What is Fiber? How Does Fiber Protect Your Heart?

Abstract:

Dietary fiber consists of edible parts of plants or analogous carbohydrates that are resistant to digestion and absorption in the human small intestine. Fiber can be classified as a dietary source (eg, cereal, fruit, vegetable, or legume) or as a supplement.

Based on chemical properties, fiber can be divided into water-soluble (eg, beta-glucans, pectin, and guar) and insoluble (eg, cellulose and lignin) forms. An increasing number of observational findings have reported a lower incidence of coronary heart disease in subjects who report consuming diets high in fiber. Dietary fiber is thought to affect several cardiovascular diseases (CVD) risk factors.

Soluble fiber decreases serum total and low-density lipoprotein cholesterol concentrations and improves insulin resistance. The effect of fiber on inflammatory markers and coagulation is not yet well established. While soluble, gel-forming fiber has beneficially affected CVD risk factors, food sources of mainly insoluble fibers, primarily contributed by cereal products, have been the most consistently associated with lower incidence rates of CVD.

Despite this contradiction, the evidence promotes a food-based approach favoring increased intake of whole-grain cereals, fruit, and vegetables providing a mixture of different types of fibers for CVD prevention.

What is Dietary Fiber?

A variety of definitions of fiber currently exist worldwide. As nutrition labeling becomes uniform throughout the world, a single definition of fiber is needed. While not all governments have yet updated their definitions of dietary fiber and labeling regulations to reflect the current state of scientific knowledge, the definitions have one common theme – dietary fiber is a complex carbohydrate that is neither digested nor absorbed in the small intestine.

Definitions issued by,

various expert scientific bodies and governmental authorities in recent years also may be characterized by their recognition that dietary fibers must exhibit one or more physiological effects associated with improved health or a decrease in chronic disease risk. The practical application of these definitions is supported by the recognition that appropriate analytical techniques have been developed over the years, allowing quantification of all forms of dietary fibers, both soluble and insoluble.

What is Fiber?

Fiber is an indigestible substance that can be usually found on the outer part of the plants. It is a special type of carbohydrate that does not break down its nutrients. Only plants can produce fiber, and fiber in plants actually serves as the skeleton of the plant that stores nutrients needed. heart

Dietary fiber, also known as roughage or bulk, includes the parts of plant foods your body can’t digest or absorb. Unlike other food components, such as fats, proteins, or carbohydrates which your body breaks down and absorbs fiber isn’t digested by your body. Instead, it passes relatively intact through your stomach, small intestine, and colon and out of your body. heart

There are two types of fiber – soluble and insoluble but most fiber-rich foods contain some of both.

1. Soluble Fiber:

Which dissolves in water, is readily fermented in the colon into gases and physiologically active byproducts, and can be prebiotic and viscous. This delays gastric emptying which, in humans, can result in an extended feeling of fullness.

2. Insoluble Fiber:

Which does not dissolve in water, is metabolically inert, and provides bulking, or it can be fermented in the colon. Bulking fibers absorb water as they move through the digestive system, easing defecation.

It is also considered either dietary or functional.

The dietary kind of fiber is the indigestible part of plants that we eat, like vegetables, fruits, whole grains, beans, and nuts. This is obtained naturally from whole foods. The functional kind of fiber is extracted or prepared in a lab. It’s the type of fiber that is found in supplements or fiber-enriched foods.

Experts say that it’s best to aim for a balanced diet rich in plenty of fiber-laden foods. According to them, it is the whole pattern that seems to have an effect so it is hard to pick out exact foods as food is a complex thing. Heart-Health Perks.

What Fiber Actually Does?

Good For Your Digestive Health and Immune System.

Fiber is good for your digestive system, specifically prebiotic fiber because it feeds the good bacteria (called probiotics) that live in there. These good bacteria keep the other bad bacteria in check, your digestive system well balanced, support your immune system and help avoid digestive problems to maintain the overall health of your digestive system.

That’s quite an important role, so it makes sense to take care that these good bacteria are well-fed so they can perform at their best. Fiber is mostly associated with a healthy digestive system, but research has shown that it can do a lot more than just keep you regular. Scientists are still trying to figure out how exactly fiber works in the body.

Benefits of a High-Fiber Diet For Heart:

Some ways by which it helps your heart are given below:

1. Lowers Cholesterol:

Soluble fiber reduces both bad (LDL) and overall cholesterol by binding with cholesterol particles in the digestive system and by driving them out of the body before they are absorbed.

2. Protects Against Strokes and Diabetes:

Stroke and diabetes lead to an increased risk of heart diseases. Fibre-rich whole grains lower the risk of a stroke by up to 36% and the risk of type 2 diabetes by up to 30%, as per research.

3. Reduces Blood Pressure:

In another study, researchers put some people on a high-fiber diet that included lots of whole wheat and whole oats. After 12 weeks they found that the participants had a drop in blood and pulse pressure.

4. Encourages a Healthy Weight:

Fiber can also become a weight-loss weapon as it keeps you full by staving off hunger for a long time.

5. Longevity:

All these benefits add up not only to better heart health but also to a longer life. In a study, researchers had observed a group of people for 9 years. They came to the conclusion that eating lots of fiber lowered the risk of early death among men and women.

Experts say that women under the age of 50 years must get about 25 grams of fiber a day and men must get about 38 grams of fiber. Knowing how fiber guards your heart, you must eat a balanced diet comprising of fiber-rich foods like whole grains, beans, nuts, fruits and vegetables, and other nutrients on a regular basis to stay healthy always.

How Much Fiber Do You Need?

The Institute of Medicine, which provides science-based advice on matters of medicine and health, gives the following daily fiber recommendations for adults:

Fiber: Daily recommendations for adults:

Your Best Fiber Choices “Foods”:

High fiber foods under the category of soluble fiber are the following:

• Legumes like peas and soybeans.
• Root vegetables like potato, sweet potatoes, and onion.
• Fruits like apples, bananas, pears, plum, and berries.
• Fruit Juices like Prune Juice.
• Mucilage Fibers like psyllium husk is important for protecting the colon.

High Fiber food under the category of insoluble fiber are the following:

• Wheat Bran.
• Fruits like strawberry, cranberry, orange, lemons, and grapefruit.
• Green Vegetables like celery, watercress, lettuce, and broccoli.
• Sprouts like alfalfa, radish, and sunflower.
• Bell pepper, tomatoes, and fresh herbs.

Bran has the highest fiber content with 25% to 45%. This list is all healthy and has enormous benefits for our health. Eating high fiber foods accompanied by drinking water is the best cleanser our body needs. An individual needs a recommended daily intake of 30 to 40 grams of high fiber foods.

Boosting Fiber Intake:

Here are some surprisingly easy ways to increase your fiber intake.

• Start off with a breakfast that’s high in fiber by choosing cereal or yogurt that is high in fiber. Some smoothies and some juices can also be a great tasting source of fiber.
• Add avocado to a sandwich made with high fiber bread.
• If you are looking for a snack, consider eating some hummus and vegetable sticks or a granola bar that’s high in fiber.
• Consider adding high fiber seeds, nuts, or grains to your salad to help keep you full and increase your fiber intake.
• Keep the peel on your fruits and veggies like apples, cucumbers, eggplants, and potatoes. These skins provide a few extra grams of fiber.

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Disclaimer: “Nothing in this article makes any claim to offer cures or treatment of any disease or illness. If you are sick please consult with your doctor.”

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