FOOD FIBER: definition, soluble fiber and insoluble fiber, benefits, foods to lose weight

In this video and in this article you will find:

- The definition of dietary fiber

- Soluble fibers: definition, functions, food sources

- Insoluble fiber: definition, roles, dietary sources

- Dietary fiber consumption and weight loss

- Recommended daily allowances for dietary fiber

To begin with, you should know that fibers are molecules composed of carbohydrate chains (sugars). They are not digested by our body.

They are mainly found in plant foods.

It is interesting to know that there are two types of fiber:

- Soluble fibers

- Insoluble fibers

Let's start with the soluble fibers, which dissolve well in water. In this group there are different fibers such as pectins, mucilages and gums.

These substances have the ability to form a viscous liquid when in contact with water, resulting in a feeling of satiety, i.e. not being hungry anymore.

 They also reduce the absorption of cholesterol and triglycerides and promote their elimination in the stool. They are therefore very useful in preventing cardiovascular diseases.

These fibers are also very beneficial for people who suffer from type 2 diabetes, because they allow a slower absorption of glucose (sugar) and therefore a slower increase in blood sugar levels after a meal.

Know that they are beneficial for the digestion as well as the prevention of digestive disorders. Their action at the intestinal level is softer than insoluble fibers (more irritating).

You can find this type of fiber in citrus fruits such as oranges or grapefruit, apples, pears, strawberries, carrots, beans, but also in cereals such as oats, barley and flax seeds or chia seeds.

Let's move on to insoluble fiber, which does not mix with water. They tend to swell inside the stomach and cause a feeling of satiety very quickly. They are therefore very interesting for weight reduction and control of snacking.

It is important to know that the consumption of this type of fiber is very effective to fight against constipation. They facilitate digestion and promote intestinal transit. It eliminates toxic substances for our body and helps to fight against the risk of certain types of cancer (colon cancer).

In this group, there are lignin, cellulose and hemicellulose. They are mainly present in the skin of many fruits and vegetables such as raspberries, bananas, cauliflower, beans, green peas, spinach but also whole grains such as wheat.

Be aware that in general, foods containing fiber have both soluble and insoluble fiber.

It is interesting to know that fiber has the ability to reduce caloric intake in foods. The more fiber a food contains, the less calories it contains. There is therefore less risk of gaining weight by eating foods rich in fiber.

I would like to point out that the recommended daily intake of fiber for an adult is 30 g to 38 g for men and 21 g to 25 g for women.

Do not hesitate to read the labels of the foods you eat in order to meet your fiber needs and benefit from all their advantages.

Dr. Noura Marashi (doctor of pharmacy, health youtuber, creator of the health and well-being application Pharmaquiz)

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Dr Noura Marrai (Doctor of Pharmacy, YouTuber Health, creator of the health well-being Pharmaquiz) application

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