How Important is Fiber?
Dietary fiber has many benefits, making it a necessary part of one's diet. According to Ioniță-Mîndrican, Corina-Bianca, et al. “Therapeutic Benefits and Dietary Restrictions of Fiber Intake: A State of the Art Review.” Nutrients, U.S. National Library of Medicine, 26 June 2022, many people have diets that are low in fiber, contributing to an increased risk of developing illnesses.
Fiber is material from plants that are consumed by humans. It cannot be broken down by the digestive enzymes so it just passes through the system. There are two chemical classes of fiber: non-alpha-glucan polysaccharides and lignin.A study conducted by Yoo, Suyeon, et al. “The Role of Prebiotics in Modulating Gut Microbiota: Implications for Human Health.” International Journal of Molecular Sciences, U.S. National Library of Medicine, 29 Apr. 2024, shows that prebiotic fiber improves human health by improving gut bacteria. According to the same study, colorectal cancer can be prevented by the use of Resistant Starch. A boost in the immune response is the result of the use of Galactooligosaccharides, another prebiotic fiber. Research shows that blood glucose and cholesterol levels can be lowered by the use of Xylooligosaccharides. It has also been proven to boost the immune system and enhance mineral absorption. Frucatan, a prebiotic fiber, has also been proven to boost mineral absorption.
Inflammatory bowel syndrome (IBS) risk is reduced with the use of Polyphenols because it reduces inflammation which is the cause of IBS. Studies suggest that high prebiotic rich diets improve mental health issues like mental functioning and deposition.
The recommended daily intake of fiber is 14 grams for every 1000 kcal per day for adults and children. Consuming too much or too little fiber has its side effects. People that are on diets that are low in fiber have an increased risk of developing colorectal cancer, diabetes and cardiovascular disease. On the other hand if fiber is not consumed with enough water it can lead to diarrhea and even blockages to the digestive system. Dehydration can also occur without enough fluid. Gas being produced in the intestines from the breakdown of the fiber can cause bloating. It is recommended that anyone that has had bowel surgery or has issues absorbing nutrients should consume fiber under a physician's supervision.
It's interesting to note that it was revealed in a survey conducted among western states from 2005 to 2006, that the people in Germany consume the most fiber.
The health benefits of consuming prebiotic fiber are significant. With more knowledge, individuals can implement a diet with a healthy balance of fiber to live a life that is free of or has few health complications.
References:
Yoo, Suyeon, et al. “The Role of Prebiotics in Modulating Gut Microbiota: Implications for Human Health.” International Journal of Molecular Sciences, U.S. National Library of Medicine, 29 Apr. 2024, pmc.ncbi.nlm.nih.gov/articles/PMC11084426/.
RM;, Kay. “Dietary Fiber.” Journal of Lipid Research, U.S. National Library of Medicine, Feb. 1982, pubmed.ncbi.nlm.nih.gov/6281350/.
Anderson JW;Baird P;Davis RH;Ferreri S;Knudtson M;Koraym A;Waters V;Williams CL; “Health Benefits of Dietary Fiber.” Nutrition Reviews, U.S. National Library of Medicine, Apr. 2009, pubmed.ncbi.nlm.nih.gov/19335713/.
Ioniță-Mîndrican, Corina-Bianca, et al. “Therapeutic Benefits and Dietary Restrictions of Fiber Intake: A State of the Art Review.” Nutrients, U.S. National Library of Medicine, 26 June 2022, pmc.ncbi.nlm.nih.gov/articles/PMC9268622/.