Here’s the thing about fiber rich foods: they contain “indigestible carbs”. Indeed, fibers are indigestible. So, fibers don’t affect your body the way other carbs do. 

What are fibers? 

Fibers are carbohydrate polymers of plant origin. They cannot be digested or absorbed. In simple terms, there are two types of fibers: 

How does fibers rich food impact your transit? 

Because it doesn’t break down, the insoluble fiber in whole grains, bran, nuts and vegetables passes through your digestive tract pretty much intact. This keeps your plumbing running smoothly by increasing fecal bulk and decreasing its transit time.

But the soluble fiber found in oats, peas, beans, fruit skins and flaxseed form a gel in the intestine, reducing cholesterol levels by limiting its absorption and slowing the release of glucose from food into the bloodstream. This helps impede fat storage. Let’s have a look at the 5 main effects fibers may make you feel. 

Fullness effect: 

When you eat high-fiber foods, this increased bulk takes up more space in your stomach. This is directly related to fullness because your stomach is a “volume counter” not a “calorie counter.” The more space you take up with food or fluids, the fuller you’ll feel. 

Slow digestion effect:

Fibers enhanced insulin sensitivity and blood glucose control. A high-fiber meal slows the entry of nutrients, such as glucose, into the blood. A slower release of glucose into the blood avoids a insulin spike. Doing so, insulin is distributed efficiently and there is no fat storage due to a peak of insulin. 

Gut healthiness effect:

The beneficial bacteria in your gut feed themselves with fibers. Increasing the amount of good gut bacteria has been shown to enhance immune function and reduce inflammation. 

fibers and intestinal bacterial flora

Transit regulation effect:  

A diet containing soluble and insoluble fibers is effective at maintaining a normal fecal bulk and promoting a regularly scheduled trip to the bathroom. Do you really need a illustration for that ??? 💩💩💩

How to consume fiber rich foods? 

The recommended intake for women is a minimum of 25 grams per day, whereas for men it is a minimum of 38 grams per day. More is not necessarily better. Excessive amounts of fibers can lead to GI distress, impaired nutrient absorption, and unintended weight loss. 

If you’re not eating enough fiber at the moment, have no fear, as there are many delicious high-fiber foods to choose from. Start with one meal, and swap in a high-fiber source — say, brown rice for white rice. Then, start increasing your vegetable intake, one meal at a time, until you’re at 4-5 servings per day. Slow and steady is the key; otherwise, you may suffer cramps, excessive bloating, and gas. 

if you want to be lean and healthy, eat both types of fibers. Just avoid high-fiber foods, especially those high in insoluble fiber, right before and after workouts. This is the one time of day when you don’t want to slow down the release of glucose into the bloodstream or inhibit an insulin spike. Indeed, you’ll actually need this energy to workout and then to refuel your muscles, aren’t you?! 

Regarding daily intakes it’s quite simple: 

For adults: 25 to 30g total fibers per day; soluble fiber: 10 to 15 g / day. 

For teenagers: formula “age + 5” g total fibers per day. 

Fiber rich foods in a nutshell 

Main food sources containing fibers: 

Fibers slow down the stages of digestion and absorption of carbohydrates at 3 levels. Indeed it has an impact at: 

Thus, the fibers reduce the glycemic index and / or the postprandial insulin level and causes a satietogenic effect. 

Alright, time to wrap up. If you guys have any question related to this article or not, feel free to get in touch by email via the “About” page or on socials: @charlyfitlife. Have a great one!!!!!

References: 

Ismaiel, M., Yang, H., & Min, C. (2016). Dietary fiber role in type 2 diabetes prevention. British Food Journal, 118(4). 

D’Mello, C., Ronaghan, N., Zaheer, R., Dicay, M., Le, T., MacNaughton, W. K., … & Swain, M. G. (2015). Probiotics improve inflammation-associated sickness behavior by altering communication between the peripheral immune system and the brain. The Journal of Neuroscience, 35(30), 10821-10830. 

Ganguli, K., Meng, D., Rautava, S., Lu, L., Walker, W. A., & Nanthakumar, N. (2013). Probiotics prevent necrotizing enterocolitis by modulating enterocyte genes that regulate innate immune-mediated inflammation. American Journal of Physiology-Gastrointestinal and Liver Physiology, 304(2), G132-G141. 

Chuang, S. C., Norat, T., Murphy, N., Olsen, A., Tjønneland, A., Overvad, K., … & Teucher, B. (2012). Fiber intake and total and cause-specific mortality in the European Prospective Investigation into Cancer and Nutrition cohort. The American Journal of Clinical Nutrition, 96(1), 164-174. 

Konings, E., Schoffelen, P. F., Stegen, J., & Blaak, E. E. (2014). Effect of polydextrose and soluble maize fibre on energy metabolism, metabolic profile and appetite control in overweight men and women. British Journal of Nutrition, 111(01), 111-121. 

Hutchinson, C., & Hollis, J. (2013). Effect of soluble fiber dextrin on postprandial appetite and subsequent food intake in healthy adults. The FASEB Journal, 27(1_MeetingAbstracts), 237-7. 

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