Many people face digestive problems in their daily lives, irregular bowel movements, frequent or constant bloating, a feeling of heaviness after meals, increased desire for sweets, energy fluctuations, an imbalance of intestinal microbiota, which even affects mood, sleep and immunity. These intestinal problems arise for various reasons: an inadequate diet, insufficient consumption of vegetables and fruits, stress, insufficient physical activity or simply insufficient consumption of fiber. Fiber is a simple and effective way to help the intestines work as they should. Sufficient dietary fiber intake per day helps maintain healthy digestion, improves intestinal function, helps control weight and cholesterol levels, reduces bloating and improves bowel movements. Fiber is one of the most effective, simplest and most natural ways to take care of intestinal balance, without drastically changing your eating habits.
In this article, we will discuss what dietary fiber is, why it is so important and how it affects the intestines, when it is best to consume fiber, and how to integrate it into your daily diet.
What is dietary fiber?
Dietary fiber is a plant-based substance that is not broken down as easily and quickly by the digestive system as other foods. It is precisely because of this property that fiber is particularly beneficial for the intestines. Because fiber has very strong “cell walls” made up of complex carbohydrate compounds, such as cellulose, the body’s digestive enzymes do not recognize it and cannot break it down, so it travels through the intestines almost intact, thus cleansing it, slowing down the absorption of sugar, giving a feeling of satiety and feeding the good intestinal bacteria that break it down. In short, fiber is food for the human intestines and a very important helper of the digestive system.
Why is fiber so important for the intestines?
In recent years, medicine has increasingly emphasized that gut health is not only related to smoother digestion, but also to better sleep quality, emotional state, stronger immunity, and hormonal balance. Therefore, it is becoming very important to consume a sufficient amount of fiber daily.
According to the World Health Organization (WHO), it is recommended that adults consume at least 25–35 g of fiber daily, but in reality we often do not reach this amount - and this is confirmed not only by statistics, but also by the WHO's dietary guidelines. You can read more about the WHO's recommended fiber intake here.
Fiber can be obtained from foods, but if the diet is not sufficiently varied, fiber mixtures can be used in addition, such as fruttberry dietary fiber with berries.
Fiber is important for the gut because it acts not only as part of the digestive process, but also as a stabilizer for the entire intestinal system. It helps maintain the proper intestinal environment so that food is broken down smoothly and necessary nutrients are more easily absorbed. Getting the right amount of fiber every day helps ensure efficient bowel function.
Another essential function of fiber is supporting the gut microbiota. The gut is home to billions of bacteria that perform important tasks every day: aiding digestion, producing certain vitamins, supporting and strengthening immunity, improving mood, and contributing to energy fluctuations. Fiber acts as food for this microbiota, creating favorable conditions for the good bacteria to multiply and perform their functions more effectively.
When fiber in the diet begins to be lacking, the intestines become more sensitive - digestive problems appear, a feeling of heaviness appears, satiety decreases, and there is a desire for more sweets. Even small changes in diet can cause discomfort. Therefore, fiber is considered not only a digestive aid, but also a daily basis that helps maintain the overall balance of the body and well-being.
Soluble vs. insoluble fiber: what's the difference and why are both so important?
Although the word fiber sounds like one thing, the body recognizes them as two different groups with their own functions. Soluble fiber , as the name suggests, combines with water and turns into a gel. It is this property that allows it to slow down digestion, soften the spikes in sugar absorption and provide a longer-lasting feeling of satiety. Due to its gel-like structure, soluble fiber “coats” the food you eat, so sugar enters the bloodstream more evenly, and in the intestines, such fibers become excellent food for good bacteria. Soluble fiber is often associated with better cholesterol balance, smoother digestion and a reduced need for snacks.
Insoluble fiber behaves differently – it doesn’t form a gel and remains firmer, acting as a natural “broom” in the gut. Insoluble fiber adds bulk to stool, helps it move through the gut more easily, and supports regular bowel movements. It’s especially important for those who struggle with constipation or sluggish bowel movements. Even though insoluble fiber may not feel as noticeable as soluble fiber, it’s a part of your daily bowel hygiene, helping to maintain normal bowel movements and regular bowel movements.
Both types of fiber work together – soluble fiber feeds the microbiota and helps stabilize digestion, while insoluble fiber supports natural intestinal motility. If at least one fiber group is missing from the diet, the intestines will feel it quite quickly: bloating, digestive problems, decreased satiety and an increased desire for sweets appear. Therefore, it is important not only to achieve a total fiber intake, but also to ensure that there is a balance of both types in the diet. Read more about the benefits of soluble and insoluble fiber here .
That is why in fiber blends that are expected to have a real effect, the ratio of soluble to insoluble fiber becomes very important. The more soluble fiber, the stronger the effect on the microbiota, sugar balance and satiety. The more insoluble fiber, the easier the bowel movement and regularity. The ideal option is when you get both in the right amount, and not just the cheaper insoluble fiber, which often dominates in simpler products on the market.
fruttberry dietary fiber is a natural blend of plant-based soluble and insoluble fibers from psyllium husks, agave inulin, glucomannan, and freeze-dried berries. Our fiber blends are dominated by soluble fibers – up to 61%, and insoluble fibers make up up to 34%. This ratio is not accidental: it ensures a gentle but effective effect on the intestines, better microbiota activity, and a more even sugar balance.
All fruttberry fiber blends are lab tested, so their composition is not just declared, but also confirmed by real research data. This is why you can clearly see how much soluble and insoluble fiber is in each blend and what benefits you can expect.
If you want to learn more about the composition of fruttberry fibers and choose the most suitable blend, you can find them here: fruttberry fiber blends.
Where is fiber abundant?
To keep your intestines functioning smoothly, you should include as many products naturally rich in plant fiber in your daily diet as possible. They are found in many plant-based foods, but the diet is usually not varied, so you don't consume enough fiber.
Natural sources of fiber:
- Vegetables: broccoli, carrots, beets, celery, cauliflower, beans.
- Fruits and berries: apples, pears, raspberries, blackberries, blackcurrants.
- Legumes: chickpeas, lentils, black beans.
- Whole grain products: whole grain bread, oats, buckwheat.
- Seeds: chia, flax seeds, psyllium.
Naturally, the fiber in these products replenishes the intestines with nutrients, provides a feeling of satiety, and contributes to better digestive activity.
Why is it beneficial to consume additional dietary fiber?
Although it would be ideal to get the necessary amount of fiber only from food, in reality, this is rarely achieved. Due to the fast pace of life, low consumption of fresh vegetables, and irregular eating, a person consumes only 8–12 g of fiber per day, which is 3 times less than the WHO recommended daily intake.
If you are also unable to consume enough fiber with food, we recommend taking additional fiber mixtures, such as fruttberry fiber with berries.
fruttberry + fiber strawberry and blackcurrant flavored vegetable fiber blend contains as much as 7 7 % fiber, is rich in prebiotics and antioxidants, and only 1 1 k cal per serving. fruttberry fiber also has an exceptional composition: it contains as much as 54.5 % soluble and 34.1 % insoluble fiber. Meanwhile, most fiber blends on the market contain more insoluble fiber, because it is cheaper. All this means not only higher fiber quality, but also more health benefits:
- quickly and easily achieve the required daily fiber intake,
- intestinal balance is maintained,
- reduces bloating,
- improves bowel regularity,
- provides a greater feeling of satiety (useful for controlling appetite),
- reduces the need for sweets,
- stabilizes energy throughout the day,
- cholesterol levels are controlled.
You can try fruttberry fibers here.
When is the best time to take fiber to maximize its effects on the body?
This is a common question, but there is no one-size-fits-all answer. The timing of fiber intake may vary depending on your specific goals and daily dietary routine. Below are some recommendations for tailoring your fiber intake to your individual needs.
Take in the morning to improve digestive rhythm
Fiber taken in the morning, before breakfast, helps to “wake up” the intestines and start the day easier. The intestines are naturally more active in the morning, so fiber contributes to smoother digestion, more even food movement and more regular bowel movements. This is especially useful for those who feel sluggish in the morning or often experience irregular bowel movements. Regular fiber consumption in the morning can also reduce the feeling of heaviness after breakfast and ensures a more stable feeling of satiety until lunch.
Take before a main meal to reduce appetite and cravings for sweets
If your goal is to naturally reduce your appetite, it is recommended to take fiber 20-30 minutes before meals. Fiber swells in the intestines and thus provides a feeling of satiety, so you eat less food during a meal and stay full longer. This helps stabilize blood sugar levels, reduces the likelihood of overeating and reduces cravings for sweets or snacks. This method of consumption is especially convenient for those who are aiming for weight control or want to reduce emotional eating.
Take before dinner if you have sensitive intestines.
If your intestines are more sensitive and often react to dietary changes, it is best to take fiber in the evening, but not right before bed. It is optimal to take it about an hour or two after dinner, as it is easier to absorb, does not cause additional discomfort and does not complicate digestion. If you have dinner late, you can take fiber before eating, 20-30 minutes before eating, to reduce appetite and make dinner portion lighter. It is recommended to take fiber until about 8:00-8:30 PM, if you go to bed around 10 PM, because fiber taken too late can cause a feeling of excessive satiety and thus affect the quality of sleep. For the fiber to work smoothly, do not forget to drink it with sufficient water.
Take before a workout for more stable energy
Some people find it helpful to consume fiber before a workout, especially if they exercise in the morning or after a long break from eating. Consuming fiber helps to keep blood sugar levels more even, provides a slight feeling of fullness, and reduces the likelihood of sudden hunger pangs during exercise. This is not necessary for everyone, but for those who are looking for more stable energy and want to avoid large sugar fluctuations during exercise, this method can be very practical.
The most important thing is not to forget water
No matter when you take fiber, one of the most important things is to drink enough water. Fiber absorbs fluids and increases its volume, so without water it will not be able to function as it should. If there is a lack of water, fiber can cause a feeling of heaviness or slow down the work of the intestines. It is best to drink a glass of water with fiber and make sure that there is no shortage of fluids throughout the day. This helps to ensure not only the proper effect of fiber, but also overall intestinal comfort.
Fiber is essential for smooth bowel function and well-being.
Taking care of your gut isn't difficult, but it does require consistency. Fiber is one of the simplest ways to improve gut health, reduce bloating and bad cholesterol, help control weight, reduce snacking, and naturally maintain a balanced microbiota.
If you naturally get too little fiber from your diet, it's worth including an additional source of fiber in your daily routine – the natural fruttberry +fiber strawberry and blackcurrant dietary fiber blend. It will help you easily reach the recommended daily fiber intake, maintain intestinal balance, and naturally contribute to better well-being.
Small changes often yield the biggest benefits, and getting started can be easier than it seems - just one tablespoon of fiber a day is enough.
You can purchase fruttberry fiber here .
