Mayur Deshpande
  Personal trainer in Mumbai
Nutritional Supplements Library Fiber

Nutritional Supplements Library


What is fiber?

It is a class of materials that are continuous filaments or are in discrete elongated pieces, similar to lengths of thread. It is a type of carbohydrate that passes through the alimentary canal without being broken down by the enzymes of the digestive system. Fibers are of great importance in the biology of both plants and animals, for holding tissues together. Human uses for fibers are diverse. They can be spun into filaments, thread, string or rope. They can be used as a component of composite materials. They can also be matted into sheets to make products such as paper or felt. Fibers are often used in the manufacture of other materials.
Fibers used by man come from a wide variety of sources.1) Natural fibers include those produced by plants, animals, and geological processes. They can be classified according to their origin vegetable animal and mineral fiber.2) Man-made fibers may come from natural raw materials or from synthetic chemicals. Many types of fiber are manufactured from natural cellulose, including rayon, modal, and the more recently developed Lyocell.There are two types of fiber 1) Insoluble fiber-it absorbs water in the large intestine and soften stool. Sources of insoluble fiber are whole grains products such as high fiber cereals and breads and in vegetables.2) Soluble fiber-it dissolves in water. Sources of soluble water are fruits, vegetables and legume.

What are the effective dosages for fiber supplementation?

The daily recommended value for total fiber intake is 25 to 40 grams per day.

What are the benefits of fiber supplementation?

• It also helps reduce the risk for some chronic diseases. For instance, fiber prevents constipation, hemorrhoids and diverticulosis.
• It improves digestion and absorption of vitamins, minerals, proteins, and calories from the gut.Insoluble Dietary Fiber can bind to certain minerals: iron, magnesium, phosphorus, and calcium.
• It aids to prevent in fat gain in body firstly by affecting the speed with which sugar enters the bloodstream in the stomach, This means our blood sugar levels stay more consistent, so the insulin levels. Secondly fiber makes you feel full faster.
• Studies and researches have shown that Dietary Fiber lower cholesterol in combination with a balanced diet. Experts believe that soluble Dietary Fiber "beta glucan" helps lower blood cholesterol by binding some of the cholesterol in the digestive tract. It confines(block the absorption of) the cholesterol and is eliminated from the body naturally.
• High Dietary Fiber foods can help in the treatment of constipation, hemorrhoids and irritable bowel syndrome
• Dietary Fiber in the diet has been found to lower blood pressure.
• It also helps to prevent colon cancer by keeping an optimal pH in intestines to prevent microbes from producing cancerous substances
• It regulate blood sugar for people with diabetes

What are the side effects of fiber supplementation?

Eating a large amount of fiber in a short period of time can cause intestinal gas (flatulence), bloating, and abdominal cramps. This subsides once the natural bacteria in the digestive system get used to the increase in fiber in the diet. The problem with gas or diarrhea can be reduced considerably by adding fiber gradually to the diet. Too much fiber may interfere with the absorption of trace minerals including iron, zinc, magnesium, and calcium. This effect is minimal because high-fiber foods are usually rich in minerals.
• Give your body a chance to adjust to the increase in dietary fiber consumption by slowly increasing fiber intake over a two-three week period.