Written by Dr. Sanjana V.B Bhms,dbrm,cdn

Founder & medical director of siahmsr wellness.in

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Reviewed by SIAHMSR medical team.

 Fibers- Health benefits

 The natural dietary fibers are a category of carbohydrates in the constitution of plants that are not completely digested in the human intestine. High-fiber foods, such as fruits, vegetables and whole grains, are highly beneficial to health and reduce considerably the risk  for diseases such as high cholesterol, diabetes, poor digestion and constipation , colon cancers. 

   Although the mechanism of action of dietary fiber in the human body is not completely known, nutritionists and health professionals agree with the health benefits of fiber intake. The effect of fiber intake on the intestinal microbiome [ gut bacteria], on various diseases including metabolic diseases (obesity and diabetes), neurological and cardiovascular diseases, autoimmune diseases and cancers are  being extensively studied by researchers all over the world.

   Studies demonstrate that intake of dietary fiber and whole grain can reduce obesity, type two diabetes, cancer and cardiovascular disease (CVD). 

Dietary fiber can be separated into many different fractions. Recent research studies focus on isolating these components to know if increasing their levels in a diet is good for health.  These fractions include arabinoxylan, inulin, pectin, bran, cellulose, β-glucan and resistant starch. Fibers very much important for digestive health of gut.

 However, fiber intake in excess can cause diarrhea and dehydration and increase the chances of bloating and flatulence . Extensive studies are needed regarding the composition and required amount of fiber in relation to the metabolism of microorganisms of gut to understand this mechanism completely. 

How can you include fiber in your diet?

  Fibers for your body are obtained from various sources. The dietary fiber can be obtained from supplements, fruits, vegetables, legumes, and whole grains of the daily diet.

The recommended daily fiber intake is 28 grams[ individual variations based on age and gender can be there].

Sources of fiber

Dietary fibers can be obtained from following sources:

·       Broccoli

·       Brussels sprouts

·       Asparagus

·       Green leafy vegetables

·       Green peas

·       Carrots

·       Avocado

·       Apple

·       Strawberries

·       banana

·       Raspberries

·       Nuts &seeds

·       Almonds

·       Pecans

·       Peanuts

·       Walnuts

·       Chia seeds

LEGUMES

·       Navy beans

·       Split peas

·       Pinto beans

·       Kidney beans

·       Soybeans

·        Lentils 

GRAINS

·       Barley

·       Whole grain pasta

·       Quinoa

·        Oats

·        Popcorn

Types of fibers:

Fibers are very essential for the health of gastrointestinal tract and digestion.

Dietary fiber is divided into two main categories; each type of fiber has its own characteristics and health benefits. All types of fiber pass through your digestive system without being digested or absorbed into the bloodstream. 

 Insoluble fibers :

Insoluble fiber type is made of large, coarse particles and insoluble in water. Intestinal bacteria can digest insoluble fiber to a small degree through fermentation. Consumption of large amount of insoluble fiber may cause diarrhea by irritating the intestinal lining. Wheat bran is an example of insoluble fiber.

Soluble fibers:

It is soluble, non-viscous and  fermentable type of fibers. This type of fibers dissolve but do not add bulk to the stool, hence soluble fibers are not effective in relieving constipation. Soluble fibers help for promoting healthy intestinal flora. They are readily fermentable. However, fermentation can produce large amount of gas, leading to flatulence. Examples are inulin and dextrin.

Soluble Viscous non-gel-forming and non-fermentable  fibers:

This type of fiber dissolves evenly in water. As  it is not fermented and is present in stool it does help to add to bulk of stool.

 Examples are: Calcium Polycarbophil and Methyl-cellulose.

Soluble, viscous, gel-forming and fermentable fibers:

This type of fiber is gel forming in nature. It expands in water to form a thick gel. This fiber slows digestion and absorption of food and sugar. Diabetics can consume it safely. This type of fiber reduces type2 diabetes and colorectal cancer.

 It also prevents absorption of cholesterol. However, gut bacteria consume it as food, reducing its gel formation, so this fiber is not useful as a laxative. Beta glucan is an example and is what gives oats and barley their delightfully thick, chewy texture.

     Fibers are very essential for the health of your gut or digestive system, cardiovascular system and for managing type 2 diabetes. Fibers can also prevent cancer of intestinal tract. Include adequate amount of fiber in your diet  consuming more fruits, vegetables, legumes and nuts & seeds. 

Reference :

1.    https://www.health.harvard.edu/heart-health/eat-more-fiber-rich-foods-to-foster-heart-health

2.    Journal of the Academy of Nutrition and Dietetics (2016), “Is Dietary Fiber Considered an Essential Nutrient? https://www.jandonline.org/article/S2212-2672(15)01743-8/pdf

3.    https://pubmed.ncbi.nlm.nih.gov/35807822/