Dietary Fiber

Understanding Dietary Fiber

It is important for us to eat more fiber. We see that in various commercials all the time on TV. Fiber promotes good intestinal health and helps prevent constipation, hemorrhoids and diverticulosis. A high-fiber diet also lowers the risk of developing some cancers, especially colon and breast cancer. And it can help lower cholesterol, especially the LDL cholesterol. High-fiber foods are also lower on the glycemic index, a great help to those with Type 2 Diabetes.

Another really important role of fiber is that some soluble fibers are prebiotics—meaning they are fermented in the colon by the healthful beneficial bacteria. Fructans have seemed should be the prebiotic fibers that function best

Types of Fiber: Soluble and Insoluble

There are two types of fiber--soluble and insoluble. Both soluble and insoluble fibers are undigested. They are therefore not absorbed into the bloodstream. Fiber content is often listed under "Total Carbohydrates" on a Nutrition Facts label. Because it is undigested, it provides 0 calories. Instead of being used for energy, fiber is excreted from our bodies. Soluble fiber forms a gel when mixed with liquid, while insoluble fiber passes through our intestines largely intact.

Soluble fibers dissolve and break down in water, forming a thick gel. Insoluble fibers, also known as roughage, do not dissolve in water or break down in your digestive system. Insoluble fibers, such as the tough skins on foods and brans and seeds, pass through the gastro-intestinal tract almost intact. We need both types of fiber, and most high fiber foods have combinations of these. Take an apple, for example--the skin contains insoluble fiber and the juicy flesh contains soluble fiber.

How Each Type Works

Insoluble fiber helps to reduce constipation and keep the overall digestive process moving along.

Soluble fibers prolong the stomach emptying time so that sugar is released and absorbed more slowly, providing a longer period of energy. They also help to control diarrhea and lower "bad" cholesterol (low-density lipoprotein or LDL).

Together both types of fiber help to regulate bowels, control cholesterol and blood sugar, protect against colon cancer, and help prevent diverticulitis.

Why Most People Are Fiber Deficient

Most Americans get only about 15 grams of fiber per day in their diet. But the recommended amounts are about 25 grams for women under 50 and teenage girls. Teenage boys and men under 50 (who consume more calories than women) require upwards of 30-38 grams of dietary fiber daily.

Humans used to consume more fiber way back when than they do now, since low-fiber prepared foods are more popular than fiber-rich fruits and vegetables. That's why we gain weight so easily nowadays. If we increase our intake of healthy, fiber-rich foods, we'll find ourselves not even wanting the less-nutritional foods that currently make up the bulk of our diets. That's not easy, since we are basically lazy and have become used to the processed foods that take less of our time to prepare.

Getting Fiber from Whole Foods

If you've looked at labels lately, you'll notice that foods give you the total amount of fiber, but don't break it down into soluble or insoluble. So how do you know what kind you're getting? The best strategy for getting more fiber is to try to eat whole foods—that is, whole fruits and vegetables, whole grains, and beans rather than processed foods (like crackers and chips). Like the apple, most of these have both types of fiber.

Fiber and Carb Counting

If you're counting carbohydrate grams, remember that if you are eating something that contains 5 grams of fiber, you may deduct those from the number of carb grams. For example, if you're eating a whole wheat tortilla that has 16 grams of carbs and 6 grams of fiber, you can count that tortilla as only 10 grams towards your carb allowance.

Prebiotic Fiber Advantages: Soluble Fructan Fibers

Fructans are naturally produced polymers of fructose. These prebiotic soluble fibers have ZERO calories.

So what's a polymer? If you're like me, when you hear that word, you immediately think "plastic." And you'd be right. There are some synthetic polymers that are plastics, such as polystyrene (or Styrofoam). But there are also natural biopolymers such as DNA and proteins that are fundamental to biological structure and function.

A fructan is one of those biopolymers that is naturally produced by flowering plant species, and is especially abundant in the chicory plant. It is also found in agave, garlic, Jerusalem artichoke, onions, wheat, jicama, bananas and asparagus. Chicory is the principal source of fructans today. This particular fructan is known as fructans.

How Fructan Fibers Work

Fructans are not digested or absorbed in the stomach. They resist digestion and function as dietary fiber, improving bowel habits. They also support the growth of the health-promoting gut bacteria. With probiotics the prebiotic power of fructans combine together to lower the pH in the large intestine which kills salmonella, clostridioides difficile, escherichia coli, shigella, klebsiella, campylobacter jejuni and reduce or destroy the numbers of potential harmful bacteria in the large intestine.

Studies have shown that fructans enhance calcium and magnesium absorption, help with appetite regulation and reduce the risk of colon cancers. It is considered suitable for diabetics and potentially helpful in managing blood sugar-related illnesses. Supplementation with fructans has been shown to significantly reduce insulin concentrations and lower triglyceride levels.

Appetite Regulation and Weight Management

The Science of Appetite Control

Let's talk about the appetite regulation function, since if we are less hungry, we will eat less and not gain weight so easily. How exactly does this work? When fiber is digested, it ferments. A recent (April 2014) study by Imperial College London found that an anti-appetite molecule called acetate is released as a waste product as a result of this fermentation. The acetate then travels to the brain where it signals us to stop eating. The study used mice, some fed with a high fat diet plus fructans, others fed a high fat diet without any fructans. The mice that were fed the fructans showed a higher level of acetate in their guts. The researchers were then able to track the acetate through to body until it ended up in the region of the brain that controls hunger. These mice ate less and gained less weight.

So science's next challenge is to find a way to get the fiber we do consume to produce more acetate than normal. Until they do, it's up to us to decide our health is more important than convenience and start eating better.

The use of Frē® Gold as a prebiotic fructan, the will lead not only to a healthier digestive system, but also to weight loss.

Optimal Fiber Intake and Sources

Recommended Daily Amounts

Good Sources of Soluble Fiber

Good sources of soluble fiber are: barley, beans, blueberries, oatmeal, pears and psyllium—as well as Frē® Gold.

Good Sources of Insoluble Fiber

For insoluble fiber, eat plenty of carrots, celery, seeds, whole grains, whole wheat products, and zucchini (which your neighbors with gardens will be happy to give you free).

Important: Increase Water Intake

One thing you must remember, though, when you increase your fiber, you need to make sure you're drinking plenty of fluids (especially water). This is especially true of soluble fiber. If you increase your fiber intake, but don't drink enough, you may get constipated, which somewhat decreases the purpose of eating more fiber in the first place.

Frē® Gold Fiber Benefits

Frē® Gold provides superior digestive health benefits while supporting weight management, appetite control, and overall wellness. Unlike traditional fiber supplements, our products work gently with your body's natural processes to promote optimal gut health and regularity.