Fiber-containing substances in food

1. Dietary Fiber: Types and Functions

2. Sources of dietary fiber

3. Fiber supplementation

1. Dietary Fiber: Types and Functions

Dietary fiber can be categorized into two primary types: soluble and insoluble. Soluble fiber expands in volume when exposed to water and serves as a food source for gut bacteria. This group of dietary fiber includes gums, mucus, pectins, and certain hemicelluloses. It results in the loosening of stool mass, is effective in treating diarrhea by forming high-viscosity gels, increases the density of food content, and slows down the digestion process in the gut. Significant is its capacity to absorb heavy metal ions and bacterial toxins. It plays a crucial role in maintaining a healthy cholesterol level.

2. Sources of dietary fiber

In addition to soluble fiber, which includes pectins, gums, mucilage, and inulin, there is also insoluble fiber, which includes cellulose, lignin, and some hemicelluloses. This type of fiber also provides a feeling of satiety, improves the peristalsis of the intestines, thereby reducing the risk of constipation. It also increases intestinal bleeding and the release of stomach juices. Insoluble fiber has an anti-cancer effect, which is possible by increasing the volume of the table and shortening the time of consumption. This also reduces the contact with the blood vessels of the gut, thereby reducing its toxicity. The best sources of dietary fiber are whole grain products such as oatmeal, cereals, whole grain bread, and whole grain flour. Vegetables also contain a lot of dietary fiber. The most soluble dietary fiber is found in dried legumes and oatmeal. The most insoluble dietary fiber can be found in wheat bran, corn bran, and barley bran, as well as in nuts and seeds. Dietary fiber is particularly important for people who want to lose weight. The daily requirement for this component is 25-42 g. Dietary fiber assists in the removal of excess fat from the digestive tract. It also has the ability to bind water, thereby swelling in the stomach, filling it, and providing a feeling of satiety for longer. If the water intake is insufficient, dietary fiber will not be able to perform its function, which can lead to constipation. Therefore, it is important to note that when increasing the intake of this component, larger amounts of fluid should also be provided.

3. Fiber supplementation

During fiber supplementation, it is important to remember that it should not be used by individuals suffering from inflammatory conditions and other digestive tract disorders. Fiber works well with herbs such as parsley and hibiscus, which aid in the regeneration of the intestinal lining. Proper hydration should be considered during fiber supplementation! It is advisable to gradually increase the fiber dosage.