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What is Fiber?

Learn more by watching this Educational video from NeoLife University 

Roughage, also known as dietary fiber in British English, is the part of food originating from plants that cannot be entirely broken down by digestive enzymes in humans.  Dietary fibers come in a variety of chemical forms, and they can be broadly categorized based on factors like solubility, viscosity, and fermentability that influence how fibers are broken down by the body. Soluble fiber and insoluble fiber, which are found in plant-based foods such legumes, whole grains and cereals, vegetables, fruits, and nuts or seeds, are the two main components of dietary fiber. Regularly consuming a diet high in fiber is generally linked to promoting health and reducing the risk of numerous diseases.  Dietary fiber is made up of non-starch polysaccharides, beta-glucans, oligosaccharides, cellulose, resistant starch, resistant dextrins, inulin, lignin, and chitin (found in fungi). 

Soluble versus insoluble fiber is the traditional distinction used to categorize food sources of dietary fiber. According to the viscosity and fermentability of the fiber, plant foods include both types in varied degrees.  The benefits of ingesting fiber vary depending on the type consumed and the potential advantages for the gastrointestinal system.  Water is absorbed and held by bulking fibers like cellulose and hemicellulose (including psyllium), which encourage regularity.  Beta-glucan and psyllium, two viscous fibers, thicken the fecal bulk. The large intestine's bacteria and microbiota are fed by fermentable fibers like resistant starch, xanthan gum, and inulin, which are then metabolized to produce short-chain fatty acids with a variety of functions in maintaining digestive health.

Kindly watch this 3 minutes YouTube video for 7 facts about fiber


●Water-soluble fiber,

also known as fermentable fiber or prebiotic fiber, is typically fermented in the colon to produce short-chain fatty acids and other physiologically active byproducts like gases. Examples include raw guar gum and beta-glucans (found in oats, barley, and mushrooms). Psyllium is a soluble, viscous, nonfermented fiber that acts as a bulking agent by retaining water as it passes through the digestive tract and facilitating feces. In general, soluble fiber is viscous and slows down stomach emptying, which in people can lead to a protracted feeling of fullness. These soluble, non-viscous fibers include inulin (found in chicory root), wheat dextrin, oligosaccharides, and resistant starches (found in legumes and bananas). It has been proven that regular consumption of soluble fibers, including beta-glucans from oats or barley, lowers blood levels of LDL cholesterol, a risk factor for cardiovascular illnesses.

●Insoluble fiber

, which is inert to digestive enzymes in the upper gastrointestinal tract, does not dissolve in water. Examples include cellulose, lignin, and wheat bran. Insoluble fiber that has been ground coarsely causes the large intestine to secrete mucus, which adds weight. Insoluble fiber that has been milled finely does not have this effect and may even cause constipation. Resistant starches are one type of insoluble fiber that can ferment in the colon. 

Plants contain dietary fiber, which is normally consumed whole, raw, or cooked, though fiber can also be added to nutritional supplements and processed meals to make them higher in fiber. The highest fiber products include grain bran products like crude corn bran (79 g per 100 g) and crude wheat bran (43 g per 100 g), which are used as components in processed meals. The Standard American Diet (SAD), which is high in processed and artificially sweetened foods and low in vegetables and legumes, is advised to be supplemented with fiber-rich meals by medical experts including the Mayo Clinic. 

Plant sources



Some plants contain significant amounts of soluble and insoluble fiber. For example, plums and prunes have a thick skin covering a juicy pulp. The skin is a source of insoluble fiber, whereas soluble fiber is in the pulp. Grapes also contain a fair amount of fiber.

1. Soluble fiber

Found in varying quantities in all plant foods, including:

■legumes (peas, soybeans, lupins and other beans)
■oats, rye, chia, and barley
■some fruits (including figs, avocados, plums, prunes, berries, ripe bananas, and the skin of apples, quinces and pears)
■certain vegetables such as broccoli, carrots, and Jerusalem artichokes
■root tubers and root vegetables such as sweet potatoes and onions (skins of these are sources of insoluble fiber also)
■psyllium seed husks (a mucilage soluble fiber) and flax seeds
■nuts, with almonds being the highest in dietary fiber

Benefits of Soluble fiber

Soluble fiber supplements may be beneficial for alleviating symptoms of irritable bowel syndrome, such as diarrhea or constipation and abdominal discomfort. Prebiotic soluble fiber products, like those containing inulin or oligosaccharides, may contribute to relief from inflammatory bowel disease, as in Crohn's disease,[38] ulcerative colitis, and Clostridium difficile, due in part to the short-chain fatty acids produced with subsequent anti-inflammatory actions upon the bowel. Fiber supplements may be effective in an overall dietary plan for managing irritable bowel syndrome by modification of food choices

2. Insoluble fiber
Sources include:

■whole grain foods
■wheat and corn bran
■legumes such as beans and peas
■nuts and seeds
■potato skins
■lignans
■vegetables such as green beans, cauliflower, ■zucchini (courgette), celery, and nopal
■some fruits including avocado, and unripe bananas
■the skins of some fruits, including kiwifruit, grapes and tomatoes

Benefits of Insoluble fiber

One insoluble fiber, resistant starch from high-amylose corn, has been used as a supplement and may contribute to improving insulin sensitivity and glycemic management as well as promoting regularity and possibly relief of diarrhea. One preliminary finding indicates that resistant corn starch may reduce symptoms of ulcerative colitis

Supplements 




These are a few example forms of fiber that have been sold as supplements or food additives from GNLD NeoLife Company .These may be marketed to consumers for nutritional purposes, treatment of various gastrointestinal disorders, and for such possible health benefits as lowering cholesterol levels, reducing risk of colon cancer, and Losing weight .



Both soluble and insoluble fiber have their own benefits. Soluble fiber can help improve digestion and lower blood sugar, while insoluble fiber can soften stool, making it easier to pass

Risks of taking too much fiber

Too much fiber can cause gas, pain, and abdominal bloating. Talk with your doctor if you experience these side effects. It’s most likely that you’re consuming less fiber than you need, however, not more.

If you want to increase your fiber intake, it’s important to increase your servings slowly over time. In order to see all of the benefits of eating fiber, you also need to make sure that you’re drinking enough water every day.



The takeaway

Both soluble and insoluble fibers are important for a healthy diet. They help fight diabetes and some cancers, and support cardiovascular and digestive health.

Many Americans don’t get enough fiber in their daily diet.

You can slowly and easily eat more real food that’s naturally high in fiber to gain short- and long-term benefits.

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