kostfiber

Kostfiber, known in English as dietary fiber, refers to the non-digestible parts of plant foods and certain plant-derived substances such as lignin. Humans lack the enzymes to break these components down in the small intestine, so they pass into the colon where some fibers are fermented by gut bacteria. Fiber provides little or no calories but supports digestive health and may influence metabolic processes.

Fiber is traditionally divided into soluble and insoluble types. Soluble fibers, such as pectin, beta-glucans, and gums, dissolve in water to form a gel and can slow digestion, help lower blood cholesterol, and improve glycemic control. Insoluble fibers, including cellulose, some hemicelluloses, and lignin, increase stool bulk and speed intestinal transit, promoting regularity.

Health effects associated with adequate kostfiber intake include improved bowel function and a reduced risk of constipation. Observational studies link higher fiber intake with lower risks of cardiovascular disease and type 2 diabetes, and there is evidence of benefits for weight management and overall gut health, though results can vary depending on the fiber type and overall diet.

Intake and sources: dietary guidelines commonly recommend about 25–35 grams of fiber per day for adults, varying by country and individual needs. Good sources include fruits, vegetables, whole grains, legumes, nuts, and seeds. It is advised to increase fiber intake gradually and to drink enough fluids to minimize potential digestive discomfort. Some people with digestive disorders may need to adjust fiber types or amounts under medical guidance.