What is the definition of dietary fiber and what are the advantages it provides?
What is dietary fiber and what benefits does it offer?
As health-conscious individuals, we strive to maintain a well-balanced diet by carefully considering the proportions of proteins, fats, and carbohydrates. However, there is one crucial component that often goes unnoticed – fiber. In this article, KRIGOR STUDIO sheds light on the numerous benefits that fiber brings to our overall well-being.
When we discuss a nutritious diet, the focus primarily revolves around macronutrients like proteins, fats, and carbohydrates. They play vital roles in providing energy, building and repairing tissues, and supporting various bodily functions. While these are indeed important, we must not undermine the significance of fiber in our day-to-day nutritional intake.
In terms of weight management, fiber promotes fullness, aiding in appetite control and reduced calorie intake.
What is dietary fiber?
Dietary fiber, also known as roughage or bulk, is a vital component found in plant-based foods. It refers to the parts of plant foods that cannot be digested by the body's enzymes. Instead, it passes through the digestive system mostly intact, providing a range of health benefits. There are two types of dietary fiber: soluble and insoluble. Soluble fiber dissolves in water and forms a gel-like substance, helping to regulate blood sugar levels and lower cholesterol. Insoluble fiber, on the other hand, adds bulk to the stool and helps maintain regular bowel movements. Both types are essential for maintaining a healthy digestive system and preventing various diseases, such as heart disease, diabetes, and certain types of cancer. To ensure a balanced diet, it is recommended to consume a variety of fiber-rich foods, including fruits, vegetables, whole grains, legumes, and nuts.
Fiber is a type of dietary material that doesn't contribute energy and remains unprocessed by the body's digestive system. This is why food and drink producers often omit fiber from their product's nutritional information. However, why is it crucial to remember fiber and what advantages does it offer?
Benefits of fiber.
The benefits of fiber extend far beyond its often-underestimated role in our diet. This indigestible carbohydrate is like a hidden hero, quietly working its magic to contribute to our overall health and well-being.
First and foremost, fiber is a champion of digestive health. It promotes regular bowel movements, preventing constipation and maintaining a smoothly functioning gastrointestinal system. By adding bulk to stool and aiding its passage, fiber ensures that waste is efficiently eliminated from our bodies.
Fiber also plays a pivotal role in blood sugar regulation. Its ability to slow down the absorption of sugar helps prevent rapid spikes and crashes in blood glucose levels. This, in turn, supports more stable energy levels and can be particularly beneficial for individuals with diabetes or those at risk of developing the condition.
But the benefits don't end there. Certain types of fiber, such as soluble fiber, exhibit the remarkable ability to lower cholesterol levels. By binding to cholesterol compounds in the digestive tract and eliminating them from the body, fiber contributes to a healthier cardiovascular system and reduced risk of heart disease.
Incorporating fiber-rich foods like fruits, vegetables, whole grains, and legumes into our daily meals has the potential to offer a range of advantages, from improved digestion and blood sugar control to effective weight management and heart health. It's a small dietary adjustment that can yield significant and lasting benefits, making fiber a true powerhouse in promoting our overall wellness.
In February 2019, Harvard Medical School published the results of 250 studies [1] that support the protective function of dietary fiber. Approximately 30 grams of fiber in the daily diet reduces the risk of heart disease, heart attacks, strokes, type 2 diabetes, and colon cancer by 16-24%.
According to the U.S. National Library of Medicine, consumption of fiber-rich foods reduces mortality from infectious and respiratory diseases from 24 to 56% in men, and from 34 to 59% in women [2].
Fiber is an essential component of a healthy diet and offers numerous benefits for our overall well-being.
How much fiber does the body need?
Fiber is an essential component of our diet, playing a crucial role in maintaining a healthy digestive system and overall well-being. The amount of fiber a person needs varies depending on age, gender, and certain health conditions. On average, adult men should aim for a daily intake of around 38 grams of fiber, while adult women should aim for approximately 25 grams. However, it is important to note that individual needs may differ, so it's always best to consult with a healthcare professional to determine the specific fiber requirements for your body. Including a variety of fiber-rich foods such as fruits, vegetables, whole grains, and legumes in your daily meals can help you achieve the recommended intake and experience the numerous health benefits associated with a high-fiber diet.
The more fiber you consume, the better, according to experts [3]. American scientists point out [4] that women and men under 50 need 25 and 38 grams of fiber per day, and after 50 - 21 and 30 grams, respectively. This is approximately equal to a cup of lentils, a plate of boiled beans or broccoli with butter, two pears, a large bowl of tomato and cucumber salad, a serving of vegetable soup and a handful of prunes.
Nutritionists from the UK add [5] that children from 2 to 5 years old need 15 grams of fiber per day, from 5 to 11 years old - 20 grams and from 11 to 16 years old - 25 grams. The average adolescent should eat 2-3 vegetables per day, which can be cucumbers, tomatoes or carrots, the same amount of fruit (e.g., bananas, kiwi, pears, apples), 1-2 pieces of toasted whole grain bread, a serving of vegetable soup, a plate of baked eggplant or boiled broccoli, a serving of whole grain cereal (buckwheat, rice, oatmeal), and a cup of dried fruit. Experts advise offering children and adolescents more raw fruits and vegetables, so vegetable and fruit salads and vegetable juices can be added on top of the minimum daily allowance or instead of hot meals.
| Age | Male | Female |
| 1–3 years | 14 g | 14 g |
| 4–8 years | 19.6 g | 16.8 g |
| 9–13 years | 25.2 g | 22.4 g |
| 14–18 years | 30.8 g | 25.2 g |
| 19–50 years | 38 g | 25 g |
| 51 years and over | 30 g | 21 g |
What foods are rich in fiber?
Fiber is abundantly found in a variety of foods, each contributing its unique nutritional benefits to our diet. Incorporating these fiber-rich options can not only enhance our digestive health but also offer a host of other advantages.
Whole grains stand as one of the primary sources of dietary fiber. Foods like whole wheat, oats, quinoa, and brown rice are packed with fiber, providing a wholesome and satisfying addition to our meals. Not only do they offer ample fiber content, but they also deliver essential vitamins, minerals, and complex carbohydrates.
Legumes, including beans, lentils, and chickpeas, are another stellar fiber source. These versatile plant-based protein sources boast both soluble and insoluble fiber, supporting digestive regularity and offering long-lasting fullness. In addition, they contribute a range of nutrients that are beneficial for heart health and weight management.
Fruits and vegetables, especially when consumed with their skins or peels, are excellent sources of fiber. Apples, pears, berries, broccoli, carrots, and leafy greens all contribute to our daily fiber intake. They provide an array of vitamins, minerals, and antioxidants, adding a burst of flavor and color to our plates.
Nuts and seeds, such as almonds, chia seeds, and flaxseeds, are not only rich in healthy fats but also in dietary fiber. Sprinkling these on yogurt, oatmeal, or salads can increase fiber content and contribute to a satisfying crunch.
Experts consider [6] to be the leaders in terms of fiber content:
Wheat bran - 43.6 grams of fiber in 100 grams of product.
Chia seeds - 34.4 grams.
Dried fruits (figs, uruk, apricots) - 18 grams.
Almonds - 12.5 g.
Buckwheat groats - 11,3 g.
Dark chocolate - 10.9 g.
Oats (rolled oats) - 10.6 g.
Artichokes - 8,6 g.
Peas - 8,3 g.
Barley, oat and pearl cereals - 8.0 g.
Lentils and chickpeas - 7.9 g.
Raspberries, gooseberries, blackberries - 6.5 g.
Beans - 6.4 g.
For children, fiber can be offered in the form of raw vegetables.
How do you choose foods with fiber?
When choosing foods with fiber, there are several factors to consider. Firstly, prioritize whole grains such as brown rice, quinoa, and whole wheat bread, as they are rich in dietary fiber. Opting for fruits and vegetables, especially when consumed with their skin, provides an excellent source of natural fiber. Incorporating legumes like lentils, chickpeas, and black beans into your meals also enhances fiber intake. It's essential to read food labels and select products that contain high amounts of fiber per serving. Additionally, focusing on consuming foods like nuts, seeds, and bran can further boost fiber intake. Lastly, staying adequately hydrated promotes the movement of fiber through the digestive system, so it is worth ensuring an ample water intake to support overall digestive health.
Experts recommend natural foods with a high fiber content. For example, 6 or more grams of fiber for cereal and granola, 3 or more for bread and crackers, and 4 or more for pasta would be optimal. It is important to make sure that whole grain products have at least 1 gram of fiber per 10 grams of carbohydrates. The best ratio would be 1:5. Nutritionists emphasize that the words "multigrain" or "12 grains" in the name alone mean nothing - you need to check the list of ingredients.
Additional fiber options tp consider.
To add fiber to your daily diet you need to eat as many natural plant foods as possible. Fresh fruits and nuts are often more expensive than the usual sweets, and there is not always time to prepare inexpensive cereals, beans and lentils, but a balanced diet is important for overall health.
You should pay attention to:
raw and cooked vegetables;
whole grain cereals, granola;
oatmeal;
soups with vegetables, beans or legumes;
vegetarian stews made from different varieties of beans and vegetables;
salads with seeds, berries and grains.
In addition, nutritionists advise snacking on broccoli, carrots, beans or cauliflower, seasoning them with hummus or fresh salsa, and adding nuts, berries and fruits to plain yogurt.
How to determine the approximate amount of fiber in a serving of food [7]:
Good sources of fiber |
||
| Food | Serving size | Fiber (grams) |
| CEREALS | ||
| Fiber One | ½ cup | 14 |
| All-Bran | ½ cup | 10 |
| Shredded Wheat | 1 cup | 6 |
| Oatmeal (cooked) | 1 cup | 4 |
| GRAINS | ||
| Barley (cooked) | 1 cup | 9 |
| Brown rice (cooked) | 1 cup | 4 |
| BAKED GOODS | ||
| Whole-wheat bread | 1 slice | 3 |
| Bran muffin | 1 | 2 |
| VEGETABLES | ||
| Spinach | 1 cup cooked | 4 |
| Broccoli | ½ cup | 3 |
| Brussels sprouts | ½ cup | 2 |
| Carrots | 1 medium | 2 |
| Green beans | ½ cup | 2 |
| LEGUMES | ||
| Kidney beans (cooked) | ½ cup | 6 |
| Lima beans (cooked) | ½ cup | 6 |
| Baked beans (canned)* | ½ cup | 5 |
| FRUIT | ||
| Pear (with skin) | 1 medium | 6 |
| Apple (with skin) | 1 medium | 4 |
| Banana | 1 medium | 3 |
| DRIED FRUITS | ||
| Prunes | 6 | 12 |
| Raisins | ¼ cup | 2 |
| NUTS AND SEEDS | ||
| Peanuts* | 10 | 1 |
| Popcorn* | 1 cup | 1 |
| * Choose no-salt or low-salt versions of these foods. | ||
Good sources of fiber can be found in a variety of foods that are not only delicious but also beneficial for overall health. Fruits such as raspberries, apples, and pears are excellent sources of fiber, providing both soluble and insoluble fiber. Whole grains like oats, quinoa, and brown rice are rich in fiber and can easily be incorporated into meals. Legumes, including lentils, chickpeas, and black beans, are also great sources of fiber. Additionally, vegetables like broccoli, Brussels sprouts, and carrots are packed with fiber, making them an essential part of a balanced diet. Including these fiber-rich foods in one's daily intake can promote healthy digestion, and reduce the risk of chronic diseases.
Daily diet.
The UK National Health Service provides an example of a fiber-rich diet (approximately 32.5 grams of fiber per day) [8].
Breakfast
Two pieces of whole grain bread toast, a banana, and a glass of fruit juice - 9.4 grams of fiber.
Lunch
A baked potato, 200 grams of beans in tomato sauce without salt or sugar and an apple - 13.6 grams of fiber.
Dinner
Vegetable curry with tomato sauce, onion and spices, whole grain rice, low-fat fruit yogurt - 6, 5 grams of fiber. Since yogurt can be high in sugar, you should check its composition.
Snack
A handful of nuts without sugar and salt - 3 grams of fiber.
Important things to remember:
It will take time for the body to get used to large amounts of fiber, so you should increase the proportion of fiber in your diet gradually;
drink more water to aid digestion;
fiber in raw vegetables can irritate sensitive stomachs and intestines;
consult your doctor before changing your diet, especially if you have health problems