Dietary fibers are composite carbohydrates, categorized based on their solubility in fluids. They are a portion of plants that are rough and resilient to digestion. Soluble fibers (pectins, gums, mucilages) dissolve in liquids, and influence the absorption of glucose, fats and other nutrients. Insoluble fibers (cellulose, hemicellulose, and lignin), which are not soluble in fluids, contribute more to an increased stool weight and decrease intestinal transit time.
According to the recommendations, a typical American man ought to consume 30 to 38 grams of dietary fiber per day while a woman should consume between 21 to 25 grams of fiber per day. However, the actual intake of dietary fiber is much lower than suggested. It is believed that women are consuming only 13 grams and men's consumption is only 17 grams of fiber per day.
Experts believe that soluble fibers form a gel in the stomach leading to sluggish gastric clearing and a higher rate of absorption of the nutrients. This increases satiety and leads to impaired food intake which is reflected in reduced weight gain. Additionally, fermentation of fiber in the large intestine leads to reactions which eventually reduce the blood cholesterol levels.
Major studies have shown that higher fiber consumption, especially water soluble fiber, is associated with a decline in coronary heart disease risk. An investigation of ten studies detected a 12% fall in the risk for coronary events and a 19% decline in the risk of death for each 10 g increase in dietary fiber per day.
The National Cholesterol Education Program recommends an intake of 5 to 10 g of soluble fiber per day to improve LDL-C (low density lipoprotein) levels. The American Heart Association (AHA) recommends a total dietary fiber intake of 25 to 30 g/d from foods, not supplements, to ensure nutrient adequacy and to maximize the cholesterol-lowering impact of a fat-modified diet.
Several studies have shown that a high fiber intake could decrease blood pressure. One study showed that the effects of fiber intake were more pronounced in older than younger patients. High fiber consumption could also lessen blood cholesterol levels.
Fiber intake could cause increased bloating. But, the severity of the side effects is restricted when fiber intake is reduced. Fibers that are less fermented, such as psyllium, may also benefit in this regard. Drinking appropriate amounts of fluid and slowly increasing the amount of fiber consumption could also limit bloating.
High fiber intake could interfere with the absorption of minerals, such as iron, zinc, magnesium, and calcium.
According to the recommendations, a typical American man ought to consume 30 to 38 grams of dietary fiber per day while a woman should consume between 21 to 25 grams of fiber per day. However, the actual intake of dietary fiber is much lower than suggested. It is believed that women are consuming only 13 grams and men's consumption is only 17 grams of fiber per day.
Experts believe that soluble fibers form a gel in the stomach leading to sluggish gastric clearing and a higher rate of absorption of the nutrients. This increases satiety and leads to impaired food intake which is reflected in reduced weight gain. Additionally, fermentation of fiber in the large intestine leads to reactions which eventually reduce the blood cholesterol levels.
Major studies have shown that higher fiber consumption, especially water soluble fiber, is associated with a decline in coronary heart disease risk. An investigation of ten studies detected a 12% fall in the risk for coronary events and a 19% decline in the risk of death for each 10 g increase in dietary fiber per day.
The National Cholesterol Education Program recommends an intake of 5 to 10 g of soluble fiber per day to improve LDL-C (low density lipoprotein) levels. The American Heart Association (AHA) recommends a total dietary fiber intake of 25 to 30 g/d from foods, not supplements, to ensure nutrient adequacy and to maximize the cholesterol-lowering impact of a fat-modified diet.
Several studies have shown that a high fiber intake could decrease blood pressure. One study showed that the effects of fiber intake were more pronounced in older than younger patients. High fiber consumption could also lessen blood cholesterol levels.
Fiber intake could cause increased bloating. But, the severity of the side effects is restricted when fiber intake is reduced. Fibers that are less fermented, such as psyllium, may also benefit in this regard. Drinking appropriate amounts of fluid and slowly increasing the amount of fiber consumption could also limit bloating.
High fiber intake could interfere with the absorption of minerals, such as iron, zinc, magnesium, and calcium.
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If you need any further references please read the following great articles, Reducing Cholesterol with Fiber and High Blood Pressure and Diet
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