Benefits of fiber 

Dietary fiber has a variety of recognized health benefits.

Not only do they feed your gut bacteria, but fermentable fiber forms short-chain fatty acids that nourish your colon wall!

A growing body of research shows that adequate fiber intake can benefit digestion and reduce the risk of chronic disease.

The benefits of fiber are related to the gut microbiota, the million bacteria that live in the digestive system.

In addition, viscous, soluble fiber can suppress appetite, lower cholesterol, and reduce blood sugar spikes when we eat large amounts of carbohydrates.

However, not all fibers are created equal. Different types of fiber have different health effects. The evidence-based health benefits of fiber are explained below.

What is fiber?

Simply put, dietary fiber is an indigestible carbohydrate found in foods.

While most carbohydrates are broken down into sugar molecules called glucose, fiber cannot be broken down into sugar molecules by the body, and instead passes through the intestines undigested.

Fiber helps regulate the body's use of sugar, helps control hunger and blood sugar levels.

Fiber is divided into two broad categories based on its solubility in water:

• Soluble fiber: dissolves in water and can be metabolized by "good" bacteria in the gut. They can help lower blood glucose levels and also help lower blood cholesterol levels. Foods high in soluble fiber include oatmeal, chia seeds, nuts, beans, lentils, apples, and blueberries.

 

• Insoluble fiber: does not dissolve in water and can help food move through the digestive system, promote regular bowel movements, and help prevent constipation. Foods high in insoluble fiber include whole wheat products (especially wheat bran), brown rice, legumes, leafy greens such as kale, almonds, walnuts, seeds, and fruits with edible skins such as pears and apples.

Perhaps it would be more useful to divide the fibers into fermented, to not fermented, which means whether the good gut bacteria can use them or not.

It is important to remember that there are many different types of fiber. Some types have great health benefits, while others are mostly useless.

Some insoluble fiber can be digested by good bacteria in the gut. Also, most foods contain soluble and insoluble fiber.

Experts recommend consuming 38 g of fiber per day for men and 28 g for women.

Types of fibers

Concentrated fiber

• Psyllium fiber - this is dietary fiber from plantain. Psyllium is best known for its use in improving the digestive system, but it can also help lower cholesterol† and help maintain healthy blood sugar levels. Psyllium fiber consists of both soluble and insoluble fiber types, although most are soluble. It also softens stools and has a laxative effect.

 

• Polydextrose and polyols – Soluble fiber made from glucose and sorbitol, a sugar alcohol. They can increase stool mass and have a weak laxative effect. Minimal effect on blood sugar or cholesterol levels. It is a food additive used as a sweetener to improve texture, retain moisture or increase fiber content.

 

• Inulin, oligosaccharides, pectins - Soluble fiber derived from plant foods, but isolated or modified into a concentrated form, which is added to foods or fiber supplements.

Fiber is found naturally in plants

• Cellulose, hemicellulose - Insoluble fiber found in cereal grains and in the cell walls of many fruits and vegetables. They absorb water and add extra bulk to the stool, which can have a laxative effect.

 

• Lignins - Insoluble fiber, found in wheat and corn bran, nuts, flaxseeds, vegetables and unripe bananas, which causes the secretion of mucus in the large intestine and adds extra bulk to the stool. Has a laxative effect.

 

• Beta-glucans - Soluble highly fermentable fiber, found in oats and barley, is metabolized and fermented in the small intestine. Acts as a prebiotic. Has no laxative effect. Can help normalize blood glucose and cholesterol levels.

 

• Guar gum – soluble fermentable fiber secreted from seeds. It has a viscous gel texture and is often added to foods as a thickener. They are metabolized and fermented in the small intestine. Has no laxative effect. Can help normalize blood sugar and cholesterol levels.

• Inulin, oligofructose, oligosaccharides, fructooligosaccharides - Soluble fermentable fiber is found in onions, chicory roots, asparagus and Jerusalem artichokes. May help constipation. Has a laxative effect. Can normalize blood glucose levels and act as a prebiotic. People with irritable bowel syndrome may be sensitive to these fibers, which can cause bloating or upset stomach.

 

• Pectins - Soluble highly fermentable fiber found in apples, berries and other fruits. Minimal laxative effect. Due to their gel properties, they can slow down digestion and help normalize blood sugar and cholesterol levels.

 

• Resistant starch - Soluble fermentable fiber found in legumes, unripe bananas, cooked and chilled pasta and potatoes, which act as a prebiotic. Adds extra bulk to the stool but has a minimal laxative effect. Can help normalize blood sugar and cholesterol levels.

Fiber feeds the good bacteria

 

Children and adults need at least 25-35 grams of fiber per day to ensure good health.

There are about 10 times more bacteria that live in the human body than there are body cells. Bacteria live on the skin, in the mouth, and in the nose, but the vast majority live in the gut, primarily the large intestine.1

The gut contains between five hundred and 1,000 different species of bacteria, totaling about 38 trillion cells. These gut bacteria are also known as gut flora.

You may be wondering what this has to do with fiber. Like any other organism, bacteria need food to get energy to survive and function.

The problem is that most carbohydrates, proteins and fats are absorbed into the bloodstream, and by the time they reach the large intestine, they leave little for the intestinal flora.

This is where fiber plays a key role. Human cells do not have the enzymes to digest fiber, so fiber reaches the colon relatively unchanged.

However, gut bacteria have enzymes to digest many of these fibers.

This is the most important reason why (some) dietary fiber is essential for health. They feed the "good" bacteria in the gut, acting as prebiotics.

In this way, fiber promotes the growth of "good" intestinal bacteria, which can have a positive effect on health.

Good bacteria produce nutrients for the body, including short-chain fatty acids such as acetate, propionate, and butyrate.1

These short-chain fatty acids can nourish cells in the colon, reducing intestinal inflammation and reducing digestive disorders such as irritable bowel syndrome, Crohn's disease, and ulcerative colitis.2 

When the bacteria ferment the fibers, they also produce gas. This is why vatojan foods that are high in fiber can cause bloating and stomach discomfort in some people. These side effects usually disappear with time as the body adjusts.

Some fiber can help you lose weight

Certain types of fiber can help you lose weight because fiber suppresses your appetite.

In fact, some studies show that increased dietary fiber can lead to weight loss by automatically reducing calorie intake.3

Fiber can absorb water in the intestines, slowing nutrient absorption and increasing feelings of fullness.

However, it depends on the type of fiber. Some types of fiber have no effect on weight, while certain soluble fibers can have a significant effect.4 A good type of effective fiber for weight loss is glucomannan.

Fiber can reduce blood sugar spikes 

Foods high in fiber tend to have a lower glycemic index than refined carbohydrate sources.

Scientists believe that consuming masita, which contains carbohydrates and soluble fiber (which has high viscosity properties), may reduce blood sugar spikes.

This is important, especially if the daily diet is high in carbohydrates. In this case, fiber can make it less likely that carbohydrates will raise your blood sugar to harmful levels.

This means that if you have blood sugar problems, you should consider reducing your carbohydrate intake (refined carbohydrates such as white flour and added sugar) - especially if your daily diet is low in fiber.

Fiber for constipation

One of the main benefits of increasing fiber intake is reduced constipation.

Fiber is thought to help absorb water, increase stool bulk, and speed up the movement of stool through the intestines.6

Some studies show that increased fiber can help relieve symptoms of constipation. However, the effect depends on the type of fiber.

In general, fibers that increase the water content of the stool have a laxative effect, while fibers that increase the dry weight of the stool without increasing the water content may have a laxative effect.

Soluble fiber, which forms a gel in the digestive tract and is not fermented by gut bacteria, is often effective. A good example of a gel forming fiber is psyllium fibers.

Other types of fiber, such as sorbitol, have laxative effects. Plums are a good source of sorbitol.

Choosing the right type of fiber can help your constipation, but taking the wrong supplements can do the opposite.

For this reason, you should consult a healthcare professional before taking fiber supplements for constipation.  

It's important

If you are aiming for a healthy lifestyle, it is recommended to consume dietary fiber of natural origin. So in your daily diet, get different types of fiber from healthy fruits, vegetables and grains.