In the past, dietary fibers were considered by-products of foods that were of no use to our bodies. Research has shown that eating fiber-rich food makes an important contribution to keeping the body healthy. It has a beneficial effect on cholesterol levels in the blood, helping to prevent cardiovascular disease. In Diabetes Mellitus it prevents blood sugar peaks and due to its water-binding capacity it contributes to the prevention of constipation, hemorrhoids and intestinal abnormalities such as diverticulitus. In a weight-reducing diet, they ensure the feeling of satiety, which means that hunger is less likely to occur.
Fiber-rich food
Dietary fibers belong to the complex carbohydrates, are not digestible and therefore remain after the digestion and absorption of the food has taken place. There are two types of dietary fiber: soluble and insoluble. Soluble dietary fiber is mainly found in vegetables, fruit and legumes. Insoluble dietary fiber is also found in vegetables, but especially in bread, grain products and potatoes:
- Whole grain bread
- rye bread
- brown rice
- whole-weat pasta
- legumes such as brown and white beans, lentils and capuchins
- nuts, especially almonds
- vegetables, both raw and cooked
- potatoes
The functions of dietary fiber
In the mouth
Dietary fiber ensures that food must be chewed thoroughly, which makes digestion easier. By chewing, they scrub the teeth clean, preventing plaque and ensuring healthy teeth.
In the stomach
Dietary fibers give a feeling of satiety in the stomach, because they hinder the action of the digestive enzymes on the food. This causes digestible food components to be broken down more slowly. You are less likely to feel hungry, so fiber-rich food fits perfectly into a weight-reducing diet.
In the intestines
Due to the presence of dietary fiber in the intestines, the nutrients are absorbed more slowly into the blood. This is important for carbohydrate metabolism, it ensures that glucose can be absorbed into the blood less quickly so that large fluctuations in blood sugar levels are avoided. They also have a beneficial effect on fat metabolism because the dietary fibers found in fruit and vegetables have a cholesterol-lowering effect.
Bacteria live in the intestines that act on food residues and soluble dietary fibers, causing them to be broken down. This releases yeasts and acids that irritate the intestinal wall and initiate intestinal peristalsis. The stool is moved forward so that it can leave our body via the rectum and anus. The insoluble dietary fibers have a water-binding capacity so that the stool does not thicken too much. In this way they ensure easy bowel movements and prevent intestinal abnormalities:
Diseases
- Hemorrhoids
- Diverticulitus
- Cardiovascular diseases
- Diabetes Mellitus
- Constipation
- Overweight
Hemorrhoids
Hemorrhoids, varicose veins, occur when there is too much pressure on the veins of the lower body. If you always have to squeeze, increased pressure is created, causing the veins to become weak and bulge.
Diverticulitus
Diverticulitus is caused by the constant pressure on the intestinal wall and the straining to get rid of stool. This causes bulges, diverticula, to form, which cause the intestinal wall to become inflamed and increase the risk of developing colon cancer.
Cardiovascular diseases
High cholesterol is often the cause of cardiovascular disease. The cholesterol attaches to the vessel walls, causing them to become narrowed. The heart has to work harder and harder to pump blood through the vascular system. The smooth vessel walls can become damaged and the body reacts to this by, among other things, clumping platelets on the damage. Blood vessels transport not only blood, but also nutrients and these too can accumulate under the clumped platelets. Blood vessels can eventually clog completely.
Eating dietary fiber, especially that from fruits and vegetables, helps to lower cholesterol levels. HDL, High Density Lipoprotein, the “good” cholesterol, transports excess cholesterol to the liver, which ensures that the cholesterol ends up in the intestines and can be excreted through the feces. Animal products contain a lot of LDL, Low Density Lipoprotein, also called “bad” cholesterol. These easily adhere to the vessel walls and cause damage.
Diabetes Mellitus
A disorder in carbohydrate metabolism in which eating fiber-rich food has a beneficial effect on blood sugar levels. Eating dietary fiber helps to prevent fluctuations in blood sugar levels. Fiber-rich food is broken down more slowly in the digestive tract, which means that glucose can be absorbed into the blood less quickly and therefore prevents peaks in blood sugar levels.
Constipation
When the normal frequency of bowel movements is reduced, constipation occurs. The stool is too dry and does not move easily. This can cause an ileus, a blockage in both the large and small intestines. Surgical intervention is then necessary. Hemorrhoids are caused by the pressure on the veins in the lower body during straining. The presence of hemorrhoids makes passing stool painful. Fiber-rich foods help prevent constipation. The insoluble dietary fibers bind water so that the stool remains soft and creamy and can easily leave the body. Because fiber-rich food must be chewed thoroughly, the digestion process starts in the mouth, making digestion in the intestines easier.
Overweight
Contrary to popular belief, dietary fiber fits perfectly in a weight-reducing diet, because it gives a feeling of satiety in the stomach. This makes you feel hungry less quickly. Bread, vegetables and fruit may be eaten in large quantities. Potatoes, vegetables and fruit contain few calories, but a lot of dietary fiber, vitamin C and a number of B vitamins. Boiled potatoes are not fattening, but the gravy is the cause of this. Baked potatoes and mashed potatoes should not be eaten too often. In addition to carbohydrates, they also contain many fats.
Bread, especially whole wheat bread, rye bread and muesli bread, contains a lot of dietary fiber. The fattening factor is not the bread, but the toppings that are eaten on it. Eat lean meats or 30+ cheese on bread and avoid sweet spreads as much as possible.
Conclusion
Dietary fiber belongs in a healthy diet. They prevent conditions such as cardiovascular disease, can prevent blood sugar peaks in diabetes mellitus, and due to their water-binding capacity in the intestines they prevent constipation. Due to their high satiety content, they make a beneficial contribution to a weight-restricting diet. Dietary fiber helps to keep the body healthy.
