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Dietary fiber, also known as dietary fiber, is considered an essential part of a healthy and balanced diet. Nutrimuscle explains what fiber is, where to find it, the benefits it provides, and the risks associated with excessive consumption.
What are fibers?
Dietary fiber is a complex carbohydrate that is not digested by our body. Fiber is classified into two main categories: soluble and insoluble fiber.
Soluble fibers, such as pectin, beta-glucans, and gums, dissolve in water and form a gel in the digestive tract. They slow the digestion and absorption of nutrients in the digestive system, which can help maintain stable blood sugar levels and lower blood cholesterol levels.
Insoluble fibers, such as cellulose, hemicelluloses and lignin, do not dissolve in water and increase stool bulk, which promotes regular intestinal transit.
Where are fibers found?
Fiber is found in a wide variety of foods, especially plant-based foods. Here are some examples of foods that are high in fiber.
Fruits and vegetables, especially those eaten with their skins or seeds, are a good source of fiber, as are nuts and whole grains.
Legumes, such as lentils, beans and chickpeas, are also high in fiber. It's also found in whole grains, such as brown rice, oats and quinoa.
Processed foods such as refined foods may be low in fiber due to their industrial processing. Additionally, industrial products may also contain food additives, such as artificial sweeteners and preservatives, which are harmful to your health in the long term. Therefore, it is important to focus on whole, natural foods to increase your fiber intake.
Gently cooking foods can reduce the risk of stomach irritation while preserving the benefits of fiber. Steam vegetables instead.
It is also important to follow dosage instructions and drink enough water when taking fiber supplements, as they absorb water in the intestine. Not drinking enough water can lead to side effects such as bloating and abdominal pain.
At Nutrimuscle, we have designed a product that can meet legislative recommendations while preserving your health. Nutrimuscle Nutri-fibers , also known as Nutriose®, are carbohydrates that are produced from wheat starch through partial enzymatic hydrolysis. These dietary fibers are highly soluble and have a neutral taste.
They have a prolonged release of energy, which helps reduce the feeling of hunger. Nutrimuscle Nutri-fibres have a low sugar content, less than 0.5%, as well as a low caloric value of only 2 kcal/g. In addition, they have a low glycemic index, which is an advantage for people looking to control their blood sugar levels.
They are often used as a dietary supplement to help increase fiber intake in the diet, especially for people who do not consume enough fiber through their normal diet.
What are the benefits of fiber?
Fiber has many health benefits. It is beneficial for digestive, cardiovascular and metabolic health.
Maintaining good digestive health
Insoluble fiber increases stool bulk and promotes regular bowel movements. Soluble fiber can also contribute to good digestive health by feeding beneficial gut bacteria, which can aid digestion.
Weight and appetite control
Fiber intake regulates appetite by increasing the feeling of satiety and reducing hunger. This helps control overeating and prevent excessive weight gain.
Reduction in the risk of cardiovascular diseases
By preventing the absorption of cholesterol in the intestine, soluble fibers reduce blood cholesterol levels. They therefore prevent the risk of cardiovascular diseases and strokes.
Reduced risk of type 2 diabetes
One of the actions of fiber is to regulate blood sugar by slowing the absorption of carbohydrates into the blood. This reduces the risk of developing type 2 diabetes.
Reduction in cancer risk
Fiber also helps reduce the risk of certain types of cancer, such as colorectal cancer, by promoting regular bowel movements and reducing the time that toxins are in contact with intestinal cells.
Prebiotic effect
Dietary fiber also has a prebiotic effect, meaning it feeds the good bacteria in the gut. By increasing the amount of good bacteria in the gut, dietary fiber helps maintain a healthy balance of intestinal flora. Fiber supplements can also contribute to this effect.
Is there a risk of excess?
Although fiber is beneficial for health, it is important to note that excessive fiber consumption can have negative health effects.
Excessive fiber consumption can lead to digestive problems such as bloating, gas and intestinal upset.
Consuming too much fiber can also reduce the absorption of certain nutrients, such as iron, calcium and zinc, which can lead to nutritional deficiencies.
It is recommended to consume between 25 and 30 grams of fiber per day, depending on age, gender and level of physical activity. The French are far from reaching this rate: there are 15 g of fiber consumed per day and per French person, on average. Eating more fiber would help to better regulate intestinal transit, with the exception of a few cases.
In fact, people with certain medical conditions (such as irritable bowel syndrome) may need to limit their fiber intake, at the risk of worsening their digestive health.
Fiber is therefore an important component of a healthy and balanced diet. It can help maintain good digestive, cardiovascular and metabolic health. Fiber is found in plant-based foods and it is recommended to consume between 25 and 30 grams of fiber per day. However, it is important not to consume it in excess to avoid negative health effects.
