Healthy health can affect many aspects.
From intestinal bacteria to weight loss, it is often considered to be an integral part of a healthy diet.
Most people have very basic understanding of fiber and need to be categorized.
However, the truth is that not all the fibers are the same.
Some species are very beneficial while others can cause acne problems.
In this article you will learn everything that you need to know about various fiber types.
What is Fiber and how is it classified?
“Fiber” refers to a different group of carbohydrates, which humans can not digest.
We reduce the digestive enzyme needed to break and integrate the digestive system.
Recommended consumption for men is 38 grams and 25 grams for women. However, most people eat only half of them or 15-17 grams (1, 2) a day.
Including vegetables, fruits, grapes, whole grains, nuts and seeds (see 22 fiber list for more information) Dietary fiber is mainly found in vegetable diet.
Foods are actually different fibers.
The problem is that they are often classified in a variety of ways, which are very confusing.
Fiber is formally divided into two main types (3):
Fiber: Dietary fiber is naturally found in food.
Functional fiber: Fiber extracted from food and is separated and then added to processed foods.
However, there is a big problem in fiber classification in this way. It does not tell us anything about its health effects.
Relate Article: TDEE Calculator calculateTotal Daily Energy Expenditure with it.
Classification of fiber is a popular alternative method for solubility (insoluble against soluble), viscosity (sticky vs. non-sticky), and fermentation (non-yeast versus fermentation).
Then there are other nutrients called resistive starch, which are often classified as fibers.
Fiber is an inevitable carbohydrate that occurs naturally in plant foods. They are often classified as food (naturally acquired) or functional (included in food).
Soluble against insoluble fiber
The solubility of fibers is about the ability to dissolve in water.
For this reason, fibers are often classified as soluble or insoluble:
Soluble fiber mixed with water in the intestines and makes the substance like a prison. It can reduce blood sugar spikes and have various health-promoting effects on metabolism (4).
Insoluble fiber does not mix with water and is usually maintained by digestive tract. It usually acts as a “bulb agent” and can help to accelerate food and dust accumulation through your gut (5).
Soluble fiber includes mum, pectin, cybium, beta glucon and others. Insoluble fibers include lignin and cellulose.
Different plants have different levels of soluble and insoluble fibers.
Fiber is often classified for its ability to dissolve in water. Soluble fiber has many benefits for metabolism, while insoluble fiber usually acts as a propellant.
About 100 trillion bacteria live in colon (6) of the human intestine.
These bacteria are very important for the best human health. They play different roles in weight control, blood glucose control, immune system, brain function and mental health (7, 8, 9, 10, 11, 12).
They are so important that they are often referred to as “forgotten” (13).
Because humans can not hijack fiber, so they often reach the large intestine.
This is where fermentation fiber comes into play. These are fibers that enable digestion (fermentation) and fuel (14) for friendly intestinal bacteria.
This friendly gut improves the number and balance of bacterial production of short-chain fatty acids with strong health benefits (15).
Most fermentable fibers are soluble, but there are also some insoluble fibers that can behave in this way.
These fertile fibers include packetin, beta-glucon, guar gum, oil, and oligoproteos.
The best food source for fermented fiber is Bean and Pulses. Provides daily fiber intake often recommended for serving 1-cups.