What You should Know about Dietary Fiber!!

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Characteristics of Dietary Fiber:



Dietary Fiber comprises of the portions of plant-based foods that are indigestible by human digestive enzymes and therefore pass through the digestive tract without being broken down.  Dietary Fiber is an important component of an overall healthy diet and is thereby supportive of several bodily functions.  However, studies of estimated intakes have revealed that, in the United States, people generally consume less than 50% of the daily recommended dietary fiber intake.



Types of Dietary Fiber:


Many plant foods contain a mixture of two types of fiber-- Soluble Fiber and Insoluble Fiber.  As the name suggests, soluble fibers such as plant pectins and gums are soluble in water and dissolve at least partially.  Insoluble Fibers such as cellulose and hemicellulose are not soluble in water and remain intact.  


Mechanism of Action:



Soluble fiber achieves its effects by forming a gel as it absorbs and dissolves in water.  Insoluble fiber, on the other hand, attracts or has an affinity for water thereby trapping water molecules. 

Benefits of Soluble Fiber:
  • Known to improve digestion.
  • Binds lipids from the diet thereby reducing total blood cholesterol levels by lowering low-density lipoproteins (hypolipidemic & hypocholesterolemic effects).
  • Binds sugar in the diet thereby reducing blood sugar (hypoglycemic effects).
  • Improves blood glucose control via hypoglycemic effect.
  • Can help reduce risks for developing type II diabetes.
  • Contributes to a feeling of fullness and therefore is helpful in weight loss and weight management efforts.




Benefits of Insoluble Fiber:
  • Promotes bowel health and regularity.
  • Softer stools.
  • Lower risks of colon cancer.
  • Helps prevent hemorrhoids.
Adequate dietary fiber is also associated with control of hypertension and lowered risk of breast cancer.


Rich Fiber Sources:


  • Daily fiber intake may be increased by consuming a variety of plant-based foods such as a variety of vegetables, fruits, whole grains and legumes. 



                                                                   
Recommended Total Daily Dietary Fiber Intake:

It is recommended that men aged 50 years and under should consume 38 grams of dietary fiber daily and men over age 50 years should consume 30 grams of dietary fiber daily.
It is likewise recommended that women aged 50 years and under should consume 25 grams of dietary fiber daily while women over age 50 years should consume 21 grams of dietary fiber daily.



How much is too much?
Although there are no tolerable upper limits set, intakes of 50 grams or more may be associated with abdominal pain, bloating and gas.  It is also imperative that adequate quantities of water are consumed. It is generally recommended to drink 8-9 (8oz) glasses of water daily.







Lorna C. Hylledig  Ed.D., MSPH., R.D. L.D
























Comments

  1. Ashley ArcherMarch 14, 2023 at 7:41 PM

    Another excellent post! I love that you’ve included multiple images illustrating the variety of food items that are good sources of fiber. Consuming a healthy diet does not have to be boring people! Also, can we take a moment of silence to appreciate all of the beautiful colors?! I don’t know about you all, but I love a colorful plate! Not only are these fiber rich foods beautiful to look at, but many of them are also full of those glorious, immune system boosting phytochemicals that Dr. H described in her first blog post!

    ReplyDelete
  2. Dr. Lorna HylledigMarch 14, 2023 at 7:56 PM

    Ashley, thank you for your comment! Yes, agreed…the variety of these beautifully colored food items are not only aesthetically pleasing but also provide lots of protective phytochemicals, vitamins and minerals as well as soluble and insoluble fiber.

    ReplyDelete
  3. EJMarch 14, 2023 at 8:01 PM

    I'm glad that there are so many options to get the recommended amount of fiber because I'm someone who hates cooking the same meals over and over again. I like that you break down the concepts into easily digestible explanations where I don't have to be in the healthcare field to understand. I also never knew that there were different types of fiber, I only ever thought of fiber as just fiber.

    ReplyDelete
    Replies
    1. Dr. Lorna HylledigMarch 14, 2023 at 8:14 PM

      EJ, thank you for your comment! It is important to distinguish between the two types of dietary fiber since they achieve their beneficial effects via different mechanisms of action. However, when total intake is adequate, they both contribute to a myriad of beneficial health effects and outcomes.

      Delete
  4. AnonymousMarch 15, 2023 at 5:33 AM

    Very informative. Thanks for the detailed benefits

    ReplyDelete
  5. Dr. Lorna HylledigMarch 15, 2023 at 10:40 AM

    Thank you for your comment!

    ReplyDelete

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