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Whole grain & nutritional fibre

DAR-VIDA

Whole grain products are made from the whole cereal grain, which means they have not had the bran or germ removed. For DAR-VIDA, wholegrain is processed further as grist and wholemeal flour. A large part of the dietary fibre, the vitamins, oils, minerals and secondary metabolites of the grain that are valuable for our bodies is to be found in the bran. It is the dietary fibre in DAR-VIDA that helps keep the digestive system going.

The need for dietary fibre

As non-digestible components in our food, dietary fibre can also help prevent colon cancer, cardiovascular problems, a high cholesterol level and other lifestyle diseases. Unfortunately, however, we eat too little of it.

The guidance values in g per day for a sufficient amount of dietary fibre, according to the DACH "Reference values for nutritional intake", are as follows:

  • Children from 12 months approx. 10 g / 1000 kcal
  • Adults minimum 30 g / day

In order to have sufficient fibre in your diet, you should consume the following amounts:

  • Three portions a day of side dishes of foods containing starch, for example bread (whole grain bread is best, which applies to DAR-VIDA), rice, potatoes, pasta
  • Three portions of vegetables a day
  • Two portions of fruit a day
  • One to two portions of pulse such as peas, lentils, chickpeas or tofu a day.
 

The recommendation is to make a gradual change to a fibre-rich diet. It is also very important to drink enough fluids. Sufficient fluid intake will make the best of the positive effect on digestive activity. Fluid is needed to swell the insoluble fibre in the intestines, making the motions bulky and smooth. In contrast, too little fluid can, if there is a high fibre intake at the same time, result in constipation.

DACH = Vereinigung der Deutschen (D), Österreichischen (A) und Schweizerischen (CH) Gesellschaft für Ernährung - Association of German, Austrian and Swiss Societies for Nutrition

 
Nahrungsfaserngehalt in Gramm je 100 g eines Lebensmittels
 
45 g Weizenkleie
28 g Leinsamen
20 g Knäckebrot
16 g Pflaumen getrocknet
15 g Mandeln
15 g Kichererbsen
12 g DAR-VIDA Leinsamen
11 g Weizenmehl Vollkorn
10 g DAR-VIDA Nature
7 g Himbeeren
6 g DAR-VIDA Choco
6 g Erbsen
4 g Ruchbrot
3 g Weizenmehl weiss
2.9 g Karotten
2.9 g Tessinerbrot (weiss)
 
Dietary fibre content in g per 100 g of food
 
45 g Wheat bran
28 g Linseed
20 g Crispbread
16 g Prunes
15 g Almonds
12 g DAR-VIDA Linseed
7 g Raspberries
6 g DAR-VIDA Choco
6 g Peas
2.9 g Carrots
2.9 g Tessinerbrot (white bread)
 

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