30 Seconds SummaryFiber: Absolutely Everything You Could Possibly Want to Know
- Fiber is a type of carbohydrate, not essential for survival, classified mostly as soluble (dissolves in water) or insoluble (does not dissolve).
- Soluble fibers can be fermented by gut bacteria, potentially acting as prebiotics and aiding in nutrient and water absorption; insoluble fibers help form stool and support bowel regularity.
- Fiber types include dietary fiber (from plants) and functional fiber (isolated and processed for health benefits), with distinct classifications found in labeling standards.
- Viscous fibers (mostly soluble) can lower cholesterol by slowing nutrient absorption, whereas non-viscous fibers (insoluble) primarily aid digestive health.
- High fiber diets can reduce the risk of various diseases including heart disease, diabetes, and colorectal cancer, and help manage weight by increasing feelings of fullness.
- The caloric contribution of fiber varies, with soluble fibers providing some energy upon fermentation, whereas insoluble fibers are largely non-digestible.
- Dietary recommendations for fiber vary slightly among professional organizations but generally suggest an intake of 20-40 grams per day, based on overall dietary calorific intake.
- The average fiber consumption in adults tends to be lower than recommended, and increasing intake too quickly can cause digestive discomfort.
Renaissance Periodization
Tiago Vasconcelos, RP Research Editor
