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The Role of Dietary Fiber in Digestion

Sigma Vital February 6, 2025 Nutrition and Diet
The Role of Dietary Fiber in Digestion

Understanding Dietary Fiber

Dietary fiber, also known as roughage, plays a crucial role in the human digestive process. It is a type of carbohydrate that the body can't digest or absorb. Instead, it passes relatively intact through the stomach, small intestine, and colon, and out of the body.

Two Types of Dietary Fiber

There are two types of dietary fiber: soluble and insoluble. Soluble fiber dissolves in water, forming a gel-like substance that can lower blood cholesterol and glucose levels. Sources include oats, peas, beans, apples, citrus fruits, carrots, barley, and psyllium. On the other hand, insoluble fiber promotes the movement of material through the digestive system and increases stool bulk. It can benefit those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts, beans, and vegetables, such as cauliflower, green beans, and potatoes, are good sources of insoluble fiber.

Benefits of Dietary Fiber

Consuming dietary fiber can offer numerous health benefits. It not only aids in improving digestion but also helps in maintaining a healthy weight, and lowering the risk of diabetes, heart disease, and certain types of cancer.

Recommended Intake

The recommended dietary fiber intake for adults is 25 to 38 grams per day. However, most people consume less than half of that amount. It's highly advisable to increase the intake of dietary fiber gradually to prevent stomach cramps, bloating, or diarrhea.

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