Nutritional needs: Focus on dietary fiber
For Phytocea by Léa Bathily, Dietitian
Dietary fiber and its role in our diet are increasingly being discussed. Dietary fiber contributes to the proper functioning of the body. Although it provides no calories, it undergoes changes throughout its passage through the intestines before ultimately being used. Where does this fiber come from? What are the different types of fiber? What foods are rich in fiber? What is soluble fiber? How can we ensure an adequate intake of dietary fiber?
What are dietary fibers?
These are carbohydrate polymers* whose unique characteristic is that they are not digested by the enzymes present in the small intestine. Therefore, the fibers are not absorbed; however, they do not remain unchanged in our digestive tract, as they are metabolized by the gut microbiota.
A polymer is a macromolecule made up of an assembly of simpler molecules.
What is the origin of dietary fiber?
A wide variety of fibers exist in our raw or processed foods. Dr. Arnaud Bernard. They are:
- naturally present in plant-based foods (generally in plant cell walls) and can therefore be consumed directly;
- obtained from plant-based raw materials extracted from plants;
- obtained synthetically, there are in particular fructo-oligosaccharides (FOS), synthetic prebiotic fibers widely used in food supplements for digestive comfort.
A beneficial physiological effect is observed in each case.
The dual effect of fiber on digestive comfort
Fibers can be differentiated according to their solubility in water, that is, their ability to dissolve in water. We therefore distinguish between soluble fibers (pectins, gums, fructo-oligosaccharides, etc.) and insoluble fibers (lignin, hemicellulose, etc.).
In cases of constipation, consuming insoluble fiber is a solution because it swells and therefore increases the mass of the stool. This action will have a laxative effect.
Conversely, in cases of diarrhea, soluble fibers form a viscous gel upon contact with water, which will have the effect of delaying gastric emptying.
A real asset in the prevention of certain chronic diseases
"A chronic disease is a long-term, progressive disease that impacts daily life."
In general, fibers decrease the bioavailability** of nutrients.
** The bioavailability of a nutrient corresponds to its ability to be absorbed in the small intestine and therefore to be used by the body.
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Fiber helps prevent cardiovascular disease. High cholesterol levels in the blood can lead to complications such as atherosclerosis, which itself is responsible for heart attacks and strokes. Soluble fiber reduces cholesterol absorption, thus limiting the concentration of this lipid in the blood and preventing cardiovascular disease.
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Type 2 diabetes is another condition in which fiber plays a role, both in prevention and in the dietary management of the disease. Type 2 diabetes is characterized by chronic hyperglycemia caused by dysfunctional insulin secretion, insulin being a hormone that regulates blood sugar levels. Fiber slows the absorption of carbohydrates and therefore plays a role in regulating blood glucose. Furthermore, the higher a food's fiber content, the lower its glycemic index .
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There is a correlation between sufficient fiber intake and a reduced incidence of colorectal cancer . As previously mentioned, these nutrients help accelerate intestinal transit, which limits contact between the colon and certain toxic substances considered carcinogenic that may be present in feces (such as xenobiotics). Furthermore, fiber provides ideal substrates for the gut microbiota. The microbiota breaks down fiber, and some of the products obtained through this colonic fermentation are a type of lipid called short-chain fatty acids. These molecules have properties that help combat the development of tumors.
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It is also emphasized that fiber is beneficial for weight loss and therefore helps combat obesity . As mentioned earlier, fiber gives foods a medium to low glycemic index. When consumed, these foods prolong the feeling of fullness. In addition, fiber also has a satiating effect. These two factors allow for a reduction in the amount of food, and therefore calories, consumed during a meal.
Contribution to the balance of the gut microbiota
The gut microbiota is the collection of beneficial bacteria present in the colon. Both the body and these bacteria benefit from this cohabitation. This is known as symbiosis.
On the one hand, dietary fiber promotes the development of the gut microbiota. It acts as a prebiotic. On the other hand, gut bacteria play an immune role, serving as a first line of defense against pathogenic microorganisms.
On the Phytocea blog, a supplementary article on " prebiotics and probiotics " introduces the concept of probiotics and clarifies the link between these two terms. This is helpful for understanding more precisely how the gut microbiota functions.
What are the Satisfactory Fiber Intakes?
As a reminder, a satisfactory intake corresponds to "the average intake of a population or subgroup for which nutritional status is considered satisfactory." Regarding the nutritional fiber requirement for adult men and women, ANSES recommends a satisfactory intake of 30g/day . This amount is considered necessary and sufficient to achieve the objectives for preventing the aforementioned chronic diseases.
More specifically, where can we find fiber in food?
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The main sources of fiber are provided by the following food groups:
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The fruits: peach, lemon, banana, apple;
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The vegetables: artichoke, onion, sweet potato, mushroom;
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Legumes: lentils, red beans, white beans, flageolet beans;
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Cereal products: rye, spelt, oats, barley, millet;
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Dried fruits: peach, banana, fig, apple;
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Nuts: coconut, hazelnuts, almonds, pistachios;
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Oilseeds: chia, flax, sesame;
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Algae.
It should be noted that whole-grain products are also a type of food with a significant fiber content. Among them, whole-grain bread, pasta, and brown rice are foods that are easily incorporated into a diet and can help meet nutritional fiber requirements.
Fiber and dietary supplements
Today, dietary habits are characterized by an increasing consumption of refined products. This phenomenon implies a general decrease in fiber intake. To counteract this, in addition to strategically choosing foods based on their fiber content and thus consuming fiber-rich foods, it is also possible to use dietary supplements.
To maintain healthy gut flora, Phytocea has developed the Flore Daily food supplement, containing an optimal combination of prebiotics and probiotics. It has been designed to maximize the digestive comfort benefits promised by this symbiotic blend.
Flore Daily is a nutraceutical food supplement that aims to contribute to maintaining digestive comfort and a healthy gut microbiota.
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