🪵Fibre
Last updated
Last updated
Fibre is an essential micronutrient and type of carbohydrate, along with starches and sugar. Fibre is necessary to support digestion (fibres feeds the intestinal microbiome) and to support healthy bowel function.
Sources of fibre include: - Legumes - Whole grains - Cereals - Vegetables - Fruits - Nuts or seeds There is zero fibre in meat, dairy, or eggs. https://www.healthline.com/nutrition/foods-high-in-soluble-fiber#15.-Guavas https://draxe.com/nutrition/insoluble-fiber/
Most vegans get tons of fibre, unlike most meat eaters, as vegan food often contain tons of fibre.
Fibre reduces the risk of heart disease, cancer, type 2 diabetes, obesity, and diverticulosis (the creation of small pouches in the colon which can bleed and/or become infected). https://lpi.oregonstate.edu/mic/other-nutrients/fiber https://www.sciencedirect.com/science/article/pii/S0002916522028131?via%3Dihub https://pubmed.ncbi.nlm.nih.gov/1851150/ Not getting enough fibre can also cause hemorrhoids. Studies show that alarmingly high percentages of people do not get enough fibre. These studies found that 97% and 96% respectively of people in the US don't get enough fibre. 97%
Current fiber intakes are alarmingly low, with long-term implications for public health related to risk of coronary heart disease, stroke, hypertension, certain gastrointestinal disorders, obesity, and the continuum of metabolic dysfunctions including prediabetes and type 2 diabetes. Eating patterns high in certain fibers are known to lower LDL cholesterol and blood pressure, lower blood glucose, and decrease insulin resistance in people with prediabetes and type 2 diabetes; help with both weight loss and maintenance; and improve bowel regularity and gastrointestinal health
https://web.archive.org/web/20221225080200/https://academic.oup.com/jn/article/142/7/1390S/4630933 96% - USDA https://www.ars.usda.gov/ARSUserFiles/80400530/pdf/0102/usualintaketables2001-02.pdf All fibre increases feelings of fullness, which helps to prevent obesity. https://lpi.oregonstate.edu/mic/other-nutrients/fiber
Soluble Dissolves in water. Lowers LDL ("bad") cholesterol, which insoluble fibre is not known for. Can be viscous or fermentable. https://lpi.oregonstate.edu/mic/other-nutrients/fiber https://www.sciencedirect.com/science/article/pii/S0002916522028131?via%3Dihub
Insoluble Doesn't dissolve in water. A unique quality of insoluble fibre is that it (in the case of bulking insoluble fibre) accelerates transit time, which reduces the likelihood of waste becoming stagnant. Can be bulking or fermentable.
Viscous (soluble) Stabilizes blood sugar level, reduces LDL ("bad") cholesterol, and softens stool (reduces constipation and pain). Is always soluble.
Fermentable (soluble/insoluble) Feeds the microbiome in the large intestine, which convert them into short-chain fatty acids that are healthy for the gastrointestinal system. Most are soluble, but can be insoluble. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6104520/ https://www.routledge.com/CRC-Handbook-of-Dietary-Fiber-in-Human-Nutrition-Third-Edition/Spiller/p/book/9780849323874 Bulking (insoluble) Adds bulk to the stool which promotes bowel movements (reduces constipation) and accelerates transit time (reduces waste becoming stagnant). Is always insoluble.