What is dietary fiber?
Dietary fibers are carbohydrates that are not digested by the digestive enzymes in our intestines (stomach and small intestine). Fibers are satiety-producing nutrients because they provide a quick and lasting feeling of satiety. There are two types of fiber: soluble fiber and insoluble fiber.
Soluble fiber.
Soluble fibers have the particularity of dissolving in water. On contact with water, the fibers will form a viscous gel. The latter will slow down the arrival of the food bolus (meal) in your intestine. This phenomenon causes a slowdown in the absorption of these carbohydrates, which therefore limits the increase in blood sugar (blood glucose level) after your meal.
Insoluble fiber.
Conversely, insoluble fiber can absorb up to 25 times its weight in water. They act like small sponges in the intestine: by filling themselves with water, they increase the volume of the food bolus (mixture obtained after chewing). This phenomenon exerts mechanical pressure on the walls of the digestive tract of the stomach in particular. It is this distension of the volume of the stomach which promotes satiety by reproducing the effect of a copious meal. In addition, insoluble fiber helps regulate intestinal transit.
Reminder.
Soluble fiber slows down the absorption of carbohydrates and therefore allows for better blood sugar regulation. Insoluble fibers will provide a quick and lasting feeling of satiety thanks to their ability to absorb a lot of water.
What is the role of dietary fiber?
The main role of fiber is to regulate transit, but they also play a role in the bioavailability of nutrients, that is to say in their ability to be absorbed by the intestine. When we say that a molecule (vitamins, minerals or others) has good availability, this means that it is easily absorbed by the body. However, consuming fiber decreases the bioavailability of the nutrients you consume. Indeed, the gel formed by soluble fibers, which lines the intestinal walls, makes it difficult for nutrients to meet the intestinal wall and digestive enzymes. Likewise, the acceleration of transit caused by insoluble fiber reduces the contact time between nutrients and digestive enzymes and therefore slows down their absorption. What are the consequences for each family of nutrients? Proteins: Their absorption is reduced. Lipids: Fiber reduces the absorption rate of cholesterol and triglycerides. They are therefore hypo cholesterol-lowering and hypo triglycerid-lowering, that is to say they reduce the quantity of lipids and cholesterol in the blood. Carbohydrates: By slowing down the absorption of carbohydrates, fiber reduces the glycemic response that follows your meal and therefore avoids excessive insulin peaks which fatigue the pancreas. This overall reduction in the glycemic index of your meal thanks to fiber will also help prolong the feeling of satiety by spreading the absorption of carbohydrates over several hours. Therefore, adopting a diet rich in fiber allows you to reduce your food intake and can promote weight loss.
What are your daily fiber needs?
The current average consumption of dietary fiber in France is well below health recommendations. According to the NutriNet Santé study, the average French man consumes 20 g of fiber per day compared to 18 g for women while the ANSES recommendations advise a daily consumption of 25-30 g of fiber, of which at least half in soluble form. To benefit as much as possible from the effectiveness of fiber, it is important to combine their consumption with appropriate hydration because fiber acts under the effect of water.
What foods are rich in fiber?
They are mainly found in cereals and cereal products, especially whole grains, dried fruits and vegetables, fresh fruits and vegetables, oilseeds (avocado, coconut, olives) and oilseeds (almonds, walnuts, flax seeds, sesame). …) and in starchy fruits (chestnuts and chestnuts).
Did you know ?
Grain products mainly provide you with insoluble fiber. The more refined the cereal, the lower its fiber content. The fiber in fresh fruits and vegetables is approximately 1/3 soluble compared to 1/4 for dried vegetables. Insoluble fibers should be favored during constipation and conversely, soluble fibers will be effective against overly liquid stools.
With an average of 11g of fiber per serving, Feed. provide you with a daily intake of soluble and insoluble fiber and give you a lasting feeling of satiety. The main sources of fiber in Feed meals. are gluten-free oat flour, pea protein, acacia and corn fiber.
What are some tips for easily increasing your fiber intake?
Few people manage to reach the minimum recommended threshold of 25 grams of fiber per day. Here are some tips to easily increase your dietary fiber intake.
Opt for whole grains.
Whole grains contain more fiber than “simple” grains. Therefore, favor the consumption of whole-grain pasta, whole-grain rice, whole-grain wheat or even oats or buckwheat. A bowl of oatmeal with almond milk and fresh fruit, for example, is a great fiber-rich breakfast.
Add fiber to your salads or yogurts.
Nothing could be simpler than adding flax or chia seeds to your salads or yogurts to enrich your meals with fiber but also with omega 3.
Eat raw vegetables and fresh fruits.
All fruits contain fiber. Their skin is also extremely rich in fiber so don't hesitate to eat your (washed) fruit with the skin to get your fill! Favor raw fruits and vegetables. Once cooked, they lose up to half of their fiber content.
Fibers and cancer prevention.
The reduction in the contact time of nutrients in the intestine limits their absorption by the body. Indeed, in the digestive tract, the fibers swell and trap certain molecules that are toxic to the body, allowing them to be evacuated through the stools. This depurative action helps reduce the risk of digestive cancers such as colon cancer.
Is there a limit of dietary fiber that should not be exceeded per day?
It is recommended to consume between 30 and 45 g of fiber per day, half of which is in soluble form and the other half in insoluble form. Excess fiber can lead to intestinal discomfort.
Should you eat fiber if you're looking to gain weight?
Of course, you need to consume fiber even if you want to gain weight. Although fiber is known for its “appetite suppressant” effect, it is important to continue to eat a varied and balanced diet while increasing the volume of your meals. Fiber is mainly contained in fruits, vegetables and cereals that you must continue to consume even when gaining weight. Gaining weight does not rhyme with sugars and fats.
In summary.
There are 2 types of fiber with different actions and roles: soluble and insoluble fiber. They play a role in the transit and also on the bioavailability of nutrients. The daily fiber intake recommended by ANSES is 25 to 30 g. Fiber is found in large quantities in foods from plant sources such as cereals, fruits and vegetables.
