Dietary fiber is a hot topic. Most often. But what is their role exactly? And how to properly exploit their profits?
Strangely enough, fibers are carbohydrates that the body cannot digest or assimilate. Although they are sugars, they do not provide us with energy or calories like other carbohydrates. They are found in the husk of grains, vegetables, legumes, fruits and oilseeds. They are classified into two families, the soluble and the insoluble, whose benefits complement each other.
Soluble fiber
They bind together and dissolve in water and digestive fluids to form a kind of gel. These pectins, gums and mucilages, gently facilitate the sliding of waste in the intestine which prevents constipation, decreases the absorption of cholesterol and fat from food. By reducing triglycerides and LDL-Cholesterol, they prevent cardiovascular disease. In addition, this gel slows the absorption of carbohydrates, thus reducing the spike in blood sugar. An action which explains their preventive effect in type 2 diabetes.
While they stimulate transit less than insoluble fiber, they have the advantage of making you feel fuller for longer, which helps you manage your weight better. They also preserve the intestinal flora. Avoid in people who have an irritable colon.
They are mainly found in oats - whether flakes, bran or flour - barley, rye, legumes - especially red and white beans - fruits rich in pectin - apple and quince - , prunes, dried figs without forgetting algae in the form of alginates.
Insoluble fiber
Cellulose, hemicellulose, and lignin are found in the skin, seeds, leafy vegetables and roots. In contact with water, they swell, increase in volume, and can absorb up to 20 times their weight in water. Their role of water retention in the stomach, which is purely mechanical, decreases appetite and facilitates the transit of stool through the intestines. Avoid in case of diarrhea or watery stools.
They are found in whole grains - whole wheat, wholegrain bread, wheat bran and germ, whole wheat pasta and bulgur - in spelled, kamut, and flax seeds. They are present in fruits and vegetables, especially rhubarb, broccoli, Brussels sprouts, asparagus, almonds, chickpeas, lentils, prunes, pears, dates.
In the case of irritable bowel syndrome, abdominal pain, bloating and transit disorders with diarrhea or constipation, it is better to avoid insoluble fiber and favor soluble fibers such as psyllium or prunes. Indeed the latter facilitate the transit but less the fermentation of bacteria and therefore bloating. Otherwise, ideally, you should consume as much soluble as insoluble fiber.
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