Do you also often have a dry stomach? Or do you have a stomach discomfort, a feeling of being full? Most of the time, this is caused by something in the food we eat. Today we are going to talk about something that can be a solution to many of your problems, and is also very beneficial for the body. That is fiber, or as we say in Sinhala, the "fiber" part. We have all heard that "we should eat fibrous foods". So today, let's see what this fiber is, are there any types of it, and how it is good for our body.
Simply put, what is this fiber?
Fiber is a type of carbohydrate found in the plant foods we eat, but our bodies can't digest it. Now you might be thinking, "If it's not digestible, then why eat it?" Actually, this indigestibility is the most important thing here.
Think of our intestines as a pipe. Fiber acts like a sponge that cleans the pipe. As it travels through our digestive system, it helps sweep away unwanted substances and expel them. That's why fiber is said to be good for things like constipation. But that's not the only benefit of fiber.
There are two main types of fiber.
1. Soluble Fiber
2. Insoluble Fiber
Let's look at these two types separately.
| Fiber type | How it works | The benefits we get | These are the foods |
|---|---|---|---|
| Soluble Fiber | It forms a gel when mixed with water, which slows down digestion. | Controls blood sugar levels (good for diabetes). Reduces bad cholesterol (LDL). Helps in weight loss. | Oats, beans, lentils, peas, apples, blueberries, carrots, barley. |
| Insoluble Fiber | It does not dissolve in water. It adds bulk to stools, making them easier to pass through the intestines. | Prevents constipation and keeps the digestive system healthy. | Brown rice, whole grain bread, the skins and seeds of vegetables and fruits, and leafy greens like kale and spinach. |
The main benefits of soluble fiber
Protection for the heart
In your digestive system, this soluble fiber binds to bad cholesterol (LDL cholesterol) and carries it out of your body. This helps lower your cholesterol levels and reduce your risk of heart disease . Oats, in particular, are a heart-healthy food.
Protection from diabetes
Since soluble fiber slows down digestion, it also slows down the rate at which glucose (sugar) from the food you eat enters your bloodstream. This prevents sudden spikes in blood sugar. If you already have diabetes, this type of fiber can also help you control your condition .
Helps to lose weight
When you eat this type of fiber, you feel fuller for longer without consuming too many calories. This means you'll eat less and it'll be easier to maintain a healthy weight.
Benefits of Insoluble Fiber
A healthy digestive system
This is the benefit that most of us know. Insoluble fiber adds bulk to stools, making them easier to pass through the intestines. This can help prevent constipation . If you have constipation problems, make it a habit to include whole-grain rice, vegetables, and fruit peels in your meals. This can also help control conditions like hemorrhoids.
Weight control
Like soluble fiber, insoluble fiber also helps you feel full, which helps you eat less frequently and helps you control your weight.
Remember, whenever possible, eat fruit with the skin on. The skin contains a lot of fiber. Also, eat whole wheat bread instead of white bread and brown rice with bran instead of white rice.
What is this prebiotic fiber?
This is another important thing about fiber. Simply put, prebiotic fiber is a type of fiber that serves as food for the good bacteria that live in our intestines .
Since the fiber we eat is not digested, it goes straight to our colon. There, our friendly bacteria "eat" this fiber and carry out a process called fermentation. This process produces short-chain fatty acids that are beneficial to our body. These nourish the cells in our intestines and help strengthen the immune system.
Some foods rich in prebiotics are:
- Garlic
- Leeks
- Onions
- Asparagus
- Bananas (especially slightly raw)
Let's also learn about fiber supplements.
It's always best to get your fiber from whole foods like fruits, vegetables, and grains, because those foods not only contain fiber, but also many other nutrients like vitamins and minerals.
However, if you have trouble getting enough fiber from your diet, you can use fiber supplements. These come in powders, capsules, or gummies. These commonly contain:
- Psyllium (Isabgol)
- Inulin
- Wheat dextrin
- Acacia gum
- Flaxseed
Very important: If you are considering starting a fiber supplement for any reason, it is important to talk to your doctor before doing so. Some supplements can cause side effects in some people. Also, a doctor should determine the type and amount that is right for you.
How much fiber do you need per day?
Many people don't get the amount of fiber they need each day from their diet. According to health recommendations, an adult should get at least 25-35 grams of fiber per day. This amount may vary slightly depending on age and gender.
But don't start eating a lot of fiber all at once. Doing so can cause bloating, stomach cramps, and gas. It's best to gradually add fiber to your diet . Also, when you eat a lot of fiber, be sure to drink at least 8-10 glasses of water a day . Otherwise, your constipation may worsen.
Take-Home Message
- Fiber is the part of plants that our bodies cannot digest, but is essential for health. There are two main types: soluble and insoluble.
- Fiber is very important for preventing constipation, controlling weight, lowering cholesterol, and controlling diabetes.
- The best thing to do is to get fiber from natural foods like fruits, vegetables, legumes, whole grains, and nuts.
- Add fiber to your diet gradually. And don't forget to drink plenty of water.
- Before using any fiber supplement, be sure to consult your doctor.
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