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What are Dietary Fibers ?
Dietary fibers are the indigestible portion of
plant foods that move food through the
digestive system, absorbing water and easing
defecation.
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General Composition
Dietary fiber consists of non-starchpolysaccharides
such as cellulose
and
many other plant components such as dextrins,inulin, lignin, waxes, chitins, pectins, beta-glucans
and oligosaccharides.
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Classification of Dietary Fibers
Dietary fiber are usually divided according to
whether they are water-soluble or not.
It is best to get a balance of soluble and insoluble
fiber.
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Insoluble Fibers
Insoluble fiber possesses passive water-attracting
properties that help to increase bulk, soften stool
and shorten transit time through the intestinal
tract.
Insoluble fiber is a rougher fiber that helps sweep
clean the intestines and inactivates intestinaltoxins.
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Fiber fermentability
Fiber components with partial or low fermentability
are
cellulose, hemicellulose, lignans, plant waxes andresistant starches.
Fiber components with high fermentability are
beta-glucans, pectins, natural gums, inulins andoligosaccharides
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Diets naturally high in fiber can be considered tobring about five main physiological consequences:
improvements in gastrointestinal health
improvements in glucose tolerance and the insulin response
reduction of hyperlipidemia, hypertension and other
coronary heart disease risk factors
reduction in the risk of developing some cancers
increased satiety and hence some degree of weight
management
Key Benefits of Dietary Fibers
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The beneficial effects ofhigh fiber diets are
the summation of the effects of the different
types of fiber present in the diet
and
also other components of such diets.
Synergy
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Dietary Fibers and FDA
Recognizing the growing scientific evidence
for physiological benefits of increased fiber
intake,
regulatory agencies such as the US
FDA have given approvals to food products
making health claims for fibers.
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Health Benefits
of
Dietary Fibers
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Digestive Support
Dietary fiber gently cleans excess mucus and
other debris from the small intestine,improving absorption.
Insoluble fiber exercises the bowel muscles as it
helps broom out debris from the colon andprovides bulk for feces formation.
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Cardiovascular benefits
Dietary fibers helps lower cholesterol and
moves other fats along, help reducing
their absorption, thus helps with managing
both cholesterol and triglycerides.
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Weight Management Support
Due to delayed transit of dietary fibers
through the gut, fibers give a sense ofsatiety.
It also helps reduce absorption of fats, thushelpful with weight management.
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Anti-diabetic potential
Soluble dietary fiber slows the absorption of
sugars from the intestinal tract.
Consumption ofhigh-soluble fibers also
helps reduce a meal's glycemic index.