Written by Martina Grace, RD
ARTICLES / BLOG

Dietary fiber is often overlooked in discussions about nutrition, yet it plays a crucial role in our overall health. Fiber is a vital nutrient that our bodies need to function optimally. In this article, we’ll delve into the different types of dietary fiber and explore its myriad benefits.

WHAT IS DIETARY FIBER?

Dietary fiber is a type of carbohydrate, but the body doesn’t have the enzymes to digest it completely. In other words, the body won’t break down the fiber into sugar molecules. It will pass through the intestins undigested until it reaches the big intestin, the colon, where our bacteria will use the fiber as a source of energy.

The recommended intake of fiber is at least 25g and up to 55g daily for men and women. Most Canadians and Americans don’t eat enough fiber everyday, being below the minimum recommended intake.

TYPES OF FIBER

There are 2 types of fiber, soluble and insoluble fiber. Soluble fiber forms a gel in contact with water. It helps to slow down the absorption of glucose after a meal, so it lowers blood sugar levels and it also helps to lower LDL-cholesterol levels in the blood, also known as the “bad cholesterol”. It is particularly the fiber you want to eat when you have diarrhea or urgency to evacuate, as it absorbs the excess water to form nice stools and slows transit time.

Foods rich in soluble fiber include:

Oats
Hulled Barley
Psyllium
Quinoa
Beans and legumes
Chia seeds
Flaxseeds
Citrus fruits, like oranges and clementines
Other fruits like apples, pears and papayas
Vegetables like carrots, zucchinis, asparagus, sweet potatoes, Brussel sprouts and broccoli

Insoluble fiber doesn’t dissolve in water, it rathers add bulk to the stoolm, which helps food to move through the digestive system. It is particularly the fiber you want to eat when you are constipated as it increases the speed of transit, making stools less dry during slow transit. This fiber is also beneficial as it regulates your digestive system while promoting satiety by increasing the volume of food in the stomach.

Foods rich in insoluble fiber include:

Whole grains such as brown and wild rice
Beans and legumes such as chickpeas and lentils
Nuts like almonds and walnuts
Seeds like chia seeds and flaxseeds
Fruits like bananas, kiwis, pears and apples with the skin
Dried fruits like dried abricots
Vegetables like kale, eggplant, green beans, cauliflower and spinach.

HEALTH BENEFITS OF FIBER

The viscous gel created by soluble fiber slows the movement of food through the digestive system. When food moves more slowly, it gives the body more time to break down and absorb nutrients. As the gel forms, it creates a barrier between the food and the intestinal lining where absorption occurs. This barrier slows the rate at which glucose enters the bloodstream. Instead of a rapid increase, glucose is released into the blood more gradually. By slowing the absorption of glucose, soluble fiber helps to prevent the sharp spikes in blood sugar that can occur after eating. This leads to more gradual and stable increases in blood sugar levels. Stable blood sugar levels mean that your energy levels are more consistent throughout the day. You avoid the highs and lows associated with rapid spikes and drops in blood sugar, which can lead to fatigue and cravings.

That said, dietary fiber lowers the risk of developping a number of health conditions, such as:

• Type 2 diabetes, by slowing down the absorption of glucose which help to avoid the high blood sugar spike after a meal, leading to more stable blood sugar levels.

• Heart disease, by controlling blood glucose levels and lowering total and LDL cholesterol. With a similar effect with the glucose, the cholesterol and saturated fat consumed in meals get trapped in the gel formed by the soluble fiber and then excreted in the stools. This allows to decrease the absorption of saturated fat in the body, which helps to maintain healthy levels of LDL-cholesterol, which is a major factor risk for heart conditions.

• Colorectal cancer, gut issues and inflammatory bowel diseases, by offering some protection with fibers from fruits, vegetables, and legumes. Fiber is fermented by the human gut microbiota, producing short-chain fatty acids, which are the main source of energy for the celles lining the colon. Therefore, eating adequate amount of fiber helps the good bacteria in the gut to thrive, increasing in number and kind, which helps to reduce inflammation.

CONCLUSION

In conclusion, from promoting digestive wellness to supporting heart health and managing weight, fiber is a vital nutrient that our bodies need to function optimally. By incorporating more fiber into your diet, you can effectively regulate your blood sugar and enhance your quality of life. Remember, small, consistent changes can lead to significant improvements over time.

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