Dietary Fiber Consumption

In modern times, the consumption of dietary fiber in humans has significantly decreased compared to ancestral communities. Over the past 60 years, especially in high-income countries, there has been an increase in the prevalence of inflammatory bowel disease (IBD), allergies, and other autoimmune diseases in parallel with changing dietary patterns in society. Chronic inflammatory conditions in the body provide a basis for the development of non-communicable diseases such as diabetes and obesity. Dietary fiber consumption is linked to the gut microbiome, which leads to reduced inflammation. High dietary fiber intake supports microbiome diversity in the human gut and an increase in bacteria that produce short-chain fatty acids (SCFAs). Increasing evidence suggests recommending high fiber intake for inflammatory diseases.

What is Dietary Fiber?

Dietary fiber generally refers to non-digestible carbohydrates found in plants. The FDA defines indigestible carbohydrates (such as inulin, glucomannan, and arabinoxylan) and isolated or synthetic indigestible carbohydrates (such as β-glucan, guar gum, pectin) as dietary fiber.

What Are the Types of Dietary Fiber?

The classification of dietary fiber is based on its solubility in water. Generally, there are two main types of dietary fiber: soluble and insoluble fibers.

The primary sources of soluble fibers are fruits and vegetables, while grains and whole grain products constitute sources of insoluble fiber. However, many natural products contain both soluble and insoluble fibers. Soluble fibers are generally considered fermentable, especially by the microbiota in the colon.

Fibers can also be classified as non-fermentable fibers, partially fermented (semi-fermented) fibers, or completely fermented fibers. For instance, inulin is a soluble, fermentable, non-viscous fiber.

Relationship Between Dietary Fiber and Health

Consuming an adequate amount of fiber through diet is crucial for disease prevention and maintaining health. Higher dietary fiber intake effectively reduces the risk of metabolic diseases like coronary heart disease, diabetes, and obesity, as well as maintaining gut health.

Preserving Gut Health

One of the most recognized benefits of dietary fiber is promoting bowel movement and preventing constipation. Many scientific studies support the positive effects of dietary fiber on bowel movement and its efficacy as a method for both preventing and treating constipation.

Optimizing dietary fiber intake is one of the most effective ways to improve gut health and prevent dysbiosis. In humans, dietary fiber intake plays a protective role in the gut barrier and overall colon health.

Managing Weight Control

Increasing dietary fiber through diet can aid weight loss by reducing meal frequency and food consumption. Dietary fiber consumption effectively regulates appetite and metabolic processes, contributing to weight control.

Managing Diabetes

Dietary fiber consumption stimulates the production of short-chain fatty acids in the gut microbiota. The increase in short-chain fatty acids triggers the release of satiety hormones, GLP-1 and PYY. These hormones promote insulin secretion and can help balance blood sugar levels.

How Much Fiber Should You Consume?

Recommended dietary fiber intake may vary based on age and gender, but the daily average is advised to be around 19-38 grams according to dietary reference intake. According to the World Health Organization (WHO), this amount is set at 25 grams per day.

5 Tips to Increase Fiber Intake

1. Increase Vegetable and Fruit Consumption

Fruits and vegetables are rich in dietary fiber. You can increase your fiber intake by consuming 5 servings of fruits and vegetables daily. Opt for high-fiber fruits like pears, strawberries, and apples, including their peels.

2. Consume Plant-Based Protein Sources

Lentils, beans, and chickpeas are high in fiber. Aim to include legumes in your diet 2-3 times a week. Additionally, adding legumes to your salads can also increase your fiber intake.

3. Choose Whole Grains Over Refined Grains

Refined grains such as white flour, bread, pasta, and white rice have lost their health benefits due to the removal of their fiber-rich parts. Instead of processed and refined foods, opt for whole grains like oats, choosing high-carbohydrate foods rich in fiber in appropriate portions for your morning, noon, and evening meals.

4. Opt for Fiber-Enriched Products

Unfortunately, with the prevalence of Western-style diets, dietary fiber intake has decreased. The increased availability of processed foods in supermarkets, relatively cheaper than healthier options, leads to unhealthy choices. Instead of low-fiber products, opt for functionally enriched products with increased fiber content.

5. Consider Dietary Supplements

If you find it difficult to achieve sufficient daily fruit and vegetable consumption or believe you're not consuming enough, you can use specially formulated fiber supplements daily. This can help you meet your daily fiber intake.