What is dietary fiber: benefits and which products it contains

Dietary fiber is called fiber, which cannot be digested by digestive enzymes, but can be processed by the intestinal microflora.

Almost all foods must go through a process of breaking down into simple substances, which are then absorbed into the bloodstream. This process is regulated by enzymes and is called fermentation.

Fiber is glucose molecules bound together so that enzymes in the gastrointestinal tract cannot break them down. For us this means that the body cannot obtain energy from fibre. Previously, the term «ballast substance» was used to define fiber.

Meanwhile, technologies have developed a way to remove fiber from foods, a technology called refining process.

The best example is refined sugar, which is made by removing dietary fiber from sugar beets or sugar cane. The second example, which we will return to later, is the process of milling rice. Brown rice is transformed into white rice.

What is the difference between a refined and an unrefined product?

The main difference is the type of carbohydrates in the product. Carbohydrates in refined foods have a higher glycemic index than the original product.

We remind you that those who are concerned about having a slim body pay attention to the hormone insulin. It has properties to prevent fat burning and contributes to fat accumulation.

Therefore, if you want to lose weight, you should avoid eating refined foods, which stimulate the secretion of insulin in large quantities.

To evaluate the correctness of our diet we look at the glycemic index of foods: the higher it is, the worse it is for us.

Brown rice has a glycemic index of about 50, and white rice has a glycemic index of 85, and that’s already too much. The reason for this difference is because dietary fiber has been removed from brown rice.

One of the most important properties of fiber is its ability to lower the glycemic index of foods. Is there anything else useful in it? Certainly!

The benefits of fiber

Fiber participates in the process of filling the intestine. This means that, firstly, fiber helps you feel full and, secondly, it stimulates intestinal motility.

Fiber improves the balance of intestinal microflora. It cannot be broken down by enzymes, but is processed by bacteria. When the diet lacks dietary fiber, problems such as dysbacteriosis can occur.

Additionally, fiber is a natural sorbent that removes toxic substances from water and food.

Fiber is soluble and insoluble:

• Soluble fiber works well as an absorbent, lowers cholesterol and removes harmful substances.
• Insoluble fiber improves intestinal motility, being the best way to prevent constipation.

So two questions remain: «What foods contain fiber and what type of fiber is it?» and “How much dietary fiber should I eat?”

If we want to be brief, then the foods that contain soluble fiber are grass, legumes, vegetables, fruit. Insoluble fiber is that of cereals. As for the amount of fiber to consume, it is impossible to give an exact answer. But try starting to eat 5 fruits a day and you’ll see how you’ll start to feel better!