Dietary fiber has been known to people for a long time. Their benefits are regularly emphasized and explained by doctors. And everyone already knows for sure that they are extremely useful, but at the same time people do not always understand what these dietary fibers are.
What is the essence
Dietary fiber, or fiber, is part of plant foods (whole grains, nuts, seeds, legumes, fruits and vegetables). Basically, these are parts of plant foods that the body cannot digest. But at the same time, they are extremely important as food for bacteria in the intestine, which form a beneficial microflora. Dietary fiber is essential for normal and regular bowel function, which directly affects the formation of strong immunity. Another positive point is that dietary fiber is used to control body weight and reduce risk factors for cardiovascular disease. The human body receives dietary fiber from plant foods. But sometimes they are not enough. For example, when people have an unbalanced diet with a rejection of vegetables and fruits, with a predominance of fatty foods, simple carbohydrates, etc.
To properly assess the importance of dietary fiber, you need to understand how they work in the body. This happens in the following way: as soon as they reach the intestines during digestion, bacteria begin to break them down, for which they serve as the basis of a healthy existence. Excess fiber is naturally eliminated from the body.
Dietary fiber is divided into two types: soluble and insoluble. Most often, food contains a combination of both. Soluble fiber in the intestines absorbs water and takes on a gel-like consistency, making it easier for beneficial bacteria in the microflora to process them. Insoluble fibers have a more rigid microscopic structure and do not absorb water. They add volume to the bulk of the digested food. Fruits and vegetables, by the way, contain a large amount of insoluble fiber.
The benefits of soluble fiber are manifold. They sorb and remove harmful substances from the body, including cholesterol, which is frightening to many. They also absorb water and soften stool contents, preventing constipation. Also, such fibers help slow down the absorption of sugar, as a result of which glucose enters the body smoothly, without jumps. And this helps to reduce the risk of developing diabetes. In addition, these fibers have a prebiotic effect.
If we talk about insoluble fibers, then they are needed to stimulate intestinal peristalsis (a wave-like contraction of the intestinal walls to move the food lump along it). The combination of different types of dietary fiber creates a feeling of fullness and fills the stomach: this is especially important during the diet, when it is important for a person to eat without overeating.
It is recommended to consume 30 g of dietary fiber per day. However, in reality, people get less fiber from food. You can calculate the amount of fiber consumed per day as follows: a standard serving of food contains from 1 to 3 g of fiber.
The negative consequences of a lack of dietary fiber
Due to the insufficient amount of dietary fiber in the diet in the body, disruptions in the work of certain systems can begin. First of all, this is reflected in the state of the digestive system: constipation and dysbiosis develop against the background of the predominant growth of harmful bacteria. The person is worried about bloating, rumbling, pain. All of this leads to poor health, the risk of obesity and rectal cancer.
Do not forget about the fact that the intestines are part of the human immune system. So, in scientific research it has been proven that the intestinal microbiota is involved in maintaining biochemical, metabolic and immunological processes in the body. The composition of microflora is individual from birth and depends on many factors, including genetic predisposition and human living conditions. If there is an insufficient content of dietary fiber in the human diet, microflora is disturbed and, as a result, the immune system works. The person becomes more susceptible to infections.
It is easy to supplement your diet with the necessary fiber for good health. Today there are many additional sources of dietary fiber that you can include in your diet. And their daily use is in many ways better than using bran or plant fiber.
Modern pharmaceuticals offer a wide variety of additives. You just need to read the instructions very carefully, since the additional fiber coming from the outside must correspond to a number of parameters.
For example, it is desirable that it is 100% natural, only in this way it will be possible to maintain optimal comfortable bowel function and regularity of bowel movements. This can be achieved by connecting additional products containing soluble dietary fiber.
Naturally, you should pay attention to the fact that the agent does not irritate the intestines. And many are afraid of addiction, so you should choose those remedies from which it definitely will not arise. For example, this option could be “OptiFiber” from Nestle Health Science.
Dietary fiber “OptiFiber” is usually recommended in cases where there are problems with the regularity of the stool, there are difficulties in emptying the intestines, there are discomfort and bloating, and the balance of microflora is disturbed. “OptiFiber” is tasteless and odorless, soluble and easy to use: it can be added both to food and drinks, and to baked goods. Acts mildly and physiologically and does not lead to the opposite effect: the development of diarrhea. And unlike insoluble fiber such as bran, OptiFiber does not require additional liquid intake, since it is completely soluble in water and has a comfortable and predictable effect.
In addition, “OptiFiber” contains only natural dietary fiber without sugar and other auxiliary components, it does not cause addiction, which means that it, unlike other drugs of similar action, can be used for a long time.
If you understand that your diet lacks dietary fiber and this already has negative consequences, see your doctor. It is worth discussing with him important aspects of diet and diet correction, as well as the issue of using additional sources of dietary fiber.
Dietary supplement. Not a drug…