The average person only gets 16 grams of fiber a day, and recommended amounts are more like 25-38 (women the former, men the latter). Upping total amounts to ideal levels also needs to be a gradual and attended with increased, adequate water consumption(1). Yet, there are also various types - beyond “soluble” fiber, which absorbs water in digestion, and the “insoluble” fiber not changed by digestion. All have different health effects and different tolerance levels from person to person(2). We will touch on some points of a few of many types in this article…
Please see a post from our sister blog, Rainbows of Autism, on fiber affecting brain function with the following: [LINK]!
Some fiber types dissolve in water but thicken up, curbing appetite. Beta-glucan in oats is an example(1), which also slows the passage of food from the stomach and inside the intestines(2). Some are prebiotics, allowing healthy, necessary bacteria to grow in the large intestine(1).
References:
Please see a post from our sister blog, Rainbows of Autism, on fiber affecting brain function with the following: [LINK]!
Some fiber types dissolve in water but thicken up, curbing appetite. Beta-glucan in oats is an example(1), which also slows the passage of food from the stomach and inside the intestines(2). Some are prebiotics, allowing healthy, necessary bacteria to grow in the large intestine(1).
- Inulin: One of the more common prebiotics is inulin from chicory(1) and different fruits and veggies. Slows the absorption of sugars, helping prevent blood sugar spikes that trigger cravings for unhealthy foods; slows digestion to a healthier pace, increasing feelings of fullness(2).
- Cellulose: Major part of plant cell walls; especially present in different veggies, nuts, and legumes. Moves things along, attaching to food components(2).
- Pectins: In some fruits and veggies, nuts, and legumes. Cuts down on “glycemic response of foods” due to putting a damper on glucose absorption; may aid lowering cholesterol by ushering fatty acids outside the body(2).
- Psyllium: Softens stools; attaches to sugars; helps stave off cholesterol reabsorption(2).
References:
- “Fiber: Are You Getting Enough?” Isagenix Health. Isagenix Worldwide, Inc. Web. 16 Jun. 2022. https://www.isagenixhealth.net/fiber-getting-enough/.
- Brady, Krissy. “7 Types of Fiber, Explained.” Cooking Light. Meredith Corporation. 11 Oct. 2018. Web. 16 Jun. 2022. https://www.cookinglight.com/eating-smart/nutrition-101/types-of-fiber.
RSS Feed