{"id":2258,"date":"2026-01-13T08:04:04","date_gmt":"2026-01-13T08:04:04","guid":{"rendered":"https:\/\/unimed.bg\/?p=2258"},"modified":"2026-01-13T08:04:05","modified_gmt":"2026-01-13T08:04:05","slug":"zastho-fibrite-ne-sa-ednakvi-i-kak-da-gi-izbirame-pravilno","status":"publish","type":"post","link":"https:\/\/unimed.bg\/en\/zastho-fibrite-ne-sa-ednakvi-i-kak-da-gi-izbirame-pravilno\/","title":{"rendered":"Why fibres are not the same and how to choose them correctly"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Fibre is often recommended as a universal solution for good digestion. The recommendation \u201eeat more fiber\u201c sounds simple, but in practice many people do not feel better, and sometimes even get bloating, gas and discomfort. The reason is one: not all fiber works the same way.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">What are fibers?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Fibre is a type of carbohydrate that is not broken down by digestive enzymes. Instead they:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>support bowel movement<\/li>\n\n\n\n<li>serve as food for the intestinal microbiota<\/li>\n\n\n\n<li>affect blood sugar, cholesterol and inflammation<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">But their effect depends on the type of fiber and the condition of the intestines.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">The main types of fibre and how they work<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Soluble fiber<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Soluble fibers form a gel-like structure in the intestine and:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>slow the absorption of sugars<\/li>\n\n\n\n<li>help control cholesterol<\/li>\n\n\n\n<li>nourish beneficial bacteria<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Sources:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>oats<\/li>\n\n\n\n<li>chia and linseed<\/li>\n\n\n\n<li>apples, pears<\/li>\n\n\n\n<li>psyllium<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">2. Insoluble fiber <\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">This fiber increases stool volume and stimulates peristalsis.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Useful for:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>constipation<\/li>\n\n\n\n<li>delayed intestinal motility<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>But they can get worse:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Swelling<\/li>\n\n\n\n<li>pain in sensitive intestines<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Sources:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>whole grain products<\/li>\n\n\n\n<li>Bran<\/li>\n\n\n\n<li>nuts<\/li>\n\n\n\n<li>green leafy vegetables<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">3. Fermentable fiber (prebiotics)<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">They are broken down by bacteria in the colon and stimulate the growth of beneficial microorganisms.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Pros:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>improve the microbiota<\/li>\n\n\n\n<li>support immunity<\/li>\n\n\n\n<li>increase butyrate production<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Minuses:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>can cause gas and discomfort<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Sources:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>inulin<\/li>\n\n\n\n<li>onion, garlic<\/li>\n\n\n\n<li>bananas<\/li>\n\n\n\n<li>asparagus<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Why is \u201emore fiber\u201c not always better?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">In people with:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>imbalance of intestinal flora<\/li>\n\n\n\n<li>SIBO - bacterial overgrowth in the small intestine<\/li>\n\n\n\n<li>active inflammatory processes<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">some fiber can \u201efeed\u201c the wrong bacteria and make symptoms worse. Therefore, the amount and type of fiber should be individualized.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How to choose the right fibre?<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Start slowly<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">A sharp increase almost always leads to swelling.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Listen to the symptoms<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Improvement \u2260 more gases. Discomfort is a signal.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Combine with water<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Without enough fluids, fiber can worsen constipation.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. Not all supplements are suitable for everyone<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Psyllium, for example, is well tolerated by most people, while inulin often causes problems.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Fibre as part of a holistic approach<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Fiber is not a stand-alone solution, but part of the bigger picture: nutrition, gut health, microbiota and lifestyle. The right choices can significantly improve quality of life, while the wrong ones can worsen symptoms.<\/p>","protected":false},"excerpt":{"rendered":"<p>\u0424\u0438\u0431\u0440\u0438\u0442\u0435 \u0447\u0435\u0441\u0442\u043e \u0441\u0435 \u043f\u0440\u0435\u043f\u043e\u0440\u044a\u0447\u0432\u0430\u0442 \u043a\u0430\u0442\u043e \u0443\u043d\u0438\u0432\u0435\u0440\u0441\u0430\u043b\u043d\u043e \u0440\u0435\u0448\u0435\u043d\u0438\u0435 \u0437\u0430 \u0434\u043e\u0431\u0440\u043e \u0445\u0440\u0430\u043d\u043e\u0441\u043c\u0438\u043b\u0430\u043d\u0435. \u041f\u0440\u0435\u043f\u043e\u0440\u044a\u043a\u0430\u0442\u0430 \u201e\u044f\u0436 \u043f\u043e\u0432\u0435\u0447\u0435 \u0444\u0438\u0431\u0440\u0438\u201c \u0437\u0432\u0443\u0447\u0438 \u043f\u0440\u043e\u0441\u0442\u0430, \u043d\u043e \u043d\u0430 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u0430 \u043c\u043d\u043e\u0433\u043e \u0445\u043e\u0440\u0430 \u043d\u0435 \u0441\u0435 \u0447\u0443\u0432\u0441\u0442\u0432\u0430\u0442 \u043f\u043e-\u0434\u043e\u0431\u0440\u0435, \u0430 \u043f\u043e\u043d\u044f\u043a\u043e\u0433\u0430 \u0434\u043e\u0440\u0438 \u043f\u043e\u043b\u0443\u0447\u0430\u0432\u0430\u0442 \u043f\u043e\u0434\u0443\u0432\u0430\u043d\u0435, \u0433\u0430\u0437\u043e\u0432\u0435 \u0438 \u0434\u0438\u0441\u043a\u043e\u043c\u0444\u043e\u0440\u0442. \u041f\u0440\u0438\u0447\u0438\u043d\u0430\u0442\u0430 \u0435 \u0435\u0434\u043d\u0430: \u043d\u0435 \u0432\u0441\u0438\u0447\u043a\u0438 \u0444\u0438\u0431\u0440\u0438 \u0434\u0435\u0439\u0441\u0442\u0432\u0430\u0442 \u043f\u043e \u0435\u0434\u0438\u043d \u0438 \u0441\u044a\u0449\u0438 \u043d\u0430\u0447\u0438\u043d. \u041a\u0430\u043a\u0432\u043e \u0432\u0441\u044a\u0449\u043d\u043e\u0441\u0442 \u0441\u0430 \u0444\u0438\u0431\u0440\u0438\u0442\u0435? \u0424\u0438\u0431\u0440\u0438\u0442\u0435 \u0441\u0430 \u0432\u0438\u0434 \u0432\u044a\u0433\u043b\u0435\u0445\u0438\u0434\u0440\u0430\u0442\u0438, \u043a\u043e\u0438\u0442\u043e \u043d\u0435 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":2261,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","_seopress_robots_follow":"","_seopress_robots_imageindex":"","_seopress_robots_snippet":"","_seopress_robots_primary_cat":"none","_seopress_robots_breadcrumbs":"","_seopress_robots_freeze_modified_date":"","_seopress_robots_custom_modified_date":"","_seopress_robots_canonical":"","_seopress_social_fb_title":"","_seopress_social_fb_desc":"","_seopress_social_fb_img":"","_seopress_social_fb_img_attachment_id":0,"_seopress_social_fb_img_width":0,"_seopress_social_fb_img_height":0,"_seopress_social_twitter_title":"","_seopress_social_twitter_desc":"","_seopress_social_twitter_img":"","_seopress_social_twitter_img_attachment_id":0,"_seopress_social_twitter_img_width":0,"_seopress_social_twitter_img_height":0,"_seopress_redirections_value":"","_seopress_redirections_enabled":"","_seopress_redirections_enabled_regex":"","_seopress_redirections_logged_status":"both","_seopress_redirections_param":"","_seopress_redirections_type":301,"_seopress_analysis_target_kw":"","footnotes":""},"categories":[9],"tags":[],"class_list":["post-2258","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-chrevno-zdrave-i-mikrobiom"],"_links":{"self":[{"href":"https:\/\/unimed.bg\/en\/wp-json\/wp\/v2\/posts\/2258","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/unimed.bg\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/unimed.bg\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/unimed.bg\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/unimed.bg\/en\/wp-json\/wp\/v2\/comments?post=2258"}],"version-history":[{"count":0,"href":"https:\/\/unimed.bg\/en\/wp-json\/wp\/v2\/posts\/2258\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/unimed.bg\/en\/wp-json\/wp\/v2\/media\/2261"}],"wp:attachment":[{"href":"https:\/\/unimed.bg\/en\/wp-json\/wp\/v2\/media?parent=2258"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/unimed.bg\/en\/wp-json\/wp\/v2\/categories?post=2258"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/unimed.bg\/en\/wp-json\/wp\/v2\/tags?post=2258"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}