Summary of the NZZ (Neue Züricher Zeitung) article in the German language.
The article explains why fiber plays a key role in health, weight control and the microbiome — and that many people eat far too little of it.
1. Fiber fills you up — but in a smart way
• It increases the volume of food without adding calories.
• It slows down digestion and stabilises blood sugar levels.
• This keeps you feeling full for longer and automatically leads to eating less.
2. The microbiome loves fiber
• Many types of fiber are prebiotic: they serve as food for gut bacteria.
• The bacteria produce short-chain fatty acids (e.g. butyrate) from this fiber, which:
o reduce inflammation,
o strengthen the intestinal barrier
o improve metabolism,
o even influence the hunger and satiety system
3. Fiber deficiency is widespread
• Most people eat significantly less than the recommended amounts.
• Modern diets (white flour, few vegetables, lots of processed foods) are the main reason.
4. Different types of fiber – different effects
The article emphasises that not all fiber is the same:
• Soluble fiber (e.g. pectin, inulin, beta-glucans)
→ form gels, slow down digestion, nourish the microbiome
• Insoluble fiber (e.g. cellulose, wheat bran)
→ increase stool volume, promote bowel movement
• Fermentable fiber
→ particularly important for microbiome health
5. Why fiber helps with weight loss
• It reduces the energy density of food.
• It promotes a healthier microbiome, which in turn:
o regulates metabolism more efficiently
o reduces inflammation
o improves insulin sensitivity
• It influences satiety hormones such as GLP 1 and PYY.
6. Practical recommendations
The article lists typical sources:
• Vegetables, legumes, whole grains, nuts, seeds
• Particularly effective: oats, psyllium husks, pectin-rich fruits, inulin.
And: A slow increase is important so that the gut can adjust.