{"id":2085,"date":"2023-10-11T03:22:04","date_gmt":"2023-10-11T03:22:04","guid":{"rendered":"https:\/\/advagen.com\/postbio\/?p=2085"},"modified":"2023-10-11T03:22:04","modified_gmt":"2023-10-11T03:22:04","slug":"what-is-dietary-fiber-why-is-it-important","status":"publish","type":"post","link":"https:\/\/advagen.com\/postbio\/what-is-dietary-fiber-why-is-it-important\/","title":{"rendered":"What is Dietary Fiber &#038; Why is it Important?"},"content":{"rendered":"<hr \/>\n<h3 style=\"text-align: left;\"><strong>Key Points:<\/strong><\/h3>\n<p style=\"text-align: left;\">\u2013 Dietary fiber is a type of complex structured carbohydrate that does not get digested and absorbed in the small intestine.<\/p>\n<p style=\"text-align: left;\">\u2013 Undigested fiber passes through the large intestine, where some are fermented by bacteria, producing metabolites such as short-chain fatty acids (SCFAs).<\/p>\n<p style=\"text-align: left;\">\u2013 Dietary fiber ca be classified into soluble fiber and insoluble fiber.<\/p>\n<p style=\"text-align: left;\">\u2013 Benefits of increasing your dietary fiber intake include satiety, regulating bowel movements, and managing blood sugar and cholesterol levels.<\/p>\n<hr \/>\n<h3 style=\"text-align: left;\"><strong>What is Dietary Fiber?<\/strong><\/h3>\n<p style=\"text-align: left;\">Dietary fiber is a type of complex structured carbohydrate that\u00a0<strong>does not get digested and absorbed<\/strong>\u00a0in the small intestine. It reaches the large intestine\u00a0<strong>mostly intact<\/strong>\u00a0where it is partially or fully fermented by\u00a0<strong>gut microbes<\/strong>\u00a0[1].<\/p>\n<p style=\"text-align: left;\">Fiber is naturally present in plants and its functional derivatives are the following:<\/p>\n<p style=\"text-align: left;\">\u2013 Cellulose<br \/>\n\u2013 Resistant Dextrins<br \/>\n\u2013 Hemicellulose<br \/>\n\u2013 Oligosaccharides<br \/>\n\u2013\u00a0<a href=\"https:\/\/fibrosol.com\/4-facts-about-resistant-starch\/\">Resistant Starch<\/a><br \/>\n\u2013 Chitins<br \/>\n\u2013 Pectins<br \/>\n\u2013 Beta-Glucans<br \/>\n\u2013 Lignin<\/p>\n<p style=\"text-align: left;\">Generally, most types of carbohydrates are broken down into sugar molecules by various enzymes in the human system. However, dietary fiber are not completely broken down into digestible sugar molecules in the small intestine, as humans lack the necessary enzymes to break down the chemical bonds in the fiber molecule. Undigested fiber then passes through the large intestine, where some are fermented by bacteria. The by-products of this fermentation are\u00a0<strong>carbon dioxide<\/strong>,\u00a0<strong>methane<\/strong>,\u00a0<strong>hydrogen<\/strong>, and\u00a0<strong>short-chain fatty acids (SCFAs)<\/strong>. It should be noted that certain types of fiber may cause an increase in gas production which leads to bloating [2].<\/p>\n<h3 style=\"text-align: left;\"><strong>Types of Dietary Fiber<\/strong><\/h3>\n<p style=\"text-align: left;\">Fiber is classified as\u00a0<strong>soluble fiber<\/strong>\u00a0and\u00a0<strong>insoluble fiber<\/strong>.<\/p>\n<p style=\"text-align: left;\"><strong>Soluble fiber<\/strong><\/p>\n<p style=\"text-align: left;\">Soluble fiber readily dissolves in liquids. Some types of soluble fiber are viscous and will form a gel-like substance in the gastrointestinal tract during the digestion process. The other non-viscous type of soluble fibers are fermented in the large intestine to provide several physiological benefits. This type of fiber may\u00a0<strong>increase the fecal stool bulk<\/strong>\u00a0as well as soften it so that it slides easily through the large intestine.<\/p>\n<p style=\"text-align: left;\">Soluble fiber is present in corn, apples, oranges, grapes, dry beans, lentils, peas, barley, oats and the likes thereof.<\/p>\n<p style=\"text-align: left;\"><strong>Insoluble fiber<\/strong><\/p>\n<p style=\"text-align: left;\">It is the type of fiber which does not readily dissolve in liquids and remains relatively unchanged in the gastrointestinal tract during the digestion process. Insoluble fiber prevents constipation by\u00a0<strong>adding bulk<\/strong>\u00a0to fecal content in the large intestine. Generally, insoluble fiber is minimally fermented. Insoluble fiber is present in vegetables, whole grain products, whole wheat bread, bran, pasta, crackers, edible seeds, brown rice and the likes thereof [3].<\/p>\n<h3 style=\"text-align: left;\"><strong>Why do you need dietary fiber?<\/strong><\/h3>\n<p style=\"text-align: left;\">Adding fiber to your daily diet is imperative and has numerous benefits. It helps\u00a0<strong>provide satiety<\/strong>\u00a0without the need to consume large quantities of food. Thus, this prevents intake of excessive calories and fosters weight management.<\/p>\n<p style=\"text-align: left;\">Dietary fiber helps to\u00a0<strong>regulate daily bowel movements<\/strong>. Soluble dietary fiber helps mainly by softening stools so that they slide easily through the large intestine, and hence reduces the frequency of constipation. It also helps increase peristaltic movements and reduces the time that waste matter remains in the colon. Also, in episodes of loose watery stools, soluble fiber absorbs the excess water and adds bulk to the stools. This contributes to the maintenance of a healthy bowel movement routine [4].<\/p>\n<p style=\"text-align: left;\">A diet rich in soluble fiber may help to\u00a0<strong>manage elevated\u00a0<a href=\"https:\/\/fibrosol.com\/good-gut-health-is-linked-to-lower-cholesterol-levels\/\">cholesterol levels<\/a><\/strong>\u00a0in the blood. Fiber may also have a role in maintaining\u00a0<strong><a href=\"https:\/\/fibrosol.com\/gut-microbiota-and-its-implications-in-diabetes-and-blood-sugar\/\">blood glucose level<\/a><\/strong>\u00a0by slowing the absorption of glucose. Along with intake of high fiber diet, it is important to also increase water intake [5].<\/p>\n<p style=\"text-align: left;\">The US Dietary Guidelines recommends a daily requirement of dietary fiber of\u00a0<strong>21g to 38g<\/strong>, depending on calorie requirements [6].<\/p>\n<h3 style=\"text-align: left;\"><strong>Sources of fiber<\/strong><\/h3>\n<p style=\"text-align: left;\"><strong>\u2013 Dietary sources:<\/strong>\u00a0Fiber can be naturally obtain from food sources such as fruits, vegetables, beans or wholegrain cereals.<br \/>\n<strong>\u2013 Other sources:\u00a0<\/strong>In addition to food sources, fiber intake can be increased from\u00a0<strong>dietary supplements<\/strong>\u00a0that contain ingredients such as\u00a0<a href=\"https:\/\/fibrosol.com\/why-fibrosol\/\">resistant maltodextrin<\/a>, psyllium, methylcellulose or inulin.<\/p>\n<h3 style=\"text-align: left;\">Related Articles<\/h3>\n<p style=\"text-align: left;\"><a href=\"https:\/\/fibrosol.com\/health-benefits-of-dietary-fiber\/\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-599\" src=\"https:\/\/fibrosol.com\/wp-content\/uploads\/2021\/08\/shutterstock_1175782636-300x200.jpg\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" srcset=\"https:\/\/fibrosol.com\/wp-content\/uploads\/2021\/08\/shutterstock_1175782636-300x200.jpg 300w, https:\/\/fibrosol.com\/wp-content\/uploads\/2021\/08\/shutterstock_1175782636-1024x683.jpg 1024w, https:\/\/fibrosol.com\/wp-content\/uploads\/2021\/08\/shutterstock_1175782636-768x512.jpg 768w, https:\/\/fibrosol.com\/wp-content\/uploads\/2021\/08\/shutterstock_1175782636-1536x1024.jpg 1536w, https:\/\/fibrosol.com\/wp-content\/uploads\/2021\/08\/shutterstock_1175782636-2048x1366.jpg 2048w\" alt=\"Image of family eating healthy food such as vegetables and fruits lots of fiber\" width=\"300\" height=\"200\" \/><br \/>\n4 Health Benefits of Dietary Fiber<\/a><\/p>\n<p style=\"text-align: left;\"><a href=\"https:\/\/fibrosol.com\/tips-on-increasing-dietary-fiber-intake\/\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-606\" src=\"https:\/\/fibrosol.com\/wp-content\/uploads\/2021\/09\/shutterstock_521209120-300x198.jpg\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" srcset=\"https:\/\/fibrosol.com\/wp-content\/uploads\/2021\/09\/shutterstock_521209120-300x198.jpg 300w, https:\/\/fibrosol.com\/wp-content\/uploads\/2021\/09\/shutterstock_521209120-1024x677.jpg 1024w, https:\/\/fibrosol.com\/wp-content\/uploads\/2021\/09\/shutterstock_521209120-768x507.jpg 768w, https:\/\/fibrosol.com\/wp-content\/uploads\/2021\/09\/shutterstock_521209120-1536x1015.jpg 1536w, https:\/\/fibrosol.com\/wp-content\/uploads\/2021\/09\/shutterstock_521209120-2048x1353.jpg 2048w\" alt=\"High fiber food flat lay\" width=\"300\" height=\"198\" \/><br \/>\n6 Tips on Increasing Dietary Fiber Intake<\/a><\/p>\n<h3 style=\"text-align: left;\"><strong>References<\/strong><\/h3>\n<ol>\n<li style=\"text-align: left;\"><a href=\"https:\/\/www.accessdata.fda.gov\/scripts\/interactivenutritionfactslabel\/dietary-fiber.html\">Dietary Fiber \u2013 FDA. Accessed 26 Aug 2019.<\/a><\/li>\n<li style=\"text-align: left;\"><a href=\"https:\/\/www.jandonline.org\/article\/S2212-2672(15)01386-6\/fulltext\">Dahl WJ, Stewart ML. Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber. J Acad Nutr Diet. 2015 Nov;115(11):1861-70.<\/a><\/li>\n<li style=\"text-align: left;\"><a href=\"https:\/\/www.healthline.com\/nutrition\/22-high-fiber-foods\">22 High-Fiber Foods You Should Eat \u2013 Healthline. Accessed 26 Aug 2019.<\/a><\/li>\n<li style=\"text-align: left;\"><a href=\"https:\/\/www.accessdata.fda.gov\/scripts\/interactivenutritionfactslabel\/dietary-fiber.html\">High Fiber Diet | Jackson Siegelbaum Gastroenterology. Accessed 26 Aug 2019.<\/a><\/li>\n<li style=\"text-align: left;\"><a href=\"https:\/\/www.webmd.com\/diabetes\/default.htm\">WebMD Diabetes Center: Types, Causes, Symptoms, Tests. Accessed 26 Aug 2019.<\/a><\/li>\n<li style=\"text-align: left;\"><a href=\"https:\/\/www.dietaryguidelines.gov\/sites\/default\/files\/2020-12\/Dietary_Guidelines_for_Americans_2020-2025.pdf\">2020-2025 \u2013 Dietary Guidelines for American.<\/a><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Key Points: \u2013 Dietary fiber is a type of complex structured carbohydrate that does not get digested and absorbed in the small intestine. \u2013 Undigested fiber passes through the large intestine, where some are fermented by bacteria, producing metabolites such as short-chain fatty acids (SCFAs). \u2013 Dietary fiber ca be classified into soluble fiber and [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":2086,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":""},"categories":[3],"tags":[],"class_list":["post-2085","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-articles"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>What is Dietary Fiber &amp; Why is it Important? 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