Fiber – what it is, benefits, food and deficiency!

Fiber is of fundamental importance, although fiber does well, each of us must choose the type of fiber that is right for our body: insoluble or soluble. In fact, not all of us are able to digest both types of fiber in the same way. Especially those who suffer from “irritable bowel syndrome” should prefer soluble ones, which do not create intestinal inflammation and bring the benefits of insoluble ones, including promoting intestinal transit.

We are talking about dietary fibers, those contained in many foods of plant origin, such as fruits and whole grains, always considered the panacea for a lazy intestine. In fact, in addition to increasing the feeling of satiety, in fact, they contribute to improving intestinal function. So, see about Fibers: What it is, Types, Benefits, Foods and Side Effects:

What is Dietary Fiber:

The term “dietary fiber” refers to non-starch-based polysaccharides of the cell walls, the parenchyma or some plant tissue secretions and lignin that are resistant to digestion in the human small intestine, the intestinal enzymes.

How much dietary  fiber to consume:

The ideal amount of insoluble fiber to be taken is on the order of 30 g/day. Thus, to reach this amount it is desirable to increase the consumption of foods rich in fiber (cereals, vegetables and fruits).

An excessive amount could determine, also due to the presence of phytates and oxalates, a reduction in the absorption of mineral elements (iron, calcium, zinc) of food origin. Simultaneous ingestion of animal proteins can counteract this effect.

Fiber Types:

There are 2 types of dietary fiber: soluble and insoluble.

Soluble Fiber:

Soluble fiber performs a purifying action, helps the body to get rid of toxins and helps to slow the absorption of sugars and fats, helping you maintain your weight, to control the level of glucose and cholesterol in the blood. and prevent cardiovascular disease and diabetes. It is also responsible for the feeling of satiety, so it helps to limit overeating at the table.

Where it’s found: Soluble fiber is found primarily in fruits (and their skin), pulses, potatoes, carrots , and oats .

Insoluble Fiber:

Insoluble fiber is responsible for regulating intestinal functions. It then absorbs water from the intestines, making the stool softer and bulkier and therefore easier to expel.

Where it’s found: Insoluble fiber is present in whole foods such as cereals, cabbage , and nuts . In addition, there are foods, such as artichokes , that contain both soluble and insoluble fiber.

Fiber-rich foods:

Fiber benefits:

1. Improves Intestinal Function:

Insoluble fiber helps to prevent constipation due to increased fecal mass and decreased intestinal transit. This effect is enhanced if fiber intake is accompanied by a greater intake of water. Short-chain fatty acids, produced when fiber is fermented by intestinal bacteria, are an important source of energy for colon cells and play a protective role in them.

2. Reduces Cardiovascular Risk:

Consumption of a high fiber diet can reduce the risk of cardiovascular disease. Therefore, we have seen that soluble fiber has shown that it can lead to a reduction in cholesterol and even triglycerides. Good amount of fiber determines a reduction in blood pressure and reduces systemic inflammation.

Such a diet, with a high consumption of vegetables, legumes and cereals, also leads to an increase in the consumption of essential minerals such as magnesium and potassium , which are also involved in the well-being of the circulatory system.

3. Controls Blood Glucose Levels :

Soluble fiber can slow down the digestion and absorption of carbohydrates and thus reduce the postprandial glycemic spike and insulin response. Incidentally, this can be helpful for diabetic patients to improve control of their blood glucose levels;

4. Improves Blood Cholesterol:

The results of epidemiological studies identify another dietary role in the prevention of coronary heart disease thanks to the improvement of lipid levels in the blood. After all, clinical studies confirm the results of these epidemiological studies. Viscous fibers such as pectin, rice bran or oatmeal lower total cholesterol levels and the so-called bad cholesterol (LDL or low-density lipoprotein);

5. Prevents Cancer:

This was the strength of fiber until the 1990s, as it prevents colon cancer . More recent studies, better organized and conducted, have not been able to confirm this fact. The most interesting results for the prevention of breast cancer, with several studies indicating a significant protective effect: it remains difficult to determine whether the effect is due to fiber or consumption of fruits and vegetables, rich in many other nutrients. However, the judgment is suspended: more in-depth studies are needed that take into account the confounding factors existing in these cases.

6. Increases Satiety:

While prevention of constipation, improvement in blood glucose levels, and blood lipid profiles predominate as beneficial results from a rich diet, other benefits are noteworthy. For example, as they increase the mass of food eaten without adding calories, this can lead to a satiety effect and help with weight management.

7. Control Diabetes:

Fiber slows down the speed of carbohydrate digestion, slowing the absorption of glucose into the blood and thereby reducing insulin spikes. However, when in contact with water, the fibers also form a protection around the food and make it difficult for the sugar to be absorbed, discarding it in the digestion process.

8. Eliminates Toxic Metals from the Body:

However, a diet cevitates that, in the long term, unwanted metals bring harm to health.

9. Strengthens the Immune System:

The intestine responsible for producing antibodies, which protect the body from infections. Finally, they feed the beneficial bacteria that live in this organ, balancing the intestinal flora and, consequently, increasing the body’s defenses.

10. Helps in Weight Loss:

A rich diet helps in weight loss, as they induce – due to the satiety it provides – to a lower intake of food and calories during the day, fighting obesity.

Fiber side effects:

When dietary fiber is not supplied to the body in a sufficient amount, there is a risk of undesirable effects. For example, the subject may begin to suffer from problems related to constipation . Anyway, consumption of rich foods can also damage the human body.

In fact, among the main undesirable effects associated with an excessively rich diet, we certainly find a wrong absorption of carbohydrates in the intestine, but also of minerals, especially calcium and iron, as well as vitamins. In addition, excess can lead to a feeling of vomiting that manifests itself very often. In any case, in general, the best solution is always to avoid any kind of excess.