Dietary Fiber

Definition

Dietary fiber is a type of carbohydrate found in plant-based foods that the body cannot digest. It helps regulate the body's use of sugars, helping to keep hunger and blood sugar in check.

Scientific / Technical Definition

Dietary fiber refers to the indigestible components of plant cell walls which are resistant to digestion and absorption in the human small intestine and undergo fermentation in the large intestine. Unlike other carbohydrates, dietary fiber cannot be broken down into digestible sugar molecules, and it passes through the gastrointestinal tract relatively intact.

Benefits

• Helps maintain bowel health and prevents constipation.
• Lowers cholesterol levels by reducing low-density lipoprotein (LDL) levels.
• Aids in achieving healthy weight by making the stomach feel full.
• Helps control blood sugar levels by slowing the absorption of sugar.
• Associated with a reduced risk of developing cardiovascular disease.

Examples

• Whole grains such as oats, barley, and brown rice.
• Fruits like apples, bananas, and oranges.
• Vegetables including carrots, broccoli, and spinach.
• Legumes such as beans, lentils, and peas.
• Nuts and seeds like almonds and chia seeds.

Additional Information

• Effects: Dietary fiber promotes healthy digestion and is crucial for maintaining an optimal balance of beneficial bacteria in the gut microbiome.

Related Terms

• Soluble fiber
• Insoluble fiber
• Carbohydrate
• Prebiotics
• Gastrointestinal health

References

• Dietary Fiber: Essential for a Healthy Diet
• The Role of Dietary Fiber in Health and Disease