Fiber is one of the most important, yet often under-consumed nutrients in the daily diet. It helps maintain normal digestion, feeds the good bacteria in the gut, and contributes to overall well-being.

However, most people consume far less fiber than recommended, which can lead to digestive problems, low energy levels, and increased hunger.

In this guide you will learn:

• What is dietary fiber?
• why they are important for digestion
• How much fiber do you need per day?
• What foods contain the most of them?
• how to easily increase the amount of fiber in your diet

Dietary fiber is a plant-based carbohydrate that the human body does not fully digest. Unlike other carbohydrates, fiber is not converted into energy, but it plays a very important role in the digestive system.

Once in the intestines, fiber helps maintain normal digestion and becomes food for beneficial gut bacteria. For this reason, fiber is considered an important part of the gut microbiome.

The main functions of fiber:

• helps maintain normal digestion
• contributes to the balance of the intestinal microbiome
• can help you feel fuller for longer
• helps regulate blood sugar fluctuations
• contributes to overall digestive health

These properties make fiber an important part of a balanced diet.

Dietary fiber helps maintain normal digestive function. It increases the volume of intestinal contents, helps maintain regular bowel movements, and feeds beneficial intestinal bacteria. Adequate fiber intake can help reduce digestive discomfort, maintain a balanced gut microbiome, and contribute to overall well-being.

Experts recommend that adults consume about 25–35 grams of dietary fiber daily. On average, women are recommended to consume about 25 g per day, and men - about 30–35 g. However, many people consume much less fiber daily, so it is important to consciously include more fiber-rich foods in your daily diet.

Most fiber is found in plant-based foods. The best natural sources of fiber are:

• legumes (beans, lentils, chickpeas)
• whole grain products (oats, whole grain bread)
• seeds (chia, flaxseed)
• nuts
• fruits and berries
• vegetables, especially broccoli, carrots, and cabbage

Including these products in your daily diet can naturally increase your fiber intake.

The amount of fiber in the diet can be increased gradually by including more plant-based foods in your daily diet. For example:

• choose whole grain products instead of refined ones
• eat more fruits and vegetables
• include oats or seeds in your breakfast
• eat more legumes

You can also choose dietary fiber blends or supplements that help you conveniently increase the amount of fiber in your daily diet.

Fruttberry dietary fiber is a natural blend of soluble and insoluble fiber from psyllium husks, agave inulin, glucomannan, and freeze-dried berries. It is a plant-based fiber that is not absorbed but aids digestion, maintains a feeling of fullness, nourishes good intestinal bacteria, and supports regular bowel movements.

Fruttberry fiber blend contains up to 61% soluble and up to 34% insoluble fiber – this balance ensures a gentle, effective effect on the intestines. Fruttberry fiber is designed for daily use, supplementing the diet when dietary fiber intake is insufficient.

Fruttberry Fibers are natural dietary fiber blends made exclusively from plant-based ingredients.

Fruttberry fiber with berries consists of four natural components:

• psyllium husk – soluble fiber for digestion and satiety;

• agave inulin – a prebiotic for intestinal bacteria;

• freeze-dried berries – natural vitamins, antioxidants and fiber;

• glucomannan – soluble fiber for sugar and cholesterol control.

 

fruttberry +fiber fiber blend contains:

• psyllium husk , agave inulin and glucomannan ;

• natural freeze-dried fruits, vegetables and superfood plants (44 ingredients) – from apples, berries and spinach to maca, lucuma, turmeric and ginger.

It is a broad combination of plant fibers, vitamins, and antioxidants.

Yes. Daily fiber intake supports normal digestion, helps lower cholesterol, contributes to a feeling of satiety and weight control, strengthens the intestinal microbiota, and at the same time - immunity and general well-being. Adults are recommended to consume about 25 g of dietary fiber per day from fruits, vegetables, grains and legumes. If they are lacking in the diet, they can be supplemented with dietary supplements.

When choosing a fiber product, it is worth paying attention to the type of fiber: soluble, insoluble, viscous.
• Soluble fiber (e.g., psyllium husk, oats, inulin) dissolves in water to form a gel. It is especially beneficial for lowering cholesterol and controlling blood sugar levels.
• Insoluble fiber (e.g. bran) provides bulk and speeds up intestinal peristalsis. It is best to combine both types for a complete diet.
• If the goal is to lower cholesterol, soluble fibers such as beta-glucans or psyllium actually work after 4-8 weeks.

Dietary recommendations indicate that out of a total of ~25 g of fiber per day, about 30–40% should be soluble fiber, and the rest should be insoluble.

Laboratory-proven: Fruttberry fiber blends contain up to 61% soluble and up to 34% insoluble fiber. This combination is particularly beneficial because soluble fiber acts as a gel-forming fraction that stabilizes sugar and cholesterol fluctuations, while insoluble fiber ensures intestinal peristalsis, regular bowel movements, and bulk gain. At the same time, they support a balanced diet for the microbiota, making mixed fibers more effective than a single type of fiber.

The unique thing about the fruttberry product is that it has a shelf life of up to 180 days without preservatives, so it does not spoil quickly. The buyer will receive the products with a shelf life of 3-6 months from the time they order it. Since we do not use additives, the mixtures may clump together. We recommend massaging the package before opening.

Start with 1 teaspoon per day, taken with ~200-250 ml of water. Increase the dose gradually every 3-4 days. Take at a time that is convenient for you and combine with a balanced diet rich in fruits, vegetables and grains.

It is recommended to drink about 200–250 ml of liquid with each serving. Important: fiber absorbs water, so without it, the opposite effect may occur - constipation.

Yes, but only when properly selected and consumed responsibly. If you suffer from bloating, it is best to choose soluble fibers (e.g. psyllium or partially hydrolyzed guar gum - PHGG). They are the “gentlest” for the intestines, help regulate bowel movements and reduce gas accumulation. Fiber for bloating is effective when bloating is caused by constipation or microbiome imbalance. Insoluble fibers (e.g. wheat bran) can sometimes even increase bloating in sensitive people.

Discomfort is quite common when starting to consume fiber. Solutions:

1. Reduce the dose and increase it gradually.
2. Include more water and physical activity.
3. Combine with probiotics or fermented foods.
4. Choose gentler soluble fibers, such as psyllium or PHGG, rather than inulin in large doses.

It all depends on the goal.• For bowel movements and digestion: the first changes are usually visible within 24-72 hours.• For bloating and microbiome: stable results are felt after 1-3 weeks of consistent use.• For weight loss: the feeling of satiety appears immediately, but long-term effects are only noticeable within 1-2 months, following a healthy eating plan.

Fruttberry Fibers are distinguished by their clean composition, real fiber content per serving, transparency and reliable supply chain. Fruttberry Fiber Blends are designed to be gentle on digestion, suitable for daily consumption and can become a daily healthy snack. Fruttberry Fiber Blends are clean in composition, supplemented with fruits and vegetables, with natural antioxidants.

Yes, fruttberry fiber is plant-based and suitable for vegans.

Yes. Fiber helps with weight loss by slowing down digestion and keeping you feeling fuller for longer. Longer satiety helps reduce the need to snack frequently and contributes to healthier choices.

Fiber for digestion and the intestines regulates bowel movements, nourishes the microbiota and binds cholesterol-lowering bile acids. Feeding good bacteria (prebiotic effect) helps the intestines work more smoothly and strengthens immunity.

Yes, this is the optimal combination. Fiber acts as prebiotics – it becomes food for the “good” bacteria. Probiotics are the bacteria themselves. Together they form a synbiotic combination, especially beneficial for the intestines.

Yes. They support stable blood sugar levels, a feeling of fullness, and good bowel function. It is important to avoid high doses before intense workouts.

Yes, it is highly recommended. Fiber helps maintain regular bowel movements and overall digestive health, as constipation becomes more common as we age.

Yes, but age and individual needs should be taken into account. It is best to get fiber from fruits, vegetables, and grains. Supplements can be helpful if your diet is lacking in fiber. The key is to increase the amount gradually, while ensuring adequate fluid intake.Indicative amounts for children:◦ 1–3 years old – about 10 g/day;◦ 4–6 years old – ~14 g;◦ 7–10 years old – ~16 g;◦ 11–14 years old – ~19 g.

In most cases, yes. Fiber can help with constipation, which is common during this time. However, it is recommended to consult a doctor before starting to take supplements.

Common symptoms include constipation, frequent bloating, lack of fullness, erratic energy, and high cholesterol. If you eat few fruits and vegetables, you likely don't get enough fiber.

It is recommended to separate the intake: take the medication at least 2 hours before or after the fiber. In some cases, the interval should be longer. If you are taking multiple medications, it is worth consulting with your doctor or pharmacist.

Yes, especially soluble viscous fibers. They slow down the absorption of carbohydrates, maintain more stable energy levels, reduce blood sugar spikes, and can aid in weight loss.

Fiber supports the body's natural elimination processes: it binds bile acids, softens stools, and supports regular bowel movements. It is a natural aid, not an artificial "detox."

For some people, soluble fiber may help stabilize digestion and reduce reflux episodes. However, this depends on individual sensitivity, so it should be tried with caution.

Yes. Too much can cause bloating, gas, or even diarrhea. Therefore, it is always important to follow the recommended dosage and drink enough water.

When choosing a fiber product, it is worth paying attention to the following criteria:• Type of fiber (soluble, insoluble, viscous).• Fermentation properties (gentler fermenting - less gas).• Composition (whether it is natural, without sugar, dyes, flavorings).• Actual amount of fiber per serving and price per serving.• Suitability according to dietary habits (e.g., for vegans).• Aspects of taste and ease of use.

Yes. In the case of the keto diet, where fruit and grain intake is naturally reduced, fiber supplements may be necessary. It is important to choose a low-carb option (such as psyllium). Fiber is also beneficial for other restrictive diets to ensure that your diet remains complete.

A healthy gut often means healthy skin. Fiber helps maintain a balanced microbiota, which is linked to beauty: less skin inflammation, better nutrient absorption. Together with fruits, vegetables, and antioxidants, it supports a radiant appearance.

Yes, we ship fruttberry products to all European Union countries. It may just take a little longer. Shipping is free for orders over 100 Eur.

fruttberry products are marked with the health-promoting food product symbol. The purpose of the "Keyhole" symbol is to help consumers more easily choose food products among other food products of the same group. These are regular products, but they contain less sugar, salt, saturated fats, trans fats, do not contain food sweeteners, and in grain-containing products, more dietary fiber is preserved.

fruttberry meets many standards, including GMO-free, no artificial colors, no artificial preservatives. fruttberry products and some of their ingredients are made in Lithuania. Most ingredients are obtained from food wholesalers in EU countries, which use their vast resources to ensure high-quality raw materials. The mixtures themselves are made in a Lithuanian company, which has implemented a self-control system based on the principles of risk factor analysis and critical control points, which helps ensure product safety and quality. It is important that the microbiological parameters of all mixtures are tested and analyzed in a certified laboratory, thus ensuring maximum product quality.

Yes, all of our blends are 100% plant-based, gluten-free, lactose-free, and GMO-free.

No, fruttberry does not contain added sugar. The sugar listed on the label comes naturally from fruits, berries and vegetables. Since drinking fruttberry provides all the dietary fiber, the natural sugars in fruits and vegetables are metabolized more slowly than in juice.

There are no allergens among the ingredients of fruttberry mixtures.

fruttberry meets many standards, including: GMO-free, no artificial colors, no artificial preservatives.

The information provided is of a general nature and does not replace individual consultation with a doctor or dietitian. If you have chronic diseases, are taking medication or are pregnant/breastfeeding, consult a healthcare professional.