotin, zinc and chromium contribute to normal macronutrient metabolism.

(3) Digestion: Calcium contributes to the normal function of digestive enzymes. With vitamin A, biotin, riboflavin and niacin, AG1 contributes to the maintenance of normal mucous membranes (e.g. intestinal mucosa).

(4) Focus; Mental performance; Psychological function; Nervous system: With pantothenic acid, AG1 contributes to normal mental performance. Zinc contributes to normal cognitive function. With vitamins C, B6, B12, B1, B3 and B7 AG1 contributes to normal psychological function and to normal functioning of the nervous system. Calcium contributes to normal neurotransmission.

‡ Additional health benefits:

(5) Muscles: With calcium and magnesium, AG1 contributes to normal muscle function.

(6) Cell Protection: With vitamins E and C as well as riboflavin, zinc, copper and selenium, AG1 contributes to the protection of cells from oxidative stress. Phosphorus contributes to normal function of cell membranes. Folate, Vitamin B6 and B12 contribute to normal homocysteine metabolism.

(7) Skin, hair & nails: With vitamins A, as well as riboflavin, niacin, biotin and zinc, AG1 contributes to the maintenance of normal skin. Vitamin C contributes to normal collagen formation for the normal function of skin. Copper contributes to normal connective tissue. Vitamin B7, zinc and selenium contribute to the maintenance of normal hair. Zinc and selenium contribute to the maintenance of normal nails.

(8) Hormonal system: With vitamin B6, AG1 contributes to the regulation of hormonal activity. Zinc contributes to the maintenance of normal testosterone levels in the blood. Selenium contributes to the normal thyroid function. With chromium, AG1 contributes to the maintenance of normal blood glucose levels.

Your privacy is our priority. Learn more:  

  • Privacy
  • Terms & Conditions
  • Legal Notices
© AG1