Dietary Fiber

Usefulness of Dietary Fiber: 5 Reasons to Increase its Quantity in Your Diet

Dietary fiber (roughage, food fiber) is one of the most studied nutrient materials on the market. The research published in the world has revealed such advantages of a diet high in dietary fiber as protection against cancer, keeping heart healthy, and even weight loss.

Dietary fiber, an often underestimated class of carbohydrates, consists of long chains of individual units - saccharides. But unlike carbohydrates contained in the starchy and sweet food, it is almost unexposed to fermentation in the gastrointestinal tract. Instead, it passes actually unchanged through the stomach, small and large intestines and is excreted from the body. That is why it is often called roughage, which contributes to regular bowel habits.

Besides, other healthy influence of dietary fiber was described. It helps to:

  • maintain normal cholesterol levels and blood sugar levels;
  • control weight;
  • keep the intestinal microflora sound;
  • excerte toxines.

In order to better understand how to solve these tasks, let’s analyze two types of dietary fiber.

Soluble fibers:

  • dissolve in water;
  • can be viscous (form gel);
  • readily fermented by bacteria in the large intestine;
  • usually found in beans and fruits.

Beans, peas, rice bran, oats, barley, citrus fruits, strawberries are good sources of soluble fiber. The additional intake of two to three helpings of fruits or cereals high in soluble fiber can provide a powerful additional protection for your heart.

Insoluble fibers:

  • do not dissolve in water;
  • can’t be viscous;
  • less prone to fermentation process;
  • mostly can be found in grains and vegetables.

Advantages of Consuming Fiber: Lowering the Level of Cholesterol

Cholesterol is mostly synthesized by the liver, and it is significant in the body. However, excessive quantities of cholesterol are associated with an increased risk of cardiovascular diseases.

Soluble fibers limit recirculation of bile acids. These acids are made from cholesterol. They are involved in the processes of digestion and absorption of fats. Cholesterol in bile acids can be absorbed by the body together with the fat we have eaten and returned back into the liver. Soluble viscous fibers bind cholesterol in acids and contribute to its excretion.

Advantages of Consuming Fiber: Contributes to Achievement of Healthy Weight

Dietary fibers absorb water and increase in sizes. So, when you eat a diet high in dietary fiber, it enhances your satiety, you receive fewer calories and stay full for a longer period of time.

Advantages of Consuming Fiber: It Helps Harmonize Blood Sugar

While increasing in volume, which keeps you full, dietary fiber stays longer in your stomach. It slows the absorption of carbohydrates into the blood and prevents the emission of dangerous glucose.

Advantages of Consuming Fiber: Elimination of Toxins

When dietary fibers reach the intestine, they bind toxins, carcinogens, excess estrogen to excrete them from the body. Otherwise, these toxins and excess hormones could be re-absorbed by the body.

Advantages of Consuming Fiber: Maintaining Intestinal Health

Billions of beneficial bacteria in the intestine, which constitute microecology, live in symbiosis with the human body. Although some of them are pathogenic ones, many are beneficial. It is a common knowledge that probiotics help strengthen our immune system, clean the intestinal walls, fight malignant bacteria. Now, the weirdest thing is that fiber is a food for beneficial microorganisms, which grow and create strong and healthy colonies.

New research shows that dietary fibers contribute to positive changes in the welfare of the intestinal microflora. In the process of fermentation the fibre produces short chain fatty acids and other metabolites, which stimulate growth of wholesome or friendly bacteria.

Researchers from Illinois have published a report describing the relation between fermentation of dietary fiber and the growth of bacteria. Now that we have the epidemy of obesity, diabetes, metabolic disorders, a healthy intestinal microflora is what the human body needs. It was emphasized that people, who keep their intestinal microflora healthy, less prone to diabetes and intestinal diseases. The scientists believe that this is the main reason why our diet should be higher in fiber.

New findings by Illinois University prove that dietary fiber significantly influences upon the amount of intestinal bacteria. The study was made using two kinds of corn fiber. Really attractive was the idea that certain types of dietary fiber can produce changes in the intestinal microflora. This means that in the near future, fiber and probiotics can be customized based on the individual features of the microflora of the specific person. It is very important for people suffering from obesity, metabolic disorders, gastrointestinal diseases.

Guidelines on Increasing Fiber in the Diet

To fully reap the benefits of dietary fiber intake, daily consumption of fiber should make 30 - 35 g. For women under 50 we recommend 25 g, for men – 38 g. Women above 50 should normally consume 21 g, men – 30 g of fiber.

It will take you some time to adapt your body to such quantities. So, here are some tips for beginners:

  • Gradually increase fiber intake within few weeks.
  • Drink plenty of liquid to soften the fibers and facilitate their movement through the digestive tract.
  • Consume soluble and insoluble fiber in balanced quantities. It will allow you to get the maximum benefit.

Therefore, begin today. Keep a close watch on quantities of dietary fiber indicated on the labels. You can also use the tables of products containing fiber.