Dietary fiber is a type of carbohydrate in most plant food products that your gut cannot digest or absorb because we lack the digestive enzymes that can break it down in our gastrointestinal tract . it includes polysaccharides , oligosaccharides and lignins. It was thought that if it didn’t get digested it produced no energy and was of no importance but it was found that it gets fermented in your large intestine by your guts bacteria to produce short chain fatty acids , gases and energy.
There are many types of dietary fiber so it was classified according to its form in the large intestine into soluble and insoluble fibers.
- Soluble fibers : this type of fiber dissolves in water forming a gel like viscid substance that stays in your gut for a long time slowing down digestion. it is also the type that the gut bacteria utilize to feed on and ferment into gas and short chain fatty acids by that it increases the population of the healthy gut bacteria that aids your food digestion and absorption and makes your immune system stronger . Examples of this type are psyllium beta glucan and pectin .
- Insoluble fibers : this type doesn’t dissolve in water instead it forms what is known as a bulk that helps your gut motility increase and enhances regular bowel movements. Examples of this type are cellulose , hemicellulose and lignin.
Importance of dietary fiber:
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- Constipation treatment: many people suffer from constipation due to the lack of sufficient amounts of fiber in their diet and that leads to accumulation of toxins inside the body which is known to be linked to intestinal oncogenes activation and it causes discomfort and pain ,so insoluble fiber aids in forming stool bulk that is easier to pass. it also helps in solidifying watery loose stools by absorbing the water content and forming a bulk.
- Lower cholesterol levels : consuming fiber regularly reduces your levels of cholesterol and low density lipoproteins (LDL) by that it lowers the risk of developing atherosclerosis, hypertension and ischemic heart disease.
- Helps control your blood sugar levels: people who have diabetes should benefit greatly from adding more fiber to their diet as it has a low glycemic index that means it causes a slow rise in postprandial blood glucose levels by that it lowers the amount of insulin required to metabolize that glucose sparing the pancreatic reserve . It also increases insulin sensitivity in glucose utilizing tissues like skeletal muscles and liver by producing a substance called glucose dependent insulin tropic polypeptide (GIP) that increases insulin levels and decreases appetite and induces early satiety by that it helps reduce the risk of getting metabolic syndrome and enhances diabetes control
- Helps you lose weight: one of the most known fiber supplements glucomannan is used widely as it helps increase satiety and curb your appetite resulting in lower caloric intake. it also forms a bulk in your large intestine that slows down digestion and absorption of nutrients.
- Lowers your risk of getting colon cancer: by improving your bowel motion and regularity that decreases the toxin load in your system and scavengers free radicals and lowers its resultant oxidative damage and oncogenes activation .
- Lowers your risk of getting breast cancer: young females who consume more fruits and vegetables from an early age are known to have a lower risk of getting breast cancer .
- Improves symptoms of inflammatory bowel disease ,diverticular disease and hemorrhoids: by combating constipation it leads to less impaction and infection rates.
- Enhances the population of gut friendly bacteria that make your digestion better and your immunity stronger.
Daily recommendations for dietary fibers:
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- Males under 50 years old 38 grams /day.
- Males over 50 years old : 30 grams /day.
- Females under 50 years old: 25 grams /day .
- Females over 50 years old :21 grams/day.
In order to achieve this recommended daily intake and get all those benefits you must add changes to your diet by adding more fiber filled foods but it is important to add that increasing fiber content gradually over the course of a couple of days in order to avoid adverse effects like bloating and make sure to consume higher amounts of water in order to get its benefits with fewer side effects .
Some of the greatest food sources of fiber are
1. Whole wheat flour
It was claimed by some people that eating grains is bad for you, but that is the case only with refined grains that increase the risk of obesity and inflammatory reactions but whole grains that contain the bran ,endosperm and germ layers are full of amazing content of fiber , minerals and antioxidants .
100 grams of whole grain wheat provides you with 10.7 grams of fiber the main fiber is arabinoxylan which is a type of hemicellulose that is an insoluble type of fiber. it is also full of manganese and phosphorus and ferulic acid and phytic acid and lignans which are great antioxidants and many more but it is best to consume it in moderation as of course it is high in carbs which is not ideal if you’re on a diet and to avoid it completely if you have gluten sensitivity or celiac disease as gluten is the main protein constituent.
always remember to avoid refined wheat and buy the whole grain variety of breads and pastas.
2. Pears
Sweet ,crisp , refreshing fruits that are full of health benefits it is packed full of vitamins C ,K and copper it is also full of the soluble fiber pectin that is considered as a probiotic for its positive effect on guts bacteria promoting its growth and leading to better immunity and improved aging.
A medium sized pear with 178 grams contains 6 grams of fiber in it . It’s also full of lutein and zeaxanthin that are essential for your eyes health and anti inflammatory flavonoids that fight inflammation and protect your gut against oxidative stress .
3. Chia seeds
The black tiny seeds are extremely popular nowadays for it is very low in calories and high in nutritional content . it is one of the best fiber source on the planet with a big load of soluble fibers 28 grams of chia seeds about two tablespoons contains 11 grams of fiber. it is also full of essential amino acids and omega 3 fatty acids and is great for bone health with its impressive content of calcium , phosphorus and magnesium you can add them regularly to your smoothies and on porridge and in all sorts of baked goods .
4. Almonds
Warm, toasted, salty, nutty, crunchy, they are just the tastiest type of nuts and one of the most nutritious. it is rich in antioxidants ,healthy fats, magnesium, manganese and full of vitamin E that lowers your risk of getting heart disease and Alzheimer’s disease . it is also full of fiber with 3.5 grams in 28 gram serving of almonds which is great if you’re trying to lose weight so you should always consider replacing unhealthy snacks for a delicious handful of almonds you can even use almond flour in making bread or almond milk and butter.
5. Popcorn
One of the most popular snacks in the world . it is buttery ,salty and satisfyingly crunchy it isn’t just a movie night snack it is a whole grain food that is packed full of nutrients. it contains plenty of magnesium, manganese, phosphorus, iron, zinc and vitamins B3 ,B6 but what makes it so filling is its great fiber content with 15 grams in 100 grams of popcorn it is also full of polyphenol antioxidants that are linked to many health benefits .in order to enjoy this wonderful snack benefits make it at home the traditional way to avoid the harmful trans fats and chemicals in prepackaged popcorn.
6. Oats
A gluten free whole grain that is extremely healthy and full of nutritious carbs and fibers with a big load of manganese, magnesium, phosphorus, iron, zinc and vitamin B1. it has a unique type of antioxidants avenanthramides that produce nitric oxide and helps lower your blood pressure .most of its fiber content is beta glucan a type of soluble fiber in 100 grams of oats you gain 10 grams of fiber that lowers your risk of heart disease. so every morning it is a good idea to have overnight oatmeal or add it to baked cookies, muffins and granola bars.
7. Chickpeas
Nutty grainy wonderful middle eastern legume commonly eaten in the form of hummus. it isn’t just a great dip it is high in protein, fiber, a whole load of vitamins and minerals .it has all sorts of essential amino acid and a lot of soluble fiber with 7.6 grams in 100 grams serving, so it promotes the healthy gut bacteria and improves your bowel movement. it is so inexpensive and very wholesome so try adding it to your salads and use it as a meat alternative if you’re a vegetarian.
8. Avocado
Truly a wonderful fruit with a whole lot of health benefits there is a reason for its widespread consumption and that is not just its creamy , fresh taste but also its numerous nutritional values it contains a great amount of various vitamins K ,C,B5,B6 and E. it also has no cholesterol or sodium instead it is packed with a great amount of potassium which is great for your blood pressure and full of monounsaturated fatty acids in the form of oleic acid that is associated with lowering your level of oxidative stress and inflammation they are also packed with soluble fibers in 100 grams serving you get 7 grams of fiber which is essential for your guts health and prevention of metabolic syndrome. for all these wonderful benefits it is great to just add it to your breakfast on toast, on your salads or make thick rich delicious smoothies with them.
9. Artichoke
It is one of the most nutritious vegetables ever and so easy to prepare just roast them or boil them you can even stuff them with meats and cheeses they are fascinatingly full of vitamins K and C , folate and magnesium and one of the best sources of antioxidants. it is full of fiber mostly inulin type of soluble fiber that promotes gut friendly bacteria in 100 grams you find 5.4 grams of fiber .
It also contains a peculiar compound called cynarin that stimulates bile production making fat digestion better and enhancing gut motility and liver health it also has anti spasmodic properties which makes it a great vegetable for people with irritable bowel syndrome (IBS).
10. Quinoa
Just like oats it is a gluten free grain that is full of taste and nutrition it is widely used nowadays for its great content of protein having all essential amino acids along with a fascinating content of fiber 5 grams in a cup (185 grams ) of quinoa mostly insoluble fibers.
It is not just that it is also a good source of manganese , magnesium , phosphorus ,iron , zinc and folate. it also has two flavonoid antioxidants that have powerful anti inflammatory, anti depressant and anti cancer properties and it is easy to add to your diet by just boiling it and eating it like rice or adding it to salads .vegetarians depend on it greatly for it is a high protein source.
11. Lentils
Widely used in African and Asian cuisines with its fabulous variety of color and methods of cooking and mostly nutritional value. they are packed with thiamine , niacin , folate ,iron, phosphorus, potassium, copper, manganese and magnesium and it is also rich in polyphenol antioxidants which have anti inflammatory and anti cancer properties. it is also full of fiber that promotes healthy gut bacteria and lowers your cholesterol levels in one cup of lentils (198 grams) you get 15.6 grams of fiber .so it is a great cheap nutritious option to add to your diet by making soups out of it or adding it to salads .
12. Psyllium
It is a supplemental form of fiber that is known to be a bulk forming laxative it makes bowel movement easier without causing flatulence and softens the stool preventing the complications of constipation like hemorrhoids and anal fissures it is also a prebiotic that enhances the guts microbiome health. you can sprinkle a bit of its flakes on your food .