Dietary Fibres
Humans do not produce the enzymes that break down dietary fiber; however, large intestine (colon) bacteria can break down some fibers. Dietary fibers are beneficial to our health. Studies show that diets high in fiber may reduce some obesity and obesity-related health risks.
Water-Soluble Dietary Fiber and Water-Insoluble Dietary Fiber
Dietary fiber is categorized as water-soluble or insoluble, depending on whether it dissolves in water. Soluble fibers are found in beans, peas, oats, barley, and rye. Soluble fibers include inulin, pectin, and guar gum.
Insoluble fibers include cellulose and lignin, which are not soluble in water. The dietary sources of insoluble fibers include whole grains, flax, cauliflower, and avocados. Cellulose is the most abundant fiber in plants, making up the cell walls and providing cell structure.
Soluble fibers are more easily accessible to bacterial enzymes in the large intestine, so they can be broken down more than insoluble fibers. For example, some cellulose and other insoluble fibers breakdown occurs in the large intestine.
Fibre is a carbohydrate that human digestive enzymes cannot completely break down. Unlike other types of carbohydrates, most fibers can not be broken down into glucose and used by the body as an energy source. Instead, fiber passes through the body undigested. However, fiber helps regulate the body’s use of sugars, helping to keep hunger and blood sugar in check. In addition, fiber helps improve the health of the digestive tract.
%20(1).webp)
Like starch, most dietary fibers are long chains of glucose. But what is different is that our digestive systems lack the enzymes to break apart the bond that connects the glucose in fiber, as the bond between the glucose in the fiber chains differs from the bond in starch. The net result is that fiber can not be broken down in our digestive tract, so it passes through the stomach and intestines unchanged and then is excreted.
Fiber is abundant in plants. Most natural foods contain a variety of fibers. Good sources of fiber include legumes, fruits, vegetables, nuts, and seeds, and foods made from grains such as flour, rice, and brown rice.
Dietary fiber has two main components: soluble fiber and insoluble fiber, which are components of plant-based foods such as legumes, whole grains, cereals, nuts, or seeds.
Soluble Fiber
Soluble fiber swells in water and becomes sticky and gummy. Because of this, soluble fibers slow down the digestive process and, therefore, suppress hunger. This makes us feel full longer after eating. This hunger-suppressing effect of soluble fibers facilitates weight loss through a better eating timetable pattern and refraining from heavy snacks.
Soluble fibers are also beneficial because they bond cholesterol compounds in the intestines and carry them out of the body. Plant foods rich in soluble fiber include beans, oats, apples, citrus fruits, and some vegetables such as broccoli, Brussels sprouts, and sweet potatoes.
%20(1).webp)
Soluble fibers provide a food source for some intestinal bacteria, which is good because these bacteria help keep the intestine healthy. When bacteria digest fiber, they produce small amounts of fatty acids that are absorbed into the body.
Insoluble fiber
Insoluble fiber is a dietary fiber that can not be dissolved in water.
Insoluble fiber is helpful for people with constipation because this type of fiber softens stool and helps food pass through the digestive tract more quickly. Plant foods rich in insoluble fiber include wheat bran, beans, peas, lentils, whole grains, whole wheat, and many vegetables and fruits.
