Like other vitamins and nutrients, fibre plays an important role in digestion. But where do you find it and what dosage do you need when consuming it to stay healthy? In this article, we explain this nutrition basics.
Fibre and its main roles
Fibre is a non-digestible complex sugar and is also called polysaccharide. In plants, fibre plays a structural role. To find out more, the body does not assimilate fibre and it has no nutritional value.
On the other hand, they do play an important role in digestion. This can be seen from their ability to facilitate transit and slow down the absorption of glucose while freezing in the intestine.
Like any other dietary supplement, fibres have various physico-chemical properties. The majority of fibres are a mixture of hydrated gel matrices.
Fibre and its non-growing effects
Fibre-rich foods play a role in the synthesis of glucose, which is essential for the brain. The brain requires sugar and transfers all signals to the body.
This function thus protects against diabetes and obesity. In addition, fibre is an excellent slimming agent because it encourages you to eat less. Apart from that, it plays an important role in the stomach. This is why a person will not feel full with fewer calories.
What are the different types of fibre?
According to scientific research, fibres fall into two categories. The first category is soluble fibre. These spread in water. The second category is insoluble fibres.
In contrast to the previous ones, these are poured into the water. These soluble fibres maintain the impression of satiety, whereas the insoluble fibres hasten transit and encourage the evacuation of carcinogenic substances.
Fibres: sources and their share in the French diet
Once again, fibres are present in many foods. It can be found, for example, in wholegrain cereals, fruit and vegetables. These types of food are the main sources of fibre.
For further information, it can be found in white beans, prunes, dried figs and almonds. Pulses contain up to 25% fibre. They are the best source of fibre, so to speak.
According to popular belief, people living in France consume an average of 17 g of fibre per day. In other words, they get 3% of their daily caloric intake.
The share of fibre in daily food
The French tend to eat white bread, but not pulses, breads and cereals. This means that they eat less fibre to keep their bodies functioning.
According to the advice of health professionals, it is important to consume 25 to 30 g per day. However, in 1990, adults consumed only 31 g of fibre and in 1980, the consumption was 17 g.
According to scientific analyses, people who consume more fibre do not often suffer from obesity and other diseases.
Tips for increasing fibre consumption
In view of the above information, fibre helps to combat obesity. It can be consumed during every meal. For example, it is possible to eat 5 to 12 portions of fresh and dried fruit every day.
This dose is also valid for the consumption of vegetables per day. Unrefined carbohydrate foods such as legumes and whole grains are also necessary.
The benefits of different fibres
Fibre is essential for the proper functioning of the body. Since it is part of plant foods, the body is not able to digest or absorb it. This is why they are called indigestible carbohydrates. They have fewer calories and are distinct from other types of carbohydrates. Despite the indigestible nature of fibre, it is still very useful for the body.
Thus, they provide many benefits in the long term. Fibre protects the best bacteria in the gut. It keeps the digestive wall in good condition. To protect the body, fibre absorbs fats, toxins and bad cholesterol. These fibres still play an important role in the body because they improve digestion and prevent constipation.
Even at the heart level, it puts the person away from the risk of cardiovascular diseases, type 2 diabetes and obesity. The best way to absorb the sugar in the blood is to eat more fibre. Apart from that, it helps to control appetite and the feeling of fullness.
With its specific characteristics, fibre minimises the risk of cancer, especially colon and breast cancer.
Fibres available in food supplements
Apart from being found in food, fibre is also available as a dietary supplement. To treat gastric and intestinal disorders, it is distributed to customers for nutritional purposes.
These fibres in the form of food additives reduce cholesterol levels, weight loss and the risk of colon cancer.
Soluble fibre supplements relieve symptoms of irritable bowel syndrome such as constipation and diarrhoea. They can also relieve inflammatory bowel disease such as ulcerative colitis.
For the management of irritable bowel syndrome by modifying food choices, its fibre supplements can be effective in the dietary side.
Potential dependencies and fibre deficiency
Note that high fibre intake destroys the absorption of many nutrients such as zinc, calcium, iron and magnesium.
On the other hand, if the person does not have a deficiency of these nutrients in the food, adequate fibre intake does not compromise the deposition of these nutrients. And since fibre does not contain an important nutrient, it does not actually cause a deficiency.
On the other hand, insufficient fibre in the body leads to low faecal volume. Hence the person becomes constipated.
