Why Dietary Fiber is so Important for Your Health

Why Dietary Fiber Is So Important For Your Health

Adopting a healthy diet is one of the best things you can do for your body.

This usually includes adding more whole foods to your diet.

Think fruits and vegetables, nuts, cooking food with olive oil.

These are all ways to include foods in your diet that gives your body the nutrients it needs.

While vitamins, minerals, protein, carbohydrates and fats are important, you should not forget about dietary fiber.

Dietary fiber is an indigestible part of several plant-based foods that helps to keep you regular.

This, however, is not the only function that dietary fiber plays in your diet.

I’ll explain what dietary fiber is and why you need to focus on including more of this in your diet.

What Is Dietary Fiber?

Dietary fiber is generally parts of food that alimentary enzymes in your gut will not process.

These enzymes include amylase, which break down carbohydrates, protease, responsible for breaking down proteins, and lipase, which helps with the breakdown of glycerol and lipids.

A more scientific definition would be lignin and polysaccharides¹ (kind of like a plant structure) that the gastrointestinal tract does not digest and absorb like the other nutrients that are in the food you eat.

When you are looking to increase your fiber intake, you do need to realize that there are different types of fiber.

Each has its own role to play in providing a way of improving health in the body and keeping your digestive system functioning.

The three main classifications of fiber, according to the Institute of Medicine of the National Academies, are as follows²:

• Dietary Fiber: The most common kind of fiber that you will find noted on food labels, as well as in guides that focuses on health.

Dietary fiber is classified as the lignin and carbohydrates found in food that is non-digestible.

These lignin and carbohydrates are considered both intact and intrinsic in plant-based foods.

• Functional Fiber: Another type of fiber that has been associated with several positive effects in the body.

When you turn to functional fiber, you obtain carbohydrates that are isolated and non-digestible.

These have been linked to several physiological benefits within the human body.

• Total Fiber: The term total fiber refers to the combination of the two main classifications of fiber that you can consume through foods.

Total fiber would, thus, include both dietary fiber and functional fiber, into one equation.

Apart from these definitions, you will often also find that fiber in foods can be classified as:

• soluble
• Insoluble

You should also understand the difference between the two, as they have unique actions in your gastrointestinal tract.

• Soluble Fiber or Well Fermented Fiber: Soluble fiber is a type of non-digestible substance that dissolves in water found in your digestive tract.

Once dissolved, soluble fiber forms a substance that has a gel-like texture.

Soluble fiber is crucial for providing fuel to the probiotics or good bacteria that live in your gastrointestinal tract.

This is why soluble fiber would often be referred to as a type of prebiotic³.

Soluble fiber may include gums, psyllium, β glucan, pectins, and mucilages.

Other sources of rich sources of soluble fiber are fruits, vegetables, potatoes, legumes, sugar beet, microbial gums (gellan, xanthan), seaweed extracts, and plant extracts (gum tragacanth, gum karaya, gum acacia).

• Insoluble Fiber or Less Fermented Fiber: Insoluble fiber is the non-digestible parts lignin and carbohydrates in the food that will not dissolve in the water content found in your gastrointestinal tract.

This type of fiber does not ferment as much in the gut as soluble fiber, which means it does not act as a prebiotic.

Instead, insoluble fiber can reduce the rate at which gastric emptying occurs.

This can help to delay the absorption of nutrients and other compounds in your small intestine.

The delayed gastric emptying can assist in promoting improved satiety – you may feel full for longer compared to having a meal without insoluble fiber, and it decreases diabetes type 2 risk.

Insoluble fiber may include:

• cellulose,
• hemicellulose, and
• Lignin

Insoluble fiber may be found in:

• wheat bran
• whole grain
• cereal grains
• some vegetables
• seeds and skin of fruits
• legumes
• cucumber
• a husk of corn kernels

Understanding what types of fiber to include in your diet can be challenging.

While beneficial, too much fiber (or any other nutrients) can also cause adverse effects.

i.e. excessive fiber roughage might make an irritable bowel disease (IBD) and irritable bowel syndrome (IBS) worse.

Just bear in mind that you also need to find the right balance of phytonutrients, vitamins, minerals, protein, enzymes, carbohydrates, fats – and this “balance” differs from person to person.

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What Are The Health Benefits Of Dietary Fiber?

There are several studies that have shown an adequate intake of dietary fiber – with a focus on different types of fiber – can be exceptionally beneficial for your health.

Let’s explore some of the reasons why you should be including more dietary fiber in your diet.

1. A Healthier Gastrointestinal Microbiome – Probiotic Effect

One of the most crucial reasons why you should include more fiber in your diet is due to the improvement in your gut microbiome; it has a probiotic effect.

Improved fiber intake assists with the production of short-chain fatty acids, which are essential for fat and carbohydrate metabolism.

The main short-chain fatty acids include butyrate, propionate, and acetate⁴.

These are all crucial in the ecology of the gut microbiome and helps to improve the diversity of healthy bacteria in the gastrointestinal tract.

In one clinical trial⁵, the intake of increased dietary fiber, with a particular focus on galactooligosaccharides and fructans, produced an increase in Lactobacillus spp and Bifidobacterium bacteria species in the faecal matter of study subjects.

These are two strains of bacterium that has been associated with several improvements in gut function, as well as other health benefits.

Your gut-friendly bacteria will boost your immune system, digestion and it will decrease blood glycemic index and help you reduce and maintain optimum weight.

2. You May Lose Weight Faster and More Effectively

Fiber may contribute to improved weight loss in more than one way.

When you consume a diverse variety of fiber, you will find that you feel fuller faster and for longer. This can help with your satiety levels. In turn, the desire to consume snacks and overeat is reduced.

One study⁶, where 345 individuals participated, found that the intake of dietary fiber has a positive impact on weight reduction among individuals who are obese or overweight.

Individuals who were provided with an increase in dietary fiber were also found to stick to a calorie-restricted diet more strictly.

3. Your Blood Sugar Levels May Become More Stable

Unstable blood sugar levels contribute to cravings, insulin resistance, and, even worse, diabetes.

The NHS just reported that in 2018 – 2019, – 12.5 % of all drugs spending went on the treatment of diabetes.

When you increase the amount of fiber you eat, you equip your body with a mechanism that may help to keep blood glucose levels more stable.

Studies show⁷ that dietary fiber is able to stabilise blood glucose levels effectively.

It should be noted that it seems like fermentable dietary fiber has the most important impact on blood sugar levels.

This means you should opt for more soluble fiber in your diet if you find that your blood glucose levels frequently change during the day.

Insulin is also stabilised with the intake of fermentable dietary fiber, which is beneficial if you are at risk of insulin resistance.

These effects could also help to curb hunger for longer.

4. Your Cholesterol Levels May Be Reduced

Cholesterol is a risk factor for heart attacks, strokes, and blood vessel conditions.

The intake of fiber might be able to assist in providing a better balance in your cholesterol levels.

This, in turn, helps in reducing your risk of these complications.

A higher intake of dietary fiber has been shown to cause an increase in HDL cholesterol⁸.

This is the good kind of cholesterol.

Additionally, the ratio between HDL cholesterol and total cholesterol also declines when the intake of dietary fiber is increased.

This means LDL cholesterol will also become reduced.

Higher HDL and low LDL decreases risk of:

• heart diseases,
• diabetes,
• hypertension,
• stroke,
• Other peripheral vascular diseases, by lowering total serum cholesterol, serum LDL, lipoprotein, and triglycerides levels.

5. You Could Experience an Increase in Energy Levels

Even though fiber itself is considered to be a low energy density compound, it has been found that the consumption of dietary fiber might be critical in providing increased levels of energy for your body⁹.

As I’ve mentioned above, fiber causes retention in your stomach, due to a delay in gastric emptying.

This also increases the fermentation process, leading to a healthier microbiome.

While this does lead to improved satiety, you may also find that the longer time energy-dense foods remain in your gut, the higher energy levels you experience during the day.

6. Your Immune System Becomes Stronger

Your immune system is yet another area that may benefit from an increased intake of dietary fiber.

One of the main reasons why your immune system may become stronger is due to the improvement in the gut microbiome that comes with the consumption of soluble fiber.

The fermentation process that occurs with soluble fiber in the gut improves the well-being of gut-associated lymphoid tissues, also known as GALT¹⁰.

The prebiotic effect of the fiber also helps to ensure there is a healthier abundance of good bacteria in the gut – which has been found to have a direct impact on your immune function.

7. Lower-Grade Inflammation Starts To Decline

Low-grade inflammation has been linked to:

• Diabetes,
• Cancers,
• Heart disease and more.

When you decide to eat more dietary fiber, you may find that inflammation is reduced in your body – providing a decline in the risk of these chronic illnesses.

One study¹¹ looked at how fiber affects inflammatory responses in the body.

It was found that the production of short-chain fatty acids, along with the release of enteroglucagon, contributed to by the fiber intake, could potentially yield an anti-inflammatory effect in the body.

8. Your Cognitive Function Could Improve

A plant-based diet that is high in fiber might also contribute to a healthier brain and cognitive function, according to some studies.

As mentioned previously, a higher intake of soluble fiber causes fermentation in the gut, leading to healthier gut microbiota.

It has been established through scientific research that a definite link exists between the gut microbiota and brain function¹².

Can Fiber Be Bad For Your Health?

While fiber is generally considered a critical part of a healthy digestive tract and to promote a healthy microbiome, it is important to note that too much fiber could not be good for your health.

One of the major concern when it comes to excessive intake of fiber-rich foods includes increasedflatulence but, there are solutions to this.

You may also find that you suffer from diarrhoea if you eat too much fiber.

Another possible adverse effect is bloating, which could lead to significant discomfort.

Conclusion

Dietary fiber helps to keep your digestive tract regular while also improving satiety.

Certain types of fiber help to feed the good bacteria that live in your gut.

When you eat enough fiber, your risk of diabetes, obesity, heart disease, cancer, and many other conditions decline.

When including more fiber, you still need a balanced diet, such as one that has been personally developed for you – based on existing health conditions, food sensitivities, gender, activity and stress levels and dietary preferences.

A nutrition expert is one way to get a personalised diet that contains enough fiber, vitamins, minerals, protein, carbs and fats to help you experience the biggest body transformation benefits without adverse reactions from the foods you eat.

References

1. 1 S.C. Lee, L. Prosky. International survey on dietary fiber: definition, analysis, and reference materials. Journal of AOAC International. 1995.https://www.ncbi.nlm.nih.gov/pubmed/77037242 Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Institute of Medicine of the National Academies. https://www.nal.usda.gov/sites/default/files/fnic_uploads/energy_full_report.pdf3 H.D. Holscher. Dietary fiber and prebiotics and the gastrointestinal microbiota. Journal of Gut Microbes. 6 Feb 2017. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5390821/

   4 K. Makki, E.C. Deehan, J. Walter, F. Backhed. The Impact of Dietary Fiber on Gut Microbiota in Host Health and Disease. Journal Of Cell Host & Microbe. 13 Jun 2018. https://www.ncbi.nlm.nih.gov/pubmed/29902436

   5 D. So, K. Whelan, M. Rossi, M. Morrison, G. Hotlmann, J.T. Kelly, E.R. Shanahan, H.M. Staudacher, K.L. Campbell. Dietary fiber intervention on gut microbiota composition in healthy adults: a systematic review and meta-analysis. The American Journal of Clinical Nutrition. 1 Jun 2018. https://www.ncbi.nlm.nih.gov/pubmed/29757343

   6 D.C. Miketinas, G.A. Bray, R.A. Beyl, D.H. Ryan, F.M. Sacks, C.M. Champagne. Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study. The Journal of Nutrition. 1 Oct 2019. https://www.ncbi.nlm.nih.gov/pubmed/31174214

   7 J.A. de Leeuw, A.W. Jongbloed, M.W. Verstegen. Dietary fiber stabilises blood glucose and insulin levels and reduces physical activity in sows (Susscrofa). Journal of Nutrition. Jun 2004. https://www.ncbi.nlm.nih.gov/pubmed/15173415

   8 Q. Zhou, J. Wu, J. Tang, J.J. Wang, C.H. Lu, P.X. Wang. Beneficial Effect of Higher Dietary Fiber Intake on Plasma HDL-C and TC/HDL-C ratio among Chinese Rural-to-Urban Migrant Workers. International Journal of Environmental Research and Public Health. 29 Apr 2015. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4454936/

   9 A.K. Hervik, B. Svihus. The Role of Fiber in Energy Balance. Journal of Nutrition and Metabolism. 21 Jan 2019. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6360548/

   10 P.D. Schley, C.J. Field. The immune-enhancing effects of dietary fibers and prebiotics. British Journal of Nutrition. May 2002. https://www.ncbi.nlm.nih.gov/pubmed/12088522

   11 A. Andoh, T. Bamba, M. Sasaki. Physiological and anti-inflammatory roles of dietary fiber and butyrate in intestinal functions. Journal of Parenteral and Enteral Nutrition. 1999. https://www.ncbi.nlm.nih.gov/pubmed/10483900

   12 E. Medawar, S. Huhn, A. Villringer, A.V. Witte. The effects of plant-based diets on the body and the brain: a systematic review. Nature: Journal of Translational Psychiatry 12 Sep 2019. https://www.nature.com/articles/s41398-019-0552-0