Overview
- Dr. Matthias Riedl says the trend to dramatically raise intake can spread false claims and pose risks, including unbalanced eating.
- The German Nutrition Society advises at least 30 grams per day for adults, reached through varied plant foods rather than extreme jumps.
- Prof. Klaus Günther highlights evidence that fiber slows glucose absorption, helps lower cholesterol, and is linked to lower risks of type 2 diabetes and cardiovascular disease.
- Practical options include whole grains, legumes, fruits, vegetables, and nuts, with example meals at roughly 9–10 g (oat–nut porridge) and 17–20 g per serving (lentil–vegetable stew), supported by sufficient fluids.
- Researchers note that gut microbes ferment fiber into short‑chain fatty acids that nourish the intestinal lining, and that fiber‑rich patterns tend to be more plant‑based and environmentally gentler.