Influences fiber in digestive health | Exercise and digestive health - In this article you will find information on how to influence the fiber in digestive health, given that each type of fiber health affects differently.
Often, the fiber is considered an essential part of a healthy diet. Most people have a very basic knowledge of the fiber and tends to group all in the same category. However, not all fibers are equal. Some types are very beneficial, while others can cause digestive problems.
The fiber includes a diverse group of carbohydrates that humans can not digest. Lack of digestive enzymes to break it and pass through the digestive tract unchanged.
Often, the fiber is considered an essential part of a healthy diet. Most people have a very basic knowledge of the fiber and tends to group all in the same category. However, not all fibers are equal. Some types are very beneficial, while others can cause digestive problems.
The fiber includes a diverse group of carbohydrates that humans can not digest. Lack of digestive enzymes to break it and pass through the digestive tract unchanged.
Ideally, consume daily 38 grams of fiber for men and 25 grams for women. However, most people only eat about half of that (15 to 17 grams per day).
Fiber is found mostly in plant foods, including vegetables, fruits, legumes, whole grains, nuts and seeds.
According to the traditional classification, there are two types of fiber:
- Dietary Fiber: that found naturally in foods.
- Functional fiber: is extracted from whole foods, is isolated and then added to processed foods.
However, this classification does not tell us anything about the health effects.
Another popular way to classify the fiber is according to their solubility (soluble vs. insoluble) viscosity (viscous vs. non-viscous) and fermentablidad (fermentable vs non-fermentable).
There is another class of nutrients called resistant starches that are often classified as dietary fibers.
soluble fiber vs insoluble fiber
The solubility of the fiber refers to its ability to dissolve in water.
Based on this, the fiber has often been categorized as soluble or insoluble:
Soluble fiber is mixed with water in the intestine, forming a gel-like substance. It can reduce blood sugar spikes, and has several metabolic health benefits.
Insoluble fiber does not mix with the water and passes through the digestive system virtually intact. Functions primarily as an agent of "volume" and can help speed the passage of food and waste through the intestine.
Soluble fibers include gums, pectins, psyllium, beta-glucans and other. Insoluble fibers include lignin and cellulose.
Another popular way to classify the fiber is according to their solubility (soluble vs. insoluble) viscosity (viscous vs. non-viscous) and fermentablidad (fermentable vs non-fermentable).
There is another class of nutrients called resistant starches that are often classified as dietary fibers.
soluble fiber vs insoluble fiber
The solubility of the fiber refers to its ability to dissolve in water.
Based on this, the fiber has often been categorized as soluble or insoluble:
Soluble fiber is mixed with water in the intestine, forming a gel-like substance. It can reduce blood sugar spikes, and has several metabolic health benefits.
Insoluble fiber does not mix with the water and passes through the digestive system virtually intact. Functions primarily as an agent of "volume" and can help speed the passage of food and waste through the intestine.
Soluble fibers include gums, pectins, psyllium, beta-glucans and other. Insoluble fibers include lignin and cellulose.
Fermentable fiber
An estimated 100 billion live bacteria reside in the human intestine, mainly in the large intestine.
These bacteria are really crucial for optimal health in humans. They play various roles related to weight control, control of blood glucose, immunity, brain function and mental health. Because humans can not digest fiber, it ends up reaching the large intestine mostly unchanged.
This is where the fermentable fiber comes into play. These are the fibers that friendly intestinal bacteria are able to digest (ferment) and used as fuel.
This increases the number and balance of friendly intestinal bacteria also produce short-chain fatty acid with health benefits.
Most fermentable fibers are soluble, but there are some insoluble fibers that can function in this way.
The fermentable fibers include pectins, beta-glucans, guar gum, inulin and oligofructose.
The best sources of fermentable fiber whole foods are beans and legumes. A 1-cup serving often offers up to half of the recommended daily intake of fiber.
One consequence of fiber fermentation is the gas. That is why foods rich in fermentable fiber can cause bloating and stomach discomfort, especially if people are not used to eating a lot of fiber.
These bacteria are really crucial for optimal health in humans. They play various roles related to weight control, control of blood glucose, immunity, brain function and mental health. Because humans can not digest fiber, it ends up reaching the large intestine mostly unchanged.
This is where the fermentable fiber comes into play. These are the fibers that friendly intestinal bacteria are able to digest (ferment) and used as fuel.
This increases the number and balance of friendly intestinal bacteria also produce short-chain fatty acid with health benefits.
Most fermentable fibers are soluble, but there are some insoluble fibers that can function in this way.
The fermentable fibers include pectins, beta-glucans, guar gum, inulin and oligofructose.
The best sources of fermentable fiber whole foods are beans and legumes. A 1-cup serving often offers up to half of the recommended daily intake of fiber.
One consequence of fiber fermentation is the gas. That is why foods rich in fermentable fiber can cause bloating and stomach discomfort, especially if people are not used to eating a lot of fiber.
Viscose fiber
Some types of soluble fibers form a thick gel when mixed with water. These are known as viscose fibers.
This slows digestion and absorption of nutrients, resulting in a prolonged feeling of satiety and reduced appetite.
Viscose fibers include glucomannan, beta-glucans, pectins, guar gum and psyllium.
Good sources of whole foods are legumes, asparagus, Brussels sprouts, oats and flaxseed.
resistant starch
Starches are the main types of carbohydrates in the diet.
They are long chains of glucose molecules found in potatoes, cereals and many other foods.
Some starches are really resistant to digestion, so they pass through the digestive system unchanged.
This type of starch is called resistant starch and functions as the fermentable soluble fiber in the intestine.
This slows digestion and absorption of nutrients, resulting in a prolonged feeling of satiety and reduced appetite.
Viscose fibers include glucomannan, beta-glucans, pectins, guar gum and psyllium.
Good sources of whole foods are legumes, asparagus, Brussels sprouts, oats and flaxseed.
resistant starch
Starches are the main types of carbohydrates in the diet.
They are long chains of glucose molecules found in potatoes, cereals and many other foods.
Some starches are really resistant to digestion, so they pass through the digestive system unchanged.
This type of starch is called resistant starch and functions as the fermentable soluble fiber in the intestine.
Resistant starch has numerous health benefits.
- Improves digestive health
- It increases insulin sensitivity
- Lowers levels of blood sugar
- Significantly reduces appetite
There are several food sources of resistant starch, including green bananas, various vegetables, cashew nuts and oatmeal.
In addition, certain starchy foods tend to form large amounts of resistant starch if cooled after cooking. This includes white potatoes and white rice.
Raw potato starch is also very high in resistant starch, and some people consume it as a supplement.
Fibers worth noting
Several fibers have implications for specific health and are worth noting.
In addition, certain starchy foods tend to form large amounts of resistant starch if cooled after cooking. This includes white potatoes and white rice.
Raw potato starch is also very high in resistant starch, and some people consume it as a supplement.
Fibers worth noting
Several fibers have implications for specific health and are worth noting.
Fructans
Fructan is the term used to describe a small chain of fructose molecules.
Oligofructose and inulin are the two main varieties of fructan in the diet. They can feed the friendly bacteria in the gut and has been shown to help treat certain types of diarrhea.
However, fructans also classified as FODMAPs, types of carbohydrates that are known to cause digestive problems in many people.
In fact, fructans and other FODMAPs trigger adverse symptoms in 3 out of 4 people with irritable bowel syndrome, a common digestive disorder.
The largest source of fructans in the modern diet is wheat.
Oligofructose and inulin are the two main varieties of fructan in the diet. They can feed the friendly bacteria in the gut and has been shown to help treat certain types of diarrhea.
However, fructans also classified as FODMAPs, types of carbohydrates that are known to cause digestive problems in many people.
In fact, fructans and other FODMAPs trigger adverse symptoms in 3 out of 4 people with irritable bowel syndrome, a common digestive disorder.
The largest source of fructans in the modern diet is wheat.
Betaglucans
The health benefits of beta-glucans have been widely documented. These fibers have a specific molecular structure makes them highly viscous in the intestine.
Beta-glucans can improve insulin sensitivity and blood sugar levels. They also can significantly reduce cholesterol levels and increase satiety.
The main dietary sources of beta-glucans are oats and barley.
Beta-glucans can improve insulin sensitivity and blood sugar levels. They also can significantly reduce cholesterol levels and increase satiety.
The main dietary sources of beta-glucans are oats and barley.
Glucomannan
Glucomannan is a viscous fiber is commonly marketed as a weight loss supplement.
Numerous studies have shown that glucomannan may cause modest weight loss, fight constipation and improve risk factors for heart disease.
Numerous studies have shown that glucomannan may cause modest weight loss, fight constipation and improve risk factors for heart disease.
Conclusion on the healthiest fibers
The fibers are soluble, viscous and fermentable appear to be the healthiest. Resistant starches are also incredibly healthy.
Good sources of healthy fiber include vegetables, fruits, oatmeal, legumes, nuts, black chocolate, avocado, chia seeds and various other foods.
However, probably no need to obsess about the details here. While you are eating a lot of whole plant foods, then your fiber intake will be assured.
If you suffer from some kind of digestive disorder such as gases, flatulence, bloating, it is recommended that you consult your nutritionist to know what type of fiber you consume.
Good sources of healthy fiber include vegetables, fruits, oatmeal, legumes, nuts, black chocolate, avocado, chia seeds and various other foods.
However, probably no need to obsess about the details here. While you are eating a lot of whole plant foods, then your fiber intake will be assured.
If you suffer from some kind of digestive disorder such as gases, flatulence, bloating, it is recommended that you consult your nutritionist to know what type of fiber you consume.
Influences fiber in digestive health
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