Le fibers are one of the main reasons why whole and plant products are strongly recommended in our diets.
Adequate fiber intake, in fact, can help digestion and reduce the risk of chronic diseases.
Many of the benefits of proper fiber intake are mediated by the gut microbiota, the millions of bacteria that live in our digestive system, however not all fiber is created equal!
Let's discover the benefits and the role of fiber in our body.
Index
What is fiber?
La dietary fiber is an indigestible carbohydrate che is found in some foods; fibers are divided into two broad categories based on water solubility:
- Soluble fiber: melts into water and can be metabolized by good bacteria in the gut
- Insoluble fiber: it does not dissolve in water and bacteria cannot use it
La Recommended daily amount of fiber intake by health authorities is 38 g for men and 25 g for women.
Good fibers and bacteria
The bacteria that live in our body are far superior to the cells that compose it; the majority of bacteria live in the large intestine (here we find from 500 to 1000 different species of bacteria, known as the "intestinal flora").
Providing the right nutrients to these bacteria makes them take care of our body in various aspects such as weight control, glycemia, immune function and even brain function.
The macronutrients we ingest (fats, carbohydrates and protein) are absorbed into the bloodstream before reaching the large intestine and this is where fiber comes in.
Human cells do not have the enzymes to digest fibers, which therefore arrive almost intact in the large intestine, where the intestinal flora has the enzymes to be able to use them.
Benefits of fiber
Among the various benefits we can include the following:
- Weight loss: some fibers can assist in weight loss, giving a sense of greater satiety; fibers can absorb water in the intestine, slowing the absorption of nutrients and increasing the feeling of fullness
- Reduction cup sugar in the blood: fiber can reduce blood sugar spikes; high-fiber foods have a lower glycemic index than refined carbohydrate sources and including them in your diet can help you have lower blood sugar spikes
- Cholesterol reduction: soluble fiber can help control i cholesterol levels and, therefore, to reduce the risk of heart disease
- Colorectal Cancer Risk Reduction: fiber helps keep the colon wall healthy and may play a role in reducing cancer risk, but this theory is yet to be confirmed
- Constipation reduction: Fiber helps absorb water, increases fecal mass and accelerates the movement of stool through the intestine.
However, some fibers can have the opposite effect. Generally speaking, those that increase the water content of the stool have a laxative effect, while those that add to the fecal dry mass can have a constipating effect.
Did You Know the Properties of Fiber Do you get enough of it in your diet? Let us know in the comments!
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