Dietary Fiber

 10 Sep 2022  139

Plant substances that are not broken down by human digestive enzymes are referred to as dietary fiber. Only lignin and a few polysaccharides were recognized as meeting this criterion in the late 20th century, but resistant starch and oligosaccharides were listed as dietary fiber components in the early 21st century. The phrase "all polysaccharides and lignin, which are not digested by the endogenous secretion of the human digestive tract" is commonly used to define dietary fiber. As of right now, the majority of animal nutritionists either use a physiological definition, which states that "the dietary components resistant to degradation by mammalian enzymes," or a chemical definition, which states that "the sum of non-starch polysaccharides (NSP) and lignin" constitutes a substance. A significant dietary insoluble fiber source called lignin may affect how quickly and how soluble fibers are metabolized. Short-chain fatty acids, a source of energy for colonocytes, are created by the fermentation of other kinds of insoluble fiber, most notably resistant starch. Grains and dietary fiber may reduce the risk of type 2 diabetes, colon cancer, and coronary heart disease.

Types of dietary fiber

Dietary fiber is soluble (dissolves in water) or insoluble (does not dissolve).

1. Fluid fiber: - This kind of fiber breaks down in the water to create a gel-like substance. It can aid in lowering blood sugar and cholesterol levels. Oats, peas, beans, apples, citrus fruits, carrots, barley, and psyllium all contain soluble fiber.

2. Insoluble fiber:- those who experience constipation or irregular stools may find this sort of fiber helpful since it encourages the passage of material through your digestive tract and improves stool bulk. Insoluble fiber can be found in abundance in whole-wheat products including flour, wheat bran, nuts, beans, and vegetables like potatoes, cauliflower, and green beans.

You might need to increase your intake of fiber if you aren't receiving enough of it every day. Good options consist of entire-grain foods, Fruits, vegetables, and legumes like beans, peas, and other seeds and nuts. In general, whole foods are preferable to fiber supplements. The variety of fibers, vitamins, minerals, and other helpful nutrients that are present in foods aristo are present in fiber supplements like Metamucil, Citrucel, and Fibercon. Eating foods with fiber added, such as cereal, granola bars, and Yogurtland ice cream, is another approach to increasing your intake of fiber. Typically, the extra fiber is identified as "insulin" or "chicory root." Following the consumption of foods with increased fiber, some people experience gassiness. However, if dietary adjustments are insufficient for certain people or if they suffer from problems like constipation, diarrhea, or irritable bowel syndrome, they may still require a fiber supplement. Before taking fiber supplements, see your doctor.

Easy way to add fiber to your diet?

Try the following ideas: -

Revitalize your day. Pick a morning cereal with 5 grams or more of fiber per serving if you want a high-fiber meal. Choose cereals that are labeled "whole grain," "bran," or "fiber." Alternately, stir a few tablespoons of raw wheat bran into your preferred cereal. Use whole grains instead. Eat whole grains for at least half of your daily intake. Look for bread with at least 2 grams of dietary fiber per serving and whole wheat, whole-wheat flour, or another whole grain listed as the first ingredient on the label. Try bulgur wheat, brown rice, wild rice, barley, and other whole-wheat products.

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