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J Nutr Metab. Bajorek SA, Morello CM: Effects of dietary fiber and low glycemic index diet on glucose control in subjects with type 2 diabetes mellitus. Ann Pharmacother. J Fam Pract. PubMed Google Scholar. June 1—2, ; Washington, DC. Nutrition Rev. This means we consume less food, which could lead to a reduction in overweight and obesity. Dietary fibre is also good for our oral health. In the mouth, fibre-rich foods need longer chewing, which stimulates the production of saliva and cleanses our teeth.
Not surprisingly, preventive effects on dental caries and dental erosion have been observed. Recent research on the gut microbiome indicates that fibre consumption directly influences the composition of bacteria and other microbes in our intestine. Gut microbiota ferments fibre and produce short-chain fatty acids, which can improve the functioning of our immune system, increase anti-inflammatory interactions in the gut, and regulate the overall body energy balance.
The gut-brain axis, an interaction between the intestines and the brain, has recently received a lot of attention. The gut-brain interactions may affect emotional and cognitive processes, for instance through the short-chain fatty acids that play a role in mental health for instance, in anxiety and depression.
It is generally well established that the gut-brain interaction may also play a role in controlling satiety, mood, and weight. Dietary fibre is undeniably part of a healthy lifestyle.
A somewhat unified dietary fibre definition has been created, health benefits are detected, and more detailed research on the full impact of fibre on our body is happening. Fibre-rich diets have a variety of health benefits, from preventing CVDs, type 2 diabetes, to improved gut health. Milder potential benefits have been associated with obesity and mental health.
Without fibre, our body would be more prone to health risks. Fibre has more than one health benefit, it impacts the whole body and mind. So, why not opt for a fibre-rich option every day?
Before you know it, these small choices can become habits. As dietary fibre is relatively indigestible, it adds bulk to our faeces poo and keeps the digestive system healthy. When blood cholesterol levels are high, fatty streaks and plaques are deposited along the walls of arteries. This can make them dangerously narrow and lead to an increased risk of coronary heart disease which includes angina and heart attack.
It is thought that soluble fibre lowers blood cholesterol by binding bile acids which are made from cholesterol to digest dietary fats and then excreting them. A high-fibre diet is protective against weight gain. High-fibre foods tend to have a lower energy density, which means they provide fewer kilojoules per gram of food.
As a result, a person on a high-fibre diet can consume the same amount of food, but with fewer kilojoules calories. Foods high in fibre are often bulky and, therefore, filling. Soluble fibre forms a gel that slows down the emptying of the stomach and the transit time of food through the digestive system. This extends the time a person feels full. Fibre also delays the absorption of sugars from the intestines. This helps to maintain lower blood sugar levels and prevent a rapid rise in blood insulin levels, which has been linked with obesity and an increased risk of diabetes.
If you have diabetes, eating a diet high in fibre slows glucose absorption from the small intestine into your blood. This reduces the possibility of a surge of insulin — the hormone produced by the pancreas to stabilise blood glucose levels. Increasing dietary fibre and wholegrain intake is likely to reduce the risk of cardiovascular disease, type 2 diabetes, weight gain and obesity, and increase your overall mortality.
Studies have shown that dietary fibre, cereal fibre and wholegrains are protective against some forms of cancer. Fibre is thought to decrease bowel cancer risk by increasing stool bulk, diluting possible carcinogens present in the diet and decreasing transit time through the colon.
Also, bacterial fermentation of fibre leads to the production of short-chain fatty acids, which are thought to have protective effects. One large-scale study also found that a higher fibre diet during adolescence and young adulthood may reduce women's breast cancer risk.
Fibre is even more important for older people. The digestive system slows down with age, so a high-fibre diet becomes even more important. A high-fibre diet may not prevent or cure constipation unless you drink enough water every day.
Some very high-fibre breakfast cereals may have around 10g of fibre per serve. If this cereal is not accompanied by enough fluid, it may cause abdominal discomfort or constipation. Many adults do not consume enough fibre — on average, most Australians consume 20—25g of fibre daily. Make sure you stick to the recommended intake and slowly introduce fibre into the diet to avoid any negative outcomes. A sudden switch from a low-fibre diet to a high-fibre diet may lead to some abdominal pain and increased flatulence wind.
Also, very high-fibre diets more than 40g daily are linked with decreased absorption of some important minerals such as iron, zinc and calcium. According to a review , dietary fiber has a positive impact on gastrointestinal disorders, including:. Adding more fiber to the diet may also have benefits for diabetes. A review reports that people who ate high fiber diets, especially cereal fiber, had a lower risk of developing type 2 diabetes.
These individuals also reported a small reduction in blood glucose levels. For people aiming to lose weight, a diet high in dietary fiber can help regulate weight loss. High fiber foods help a person feel fuller for longer and may help people adhere to a diet. In a study , researchers concluded that people who increased their dietary fiber intake increased their weight loss and adherence to their dietary caloric restriction. Fiber includes nonstarch polysaccharides, such as cellulose, dextrins, inulin, lignin, chitins, pectins, beta-glucans, waxes, and oligosaccharides.
Soluble and insoluble are the two types of dietary fiber. Most high fiber containing foods have both insoluble and soluble fiber, so people do not need to think much about the difference. Instead, they can focus on overall fiber intake. Soluble fiber dissolves in water and forms a gel-like substance in the stomach. Bacteria later break the gel down in the large intestine. Soluble fiber provides some calories to the individual.
Insoluble fiber does not dissolve in water and passes through the gastrointestinal tract, mostly intact. It does not provide calories. Insoluble fiber helps build bulk in the stool, helping a person pass stool more quickly.
It can also help prevent constipation. According to the Academy of Nutrition and Dietetics , the recommended intake for dietary fiber in a 2, calorie diet is:.
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