Buzz
In a study by ADM OutsideVoiceSM and Hartman Fiber Occasions, almost 80% of consumers recognize the importance of fiber, with around 67% believing they consume enough. However, national survey data in the United States reveals that only 5% of us meet the daily fiber intake standard. So, what is fiber, and how crucial is it in our daily meals? Join Mytour Blog to explore this substance and understand its role in the body!
What is Fiber?
So, what is fiber? Fiber is a type of plant-based substance in food that the body cannot digest or absorb.
Fiber is a type of plant-based substance in food that the body cannot digest or absorb (Source: Internet)Classification of Fiber
Fiber is categorized into two main groups: soluble fiber and insoluble fiber. Each type has different characteristics and effects on the body. Below is a table listing the types of fiber and their sources:
| Loại chất xơ | Đặc điểm | Tác dụng | Nguồn cung cấp |
| Chất xơ hòa tan | Có thể hòa tan trong nước và tạo thành một chất gel trong ruột. | Làm chậm quá trình tiêu hóa, kiểm soát đường huyết và giảm cholesterol. | Bột yến mạch, hạt lanh, lúa mạch, hạt đậu khô, cam, táo, cà rốt, rau diếp xoăn, củ cải đường, atiso. |
| Chất xơ không hòa tan | Không hòa tan trong nước và giữ nguyên hình dạng khi đi qua đường ruột. | Tăng khối lượng phân, kích thích nhu động ruột và ngăn ngừa táo bón. | Hạt, quả hạch, rau lá xanh đậm, cám lúa mì. |
Insoluble fiber maintains its shape as it passes through the intestines (Source: Internet)The Role of Fiber in the Body
Understanding what fiber is helps us identify the crucial roles it plays in the body:
Supporting Weight Management
Fiber is a key factor in weight loss as it helps control the amount of food and calories entering the body. Consuming fiber-rich foods like vegetables, fruits, whole grains, seeds, and legumes makes you feel full faster and reduces cravings. This type of fiber also slows down the absorption of nutrients in the intestines, reducing blood sugar and insulin fluctuations. Fiber can absorb water and form a gel in the intestines, increasing the feeling of fullness and reducing excess fat in the blood. Hence, it can assist in maintaining a healthy and effective diet for weight loss.
Consuming fiber-rich foods makes you feel full faster and reduces cravings (Source: Internet)Controlling Blood Sugar Levels
Fiber positively impacts blood sugar levels by slowing down sugar absorption and reducing blood sugar fluctuations. Soluble fiber is more effective in controlling blood sugar. A comprehensive 2018 overview revealed that individuals with a high fiber intake, especially from whole grains, had a significantly lower risk of type 2 diabetes compared to those with low fiber intake.
Soluble fiber is more effective in controlling blood sugar (Source: Internet)Reducing Cholesterol Levels
LDL cholesterol is a harmful type of fat that can lead to artery blockages and the risk of stroke, coronary artery disease. By incorporating fiber into your diet, it binds with cholesterol in the intestines and eliminates it from the body, thereby reducing the body's cholesterol absorption. Individuals with high blood pressure, disorders in lipid metabolism, or heart diseases should consume more fiber, especially from green vegetables and fruits, to enhance heart health.
Individuals with high blood pressure, disorders in lipid metabolism, or heart diseases should consume more fiber. (Source: Internet)Preventing Heart Diseases
According to various studies, fiber has been found to reduce the levels of LDL cholesterol, commonly known as the 'bad' cholesterol, in the blood. This is one of the key factors contributing to heart-related conditions such as high cholesterol, atherosclerosis, stroke, and coronary artery disease. Fiber also plays a role in improving blood pressure, reducing inflammation, and enhancing ventricular function. Therefore, fiber is considered a crucial element in preventing and treating heart diseases.
Fiber can help reduce the levels of LDL cholesterol in the blood. (Source: Internet)Enhancing Gut Health
Within the human body, there are trillions of living bacteria, outnumbering our own cells tenfold. These bacteria inhabit various parts, from the skin, mouth, and nose to the intestines, with the colon being the region with the highest bacterial concentration. Approximately 500 to 1,000 different species of bacteria reside in the gut, forming the intestinal flora.
The gut bacteria are not foes but rather companions to our bodies. We provide them with food, shelter, and a safe living environment, and in return, they assist us in tasks that our bodies cannot accomplish on their own.
One of the vital tasks performed by gut bacteria is the digestion of fiber. They can break down fiber and produce nutrients for the body, such as short-chain fatty acids. These acids offer numerous health benefits, including nourishing intestinal cells, reducing inflammation, improving immune function, and even supporting brain function.
One of the crucial tasks that gut bacteria perform is the digestion of fiber. (Source: Internet)Relieving Constipation
Fiber plays a crucial role in regulating digestive function and preventing constipation. It adds weight, size, and softness to stool, making it easier to pass through the intestines and be eliminated from the body. This type of fiber can also absorb water and firm up stool if you experience loose bowel movements during hygiene routines.
However, not all types of fiber are beneficial for constipation. Some individuals may feel better by reducing or eliminating fiber intake, depending on their body and the type of fiber. A study involving 63 individuals with chronic constipation revealed that those who consumed less or no fiber significantly improved their symptoms, while those who consumed more fiber showed no difference. Therefore, choosing suitable foods for your body to treat constipation is essential. Consultation with a doctor or nutrition expert before supplementing fiber into your diet is recommended.
Fiber plays a crucial role in regulating digestive function and preventing constipation. (Source: Internet)Supporting the Reduction of Type 2 Diabetes Risk
Consuming a high amount of fiber slows down the absorption of carbohydrates, thereby helping to reduce blood sugar fluctuations. Numerous studies have demonstrated that a high fiber diet, especially fiber from whole grains, can lower the risk of developing type 2 diabetes.
Consuming a high amount of fiber slows down the absorption of carbohydrates. (Source: Internet)Foods Rich in Fiber
To supplement fiber for your body, you can consume some of the following types of food:
- Butterfly Pea Beans: These beans have a high fiber content, approximately 16.3g in a bowl of cooked Butterfly Pea Beans. They are also rich in protein, vitamins, and minerals, making them excellent for your health. You can prepare Butterfly Pea Beans in various delicious dishes such as stir-fries, boiled dishes, soups, or salads.
- Oats: This whole grain cereal with high insoluble fiber helps control blood sugar and reduce cholesterol. Oats also contain plenty of antioxidants that protect the body from harmful free radicals. You can eat oats with milk, fruits, yogurt, or use them in baking, grilling, or frying.
- Carrots: This vegetable has a relatively high fiber content (around 2.8g – 3g per 100g of carrots). It also contains a lot of beta-carotene – a substance that converts to vitamin A in the body, improving vision, skin, and the immune system. You can eat carrots raw, boiled, in soups, baked goods, or as juice.
It's essential to consume a variety of these foods to provide sufficient fiber to your body. For young children, choose dairy products that contain fiber to support their optimal development.
Some Fiber-Rich FoodsConsiderations When Supplementing Fiber
To effectively supplement fiber for the body after understanding what fiber is, keep in mind the following principles:
- Gradual Fiber Supplementation: Avoid overloading the body with fiber too quickly, as this can lead to digestive disorders such as acid reflux, bloating, and indigestion. Gradually increase fiber intake to allow the stomach and digestive system to adapt.
- Choose Natural Fiber Sources: Prioritize getting fiber from natural foods like vegetables, fruits, grains, beans, and oats as they contain both soluble and insoluble fiber. Limit the use of commercially available fiber supplements as they may not suit your body or contain harmful additives.
- Avoid Overcooking: Don't overcook or process fiber-rich foods too much, as this can result in nutrient loss or convert fiber into starchy substances. Consume raw or lightly-cooked fiber-rich foods to retain their original fiber content and other nutrients.
- Stay Hydrated: Drink enough water when supplementing fiber to help absorb water in the intestines, making the stool softer and easier to pass. Insufficient water intake with fiber can cause dry and hard stool, leading to constipation or hemorrhoids. Aim to drink about 2 liters of water daily to maintain body moisture and digestive system health.
- Prepare Food Cleanly: Wash or peel off the outer layers of fiber-containing foods to remove any residual plant protectants on the surface. These plant protectants can be harmful to health, causing stomach irritation, allergies, or even cancer.
Considerations When Supplementing FiberThrough this article, we've understood what fiber is, the types of fiber, and their roles in the body. Fiber has many health benefits, including reducing the risk of heart disease, diabetes, and obesity. It also helps in feeling full for longer and eating less. Consume a variety of fiber types every day to maintain good health. Mytour hopes that through this article, you've gained additional information and knowledge about fiber to apply to your diet.
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