Fiber as the foundation of strong health
Fiber is a key component of a healthy diet that is often underestimated but plays an important role in health. Did you know that increasing your fiber intake by two servings of whole grains each day can reduce risk of type 2 diabetes by up to 21%*?
So what exactly is fiber, why do we need it and where do we get it from? Read our blog below!
What is fiber?
Fiber is a type of complex carbohydrate found in plants that cannot be fully digested by the human body. Fiber passes through our digestive system relatively unchanged but does a lot of good in the process. When fiber reaches the large intestine, it participates in the metabolic processes of the bacteria living there, during which many useful compounds are produced and thanks to which the health of the intestine improves and the bacterial types becomes more diverse.
Fibers are divided into two: soluble and insoluble fibers.
Soluble fiber
Soluble fiber dissolves in a liquid environment and it becomes the food for the good bacteria living in the gut. When dissolved, the fiber forms a gel-like mass, which creates a feeling of fullness and improves digestion. In addition, soluble fiber helps:
- regulate blood sugar levels by slowing down the absorption of carbohydrates
- lower "bad" cholesterol levels
- support the gut microbiome by being a food for beneficial bacteria
The best sources of soluble fiber are: oats, apples, citrus fruits, legumes, psyllium, chicory inulin.
Insoluble fiber
Insoluble fibers, as the name suggests, do not dissolve and in turn have important benefits for our health. These:
- keep digestion in order, increasing the volume of stool and promoting its faster exit
- prevent constipation and reduce the risk of colon cancer
The best sources of insoluble fiber are: whole grains, nuts, seeds, carrots.
Some foods (e.g. flaxseeds) contain both soluble and insoluble fiber and therefore deserve the title of superfood.
Why is fiber important?
Kiudainete tarbimine toetab mitmeid terviseaspekte:
- Digestive support: Fiber keeps the digestive system working, preventing constipation and reducing the risk of hemorrhoids.
- Heart health: Soluble fiber helps lower LDL cholesterol levels, protecting against heart disease.
- Blood sugar control: Fiber slows the absorption of glucose, preventing sudden fluctuations in blood sugar. Studies in diabetics have found that a high-fiber diet (30-50 g/day) helps lower glycated hemoglobin (HbA1c) levels, improving long-term blood sugar control.
- Weight control: Fiber makes you feel full, helping to prevent overeating.
- Gut health: Fiber supports the growth of good bacteria, which are linked to the immune system and overall well-being. It is also known that thanks to fiber, short-chain fatty acids (e.g. butyric acid) are formed in the intestine, which reduces the risk of intestinal inflammation, and a regular fiber-rich diet helps reduce the symptoms of irritable bowel syndrome.
Where to get enough fiber?
Fiber is mainly found in plant foods. The recommended daily amount of fiber is 25-35g of fiber per day.
The best sources of fiber are:
- Vegetables: e.g. broccoli, carrot, cauliflower, radish
- Fruits: e.g. apples, oranges, berries, pineapple
- Whole grains: e.g. oats, buckwheat, quinoa, whole grain bread
- Legumes: e.g. lentils, beans, chickpeas, peas
- Nuts and seeds: e.g. almonds, flax seeds, sunflower seeds and other nuts-seeds
Nutrifiber Complex: a source of fiber for those who do not have enough fiber in their diet
The Nutrifiber Complex product line is designed to make fiber intake easy and effective. A combination of chicory inulin, flaxseed fiber, psyllium fiber and freeze-dried pineapple/cherry powder provides both soluble and insoluble fiber, supporting digestion and overall well-being. Add it to your smoothie, mix it into yogurt, or just enjoy mixed with water.
Why choose Nutrifiber Complex?
It's a practical, tasty and balanced option that helps you achieve your daily fiber intake while supporting several health benefits. Chicory inulin contained in the fiber complex is a soluble fiber that contributes to normal bowel function and increases the frequency of bowel movements. The beneficial effect on the digestive system can be seen if you consume 12 grams of chicory inulin every day. The daily dose of Nutrifiber Complex contains exactly 12g of chicory inulin to support digestion. Total daily dose of the Nutrifiber Complex fiber mixture includes15g of fiber.
Make the consumption of fiber your daily habit and add plenty of vegetables, nuts-seeds, berries and whole grains to your dishes. Your gut health will thank you!
*https://pmc.ncbi.nlm.nih.gov/articles/PMC2903728/
Blog author is Diana Zintšenko
References:
https://www.healthline.com/health/soluble-vs-insoluble-fiber#benefits
