Dietary fiber: The superheroes for increased satiety and easy weight loss

Dietary fiber is an essential part of a healthy diet, yet its effects are often underestimated. Does it really cause bloating and sit heavily in our stomachs? In this guide, we debunk the most common myths and show you why dietary fiber is so crucial for your satiety and well-being – and how you can easily incorporate it into your daily meals.

4 Min

Last updated on 29.12.2025

from Paulina

Why fiber boosts your well-being

Dietary fiber is a special type of carbohydrate that our bodies cannot digest. Unlike sugar and starch, it passes unchanged into the large intestine, providing fewer calories while offering numerous health benefits.

Dietary fiber supports digestion and helps prevent constipation . It swells in the stomach, increasing the feeling of fullness, which aids in weight management. It also stabilizes blood sugar levels, thus preventing cravings . A high-fiber diet can also reduce the risk of cardiovascular disease. A true powerhouse for your health!

Note

Dietary fiber supports digestion, increases the feeling of satiety, stabilizes blood sugar levels and prevents cravings.

High-fiber foods: Where to find them

Despite its numerous health benefits, many people find it difficult to incorporate enough fiber into their daily diet. Most people do not reach the recommended amount of at least 30 grams of fiber per day.¹ According to a national nutrition survey, the average intake in Germany is only 18 grams per day for women and 19 grams for men.²
The study clearly shows: We consume too little fiber! But there are many delicious, fiber-rich foods that can help you eat more fiber.

Dietary fiber occurs naturally almost exclusively in plant-based foods . Various vegetables , such as bell peppers, carrots, broccoli, mushrooms, and berries, are high in fiber. Legumes like beans and chickpeas, as well as nuts and seeds, are also rich in fiber. Whole grains and wheat bran are also high in fiber.

The following table gives you an overview of our favorite high-fiber foods:

10 Fiber Champions

Groceries	Dietary fiber per 100 g	kcal per 100 g
Glucomannan	92 g	30 kcal
Psyllium husks	79 g	222 kcal
Wheat bran	45 g	268 kcal
Chia seeds	34 g	486 kcal
Ground flaxseed	26 g	540 kcal
kidney beans	25 g	333 kcal
White beans, dried	23 g	285 kcal
poppy	20 g	525 kcal
Dried chickpeas	17 g	364 kcal
almonds	14 g	624 kcal

*Specific nutritional information may vary depending on the brand/manufacturer.

Fiber powerhouse glucomannan

One food stands out in the table, offering an impressive fiber content with few calories : Glucomannan.

Glucomannan is extracted from the tuber of the Asian konjac plant ( Amorphophallus konjac ). To produce it, the root is first shredded, dried, and ground into flour. The dietary fiber is then extracted from this flour and dried again. This is how glucomannan achieves its outstanding dietary fiber content of 92 percent .

In Asia, glucomannan has been used for thousands of years as a natural starch – among other things, for the production of glass noodles. In Europe, it has gained popularity in recent years, particularly as a natural aid in weight loss, due to its satiating properties. Glucomannan has the ability to bind large amounts of water, thus promoting a natural feeling of fullness in the stomach.

The European Food Safety Authority (EFSA) confirms that glucomannan, in combination with a calorie-reduced diet, can contribute to weight loss . This requires a daily intake of 3 grams of glucomannan, distributed throughout meals. But how exactly does glucomannan contribute to weight loss?

The fiber in glucomannan swells considerably in the intestines, leading to a faster and longer-lasting feeling of fullness. In fact, glucomannan can bind 50 times its own weight in water , giving it the highest water-binding capacity of all natural substances. This increased volume in the stomach signals satiety to your body, which in turn helps reduce your hunger and thus your calorie intake.

However, it's important to emphasize that the feeling of satiety isn't solely caused by a full stomach. The perception of hunger and satiety is a complex process influenced by various factors. The hormones ghrelin (which stimulates your appetite) and leptin (which signals satiety) are particularly important. Proteins and fiber can increase your feeling of fullness. Stress , lack of sleep, and your emotional state , on the other hand, stimulate your appetite. Glucomannan, with its high swelling capacity, helps to increase the volume of stomach contents, thus making a valuable contribution to satiety.

Scientific studies also confirm that glucomannan can effectively contribute to weight loss. A 2014 meta-analysis published in the journal Obesity Reviews examined the effect of glucomannan on body weight in overweight and obese individuals. The analysis found that a daily intake of two to four grams of glucomannan led to significant weight loss and also lowered cholesterol levels.1 Lower cholesterol levels reduce the risk of cardiovascular disease because they reduce the buildup of plaque in the arteries. This promotes heart health and can help prevent heart attacks and strokes.

What you should consider when taking fiber

When consuming dietary fiber, there are some important aspects to consider in order to optimally utilize the desired health benefits.

Increase gradually!
If you've been consuming very little fiber, it's important not to abruptly increase your intake from 0 to 30 grams per day . Such a drastic change could overwhelm your digestive system and lead to discomfort such as abdominal pain or bloating. Instead, you should increase your fiber intake gradually, week by week . This is also why we consciously chose not to include a high fiber content in our Balance Shakes .

Water on!
When consuming more fiber, it is also crucial to drink enough water . Adequate water intake offers many additional health benefits, including improved digestion and support for heart and brain function.

Our tips for increasing your fiber intake

1

Collect Plant Points

The long-standing recommendation to eat five portions of fruit and vegetables a day is now outdated. It overlooks the important role of the billions of microbes in our gut, which depend on a wide variety of plant-based foods.

A current recommendation is therefore to eat at least 30 different plant-based foods per week and to collect so-called "Plant Points" .

The idea is based on the study "The American Gut Project", which shows that those who eat 30 different plant-based foods per week have a more diverse and healthier gut flora than those who only consume 10 types of plants.

You can reach the 30 Plant Points with food from six categories :

2

The SHEKO weight loss program

A simple way to increase your daily fiber intake in addition to a balanced diet is to take glucomannan .

Glucomannan unfolds its full potential when taken with 1-2 glasses of water before meals. Its swelling properties ensure a pleasant feeling of fullness in the stomach. Our SHEKO weight loss program makes this particularly easy: With three sticks daily before main meals, you consume the recommended amount of 1 gram of glucomannan each time. In addition, the program provides you with 9 essential vitamins and minerals , tailored to the specific time of day to optimally support your body. Ideal for mastering the challenging start of a dietary change!

To enhance the positive effects of glucomannan, a healthy lifestyle and a balanced, calorie-conscious diet are essential. Our Balance Shakes are an ideal complement to this. With only about 200 kcal per serving and a protein content of over 20 grams, they help you keep track of your calorie intake and prevent cravings . They also contain 27 essential vitamins and minerals, making them an ideal addition to a weight-loss program, providing valuable fiber.

To enhance the positive effects of glucomannan, a healthy lifestyle and a balanced, calorie-conscious diet are essential. Our Balance Shakes are an ideal complement to this. With only about 200 kcal per serving and a protein content of over 20 grams, they help you keep track of your calorie intake and prevent cravings . They also contain 27 essential vitamins and minerals, making them an ideal addition to a weight-loss program, providing valuable fiber.

An overview of the most important properties of dietary fiber

Let's summarize the many health benefits of dietary fiber once again:

Promoting digestion: Dietary fiber stimulates bowel activity and helps prevent constipation.
Long-lasting satiety: They provide a longer-lasting feeling of fullness, which can be helpful in weight management.
Regulating blood sugar levels: Dietary fiber slows down the absorption of sugar into the blood and prevents blood sugar spikes, which can prevent cravings.
Supporting the gut flora: In the large intestine, dietary fiber serves as food for healthy gut bacteria, which strengthens the microbiome.
Prevention of cardiovascular diseases: Dietary fiber contributes to heart health by lowering blood sugar and cholesterol.

In short: Dietary fiber is a true all-rounder! It promotes healthy digestion, strengthens your microbiome, supports your heart, and helps to keep weight and blood sugar in balance.

*As part of a low-calorie diet, 3 g of glucomannan daily in 3 doses of 1 g each, consumed with 1-2 glasses of water before meals, contributes to weight loss.

Vitamin B12 supports energy metabolism. Vitamins C and B6 reduce tiredness and fatigue; iron contributes to normal cognitive function (including concentration). Magnesium supports normal muscle function, copper contributes to the maintenance of normal connective tissue. Selenium helps protect cells from oxidative stress.