Fiber is a component of plant food that is not digested in the body, but plays a huge role in its vital functions. It cleanses the gastrointestinal tract and enhances its activity, resulting in beneficial effects on almost all digestive disorders, particularly in the intestine.
Fiber is an essential part of a healthy diet. With the help of fiber, it is possible to improve the activity of the GI tract. This is only possible with proper and regular consumption of fiber and by following a healthy lifestyle.
How does fiber work in the intestine?
Fiber is not digested in the stomach and intestine, but it is fed by bacteria in the large intestine. The enzymes produced by these bacteria (biocatalysts that speed up chemical reactions) produce volatile (easily and freely digestible) fatty acids, which serve as a source of energy for the intestine.
Fiber also prevents the formation of dangerous substances – carcinogens, helps to reduce cholesterol and blood sugar levels, as it can combine with cholesterol in bile, which in turn helps to break down fats in the small intestine. Some cholesterol, before it is absorbed, can then be excreted naturally by the body along with fiber.
Types of fiber
There is insoluble fiber, which is cellulose and lignin. This fiber is found:
- in vegetables
- in fruits
- in cereals
- in legumes.
It swells in water and, like a sponge, accelerates the emptying of the stomach, helps to remove cholesterol and bile acids from the body, which are in the digestive tract.
Soluble fiber – where can it be found?
- It’s pectin, from fruit.
- resin, from legumes.
- alginase, from various seaweeds.
- helicellulose from barley and oats.
Pectin absorbs bile acids, cholesterol and prevents their penetration into the blood. Soluble fiber, absorbing a large amount of water, turns into jelly. Due to its large volume, it fills the stomach completely, which gives a feeling of satiety, hunger disappears faster.
Daily fiber requirement
It is recommended that adults consume 25 to 35 grams of fiber per day to keep their digestive system functioning properly. However, many modern diets, especially those dominated by processed foods, contain far less fiber than necessary. Lack of fiber can lead to constipation, disrupted gut flora, and high blood sugar and cholesterol levels.
Consequences of fiber deficiency
Insufficient fiber intake can cause a number of unpleasant health effects:
- Constipation and bowel sluggishness;
- Increased risk of hemorrhoids and diverticulosis;
- Dysbacteriosis, as beneficial bacteria are deprived of nutrition;
- Increased blood sugar and cholesterol levels;
- Weight gain due to lack of satiety.
Benefits of fiber for intestinal microflora
One of the most important aspects of healthy digestion is maintaining a balance of intestinal microflora. Fiber is a great food for the beneficial bacteria that reside in our gut. These bacteria help in the breakdown of fiber, converting it into short-chain fatty acids that keep the intestinal mucosa healthy, reduce inflammation, and help normalize intestinal activity.
Regular fiber consumption helps increase the number of “friendly” bacteria such as bifidobacteria and lactobacilli, which in turn helps restore a normal balance of microflora, preventing the growth of pathogens and supporting immunity.
How does fiber help prevent constipation in the intestine?
Constipation is one of the most common bowel disorders faced by many people. Fiber plays a key role in the prevention and treatment of constipation because it increases the volume and softness of stools. Insoluble fiber, when swollen in the intestine, helps to stimulate peristalsis, speeding up the movement of food through the intestine. Soluble fiber, in turn, helps improve the consistency of the stool and helps prevent it from drying out, making it easier to pass out of the body.
Fiber and intestine health in colon cancer prevention
Although fiber is not a panacea for all diseases, studies have shown that its consumption can reduce the risk of certain cancers, particularly colon cancer. This is because fiber helps remove carcinogens from the intestine faster, reducing their long-term effects on the intestinal mucosa.
Fiber also helps lower insulin and cholesterol levels in the blood, which may be an additional factor in cancer prevention, as high levels of these substances can promote tumor development.
How to increase fiber intake in the diet?
To increase your fiber intake, you should include more foods rich in this important component in your diet. Here are some recommendations on how to do this:
- Vegetables and fruits – including a variety of fresh fruits and vegetables in your diet can significantly increase your fiber intake. Apples, pears, berries, carrots, broccoli and spinach are particularly beneficial.
- Whole-grain foods – Choose breads, cereal, pasta and other whole-grain products. They contain more fiber than processed grains.
- Legumes – beans, lentils, peas and chickpeas are excellent sources of both soluble and insoluble fiber.
- Nuts and seeds – almonds, walnuts, chia seeds and flax seeds are all fiber-rich foods.
- Fiber supplements – If your diet lacks fiber, you can use special supplements such as psyllium powders or other plant fibers.
Conclusion
Fiber is an important component that supports intestinal health and improves digestion. It helps normalize intestinal function, prevents constipation, maintains the balance of microflora in the intestine, and helps lower cholesterol and blood sugar levels. In addition, fiber reduces the risk of developing diseases such as colon cancer.
To ensure that your body gets what it needs, it is important to include fiber-rich foods such as vegetables, fruits, whole grain products, and legumes in your diet. Regular consumption of fiber promotes better overall health and strengthens the immune system.
