Fiber

Fiber is a type of carbohydrate that our body cannot break down or digest, so it passes through our digestive tract almost unchanged.

These compounds include heterogeneous carbohydrate complexes such as fructo-oligosaccharides (garlic, onion, leek, oats, chicory root, etc.), pectins (strawberry, pear, apple, etc.), gum ( Guar, zantam), cellulose and lignin (green vegetables, legumes, cereals).

Fiber helps keep the digestive system healthy and also prevents constipation. A high-fiber diet can help reduce the risk of cardiovascular disease, stroke, type 2 diabetes and colorectal cancer.

Unlike foods rich in simple carbohydrates or "sugar", fiber gives foods that have a lower glycemic index (GI), meaning that eating such foods only raises blood sugar levels slightly, unlike white sugar. . Just like so-called fast-release foods, white sugar causes blood sugar levels to rise sharply shortly after consumption and stimulates a rapid and sustained release of insulin, which in turn causes a rapid drop in blood sugar levels and a hypoglycemic reaction. Becomes.

For example, while white sugar has a glycemic index of 100, dried figs, rich in fiber, have a GI of only 40, and oily fruits (almonds, walnuts, hazelnuts ...) with a GI of 15 are in the lead.

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There are different types of fiber and they have different effects on our body health.

Different types of fiber
According to digestibility, different fibers are classified as follows:
Insoluble fiber (IF) that is not digested and remains suspended and is dispersed in our intestines and increases the rate of transmission (cellulose, lignin)

Soluble fiber (SF), which is partially digested, forms concentrated solutions or gels that reduce gastric emptying and regulate the passage of material through the gastrointestinal tract (pectin, gum).

Impact on the intestine
Both types of fiber have a high water absorption and storage capacity, so their role is to regulate the passage of material through the gastrointestinal tract. 1 gram of fiber can absorb 3 to 25 times its own weight of water!

Most fruits and vegetables have varying proportions of both types of fiber.

For example, 100 grams of plums, one of the fruits with the highest fiber content, contains 7.8 grams of insoluble fiber and 5.2 grams of soluble fiber.

While insoluble fiber (green vegetables, fruits, whole grains or semi-whole grains) is known to accelerate the transfer of substances in the gastrointestinal tract, soluble fiber (artichokes, onions, bananas, asparagus, chicory root) has a prebiotic role. Acts as food for some beneficial intestinal bacteria.
By encouraging the colonization of our gut by such bacteria (bifidobacteria, lactobacilli), it produces certain fatty acids that are vital for the regeneration and repair of the intestinal mucosa.

The effect of "fat trap"
Insoluble fiber generally has a high fat storage capacity. For example, wheat fiber (98% insoluble fiber) can hold 2 to 3 times its own weight in oil, giving it a cholesterol-lowering effect.

The effect of satiety
After eating a high-fiber meal, you will feel fuller than a low-fiber meal.

Impact on carbohydrate metabolism
Various studies show that fiber consumption reduces hyperglycemia (increased blood sugar) and hyperinsulinemia (increased insulin secretion) after meals.







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​​​​​​​It is recommended that adults get 30 grams of fiber a day, but on average, we eat much less - about 20 grams a day. many of
Children over 2 years old also need to increase the amount of fiber in their diet, although their recommended intake is lower than adults.

To get enough fiber in your diet, it is important to regularly eat a variety of fiber foods such as whole grain breads, whole grain breakfast cereals, brown pasta or rice, fruits, vegetables, peas, beans, nuts, seeds and potatoes. Include the skin.

If you need to increase your fiber intake, it is best to do this gradually to prevent bowel problems such as bloating and flatulence. It is also important for gut health to drink plenty of fluids (about 6 to 8 glasses a day for adults) and exercise.

Approximate amounts of fiber in different foods are summarized in the following tables.