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Where Is Dietary Fiber Found

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Where Is Dietary Fiber Found – Home » Recipes » Nutrition » A nutritionist explains: The best sources of dietary fiber (and why you need it!)

This time of year, when people tend to make changes or put new, healthier habits on their radar, I always encourage them to instill a positive message: look for more instead of less. More fruits and vegetables, more protein… and maybe they’ll wipe out some of the bad stuff!

Where Is Dietary Fiber Found

Where Is Dietary Fiber Found

Protein and healthy fats have had their turn in the sun; I think now that we have a better understanding of how plant foods protect us from disease, we should talk about fiber! This very important part of our daily food intake and well-being is not talked about enough, and I think it’s time to change that.

How Is Fiber Broken Down?

Dietary fiber, also known as forage, consists of hard-to-digest long-chain carbohydrates that take the entire journey through our entire digestive tract from entry to exit, if you know what I mean .

Fiber is considered an important part of health and disease prevention. Studies have shown that adequate fiber intake protects against atherosclerotic heart disease [source] and high blood pressure [source], aids weight loss [source], prevents stroke [source] and type 2 diabetes [ source], reduces the risk of developing COPD. [source] ], ovarian cancer [source], breast cancer [source], colon cancer [source], pancreatic and stomach cancer [source], just to name a few.

This beneficial effect even reaches the brain. More recent studies have shown a connection between increased fiber intake and reduced depression. A high-fiber diet, which affects gut pH, is thought to be the mechanism for reducing inflammation, potentially improving symptoms of depression [ source ].

Then there is the new area of ​​focus, the gut microbiome. Around 1,000 different species of bacteria live in the human colon [source]! Probiotics are a big seller now because we’ve learned that the little critters that live in our gut actually contribute to our health. You say it’s not new, but our understanding that these guys are affected by our dietary choices has increased significantly.

Best Dietary Fiber Companies

Fiber plays an important role in creating a hospitable environment for the good and keeping the bad at bay [ source ]. Among the star of the show, the prebiotics. Certain fibers we eat selectively feed the good ones, so they live and grow happily in our guts, contributing greatly to our health (and we won’t have to keep buying and taking those expensive probiotics).

This includes foods such as artichokes, leeks, asparagus, garlic, onions, wheat, oats and soybeans. One of the most important things that gut bacteria do is not well known to most people; microflora work with the immune system to create and strengthen the barrier that prevents disease-causing bacteria from entering our gastrointestinal tract [ source ]. Wonderful, right?!

So now that we know all these beneficial effects that our body gets from fiber, let’s go a little further to see what it is and how it works to help us.

Where Is Dietary Fiber Found

There are two basic types of dietary fiber: soluble and insoluble. Soluble fiber absorbs water, while insoluble fiber does not. A simple demonstration of this is to add water to some ground flax seeds or a bowl of oats.

Eating Fiber Can Delay Brain Aging

After you let it sit for a while, you will see that the water has been absorbed and you have a kind of foamy gel. This is soluble fiber in action. On the other hand, if you add water to a bowl of wheat bran, which is pure insoluble fiber, it just sits there unabsorbed.

Because it doesn’t absorb water, insoluble fiber is really what we’re talking about when we use the word forage. Insoluble fiber helps move food through the stomach quickly and bulks up stool to keep you regular.

It passes through the gastrointestinal tract intact, making you feel fuller for longer. It also helps moderate the absorption of sugar into the bloodstream, thus preventing large peaks and troughs and keeping blood sugar levels stable.

Because it moves through your digestive tract intact, insoluble fiber is also a kind of “guardian team” in our intestines. It removes dead cells and effectively sweeps things away, which also helps us absorb nutrients better. Insoluble fiber improves constipation and fecal incontinence (it can work both ways) and relieves symptoms associated with hemorrhoids.

Pdf) Chapter3 Dietary Fiber And Metabolism

Fruit and vegetables are excellent sources of insoluble fiber (especially the skin, so it’s a good idea to leave the skin on apples, carrots and potatoes), as are nuts and seeds, and whole grains such as brown rice, wheat berries, rye. , kamut and spelled.

In general, processed and refined foods have been stripped of their insoluble fiber, and whole foods have the fiber intact. If you ever juice, that’s a lot of insoluble fiber you end up throwing away.

Soluble fibers, even though they absorb water, still do not break down in our digestive system. This type of fiber slows digestion. However, some gut bacteria can use it to create short-chain fatty acids that help prevent disease.

Where Is Dietary Fiber Found

In particular, these beneficial fatty acids prevent cholesterol from being absorbed in the liver [ source ]. Soluble fiber also binds to cholesterol particles and removes them from the body (wow!), lowering total blood cholesterol levels and reducing the risk of heart disease. The soluble fiber in oats is especially good for this.

How To Incorporate Dietary Fiber In Your Diet

Soluble fiber also works to keep blood sugar stable, and because it absorbs water as it passes through the system, it helps keep stools healthy and protects against constipation and diarrhea. In fact, most fiber supplements (like Metamucil, made from psyllium husks) contain mostly soluble fiber.

The best places to find soluble fiber include oats, barley, and legumes, along with some vegetables (carrots, onions, broccoli, artichokes), fruits (bananas, pears, apples, berries) [source].

Both soluble and insoluble fibers are an important part of a healthy diet. It is important to know that fiber is only found in plant foods. Animal products such as meat, fish, dairy and eggs contain no fiber at all!

The American Dietetic Association recommends 20 to 35 grams per day of total dietary fiber (from foods only, not supplements), about 25 g for women and 38 g for men [ source ].

What Is Fibre And Why You Need To Make It A Part Of Your Daily Diet

It’s important to note that this figure was based on data related to its protection against heart disease [source], and since it’s the No. 1 killer among Americans and most industrialized countries, it has very well studied, which makes the recommendation very strong.

So how we do in this area is pretty obvious: The average American only gets about 14 grams a day, about half the amount needed to maintain good health. It’s time to change that number and turn it around!

The good news is that this is relatively easy to achieve by eating plants! Focus on getting plenty of fruits and vegetables, nuts, beans and legumes, and healthy whole grains each day. The benefits of fiber have been held up for too long.

Where Is Dietary Fiber Found

A renewed emphasis on sufficient daily fiber intake will prevent disease, protect us from harmful bacteria, and improve our mood and sense of well-being. It’s a win!

So, You Want To Increase Your Fiber Intake?

This article has been medically reviewed by Dr. Gina Jansheski, licensed and board certified physician with over 20 years in practice. Read more about Hello Glow’s medical reviewers here. As always, this is not personal medical advice and we recommend that you speak with your doctor.

Katie is a university-educated professional nutritionist and writer based in Stockholm, Sweden. She has been a vegetarian for over two decades and is passionate about real food. Her Hey Nutrition Lady blog and nutrition services program are about accessible nutrition. Impact of SARS-CoV-2 infection on the course of inflammatory bowel disease in patients treated with biological therapeutic agents: a case-control study

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Dietary Fiber, All You Need To Know!

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Where Is Dietary Fiber Found

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Sarah Hi I'm Sarah, I like to write anything about health, healthy food and other health tips. Healthy living has become a necessity in this day and age, where the body needs good nutrition. Hopefully my writing can be useful for all.

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