Natural Fiber and Health: What You Need to Know

Fiber is a carbohydrate that the body cannot digest or absorb. It is mostly found in plant foods, including fruits, vegetables, whole grains, legumes, nuts, and seeds. Fiber offers several health advantages, including avoiding or alleviating constipation, lowering cholesterol and blood sugar levels, decreasing the risk of heart disease, diabetes, and some forms of cancer, and encouraging a healthy weight.

There are two forms of fiber: soluble and insoluble. Soluble fiber dissolves in water, forming a gel-like material in the digestive system. It may help decrease LDL (bad) cholesterol and blood sugar levels by reducing their absorption into the circulation. Soluble fiber also keeps you feeling fuller for longer, which might help you avoid overeating and gaining weight. Oatmeal, beans, apples, citrus fruits, carrots, barley, and psyllium are all good sources of soluble fiber.

Insoluble fiber does not disintegrate in water and travels through your digestive system essentially intact. It bulks up your stool and makes it travel more swiftly and smoothly through your colon, avoiding or treating constipation. Insoluble fiber also helps to avoid diverticular disease, a condition in which tiny pouches develop in the colon wall and become irritated or diseased. Insoluble fiber may help reduce your risk of colorectal cancer by keeping your colon healthy and minimizing the amount of time dangerous compounds spend in its lining. Whole grains, wheat bran, nuts, legumes, and vegetables, including cauliflower, green beans, and potatoes, are good sources of insoluble fiber.

The recommended daily fiber intake for individuals ranges from 25 to 38 grams, depending on their age and gender. However, most Americans only get around half of that amount. To improve your fiber intake, consume more plant-based meals and choose whole or slightly processed options over refined or processed ones. Select whole-wheat bread over white bread, brown rice over white rice, and fresh fruits and vegetables over canned or juiced ones. You may also include fiber-rich foods into your meals and snacks by sprinkling nuts or seeds over yogurt or cereal, adding beans or lentils to soups or salads, or eating an apple or pear with the skin on.

When increasing your fiber intake, it is vital to do so gradually and with lots of water. This can assist to avoid gas, bloating, cramps, and diarrhea that may occur if you add too much fiber to your diet too rapidly. You should also contact with your doctor before using any fiber supplements or fiber-containing drugs, such as laxatives or stool softeners. These items may interfere with the absorption of certain nutrients or drugs, resulting in various negative effects.

Natural vs. Synthetic Fiber for Digestive Health

Natural Fiber

Natural fiber is fiber that occurs naturally in plant foods such fruits, vegetables, whole grains, nuts, seeds, and legumes. Natural fibers are classified as soluble or insoluble based on whether or not they dissolve in water. The quantity of soluble and insoluble fiber differs amongst plant diets. To get the best health advantages from natural fiber, consume a diverse range of high-fiber meals every day. The recommended daily fiber intake for adults is 25 grams for women and 38 grams for men.

Examples of digestive natural fibers include:

1. Lentils: These edible seeds are strong in protein, low in fat, and rich in fiber. They also include B vitamins and minerals. One cup of boiling lentils offers 18 g of fiber.
2. Black beans: These legumes are abundant in fiber, protein, potassium, and antioxidants. They may be added to soups, salads, chili, and even brownies. One cup of canned black beans (unsalted) has 15g of fiber.
3. Chia seeds: These little seeds are high in fiber, omega-3 fatty acids, and calcium. They may be mixed into smoothies, porridge, yogurt, and baked goods. One ounce of chia seeds has ten grams of fiber.
4. Raspberries: These berries are delicious, juicy, and high in fiber, vitamin C, and antioxidants. They may be consumed fresh, frozen, or dried. One cup of fresh raspberries has eight grams of fiber.
5. Broccoli: This cruciferous vegetable contains fiber, vitamin C, vitamin K, and folate. It may be consumed raw, steamed, roasted, or stir-fried. One cup of chopped cooked broccoli has 5 grams of fiber.

Synthetic fiber

Synthetic fiber is fiber that has been recovered and separated from natural sources or manufactured artificially in a laboratory. Synthetic fiber, also known as functional fiber, has been found to have positive physiological benefits for people. Synthetic fiber is often added to processed foods or marketed as supplements to boost fiber levels.

Here are some examples of synthetic fibers:

1. Cellulose: An insoluble fiber generated from plant cell walls. Cellulose may assist to improve stool volume and avoid constipation.
2. Inulin: A soluble fiber derived from chicory root or other plants. Inulin may reduce cholesterol and blood sugar levels by stimulating the formation of short-chain fatty acids in the stomach. Inulin also functions as a prebiotic, promoting the development of healthy bacteria in the colon.
3. Polydextrose: A form of soluble fiber made from glucose and sorbitol. Polydextrose may reduce cholesterol and blood sugar levels by limiting carbohydrate absorption in the small intestine. Polydextrose also has a low glycemic index, therefore, it does not induce blood sugar rises after eating.
4. Methylcellulose: A soluble fiber derived from cellulose treated with methyl groups. Methylcellulose may reduce cholesterol levels by adhering to bile acids in the stomach and inhibiting their reabsorption into the circulation. Methylcellulose may also help control bowel motions by producing a gel that softens the stool.
5. Psyllium: A soluble fiber derived from the seeds of Plantago ovata. Psyllium may decrease cholesterol and blood sugar levels by producing a thick gel that slows digestion and absorption of nutrients. Psyllium may also relieve constipation by increasing stool moisture and weight.

Synthetic fibers have different qualities and impacts than natural fibers. Some synthetic fibers may outperform natural fibers for specific health issues or purposes. For example, psyllium may be more efficient than wheat bran in decreasing cholesterol, although cellulose may be more successful in increasing stool volume.

However, synthetic fibers may have various disadvantages or negative effects when compared to natural fibers. For example, if consumed in high quantities or without enough water, certain synthetic fibers might produce gas, bloating, cramping, or diarrhea. Some synthetic fibers may potentially interact with specific drugs or minerals, reducing their absorption or efficacy.

As a result, before taking any synthetic fiber supplement, check with your doctor, particularly if you have a medical condition or are on any medications. When using synthetic fiber supplements, be sure to follow the label’s dose directions and drink enough of water.

How to Select the Best Fiber Supplement for Your Needs

If you are not getting enough natural fiber from your diet, you might consider taking a fiber supplement. However, not all fiber supplements are equal. You should choose a fiber supplement that meets your unique requirements and tastes.

Here are some aspects to consider when selecting a fiber supplement:

1. Fiber Type: Depending on your health objective or condition, you may need a supplement with soluble fiber, insoluble fiber, or a mix of the two. For example, if you want to decrease your cholesterol, you can consider taking a soluble fiber supplement like psyllium or inulin. If you wish to avoid or cure constipation, consider taking an insoluble fiber supplement, such as cellulose or wheat bran.
2. Fiber Source: Depending on your preferences or tolerance, you may select a supplement with natural or synthetic fiber. For example, if you are allergic or sensitive to certain plants or components, you should avoid taking supplements that include them. If you are vegan or vegetarian, you should avoid supplements with animal-derived substances like gelatin or collagen.
3. Supplement formats: Fiber supplements are available in a variety of formats, including capsules, pills, powders, liquids, candies, and bars. You may choose a form that is handy and simple for you to complete. For example, if you have difficulty swallowing pills, you may choose a liquid or gummy vitamin. If you travel regularly, you may choose a capsule or tablet supplement that doesn’t need refrigeration or mixing with water.
4. The flavor and texture of the supplement: Some fiber supplements may have a strong or unpleasant flavor or texture, which may reduce your inclination to take them. You may choose a supplement with a neutral or pleasant taste and texture, or one that can be blended with food or drinks to hide the flavor and texture. For example, if you dislike the gritty feel of psyllium powder, you could prefer psyllium capsules or tablets. If you dislike the taste of inulin powder, you may choose a flavored liquid or gummy version of inulin.
5. Supplement Cost and Availability: The pricing and availability of fiber supplements differ based on the product’s kind, source, form, and brand. You may choose a supplement that is within your budget and conveniently available at your local pharmacy, grocery shop, health food store, or internet vendor.

Best Fiber Foods & Products.

The Academy of Nutrition and Dietetics recommends 14 grams (g) of fiber per 1,000 calories consumed daily. However, most Americans consume barely about half of the necessary fiber consumption. To improve your fiber intake, consume more naturally high-fiber foods such as fruits, vegetables, whole grains, beans, nuts, and seeds. You may also utilize fiber supplements or fiber-fortified goods, but they should not be used in lieu of entire foods.

Fruits

Here are some of the top fiber-rich foods and items you can include into your diet:

1. Apples: One medium apple with a peel has around 4 grams of fiber. Apples include pectin, a form of soluble fiber that may help decrease cholesterol and blood sugar levels.
2. Bananas: One medium banana has around 3 g of fiber. Bananas also contain starch resistant carbohydrates, which function as fiber and help benefit gut health and metabolism.
3. Oranges: One medium orange has around 3 g of fiber. Oranges also include vitamin C, folate, potassium, and flavonoids, which help strengthen your immune system and protect your cells from harm.
4. Strawberries: One cup of sliced strawberries has around 3 g of fiber. Strawberries also include vitamin C, manganese, antioxidants, and anthocyanins, which may help decrease inflammation and oxidative stress.
5. Raspberries: One cup of raspberries has around 8 grams of fiber, making it one of the highest-fiber fruits. Raspberries include vitamin C, manganese, antioxidants, and ellagic acid, which may help prevent cancer and infections.
6. Mangoes: One medium mango has around 5 g of fiber. Mangoes also include vitamins A, C, folate, potassium, and beta-carotene, which may benefit your eyesight, skin, and immune system.
7. Persimmons: One medium persimmon has around 6 grams of fiber. Persimmons also include vitamins A, C, manganese, antioxidants, and tannins, which may help decrease blood pressure and cholesterol.
8. Guavas: One cup of guava has around 9 grams of fiber, making it one of the highest-fiber fruits. Guavas also include vitamins C, A, folate, potassium, antioxidants, and lycopene, which may help preserve your cells and prevent chronic illnesses.

Vegetables

1. Green peas, boiled: 9 g/cup
2. Broccoli, boiled: 5g per cup, chopped
3. Turnip greens, boiled: 5 g per cup
4. Brussels sprouts, boiled: 4 g per cup
5. Artichokes cooked: 7 g per medium artichoke.
6. Raw parsnips: 7 grams per cup.
7. Kale cooked: 5 grams per cup.
8. Carrots, cooked: 5 g/cup
9. Spinach, cooked: 4 g/cup

Conclusion

Fiber is an essential component of a balanced diet that may improve both digestion and overall health. However, not all fibers are the same. There are several forms of fiber, each with its own set of effects on the body. Natural fiber occurs naturally in plant foods, while synthetic fiber is extracted or manufactured intentionally and added to diets or supplements.

Depending on your health goal or condition, you may need more of one kind of fiber than another. If your diet does not include enough natural fiber, you may benefit from taking a fiber supplement. However, you should choose a fiber supplement that meets your unique requirements and tastes.

Before using any fiber supplement, speak with your doctor to ensure that it is safe and suitable for you. When using fiber supplements, be sure to follow the label’s dose directions and drink enough of water.