Dietary fiber in the diet

Dietary fiber is the component of the diet, the amount of which with the development of the food industry gradually decreased in all products for refined simple sugars, saturated fats and protein. As a result of a change in the diet over the years, especially in developed societies, dietary fiber has become a component of consumed in too small quantities, which affects not only digestion problems, but on the health of the whole body. Recently, there has been more and more talk about fiber and its role in preventing many diseases, including civilization diseases. High -fiber food is increasingly produced, and its contents are eager to declare their products in visible places. What exactly is fiber, what functions, what products should be included in the diet to provide its appropriate amounts and how can the SuperSonic Food Powder plus help in this - we invite you to read the article in which you will find answers to the questions that bother you.

Abstract

• Dietary fiber is an indispensable component of the diet, the minimum recommended consumption of which is 25 g/day.
• Dietary fiber performs many important health functions, among others It prevents civilization diseases, constipation, cancer and prebiotic.
• Supersonic Food Powder Plus has a high fiber content (7.6 g per 100 g), which is why it is a very good source of fiber and is a product that is worth including in the diet to ensure its adequate supply.

What is fiber?

Speaking of fiber, we cannot mean only one ingredient, because it is a heterogeneous group of compounds that are characterized by the fact that they are resistant to human digestive enzymes - which means that they pass through the digestive system in an undigested form, but they undergo partial hydrolysis in the colon. Fiber consists of compounds such as polysaccharides, non -exitable lipids, plant rubbers and resistant starch.

Dietary fiber, looking in terms of physiological activity in the human body, is divided into two groups: soluble and insoluble fiber. However, when it comes to chemical structure, fiber consists of unraperated polysaccharides, non -exitable lipids, lignin and non -starch polysaccharides (1).

Soluble fiber

Soluble fiber form, among others pectins, inulin, beta-glucan, vegetable rubber (e.g. Guar rubber, xanthan gum). As the name indicates, it dissolves in the water, creating sticky gels that act on the gastrointestinal walls. It affects the feeling of satiety, because it swells in the stomach, absorbing water, which slows down digestion and extends the time of food in the stomach - as a result, we feel saturated after eating a meal longer. Thanks to the slowdown in digestion, the level of postprandial glucose increases more slowly, which prevents its subsequent sudden declines and snacking. (1, 2) As a result of the creation of gels that affect the increase in the viscosity of food content, cholesterol absorption from the food consumed, which also reduces its blood levels. The formation of sticky gels by fiber also affects the reduction of absorption from food harmful to humans, such as heavy metals or toxins (3). Soluble fiber undergoes a large intestine of fermentation under the influence of bacteria that live there, as a result of which short -chain fatty acids are formed, which promote the maintenance of the correct pH in the colon. This creates favorable conditions for the development of lactic acid (beneficial intestinal bacteria) and allowing the growth of putrefactive bacteria - such action is called prebiotic (1).

Insoluble fiber

Insoluble fiber includes cellulose, lignin and hemicellulose. It does not dissolve in water and does not create gels. Its main functions include increasing fecal masses by binding water and stimulating peristalsis by mechanically irritating the intestinal walls. Unlike soluble fiber, it accelerates the intestinal passage (2). Insoluble fiber increases the secretion of juices and digestive enzymes, which improves food digestion. It contributes to the neutralization of excess hydrochloric acid in the stomach and to the removal of harmful and toxic substances from the gastrointestinal tract. Like soluble fiber, it increases the feeling of satiety (1).

Health aspects of fiber

Eating the right amounts of fiber not only enables the proper functioning of the digestive system, but also contributes to the prevention of many diseases. The most important health benefits resulting from fiber consumption include:

• Lowering LDL cholesterol and total cholesterol;
• Normalizing postprandial glucose;
• Prebiotic effect on intestinal bacteria;
• Prevention of constipation;
• Limiting the absorption of harmful substances (heavy metals, toxins) from the digestive tract;
• Prevention of diverticulosis and colorectal cancer;
• Prevention of obesity.

Fiber sources in the diet

Dietary fiber comes only from plant raw materials: cereals, legumes, seeds, nuts, fruits and vegetables. The smaller the degree of processing of a given product, the more fiber it has, for example, whole grain bread with the addition of grains will have much more fiber than wheat bread of cleansed flour. Similarly, whole grain pasta has more fiber (as well as minerals) than light pasta, brown rice will also be richer in fiber than white rice. When choosing porridge, it is worth paying attention to those that have been minimal processing. A good example is Bulgur porridge and couscous porridge, which arise from the same raw material - Durum wheat grains. Couscous porridge is much more crushed and cleansed, as a result of which it loses a large part of fiber, while Bulgur has more nutritional value thanks to less technological treatment.

In vegetables and fruits, dietary fiber is mainly found in parts that are most often rejected, i.e. skin and stones. Therefore, when preparing dishes, pay attention to which parts of the plant we use - juice squeezed from 1 orange will have less fiber than the same orange consumed in full, due to the fact that the juice is free of skins in which the most fiber is hidden.

The demand for fiber

The European Food Safety Office (EFSA) has determined that the daily dietary fiber consumption at the level of 25 g enables the proper functioning of the digestive system in adults (4). In these recommendations, you can also find information that consuming fiber in larger quantities than the recommended minimum may contribute to reducing the risk of various diseases, including cardiovascular diseases, diabetes or obesity.

The same recommendations apply to the Polish population, so it is assumed that the consumption of 25 g of dietary fiber per day for adults is a sufficient amount that allows the body to function properly (1).

Fiber source and high fiber content - what do such information on labels mean?

On many products you can see the information "fiber source" or "high fiber content". However, not every manufacturer can place such information on the label, because the issue of nutritional declarations is regulated by law through EU Regulation No. 1924/2006.

To be able to declare on the label that a product is a source of fiber, it must contain at least 3 g of fiber per 100 g of the product or at least 1.5 g of fiber per 100 kcal provided by the product. However, a product with a high fiber content is characterized by at least 6 g of fiber per 100 g or at least 3 g of fiber per 100 kcal (5).

SUPERSONIC Food Powder PLUS and dietary fiber

We are aware of the important functions that dietary fiber plays in the diet. We are also aware that in the modern diet, which is mostly based on highly processed products, it is particularly difficult to ensure the appropriate amount of fiber. SUPERSONIC Food Powder PLUS, which is a prebiotic, has a high fiber content - 7.6 g per 100 g of the product. This fiber comes from the raw materials used: oatmeal, linseed, chia seeds and yeast. Yarrowia lipolytica. Consuming just one serving of SUPERSONIC Food Powder PLUS a day is a good step towards enriching your diet with dietary fiber. It is an alternative to a quick, but balanced and healthy meal for people who do not have time to prepare food but do not want to grab an unhealthy snack or fast food on the run.

Summary

Dietary fiber is an essential component of the diet that can prevent the occurrence of many diseases, including obesity. It improves digestion, so that the nutrients contained in food can be better absorbed and regulates appetite, prolonging the feeling of satiety and preventing sudden spikes and drops in blood glucose. It has a prebiotic effect on the intestinal microflora and may prevent colon cancer. Consuming appropriate amounts of fiber is important for health reasons, so when composing meals you should pay attention to its content. SUPERSONIC Food Powder PLUS, which provides 7.6 g of fiber in one meal, is a product that can be very helpful if we want our daily fiber intake to be at the appropriate level.

Bibliography:

1. Jarosz M., Rychlik E., Stoś K., Charzewska J.: Nutrition standards for the Polish population and their application. PZH, 2020.
2. Mudgil, D. (2017). The interaction between insoluble and soluble fiber. In Dietary fiber for the prevention of cardiovascular disease (pp. 35-59). Academic Press.
3. Dhingra, D., Michael, M., Rajput, H., & Patil, R. T. (2011). Dietary fiber in foods: a review. Journal of Food Science and Technology, 49(3), 255–266.
4. EFSA Panel on Dietetic Products, Nutrition, and Allergies (NDA). (2010). Scientific opinion on dietary reference values ​​for carbohydrates and dietary fiber. EFSA Journal, 8(3), 1462.
5. REGULATION (EC) No 1924/2006 OF THE EUROPEAN PARLIAMENT AND OF THE COUNCIL of 20 December 2006 on nutrition and health claims made on foods.