Every other food product advertisement tosses the phrase “filled with fiber and nutrients” but what does this ‘fiber’ even mean? Well, dietary fiberscan relieve or prevent constipation, and these fibers are naturally present in some of our daily foods.
Unlike many healthy foods, fiber can be obtained through several foods that are tasty and easier to consume, however, it is essential to know how much of it you need and what foods contain it. Let’s dive into the guide that answers the key questions such as:
- What is dietary fiber?
- Health benefits of a fiber diet
- Tips for fitting in more fiber
Here we discuss the importance of dietary fiberand the range of benefits associated with its intake.
What is Dietary Fiber?
Dietary fibers are not one specific compound but rather a complex group of compounds that are found in plant-based foods such as vegetables, fruits, whole grains, beans, and pulses. Fibers are carbohydrates that cannot be fully digested in our guts. Dietary fibers can be used in various functional foods such as drinks, bakeries, beverages, and meat products. (1)
In the first societies’hunters and gatherers had greater consumption of not only animal foods but also plant-based foods that had greater carbohydrate availability,which included honey, ripe fruits, and eventually cooked starchy foods. The higher nutrient and energy density allowed for therevolution of the smaller gastrointestinal tract, offsetting the energy demands of the brain. (2)
The dietary fibers found in food are divided into four groups:
- Non-start long carbohydrates:refers to the structural part of most fruits, whole grains, vegetables, beans, pulses, and nuts. They are present in form of cellulose, pectin, and glucans. They make up the largest group of fibers and are found in a variety of concentrations.
- Resistant mid-long carbohydrates: refers to carbohydrates that are made up of less than 10 smaller sugar units and are often found in seaweed and vegetables like onions, chicory, and asparagus.
- Resistant starch: It is a form of starch that cannot be digested by the small intestine and is found in foods such as potatoes, bananas, pulses, grains, and seeds.
- Lignin: it technically isn’t a carbohydrate but is still considered a fiber. This is found in root vegetables such as turnips, and carrots as well as seeds and nuts.
Health benefits of a fiber diet
Dietary fibers are the most important nutrients that are an essential part of a healthy diet and are crucial for keeping the gut healthy and reducing the risk of any chronic health conditions.
Our digestive enzymes are unable to cut out long fiber carbohydrate chains neither in the small intestine nor in the stomach.
So, the undigested fiber, mixed with the pancreatic juice travels to the colon as viscous bulk. In the colon, the fibers get fermented by the gut microbiota (collection of microbes living in our intestine) producing short-chain fatty acids from the fermentation of dietary fibers. These acids protect our health by improving insulin sensitivity and ensuring the lower levels of glucose and lipids in our bloodstream.
Over the long term, they might improve energy balance that indirectly protects against obesity, cardiovascular disease, and type-2 diabetes.
Better gut health
Fiber is essential for keeping the gut healthy, eating sufficient fiber can help prevent or relieve constipation, by moving the waste smoothly through the body. It also encourages healthy gut microbiota.
As per a review, it was suggested that dietary fiber increases the bulk of the stool and helps promote regular and healthy bowel movements, also reducing the time that waste spends inside the intestines.
Dietary fiber has a positive impact on gastrointestinal disorders, including:
- colorectal ulcer– anal fissure that may occur due to the passing of hard and large stools
- Hiatal hernias:A condition that causes the upper part of the stomach to push up through the diaphragm muscle.
- gastroesophageal reflux disease: a condition that occurs when stomach acid repeatedly flows back into the tube that connects the mouth and stomach (esophagus).
- diverticular disease: a digestive disease that affects the large intestine
- Haemorrhoids: also called piles, it refers to inflamed and swollen veins in the rectum and anus region that cause bleeding and discomfort.
Higher fiber-containing diets can help prevent colon cancer, irritable bowel syndrome, and Crohn’s disease. Some research has also indicated that duodenal ulcers, cholelithiasis, Hiatal hernias, and hemorrhoids can be prevented or treated through dietary fiber. (3)
Reduced diabetes risk
A study suggested that consuming high amounts of dietary fiber, especially cereal fiber, may help in preventing the incidences of developing type 2 diabetes. Some evidenceshowsa small reduction in fasting blood glucose concentration. (4)
Fiber can also help slow down the body’s absorption of sugar and help prevent blood sugar spikes after meals.
Weight management
Is fiber good for weight loss? Well, a study summarized those effects of dietary fibers on hungry, energy intake, satiety, and body composition in healthy individuals and found that increased intake of soluble or insoluble fibers increases post-meal satiety and decreases subsequent hunger. (5)
Another study published on fiber effects on weight management suggested that something as simple as eating 30 grams of fiber each day can help you lose weight and lower blood pressure andimprovethe body’s response to insulin just as effectively as a complicated diet. (6)
Different types of fiber
Fiber includes non-starch polysaccharides (which affects small and large intestines) such as cellulose, inulin, dextrin, pectin, chitins, waxes, beta-glucans, and oligosaccharides
The two types are soluble and insoluble.
Higherfiber-containing foods have both soluble and insoluble fiber, which makes it hard for people to differentiate. So, they can focus on overall fiber intake.
Soluble fiber
Soluble fibers dissolve in the water and form a gel-like substance in the stomach. Bacteria present in the stomach later break the gel down in the large intestine. Soluble fibers provide some calories to the individual.
The following are the benefits of soluble fiber:
- Lowers LDL cholesterol in the body by affecting how the body absorbs dietary fats and cholesterol
- Slows the absorption of other carbohydrates through digestion, which helps regulate blood sugar levels.
Sources of soluble fiber include:
- Beans– a cup of black beans has 4.8 g of soluble fiber, while the light-red kidney beans have4g and navy beans have 4.4g
- Fruits: Pears have levels of pectin, soluble fiber, and other fruits that have high soluble fiberincludingoranges, nectarines, apricots, and apples.
- Oats: a single bowl of oatmeal that is made of ¾ cup of dry oats contains 3g of soluble fiber.
- Vegetables: half a cup of brussel sprout contains 2g, while the flesh of sweet potatoes contains 1.8g of soluble fiber
Insoluble fiber
Insolublefibers do not dissolve in the water, they are not easy to digest and pass through the gastrointestinal tract mostly intact, and do not provide any calories.
It helps build bulk in the stool, helps a person pass stool more quickly, and helps prevent constipation.
Good sources of insoluble fibers include:
- Fruits
- Whole grain
- Nuts
- Vegetables
How much fiber do you need?
As per the Academy of Nutrition and Dietetics (7), the recommended intake of dietary fiber in a 2,000-calorie diet should be:
- For adult females an estimated 25 grams per day
- For adult males an estimated 38g per day
People need lesser fiber as they age, women at 50 years require only 21 g while men at 30 g per day. While for women who are pregnant, or breastfeeding should aim at least 28g per day.
Your best fiber choices
Here are some of the foods high in fiber and protein:
Beans
An easy way to sneak fiberintoyour diet is through lentil and other bean soups, stews, and salads. Edamame (steamed soybean) is a great fiber-filled snack.
(9 grams of fiber in a half cup of shelled edamame)
Broccoli
It comes from the Brassica genus of plants along with cabbage, cauliflower,and kale. It is rich in nutrients along with fiber
(5 grams of fiber per cup of broccoli)
Berries
Not only are berries filled with antioxidants, but they’re also full of fiber as well. The berry family includes strawberries, blackberries, and raspberries are a good source of fiber and are low in calories.
(4g of fiber per cup of blueberries)
Avocados
They are great with both sweet and savory foods such as salads and milkshakes. They have a hefty dose of healthy fats along with fiber.
(10 grams of fiber per cup of avocado)
Popcorn
Popcorn is a whole grain that can help satiate cravings with the help of fiber.
(1 gram of fiber per cup of popcorn without any toppings)
Whole Grains
Whole wheat bread, pasta, oats, and brown rice contain fiber.
Apples
Fruits are known to boost your fiber intake and they make for a good healthy and crunchy snack.
(Average 4 grams of fiber per apple depending on its size)
Dried Fruits
Dried fruits such as prunes, dates, and figs can drastically increase your fiber intake and are recommended for those struggling with constipation. Sorbitol is a sugar found in these fruits that can help your bowels. Eating too many can cause diarrhoea, moderation is the key.
Potatoes
Sweet potatoes, purple potatoes, red potatoes, and even plain white potatoes are all good sources of fiber. When not fried or seasonedwith too much salt it can be beneficial.
(3 grams of fiber in one small potato with skin)
Barley
Are a great source of nutrition and fiber, and work well with soups, or a grain bowl with meats and veggies.
(6g fiber per cup of cooked barley)
Adding Fiber to Your Family’s Diet
Some ways to include more fiber in your family’s diet:
- While grocery shopping refers to nutrition labels to identify how much fiber is in foods and then add the one with 3 grams of fiber or more
- Whole grains over refined grains, e.g try buying brown rice over white rice or replace regular pasta with whole-grain pasta
- Whole fruit over juice
- 5 or more servings of vegetables and fruits in a day, with all your meals
Fibre through snacks for the family:
- Oatmeal, yogurt, cereal topped with fruits and nuts
- Sandwiches with tomato, lettuce, or avocado
- Soups and salads with beans
- Baked goods with bran
- Popcorn, fruits, veggies, and whole-grain crackers
Best foods for a low-fiber diet
People struggling with a cancer diagnosis and receiving certain cancer treatments are possibly advised by the doctor to follow a low-fiber diet. Several other health issues can be managed by eating low-fiber foods.
What is a low-fiber diet?
As the name suggests it is a diet where you eat foods that are low in fiber.
For certain medical conditions, it is advised to reduce the amount of fiber intake in the diet to rest your bowels (or intestines). Following a low-fiber diet reduces the amount of undigested food moving through the bowels, allowing the body to make smaller amounts of stool. A low-fiber diet may be suggested after surgery or if you have cramping, diarrhoea, or trouble digesting foods.
Foods with a low index of soluble fibers can be eaten in smaller amounts, as the soft fiber gel doesn’t irritate the intestines the same way
What is some good low-fiber food?
To slowly accumulate your digestive back to normal, these low-fiber foods back to your diet:
- Tender meats such as poultry, fish, bacon, ham, and shellfish
- Dairy products (if tolerated)
- Tofu, eggs, and peanut butter
- White rice and pasta
- Hot and cold cereals with less than 2 grams of dietary fiber in a single serving
- Well-cooked carrots and green beans
- Plain tomato sauce
Tips for fitting in more fiber
There are many merits of eating fiber for the health of both body and mind. Here are some tips for fitting in more fiber in your diet:
- Whole grain products over refined
- Add veggies and fruits as you can to every meal
- Beans and pulses as meat alternatives
- Nuts and seeds for snacks
Eventually, these conscious choices will turn into habits. Try enriching your diet today with fiber and experience drastic changes in no time.
If you have dietary restrictions due to health conditions, consult your primary caregiver to understand what form of fiber is the best and safe for you.