Understanding the Role of Fiber in Preventing Chronic Diseases

Introduction

Fiber is essential to maintaining the health of the digestive system and regulating blood sugar and cholesterol. Diets high in fiber can reduce the incidence of coronary heart disease and colon cancer. A low-fiber diet raises the risk of diverticulitis (infected pouches in the colon wall), constipation, irritable bowel syndrome, hemorrhoids (swollen veins in the anus), and several cancers. This article discusses the latest understanding of dietary fibers and their potential involvement in avoiding chronic diseases like obesity, cardiovascular disease (CVD), colon cancer (CRC), and inflammatory bowel disease (IBD).

What Are Dietary Fibers?

The indigestible portions of plant foods are dietary fiber, roughage, or bulk. In contrast to other meal ingredients like lipids, carbohydrates, and proteins, which the body processes and absorbs, the body does not break down fiber. Rather, it exits the body through the undamaged small intestine, stomach, and colon. Fiber is a carbohydrate. Fiber's primary function is to maintain the health of the digestive tract. Fiber can be of two categories: soluble fiber, which dissolves in water, and insoluble fiber, which does not.

• Insoluble Fiber: This type of fiber may benefit those with constipation or irregular stools since it helps material flow through the gastrointestinal tract and increases stool volume. Wheat bran, whole-wheat flour, legumes, nuts, and vegetables, including cauliflower, potatoes, and green beans, are good sources of insoluble fiber.

• Soluble Fiber: When this type of fiber dissolves in water, it takes on the consistency of a gel. It can lower both cholesterol and blood sugar levels. Oats, beans, peas, carrots, citrus fruits, apples, barley, and psyllium belong to the foods high in soluble fiber.

What Are the Health Benefits Associated With Dietary Fibers?

• Maintain Blood Sugar Balance: Unlike other carbohydrates, fiber does not raise blood sugar levels since the body cannot absorb and digest it. This can support maintaining the blood sugar within the desired range.

• Keep the Heart Safe: By keeping the body from absorbing fat and cholesterol, fiber lowers the blood levels of triglycerides and cholesterol, which can help lessen the risk of heart disease.

• Preserve the Health of the Digestive System: Fiber cleans the digestive tract like a scrub brush. It enhances gut health and lowers the risk of colon cancer by clearing away germs and other deposits.

• Maintain the Sensation of Fullness and Aid With Weight Management: As fiber cannot be broken down, it passes through the stomach slowly, keeping the sensation of fullness for longer. Additionally, a lot of meals high in fiber have a low-calorie content, which may aid in weight loss.

• Reduces Cancer Risk: Dietary fibers help protect against some types of cancer, according to several studies. As a diet high in fiber increases the bulk of stool, removes carcinogens, and shortens the transit time along the colon, it is thought to minimize the risk of bowel cancer. In addition, short-chain fatty acids are produced by bacteria during the fermentation of fiber in the gut and are believed to have protective properties. A high-fiber diet in youth and early adulthood significantly reduces the risk of developing breast cancer, according to certain studies.

How Much Dietary Fiber Does One Need?

Based on scientific studies on medical and health-related issues, the Institute of Medicine advises the following daily consumption of fiber for adults:

• Men (50 Years of Age or Younger) - 1.36 ounces (oz) or 38 grams.

• Women (50 Years of Age or Younger) - 0.89 ounces (oz) or 25 grams.

• Men (51 or Older) - 1.07 ounces (oz) or 30 grams.

• Women (51 or Older) - 0.75 ounces (oz) or 21 grams.

• Children (4 to 8 Years) - 0.64 ounces (oz) or 18 grams.

• Girls (9 to 13 Years) - 0.71 ounces (oz) or 20 grams.

• Girls (14 to 18 Years) - 0.79 ounces (oz) or 22 grams.

• Boys (9 to 13 Years) - 0.86 ounces (oz) or 24 grams.

• Boys (14 to 18 Years) - 1.00 ounces (oz) or 28 grams.

What Is the Role of Fiber in Preventing Chronic Diseases?

• Obesity - Researchers indicate that consuming a lot of food can protect an appropriate body weight by producing short-chain fatty acids (SCFAs). Various mechanisms have been proposed to account for the obesity-modifying effects of short-chain fatty acids. These mechanisms include the provision of additional energy sources, inhibition of insulin-mediated fat accumulation through G-protein coupled receptor-43 (which is expressed in the intestinal epithelium, cells of the immune system, and adipocytes), control of fasting-induced adipose factor, and regulation of leptin secretion through free fatty acid receptor 3.

• Cardiovascular Disease - Globally, coronary artery disease is the leading cause of death. Its genesis results from a confluence of genetic, environmental, and behavioral variables. Most studies agree that one modifiable risk factor for preventing CVD is diet. Consuming a lot of fiber may alter risk factors such as diabetes, a high level of lipids, and hypertension, which can lead to cardiovascular disease.

• Colorectal Cancer - Colorectal cancer (CRC) is a main cause of cancer-related deaths worldwide. Even with the increased screening efforts, colorectal cancer (CRC) is still the third most common form of cancer in both men and women. It might be possible to lessen the prevalence of CRC by being aware of its preventive factors. It has been discovered that certain dietary fiber ingredients, such as wheat bran and phytic acid (inositol hexaphosphate), have chemopreventive qualities against the development of colon cancer.

• Inflammatory Bowel Disease (IBD) - Modifiable factors, such as dietary fiber consumption, have been studied to avoid the onset and progression of IBD. One possible function of dietary fiber is to contribute to the synthesis of short-chain fatty acids. It has been demonstrated that short-chain fatty acids like butyrate control cytokines like IL (interleukin) -10, IFNγ (interferon gamma), and IL (interleukin) -1β that are linked to intestinal inflammation.

Conclusion

Research has shown significant correlations between dietary fiber consumption and decreased risk of chronic diseases. Foods high in fiber are beneficial to health. However, incorporating excessive amounts of fiber too soon may exacerbate discomfort, bloating, and gas in the abdomen. It is always recommended to increase fiber intake gradually over several weeks. This enables the digestive system's native microorganisms to adapt to the shift. Also, consume plenty of water as fiber is most effective when it absorbs water.