Fiber Benefits Beyond Digestion

Fiber is defined as an "edible carbohydrate polymer with ten or more monomeric units that are resistant to the endogenous digestive enzymes and thus are neither hydrolyzed nor absorbed in the small intestine".   Fiber can either be soluble (turns into gel-like substance in the gastrointestinal tract) and insoluble (remains intact). 

Digestive health is the most common benefit associated with dietary fiber intake.  With the advancement of studies on fiber, emerging benefits beyond gut health are being established.  Numerous studies were done on fiber and it was found to have benefits related to the following:

  • Obesity: Dietary fiber was found to play an important role in preventing obesity by promoting satiety, lowering the caloric content of food, and increasing gastrointestinal motility resulting in higher energy expenditure.
     
  • Diabetes: Various studies have found that dietary fiber has an important role in the prevention and treatment of diabetes by promoting weight loss, delaying the diffusion of glucose in the gut, reducing insulin release, reducing inflammation and inflammatory markers, and increasing glycolysis.
     
  • Cardiovascular disease: Dietary fiber intake results in reduced risk for cardiovascular disease, coronary heart disease, and total mortality by promoting weight loss, reducing blood lipids, and increasing bioactive compound intake such as antioxidants and phytosterols.
     
  • Cancer: Dietary fiber can help prevent the occurrence of various cancers by reducing the absorption of carcinogens and increasing anti-inflammatory compound consumption.
     
  • Immunity: Fiber promotes a strong immune system by enhancing the mucosa barrier, increasing anti-inflammatory compound consumption, and reducing complications of viral infections.
     
  • Brain health: A promising benefit of fiber in relation to cognition and reduced risk of depression is gaining interest.  Studies showed that high fiber intake is associated with improved cognitive capacity, higher academic scores, sustained attention, better memory, and improved mood.

Get the optimum benefits of fiber by enjoying whole fruits, vegetables and grains to achieve the 20-25g/day dietary fiber recommendation.  Do this by gradually increasing the quantity of fiber in your diet.

 

Fiber Study Research in Hospital Setting

Our gut microbiome plays a very important role in our digestion, immunity, and many other aspects of health. Prebiotics are typically high-fiber food that acts as food for human microflora. Prebiotics like inulin can produce digestive endpoints addressing constipation, bloatedness, and abdominal discomfort, among others.

The general objective of the study is to determine the gastrointestinal effects associated with the intake of inulin fiber in powdered tea form. Participants are 19-65 years old who experienced constipation in the past year and have no health condition that would affect the study results. Upon screening, 189 eligible participants were randomized into the experimental (inulin) and placebo arms. The inulin fortified tea contains 4.5g of inulin per sachet. Participants consume 1 sachet of the tea powder mixed with water.

Significant but manageable gastrointestinal changes were noted in the inulin group. The average number of defecations per day increased in the inulin group as early as Day 3. The placebo group has no statistical differences in symptoms and defecation effects across the trial days.

In conclusion, the effects of inulin on enhanced bowel function by increasing fecal mass and stool frequency were demonstrated with a dosage of 9g/day.