Dietary Fiber

Classification And Function

Insoluble Dietary Fiber (IDF)

IDF is present in plant cell walls and mainly includes cellulose, hemicellulose and lignin. Common IDF-containing foods include wheat bran, corn bran, celery, peels, and root vegetables.

IDF can reduce the risk of bowel cancer, prevent constipation and diverticulitis by absorbing toxins in food, and reduce toxins excreted by bacteria in the digestive tract. Most plants contain both water-soluble and insoluble fiber, so eating a balanced diet of water-soluble and insoluble fiber can provide different benefits.

Soluble Dietary Fiber (SDF)

SDF exists in non-fibrous substances in nature, such as pectin, gum and mucilage. Common SDF-containing foods include barley, beans, carrots, citrus, oats, and oat bran.

SDF can slow down digestion and excrete cholesterol most quickly, help regulate immune system function, and promote the excretion of toxic heavy metals from the body. Therefore, it can control blood sugar and cholesterol in the blood above the ideal level, and can also help diabetics improve insulin levels and triglycerides.

Suitable Population and Health Benefits

Suitable Population

• Constipated
• Obese
• Diabetic
• Cardiovascular disease patients

Health Benefits

• lower blood sugar
• Lower blood pressure
• lower cholesterol levels
• Increased frequency of bowel movements (improved bowel movements)
• Increases intestinal absorption of minerals
• Reduced energy intake (e.g., promotes satiety)

Dietary Fiber Intake

The intake of dietary fiber needs to pay attention to the principle of moderation, refer to the following table for the recommended intake. Excessive intake can cause abdominal discomfort, such as increased peristalsis and increased gas production, intestinal flatulence; it also affects other nutrients such as the digestion of protein.

Related Research Information

Boost immune system

The gastrointestinal tract is the largest immune organ in humans. Inulin and other oligofructoses are the most widely studied dietary fibers, and their role is partly to stimulate the growth of bifidobacteria in the colon. Bifidobacterium and Lactobacillus are health-promoting bacteria that produce short-chain fatty acids and stimulate the immune system. A review reviewed the evidence for the immune-enhancing effects of dietary fiber, pointing out that changes in the gut microbiota caused by consumption of prebiotic fiber may mediate immune changes in multiple ways. [1]

Beneficial for cardiovascular disease

The relationship between dietary fiber and cardiovascular disease (CVD) risk has been extensively studied. A large body of epidemiological evidence suggests an inverse association between dietary fiber intake and cardiovascular disease risk. Regular consumption of dietary fiber, especially fiber from grains, may improve cardiovascular health through a variety of mechanisms, including lowering blood lipids, regulating body weight, improving glucose metabolism, controlling blood pressure, and reducing chronic inflammation. [3]

References

1. Schley, P. (2002). "The immune-enhancing effects of dietary fibres and prebiotics," British Journal of Nutrition 87(S2), S221-S230.
2. Robert E. Post. (2012). "Dietary Fiber for the Treatment of Type 2 Diabetes Mellitus: A Meta-Analysis," The Journal of the American Board of Family Medicine 25(1), 16-23.
3. Ambika Satija. (2012). "Cardiovascular Benefits of Dietary Fiber," Current Atherosclerosis Reports 14, 505–514.

※ These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.