Dietary fiber is an important nutrient of a healthy diet. It is described as plant compounds that resist human gut digestion but are completely or partially fermented by gut microbiota. Natural dietary fiber contains a number of phytochemicals, such as plant polyphenols, isoflavones and flavonoids, lignans and carotenoids, as well as vitamins and minerals.

Types of dietary fiber

Dietary fiber is classified into two forms namely soluble fiber and insoluble fiber.

• Soluble fiber: In the stomach, soluble fiber gets dissolved in water to form a gel-like compound. Then, in the large intestine, bacteria breaks down the gel.
• Insoluble fiber: Insoluble fiber does not dissolve in water and usually remains intact as it passes through the gastrointestinal tract.

Health Benefits of Dietary Fiber

1. Boosts Digestive Health

Dietary fiber works in several ways to maintain digestive health. Soluble fiber and water form a gel-like substance in the stomach that slows down the digestive process and controls diarrhoea. Insoluble fiber absorbs water in the colon, bulks the stool, and helps with constipation.

2. Lowers cholesterol levels

Soluble fiber helps lower total blood cholesterol levels by lowering LDL (bad cholesterol). Studies also suggest that high-fiber foods may have other heart health benefits, such as lowering blood pressure and inflammation.

3. Boosts Heart Health

Dietary fiber is well known for its beneficial effect on heart health. In the small intestine, soluble fiber binds to the cholesterol and excretes it from the body as it passes through the digestive system. Research on fiber and heart disease found that high fiber intake reduced incidence and death of various cardiovascular diseases and stroke.

4. Improves Immunity and Mental Health

Fiber is a potent prebiotic, providing food for good bacteria that grow in our gastrointestinal tract to form the gut microbiome. The rich and diverse range of the bacteria in our microbiome are extremely beneficial to our body. A healthy gut microbiome has been linked to improvement in gastrointestinal health, anxiety, immunity, depression, obesity and diabetes.

5. Increased Beneficial Gut Bacteria

Probiotics, which make up the gut microbiota, feed on fiber and help them thrive. Gut bacteria digests fermented fiber in the GI tract, producing short-chain fatty acids that have many benefits, including reducing systemic inflammation, which is linked to many chronic health problems.

6. Helps maintain bowel health

A high-fiber diet may reduce risk of developing hemorrhoids and colorectal cancer. Diverticular disease of the colon is an inflammatory disease of the lower GI tract, that is most commonly found in the elderly population. Adequate insoluble fiber in the diet is believed to reduce this risk by up to 40%.

7. Reduces Diabetes Risk and Effects

Soluble fiber has protective and therapeutic effects against type 2 diabetes for those who already have diabetes. Regular consumption of soluble fiber is linked to the improvement in insulin resistance, blood sugar levels, and metabolic profiles. By delaying digestion and enabling a slower metabolism of carbohydrates, soluble fiber helps prevent sudden blood sugar increases.

8. Helps With Weight Loss

Regular consumption of fiber, which slows stomach emptying, will keep you feeling fuller for longer and support weight loss. Also, naturally fiber-rich foods like fruits, vegetables, and whole grains are high in vitamins and minerals and typically have fewer calories, which contributes to the nutritious diet that is required to lose weight.