2025 Author: Jasmine Walkman | [email protected]. Last modified: 2025-01-23 10:18
Dietary fiber are those derived from the edible parts of plants that are not broken down by human digestive enzymes. Added fiber, which is fiber added to foods during processing, consists of individual unprocessed carbohydrates that have proven beneficial physiological effects in humans.
Types of dietary fiber
- Cellulose - contained in bran, legumes, peas, vegetable roots, cabbage, the outer shell of the seeds, apples;
- Semi-cellulose - contained in bran and whole grains;
- Polyfructose;
- Clay - contained in oatmeal, barley and legumes;
- Pectins - found in apples, strawberries and citrus fruits;
- Lignin - found in vegetable roots, wheat, fruits with edible seeds (such as strawberries);
- Persistent starch - found in ripe bananas, potatoes.
Functions of a specific type dietary fiber is determined by whether they are classified as soluble or insoluble. Soluble fiber, such as the type found in oat bran, is known for its ability to lower blood cholesterol levels and normalize blood sugar levels.
On the other hand, insoluble fibers such as the type contained in wheat bran are known for their ability to promote bowel regularity. Very often, the plant sources of fiber used contain both types - soluble and insoluble fiber.
Functions of dietary fiber
- Reducing cholesterol levels - Like soluble fiber, viscose fiber lowers serum cholesterol by reducing the absorption of dietary cholesterol. In addition, viscous fibers combine with bile acids, which are compounds produced by the liver from cholesterol and are needed for proper fat absorption;
- Normalizes blood sugar levels - viscous fibers help to normalize blood glucose levels by slowing the rate at which food leaves the stomach and by slowing the absorption of glucose after a meal. Viscose fibers also increase insulin sensitivity. As a result, the intake of high doses of viscous fiber plays an important role in the prevention and treatment of type 2 diabetes;
- Promoting the regularity of the intestines - some types of fiber are called fermenting fibers because they are obtained by fermentation from "friendly" bacteria that live in the colon. The fermentation of dietary fiber in the colon produces a short-chain fatty acid called butyric acid, which serves to nourish the cells of the colon and help maintain the health and integrity of the colon.
Many foods contain 5 or more grams of fiber and their intake in its entirety, in unprocessed form is extremely beneficial to health. In the process of processing, food loses some or all of its fiber content.
Dietary fiber and especially those contained in fruits, beans, oats and bran, reduce the absorption of the type of cholesterol-lowering drugs by binding to the drug in the gastrointestinal tract. Dietary fiber also reduces the absorption of hydralacin, digoxin and lithium.
Diets high in dietary fiber may improve glucose control in people with type 2 diabetes, thereby reducing the dose of insulin or oral glucose lowering drugs needed to control blood sugar.
Some medications, including pain medications (eg, codeine) and calcium antagonists (eg, verapamil) can cause constipation. Increased dietary fiber intake can reduce constipation caused by these drugs.
Excessive fiber intake can play an important role in the prevention and / or treatment of the following diseases: breast cancer, cardiovascular disease, colon cancer, constipation, diabetes, diverticulitis, high cholesterol, irritable bowel syndrome, obesity, etc..
Sources of dietary fiber
Excellent food sources of dietary fiber are: turnip plants, mustard plants, cauliflower, broccoli and raspberries. Flaxseed is a great source of dietary fiber.
Very good sources of dietary fiber are: lettuce, celery, spinach, dill, green beans, eggplant, blueberries, strawberries and flax seeds.
Good sources of dietary fiber are: cucumbers, apricots, dark blue beans, grapefruit, rye, sweet potatoes, sugar beets, buckwheat, shiitake mushrooms and oats.
Dietary fiber deficiency
Lack of dietary fiber in the diet can lead to a number of stomach problems - gas, constipation and accumulation of toxic substances from food that is not well processed. This in turn can cause severe consequences, obesity and the development of diseases.
Dietary fiber overdose
The acceptance of dietary fiber in an amount of more than 50 grams per day, can cause intestinal obstruction in susceptible people. In most people, however, this amount of fiber will improve intestinal health. Excessive fiber intake can also lead to fluid imbalance, leading to dehydration.
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