What is Dietary Fiber?

Dietary fiber is undoubtedly one of the most talked about nutrients for health promotion and disease prevention. In fact, dietary fiber is the focus of two FDA-approved health claims that appear on food labels touting the benefits of high fiber foods for the prevention of heart disease and the lowering of cholesterol.

Although most experts agree that a key defining characteristic of dietary fiber is that it's derived from the edible parts of plants that are not broken down by human digestive enzymes, all of the experts agree that we need both soluble and insoluble fiber to be healthy.

Despite not having an exact definition of dietary fiber, experts agree on one very important thing - dietary fiber is an important weapon in the fight against heart disease, high cholesterol, diabetes, and obesity.


What is the Function of Dietary Fiber?

Until very recently, the functions of a specific type of fiber were determined by whether or not the fiber was classified as soluble or insoluble. Soluble fibers are known to reduce blood cholesterol levels and normalize blood sugar levels. On the other hand, insoluble fiber, are known to promote bowel regularity.


Reducing Cholesterol Levels

Soluble fiber lowers serum cholesterol by reducing the absorption of dietary cholesterol. In addition, soluble fibers blend with bile acids, which are compounds manufactured by the liver from cholesterol that are necessary for the proper digestion of fat. After blending with bile acids, the compounds are removed from circulation and do not make it back to the liver. As a result, the liver must use additional cholesterol to manufacture new bile acids. Bile acids are necessary for normal digestion of fat. Soluble fiber may also reduce the amount of cholesterol manufactured by the liver.


Normalizing Blood Sugar Levels

Soluble fibers also help normalize blood glucose levels by slowing the rate at which food leaves the stomach and by delaying the absorption of glucose following a meal. Soluble fibers also increase insulin sensitivity. As a result, high intake of soluble fibers plays a role in the prevention and treatment of type 2 diabetes. In addition, by slowing the rate at which food leaves the stomach, viscous fibers promote a sense of satiety, or fullness, after a meal, which helps to prevent overeating and weight gain.

 

Promoting Bowel Regularity

Insoluble fibers are referred to as fermentable fibers because they are fermented by the "friendly" bacteria that live in the large intestine. The fermentation of dietary fiber in the large intestine produces a short-chain fatty acid called butyric acid, which serves as the primary fuel for the cells of the large intestine and helps maintain the health and integrity of the colon.

Two other short-chain fatty acids produced during fermentation, propionic and acetic acid are used as fuel by the cells of the liver and muscles. In addition, propionic acid may be responsible, at least in part, for the cholesterol-lowering properties of fiber.

A diet high in fiber may play a role in the prevention and/or treatment of the following health conditions:


  • Breast cancer

  • Cardiovascular disease

  • Colon cancer

  • Constipation

  • Diabetes

  • Diverticulitis

  • Gallstones

  • High cholesterol

  • Irritable bowel syndrome

  • Obesity



Dietary Fiber

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