Eleanor Finch
Carbohydrates are essential food nutrients that provide the body with energy. They are broken down into sugar molecules called glucose. However, not all carbohydrates are digestible by the body. Dietary fiber, a type of carbohydrate, cannot be broken down into sugar molecules and passes through the body undigested. It contributes to digestive health, prevents constipation, and helps lower cholesterol levels. The National Academy of Medicine defines dietary fiber as nondigestible carbohydrates that occur naturally in plants, and functional fibers that are extracted from plants or synthetically made. This includes indigestible plant components such as resistant starches, oligosaccharides, and lignans. The recommended daily intake of fiber for adults is around 25 to 30 grams, which can be obtained from whole grains, fruits, vegetables, nuts, and legumes.
Characteristics and values of dietary fiber
| Characteristics | Values |
|---|---|
| Definition | Dietary fiber is a type of carbohydrate that the body cannot digest. |
| Sources | Fruits, vegetables, whole grains, nuts, legumes, and supplements like psyllium or methylcellulose powders or wafers. |
| Health Benefits | Reduces constipation, slows digestion, lowers cholesterol, delays blood sugar rises, promotes healthy gut bacteria, and has a laxative effect. |
| Recommended Intake | Adults should consume 25 to 30 grams of fiber per day. The European Food Safety Authority recommends 25 grams per day for normal laxation in adults. The US National Academy of Medicine recommends 38 grams per day for men aged 19-50, 30 grams for men over 50, 25 grams for women aged 19-50, and 21 grams for women over 50. |
| Types | Soluble and insoluble fibers. Soluble fibers include psyllium, while insoluble fibers include cellulose and hemicellulose. |
| Effects | Bulking, viscosity, and fermentation. Bulking fibers increase stool weight and regularity. Viscous fibers thicken intestinal contents and reduce sugar and lipid absorption. Fermentable fibers produce short-chain fatty acids and influence gene expression in the large intestine. |
| Considerations | A sudden increase in dietary fiber can cause bloating and cramping. It's important to increase fiber intake gradually and drink more fluids. |
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What You'll Learn
Soluble and insoluble fibres
Dietary fibre is a complex carbohydrate that the human body cannot digest. It passes through the digestive system mostly undigested. It is commonly found in vegetables, fruits, whole grains, and legumes. There are two main types of dietary fibre: soluble and insoluble. Both are important for health, digestion, and preventing diseases.
Soluble fibre dissolves in water and gastrointestinal fluids when it enters the stomach and intestines. It is transformed into a gel-like substance, which bacteria in the large intestine ferment. Soluble fibre is often recognized for relieving diarrhoea. When it dissolves in water in the intestines, it creates a gel-like substance that may help form and bulk up stools, as well as improve bowel regulation. Some research suggests that getting enough fibre in your diet can help relieve chronic diarrhoea. It is more common in beans, peas, oats, barley, apples, and citrus fruits. It can also be found in psyllium, a common fibre supplement.
Insoluble fibre does not dissolve in water or gastrointestinal fluids and remains more or less unchanged as it moves through the digestive tract. Insoluble fibre mildly irritates the intestinal lining, which stimulates the secretion of water and mucus to encourage the movement of stool. Insoluble fibre plays a significant role in relieving constipation and regulating digestion. Although it doesn’t dissolve in water, insoluble fibre attracts water into the stool, making it softer and easier to pass with less strain on the bowel. It is found in foods such as wheat bran, vegetables, and whole grains.
The health benefits of dietary fibre are plentiful. Both soluble and insoluble fibre can help you feel satiated or full for longer after meals. Soluble fibre slows down how quickly foods are digested, meaning most people feel full for longer after fibre-rich meals. Insoluble fibre adds bulk to the stool and appears to help food pass more quickly through the stomach and intestines.
If it is difficult to eat enough fibre through food, a fibre supplement such as psyllium or methylcellulose powders or wafers can be used. They can help bulk and soften stool so it is easier to pass. However, fibre supplements are not intended to completely replace high-fibre foods.
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Health benefits of dietary fibre
Dietary fibre is a type of carbohydrate that cannot be digested by the body. It is found in the indigestible parts of cereals, fruits, and vegetables. Also known as "bulk" or "roughage", dietary fibre has numerous health benefits, including:
Improved digestive health: Fibre keeps the digestive system healthy by adding bulk to stools, making them easier to pass. Soluble fibre binds to water, creating a gel that helps to soften stools. Insoluble fibre mildly irritates the intestinal lining, stimulating the secretion of water and mucus to encourage the movement of stool. Certain types of fibre also act as prebiotics, providing food for beneficial gut bacteria.
Reduced risk of cardiovascular disease: Increasing fibre intake is associated with a reduced risk of cardiovascular disease. Soluble fibre reduces total blood cholesterol levels and LDL ("bad") cholesterol levels. This helps prevent the dangerous narrowing of arteries, reducing the risk of coronary heart disease, angina, and heart attacks.
Improved metabolic health: Dietary fibre is associated with improved metabolic health, including increased insulin sensitivity. Optimising fibre intake is an important public health strategy to improve overall metabolic and general health.
Reduced risk of colorectal cancer: A high-fibre diet is linked to a reduced risk of colorectal cancer. One mechanism for this anticarcinogenic effect is the rapid passage of digestive mass through the colon, reducing the opportunity for potential carcinogens to interact with the mucosal surface. The increased mass of softer stool may also dilute carcinogens.
Reduced constipation: Fibre helps to reduce constipation by increasing stool bulk and softening stools. However, a sudden significant increase in fibre intake can cause bloating and cramping, so it is recommended to increase fibre intake gradually and to increase fluid intake.
Other potential benefits: Dietary fibre may also be associated with a reduced risk of type 2 diabetes, weight gain, obesity, and lower blood pressure. It may also play a role in regulating appetite, improving mental health, and reducing chronic inflammation.
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Recommended dietary fibre intake
Fibre is a type of carbohydrate that the human body cannot digest. While most carbohydrates are broken down into glucose, fibre cannot be broken down into sugar molecules. There are two types of fibre: water-soluble and water-insoluble. Soluble fibres absorb water during digestion, increasing stool bulk and possibly lowering blood cholesterol levels. Insoluble fibres, on the other hand, remain unchanged during digestion and promote the normal movement of intestinal contents.
The recommended daily fibre intake for adults is 25 to 30 grams, with about one-fourth of that, or 6 to 8 grams, coming from soluble fibre. The average intake of fibre among adults in the United States is about 15 grams per day, which is only about half of the recommended amount.
To increase fibre intake, it is suggested to eat a variety of high-fibre foods, including whole grains, fruits, legumes, and vegetables. It is recommended to include at least one serving of whole grain in every meal. This can include foods such as whole-wheat flour, whole grain bread, cereals, and brown rice. If it is difficult to consume enough fibre through food alone, a fibre supplement such as psyllium or methylcellulose powders or wafers can be used. However, it is important to note that fibre supplements should not completely replace high-fibre foods.
It is also important to increase fibre intake gradually, as a sudden significant increase in dietary fibre can cause bloating and cramping. Additionally, drinking more fluids while increasing fibre intake can help to lessen these side effects.
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Carbohydrates and tooth decay
Carbohydrates are one of the body's essential macronutrients, providing the body with energy. However, they have gained a reputation for causing tooth decay. So, how are these two facts connected?
Tooth decay, or dental caries, is caused by acid-producing bacteria in the mouth that form plaque. These bacteria feed on sugars, which are a product of carbohydrates breaking down in the mouth. The more often we consume sugary foods and drinks, and the longer the sugars remain in the mouth, the more our enamel is damaged by the acids produced by the bacteria.
Simple carbohydrates, such as refined sugars and starches, are particularly prone to breaking down into sugars quickly. These include candies, desserts, sodas, white bread, rice, potato chips, and pastries. Not only do these refined starches break down into sugars, but they also tend to be sticky, clinging to our teeth and hiding in crevices, increasing the risk of tooth decay.
On the other hand, unprocessed, complex carbohydrates found in whole-grain breads and cereals, legumes, and vegetables, break down more gradually, providing sustained energy. While some simple carbohydrates like fruits and dairy products offer important vitamins, minerals, and fiber, they can still contribute to tooth decay.
Recent research has also implicated starchy carbohydrates, particularly those with a high glycemic index (GI), in increasing the risk of dental caries. Starchy foods, when chewed and mixed with saliva, can rapidly break down into sugars. This process can lead to a significant drop in plaque pH, creating an environment conducive to the development of dental caries.
The impact of starch on oral health appears to be influenced by the presence of certain bacteria and genetic factors. Studies have shown that the oral microbiome adapts to starch consumption, with populations historically reliant on starch having more copies of the AMY1 gene, which aids in starch digestion.
In conclusion, while carbohydrates are essential for energy, certain types, especially refined sugars and starches, can contribute to tooth decay when broken down into sugars in the mouth. The frequency of consumption and the length of time sugars are in contact with teeth also play a role in enamel damage. To maintain oral health, it is important to limit sugary and starchy foods, practice good oral hygiene, and consider the timing and types of carbohydrates consumed.
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Carbohydrates and weight gain
Carbohydrates are the body's preferred energy source. They help control blood glucose and insulin metabolism, provide fibre, fuel the brain, and supply energy for daily activities and exercise. They also play a role in cholesterol and triglyceride metabolism. However, they have been associated with weight gain, especially in the case of middle-aged people.
A 2022 review of the research found no difference in weight loss when overweight and obese people ate either low-carbohydrate or balanced-carbohydrate weight-reducing diets. Another 2022 systematic review in the European Journal of Clinical Nutrition concluded that a low-fat, high-carbohydrate diet was as effective as a low-carbohydrate, high-fat diet in controlling weight and reducing cardiovascular risk factors. Thus, the type of carbohydrates consumed is more important than the number of carbohydrates consumed in terms of weight gain.
The glycemic index, developed by Jenkins et al., allows for the comparison of different foods based on their physiological effects rather than their chemical composition. A positive association between the glycemic index and body weight has been shown in several short-term experimental studies and limited observational studies. However, the long-term effect of the glycemic index and total carbohydrates on body weight is currently unknown.
A Harvard-led study evaluated weight changes in 136,432 adults aged 65 or younger and found that the quality of carbohydrates they ate played a role in weight control. An increase of 3.5 ounces of low-quality carbohydrates per day, such as sugar-sweetened drinks, refined grains, and starchy vegetables, was associated with gaining up to three pounds over four years. On the other hand, an increase of just one-third of an ounce of fibre in participants' daily diets was linked with gaining 1.7 fewer pounds over four years.
Therefore, it is important to incorporate high-quality carbohydrates into your diet and limit the consumption of low-quality, refined carbohydrates. High-quality carbohydrates include whole grains, fruits, legumes, and vegetables, which are good sources of fibre. Fibre helps to slow down digestion, delay blood sugar rises after meals, promote healthy gut bacteria, and have a laxative effect. It is also important to note that carbohydrates should not be completely cut from your diet, as they are the body's primary energy source and provide essential vitamins and minerals.
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Frequently asked questions
Dietary fiber is a type of carbohydrate that the body cannot digest. It is found in plant foods such as fruits, vegetables, whole grains, nuts, and legumes.
Dietary fiber is important for maintaining digestive health, preventing constipation, and promoting regular bowel movements. It also helps lower cholesterol levels and reduces the risk of coronary heart disease.
Good sources of dietary fiber include whole grain cereals and breads, nuts, beans, legumes, fruits, and vegetables. It is recommended to consume 25 to 30 grams of fiber per day for optimal health benefits.
