Dietary Fibre: Types, Benefits, Supplements & Side Effects

Dietary Fiber: Types, Benefits, Supplements & Side Effects

Are you looking to improve your digestive health or maintain a healthy weight? 

Look no further than dietary fibre. Not all fibre is created equal, though, and understanding the different types and their benefits can help you make informed choices about your diet. 

In this article, we’ll explore the various types of dietary fibre, the benefits they offer, and whether supplements might be right for you. 

We’ll also touch on potential side effects and how to avoid them. So, sit back, grab a healthy snack, and let’s dive into the wonderful world of dietary fibre!

What is Dietary fibre?

What is Dietary fibre
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Dietary fibre, also known as roughage or bulk, is a complex form of carbohydrate that cannot be fully broken down in the stomach and small intestine but instead undergoes partial or complete fermentation in the large intestine. 

It plays a crucial role in maintaining good health, and diets high in dietary fibre are linked to a wide range of health benefits.

Foods rich in dietary fibre include whole-grain cereals, nuts, legumes, fruits, and vegetables. 

In addition to these sources, fibre supplements are also commonly used to increase the dietary fibre intake, given the potential health benefits associated with adequate fibre consumption.

Types of Dietary Fibre

Types of Dietary fibre
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There are two types of dietary fibre: Soluble and Insoluble.

1. Soluble Dietary fibre

Soluble dietary fibre dissolves in water, forming a gel-like substance in our digestive tract. 

This type of fibre helps to soften stools, promotes regular bowel movements, and can help regulate blood cholesterol and glucose levels.

2. Insoluble Dietary fibre

Insoluble dietary fibre does not dissolve in water and adds bulk to our stool, aiding in the smooth passage of food through the digestive system. This type of fibre also promotes regular bowel movements and helps maintain digestive health.

FIBRE TYPEFIBRE TYPEFOOD SOURCES
SolublePectinApple, Citrus Fruit Peels, Potato, Beetroot, and Legumes.
GumsGuar Gum, Seaweed Extracts (Carrageenan) and Xanthan Gum.
MucilagesAloe Vera, Gum Acacia and Gum Karaya.
CelluloseLegumes, Fruits, Vegetables, Nuts, and Seeds.
InsolubleHemicelluloseCereal Grains.
LigninWheat, Corn Bran, Green Beans, Peas, Cauliflower, and Zucchini.

Here Are Some Benefits of Dietary fibre

Benefits of Dietary fibre
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Let us talk about the health benefits of dietary fibre and why it must be a part of our daily diet.

1. Weight Management

To maintain or lose weight, consuming a diet abundant in fibre-rich foods that provide a feeling of fullness and satiety for an extended period is essential. This can aid in preventing cravings for food and decreasing appetite. 1

2. Maintain Blood Sugar Levels

For individuals with diabetes, consuming a fibre-rich diet can be advantageous. This is because dietary fibre can impede a rapid surge in blood sugar levels by delaying the absorption of sugar in the body and encouraging a gradual and consistent energy release. 

In fact, scientific research indicates that individuals who regularly consume fibre-rich diets have a lower risk of developing type 2 diabetes. 2

3. Reduce Cholesterol

Dietary fibre protects against heart disease by forming a gel-like structure in the body that binds with the excess cholesterol and transports it for excretion to prevent its absorption. 3

4. Promote Gut Health

Insufficient intake of dietary fibre may contribute to indigestion issues. Once dietary fibre reaches the large intestine, it undergoes fermentation by the present bacteria, producing short-chain fatty acids (SCFAs). Research has established a connection between these SCFAs, decreased inflammation, and improved gut health. 4

5. Alleviate Constipation

Constipation is a common health problem that can be alleviated by consuming dietary fibre. Dietary fibre can accelerate food movement through the digestive tract, increase stool bulk, soften stool consistency, and facilitate smooth bowel movements, reducing the likelihood of constipation. 5

How to Boost Your Health with Dietary Fibre?

Boost Your Health with Dietary fibre
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Dietary fibre is an essential component of a healthy diet. It plays a vital role in maintaining digestive health, managing blood sugar levels, and promoting heart health. 

Yet, many people don’t consume enough fibre in their daily diets. In this article, we’ll explore how to boost your health with dietary fibre.

1. Eat More Whole Foods

Eating more whole foods is one of the easiest ways to increase your fibre intake. Foods such as fruits, vegetables, whole grains, nuts, and seeds are all excellent sources of fibre. Include various foods in your daily diet to maximise your fibre intake.

2. Choose High-fibre Snacks

Instead of reaching for processed snacks like chips or cookies, opt for high-fibre snacks such as fresh fruit, raw vegetables, or a handful of nuts. These snacks will not only help to boost your fibre intake, but they will also provide you with essential nutrients to support your overall health.

3. Incorporate Fibre Supplements

If you have trouble getting enough fibre from your diet alone, you may want to consider incorporating fibre supplements into your daily routine. Many different types of fibre supplements are available, including psyllium husk, glucomannan, and inulin. However, you must talk to your doctor before starting new supplements to ensure they are safe.

4. Start Your Day with Fibre

Starting your day with a high-fibre breakfast can help keep you full and satisfied throughout the morning. Try a bowl of oatmeal topped with fresh fruit, a veggie-packed omelet, or a smoothie made with spinach and berries for a fibre-rich start to your day.

5. Read Food Labels

When grocery shopping, read food labels to check the fibre content of packaged foods. Look for foods high in fibre and low in added sugars, such as whole-grain bread, canned beans, and frozen vegetables.

6. Drink Plenty of Water

Increasing your fibre intake can also help improve your digestion, but drinking plenty of water is essential to avoid constipation. Aim for at least 8 cups of water per day to help keep things moving smoothly.

Foods to Help You Meet Your Daily Dietary Fibre Needs

Foods to Help You Meet Your Daily Dietary Fibre Needs
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In addition to dietary fibre, several other ingredients, herbs, and nutrients can help boost your health when combined with a high-fibre diet. Here are some examples:

  • Oats – One cup of cooked oats contains about 4 grams of fibre, making it an excellent choice for breakfast.
  • Apples – Apples are high in pectin, a type of soluble fibre that can help to lower cholesterol levels. One medium apple contains about 4 grams of fibre.
  • Black beans – Black beans are a tremendous soluble and insoluble fibre source. One cup of cooked black beans contains about 15 grams of fibre.
  • Chia seeds – Chia seeds are high in fibre and can be added to smoothies, oatmeal, or yoghurt for an extra boost. One tablespoon of chia seeds contains about 5 grams of fibre.
  • Broccoli – Broccoli is high in fibre and nutrients, making it a great addition to any meal. One cup of cooked broccoli contains about 5 grams of fibre.
  • Almonds – Almonds are high in fibre and healthy fats, making them a great snack. One ounce of almonds contains about 3.5 grams of fibre.
  • Sweet potatoes – Sweet potatoes are a good source of fibre and antioxidants. One medium sweet potato contains about 4 grams of fibre.
  • Brussels sprouts – Brussels sprouts are cruciferous vegetables high in fibre and nutrients. One cup of cooked Brussels sprouts contains about 4 grams of fibre.
  • Whole wheat bread – Choosing whole wheat bread over white bread is a simple way to increase fibre intake. One slice of whole wheat bread contains about 2 grams of fibre.
  • Raspberries – Raspberries are a delicious and nutritious fruit high in fibre. One cup of raspberries contains about 8 grams of fibre.

Incorporating these foods into your diet can help you meet your daily dietary fibre needs and improve your overall health.

How can dietary fibre supplements help fill in the gaps in your nutrition?

dietary fibre supplements help fill in the gaps in your nutrition
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In our busy lifestyles, limited access to fresh, healthy foods, and other factors, getting all the nutrients we need every day can be challenging. 

This is where dietary supplements come in – they can help fill in the gaps and provide the nutrients we need to support our health and well-being.

Here are some ways that dietary supplements can help fill in the blanks in your nutrition:

1. Vitamins and minerals

Many people struggle to get all the vitamins and minerals they need from their diet alone. This is where supplements can be helpful, providing a convenient and effective way to ensure you get the proper amounts of essential nutrients like vitamin D, magnesium, and iron. 6

2. Omega-3s

Omega-3 fatty acids are essential for brain and heart health, but many people don’t get enough from their diet. Fish oil supplements can be an excellent way to fill in the gaps and get the omega-3s your body needs. 7

3. Probiotics

Probiotics are beneficial bacteria that live in your gut and help support your digestive health. If you’re not getting enough probiotics from your diet, a supplement can help ensure you’re getting the right amount. 8

4. Fibre

Fibre is essential for digestive health and can help lower cholesterol levels and maintain a healthy weight. If you’re not getting enough fibre from your diet, a fibre supplement can help you meet your daily needs. 9

5. Adaptogens

Adaptogens are herbs that help your body adapt to stress and improve overall well-being. Supplements containing adaptogens like ashwagandha and rhodiola can be a helpful addition to your daily routine. 10

How can dietary fibre supplements help solve digestive problems?

dietary fibre supplements help solve digestive problems
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Individuals who are conscious of their weight, have allergies to high-fibre foods, or suffer from renal issues can consider taking dietary fibre supplements under the guidance of a medical professional. 

Such supplements can aid in normalising bowel movements and relieving digestive issues such as constipation, diarrhoea, or acidity. However, it is recommended to increase water intake when consuming high-fibre diets or supplements.

Dietary fibre supplements may comprise various ingredients, including but not limited to wheat bran, psyllium husk, inulin, guar gum, beta-glucan, and resistant starch. They can be found in powders, chewables, or tablets. 

These supplements come in various forms, including powders, capsules, and chewable tablets. It is crucial to seek professional advice to obtain the maximum benefits and address specific health issues accurately.

Individuals with diabetes can also take dietary fibre supplements to stabilise their blood glucose levels. However, they must consult a doctor first as it may interact with certain medications.

Are there any side effects of dietary fibre supplements?

there any side effects of dietary fibre supplements
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Consuming excessive dietary fibre is not recommended as it can cause mild symptoms such as bloating, gas formation, constipation, or diarrhoea. 

It is also advisable to avoid consuming large doses of fibre supplements at once. Instead, individuals should begin with a small amount and gradually increase the dosage to avoid adverse effects.

Remembering that dietary fibre supplements may not cure all digestive issues is crucial. In some cases, they may even exacerbate conditions such as Irritable Bowel Syndrome (IBS) symptoms. 

Therefore, individuals with any pre-existing medical condition should consult a healthcare professional before attempting to incorporate new supplements into their diet.

Summing up

Dietary Fiber: Types, Benefits, Supplements & Side Effects
Source: Canva

Dietary fibre may not be the most glamorous or talked-about component of a healthy diet, but it’s an essential one. Whether you’re looking to promote healthy digestion, regulate blood sugar, or reduce your risk of colon cancer, adding more fibre to your diet is a simple and effective way to improve your overall health.

Combining a high-fibre diet with these additional ingredients, herbs, and nutrients can help to boost your health in a variety of ways. 

By incorporating a variety of nutrient-rich foods into your diet, you can enjoy the many benefits of a healthy and balanced diet. 

Don’t be afraid to experiment with new foods and flavours, and always speak to your doctor or a registered dietitian if you have any questions or concerns about your diet and nutritional needs. 

With a little effort and a lot of love for your body, you can achieve optimal health and well-being for years to come.

What are the side effects of taking fiber supplements?

Fiber supplements can cause abdominal bloating and gas, at least initially. If you have intestinal problems, such as a history of a bowel blockage or Crohn’s disease, talk to your doctor before adding a fiber supplement to your diet.

What are three problems fiber supplements?

Fiber supplements contain either psyllium, methylcellulose, or polycarbophil. Each works slightly differently from the others with different doses but, as a group, they are generally regarded as safe for daily use. Side effects include gas, bloating, and cramping.

What supplements should not be taken with fiber?

Digoxin: Fiber supplements may reduce the body’s ability to absorb digoxin (Lanoxin), a medication used to regulate heart function. DO NOT take fiber supplements at the same time as digoxin.

What are the benefits of fiber supplements?

It helps treat constipation and diverticular disease and may benefit people with some types of IBS (irritable bowel syndrome). Recent research has shown that increased fiber is also linked to increased survival in people with colon cancer. Soluble fiber seems to lower cholesterol levels.

What is the best time to take fiber supplements?

Fiber supplements are generally recommended to be taken before meals with a glass of water.

References
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  2. Yao, B., Fang, H., Xu, X., & Huang, Y. (2018). Effect of dietary fibre on blood glucose control: A systematic review and meta-analysis of randomized controlled trials. Diabetes Research and Clinical Practice, 139, 146-154.[]
  3. Anderson, J. W., Allgood, L. D., Turner, J., Oeltgen, P. R., & Daggy, B. P. (1995). Effects of psyllium on glucose and serum lipid responses in men with type 2 diabetes and hypercholesterolemia. American Journal of Clinical Nutrition, 71(3), 472-479.[]
  4. O’Keefe, S. J., Ou, J., Aufreiter, S., O’Connor, D., Sharma, S., Sepulveda, J., … & Chung, D. (2015). Products of the colonic microbiota mediate the effects of diet on colon cancer risk. The Journal of Nutrition, 145(7), 1395-1402.[]
  5. Bijkerk, C. J., Muris, J. W., Knottnerus, J. A., Hoes, A. W., & de Wit, N. J. (2004). Systematic review: The role of different types of fibre in the treatment of irritable bowel syndrome. Alimentary Pharmacology & Therapeutics, 19(3), 245-251.[]
  6. Mursu, J., Robien, K., Harnack, L. J., Park, K., & Jacobs Jr, D. R. (2011). Dietary supplements and mortality rate in older women: The Iowa Women’s Health Study. Archives of Internal Medicine, 171(18), 1625-1633.[]
  7. Bhatt, D. L., Steg, P. G., Miller, M., Brinton, E. A., Jacobson, T. A., Ketchum, S. B., … & Juliano, R. A. (2019). Cardiovascular risk reduction with icosapent ethyl for hypertriglyceridemia. New England Journal of Medicine, 380(1), 11-22.[]
  8. Guarner, F., & Malagelada, J. R. (2003). Gut flora in health and disease. The Lancet, 361(9356), 512-519.[]
  9. Clemens, R., Kranz, S., Mobley, A. R., Nicklas, T. A., Raimondi, M. P., Rodriguez, J. C., … & Warshaw, H. (2012). Filling America’s fiber intake gap: summary of a roundtable to probe realistic solutions with a focus on grain-based foods. Journal of Nutrition, 142(7), 1390S-1401S.[]
  10. Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Journal of Alternative and Complementary Medicine, 18(12), 1-8.[]
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