Dietary Fiber: Risks, Benefits, Types And How To Consume It

With the wide variety of processed foods that exist today, much of the population began to consume more processed foods high in fat, simple carbohydrates, and low in dietary fiber.

This eating pattern is strongly associated with chronic non-communicable diseases such as obesity, diabetes, and cardiovascular disease. There is increasing evidence for the association between low fiber intake and constipation, hemorrhoids, colon cancer, obesity, impaired glucose tolerance, dyslipidemia, and cardiovascular disease.

What are dietary fibers?

Dietary fibers are short or long filamentous substances derived from polysaccharides that make up cellulose molecules.

Dietary fibers are substances of plant origin and do not provide energy , but are essential for the functioning of the intestines; they are not digested by the enzymes present in these organs. So for those people who want to lose weight and take care of their health, fibers are, more than an option, a necessity.

Types of dietary fiber

Dietary fibers are an indigestible part of plant foods. They resist digestion and intestinal absorption, with complete or partial fermentation in the large intestine. Therefore, during the digestive process, fiber does not undergo any type of modification , but it does affect a series of positive physiological effects on health.

They can be divided according to their solubility . Soluble fibers exhibit a high water retention capacity, thus forming a kind of gel in the digestive tract. Among the soluble fibers are, among others, pectins , which are structural fibers found in vegetables and fruits such as apples.

Insoluble fibers are a constituent of the plant cell structure and especially can be found in the outer layers of whole grains / seeds and vegetables . Fibers contribute to proper bowel function. In addition, they help control blood glucose and cholesterol levels and are allies of the diet.

All prebiotic is soluble, but not all soluble fiber is prebiotic. Prebiotic fibers , such as inulin and fructooligosaccharides (FOS), also stimulate good bacterial growth in our intestines and inhibit the growth of bad bacteria. Therefore, they support a healthy intestinal microflora.

Proven benefits of fiber

Improves intestinal transit

The fibers help in the prevention and treatment of constipation . Insoluble fibers act by increasing fecal volume and stimulating intestinal motility by distension of the colon. Soluble fibers help to raise water and are fermented in the gastrointestinal tract, thus stimulating the growth of beneficial bacteria that improve intestinal transit and the frequency of bowel movements.

Helps in glycemic control

Soluble fibers slow down the absorption of carbohydrates. Therefore, there are no glucose spikes and this avoids insulin spikes.

As the body produces more insulin, the body begins to become more resistant to it or it begins to produce more of the hormone that is used to put glucose into its cells. This medical condition is called insulin resistance, and if it worsens, it results in type 2 diabetes – when the hormone produced by the body is no longer enough to absorb sugar in the blood.

Helps in the control of cholesterol levels

Soluble fibers, as in the beta-glucan present in oats, produce physical effects in the small intestine with the formation of soluble gels that alter the absorption of cholesterol by the body , thus helping in the control of cholesterol in the blood and reducing cardiovascular risk .

In addition, the fermentation of soluble fibers in the large intestine produces components such as short-chain fatty acids, which can reduce the synthesis of cholesterol in the liver . Insoluble fibers, in turn, can bind to bile salts and contribute to a reduction in fat and cholesterol absorption.

Contributes to weight loss

Dietary fiber stimulates satiety because the fiber – rich foods are processed more slowly , slowing gastric emptying, thereby promoting greater and more prolonged feeling of satiety , which impacts on reducing food intake.

On the other hand, dietary fibers are generally present in dense, low-calorie foods. This means more volume and more fullness during a meal.

Ally of the heart

Increasing the consumption of whole grains, fruits and vegetables in general is a recommended primary measure to reduce the risk of cardiovascular disease (CVD). The protective nature of consuming both insoluble and soluble fiber in the daily diet is related to controlled levels of cholesterol, blood glucose, and insulin, as well as a lower risk of obesity, which is also a cardiovascular risk factor.

Helps the immune system

Short-chain fatty acids (SCFA), products of soluble fiber fermentation in intestinal function, are a food source for the cells of the intestinal mucosa itself . The soluble fermented fibers also become valuable nutrients for the development of the beneficial bacterial population, which acts favorably on the intestinal microbiota.

This increase inhibits, through the competition mechanism, the growth of potential pathogenic bacteria that cause harmful effects for the organism. Ultimately, this strengthens the immune system , helping to reduce the risk of gastrointestinal infections.

Study of the benefits of fibers

They help prevent hypertension

Despite the fact that numerous studies have already shown the benefits of fiber in the prevention of cardiovascular disease, in relation to hypertension, the physiological mechanism that explains the regulation of blood pressure by the consumption of dietary fiber is still not fully understood.

Population studies have shown the positive effect of daily consumption of whole grains, such as wheat flour and rice, fruits and vegetables. However, more research is needed in order to elucidate the link of adequate dietary fiber or some other component contained in the food source. The benefit can be attributed in part to better weight control and insulin sensitivity, which are seen through higher fiber intake.

They help prevent hemorrhoids

This benefit is a consequence of the fact that fibers improve intestinal function . After all, hemorrhoids are aggravated by prolonged and exaggerated effort to evacuate, elements present in constipation.

Therefore, a low intake of dietary fiber can aggravate constipation, which can contribute to the progression and appearance of serious complications related to hemorrhoids.

They help prevent ulcers

Ulcers are mucosal lesions that can affect the entire gastrointestinal tract. Foods rich in insoluble and soluble dietary fiber possibly positively stimulatemucosal protective factors and reduce hormones that stimulate gastric secretion (such as gastrin). This potentially helps smaller mucosal lesions.

Help protect against colon cancer

The protection mechanism promoted by insoluble and soluble dietary fiber in relation to colon cancer may be involved with factors such as increased intestinal transit, which would reduce exposure and contact with carcinogenic substances with the wall of the large intestine and the maintenance of the population of beneficial intestinal bacteria for the body.

It is also believed that due to the fermentation of soluble fiber by bacteria in the large intestine , the production of end products such as short-chain fatty acids could regulate and inhibit the differentiation of neoplastic cells, which could prevent cancer.

Fiber deficiency

One of the first signs of a lack of fiber in the body is constipation . When consumption is insufficient, there is an increase in the time of intestinal transit, reducing the volume of water in the stool, which makes them dry and scarce. In the long term, insufficient intake of dietary fiber can increase the risk of developing chronic non-communicable diseases.

The poor supply of fibers can increase the risk of development of diverticulosis in predisposed individuals, since the lack of fiber reduces the fecal volume and prolongs the intestinal transit time, increasing the pressure in the intestine and the risk of hernias.

Main sources of fiber

Soluble and insoluble fibers can be found in fruits and whole grains such as rice, wheat, rye, barley, and oats (the latter is one of the main sources of insoluble fibers).

The legumes , such as beans, lentils and peas, are sources of soluble fiber. The vegetables have good amounts of insoluble fiber. The chia seeds , flax and pumpkin also have fiber.

Measures to increase fiber intake

A few simple everyday practices will help you increase your fiber intake. These are:

• When choosing rice, bread, and pasta, you prefer the full (whole) versions to replace the refined ones , as most of the fibers (and some nutrients) are lost with grain refinement. To better adapt to the full versions, one strategy is to mix 50% of the full version portion and 50% of the refined version and gradually increase the proportion of the fiber-rich portion.
• For main meals , take up at least half the space on your plate with vegetables, which can be leafy greens, in addition to the stems.
• Keep the seeds in your diet . This food is a great source of both insoluble and soluble fiber.

• In the intermediate appetizers , a suggestion is to include raw vegetable sticks such as carrots and cucumber , and include in the preparation of your sandwiches green leafy vegetables such as watercress, arugula, lettuce and cabbage
• The inclusion of vegetables and legumes can also be done in other preparations, such as cakes
• The fruit should be part of your daily diet, giving preference to the consumption of whole fruit with the peel and pulp. In the case of consuming fruit in the form of juices , the recommendation is that you avoid straining the drink
• Read the labels of the products you are buying, so you can choose the ones with the most fiber
• Many vegetables can be eaten with the skins , such as potatoes, sweet potatoes, and carrots. Simply rinse well before consumption.

Recommended daily amount of fiber

It is recommended, for adults over 20 years of age, the consumption of at least 25 to 35 grams of fiber , and about 70 to 75% insoluble fiber and 25 to 30% soluble fiber per day.

However, in many countries, fiber consumption is much lower than expected due to unhealthy eating habits.

So it is recommended that you read this article with 19 tips for a Healthy Eating

Dietary fiber supplements

Dietary fiber supplementation may be indicated in individuals who fail to achieve the optimal minimum amount of fiber through diet, and complain of problems such as constipation or diarrhea. In these cases, adjustment of intestinal transit is required through soluble fiber supplementation.

It is important to note that regardless of whether supplements are taken or not, a balanced diet and healthy lifestyle habits should be encouraged in order to reap the full benefits that dietary fiber sources can provide to the body, and that supervision of a health professional to evaluate the indication of the dietary fiber supplement, according to individual needs.

For some pregnant women , dietary modifications are not enough to achieve a good bowel movement. In addition, some iron and calcium supplements can aggravate this situation. In this case, the consumption of dietary fiber supplements for pregnant women, with nutritional and medical advice, may be indicated.

Children should always be encouraged to consume adequate amounts of fiber through food, and the use of supplements should be restricted only to specific situations in which the necessary amount cannot be aspired in selected cases of constipation, helping to control high cholesterol and obesity.

• Fiber Glucomannan 500mg | 120 capsules | Maintains Healthy Cholesterol Levels | Simply Supplements
• Small dietary fibers from almond paste
• Megamax – Topinambur – Chewable tablets with dietary fiber inulin – Made from Jerusalem artichoke – Pineapple flavor – 105 units (147 g)
• Vita World Inulin 420mg 90 Capsules prebiotic dietary fiber Made in Germany
• CONTROL YOUR HUNGER AND LOSE WEIGHT WITH GLYCOMANANE! GLUCOMANAN NatureCare extract, 90% dietary fiber, 100% natural and registered with the Italian Ministry of Health.

The risks of excessive fiber consumption

In rare cases, serious adverse effects are observed from excessive consumption of dietary fiber through diet. In some sources of fiber, such as whole grain cereals and some green leafy vegetables, the presence of other components such as phytate and oxalate, respectively, can interfere with the absorption of minerals such as zinc, iron and calcium , nutrients that require greater attention, especially in certain population groups such as children, pregnant women and the elderly.

For some groups of people, eating a lot of fiber can be harmful . This is the case for those who have narrowed the intestinal lumen, such as patients with Crohn’s disease and stenosis. A diet low in fiber can be beneficial during the crisis to inflammation and reduce abdominal pain and other symptoms, since it minimizes the production of fecal waste matter. Individuals with severe bloating and accelerated bowel movements also need to restrict dietary fiber to improve symptoms. Afterward, they can gradually normalize their eating.

Fluid intake

To improve intestinal function, it is essential that fiber intake is accompanied by adequate hydration , by consuming plenty of fluids, especially water, in divided doses throughout the day.

In addition, hydration – the constant and fractional consumption of liquid – helps that fiber intake may be associated with the use of probiotics (strains of beneficial bacteria in the body), in order to promote growth and recolonization of the intestine. in specific situations, such as after antibiotic drug therapy.