Dietary Fiber

Dietary fibers are basically a huge and vast group of carbohydrates and our digestive system is unable to digest them. ^{[1, 2, 7]} Dietary fibers are one of the hot diet issues that all of us know how important they are for maintenance of our health; they are found in all plants. ^{[1, 2]} There are various sources of fibers include oatmeal, oat bran, grains, barely, celery, wheat bran, whole grain etc. ^[1] Fiber is considered as an important ingredient of healthy diet and one should get significant healthful amount of dietary fibers per day to be fit and healthy forever. Current recommendations suggest that an adult must consume 20 to 35 grams of dietary fiber per day. ^[1] Another fact is also important that an American diet typically have lacking of fiber, just because of refining. ^[3] Hence the use of dietary fibers as nutritional supplement is recommended and common practice now-a-days.

The majority of whole foods or unprocessed foods contain a combination of the two types of fibers; soluble fibers and insoluble fibers. ^{[1, 2, 7]} Psyllium, pectin, and the soft parts of most fruits, peas, and dried beans are examples of soluble fiber; ^[2] while insoluble fibers are found in flaxseed, the skin of fruits, such as apples, blueberries, and grapes. ^[2] Both types of dietary fibers help to preserve the health of the intestinal tract as well as they promote regular elimination of stool. ^{[1, 2]}

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Constipation is the most common gastric complaint in U.S. particularly in elderly people. ^{[1, 2]} Dietary fibers retain water in digestive tract that results in softer and bulkier stools help in condition of constipation. ^{[3, 4, 5, 6, 7, 9, 11, 12, 13]} Dietary fibers can be used to relieve mild-to-moderate diarrhea. In this regard the soluble fibers take up and preserve a significant amount of water in the digestive tract, in this manner they make stool slower to pass. ^{[2, 8, 13]}

Use of dietary fibers may have beneficial effects to reduce swelling or soreness in lower intestinal wall. ^{[1, 2, 3, 4, 11, 12]}

Dietary fibers may have wholesome effects to lessen anal itching and pain during bowel movement. ^{[1, 2, 3, 4, 5, 6, 7, 13]}

As a part of healthy diet fiber shows its beneficial effects on heart health. ^{[1, 2, 3, 4, 6, 12, 13]}

Use of dietary fibers may have beneficial effects to stabilize the blood glucose level. ^{[1, 3, 4, 12]}

It may reduce the risk of long standing problems of colon as it speeds up the rate of passing of stool from digestive tract and by keep it clean. ^{[1, 2, 3, 4, 5, 7, 10]}

Use of dietary fibers also provides its valuable effects during longstanding problems of breast and prostate. ^{[2, 5, 6]}

Dietary fibers are quite effective in lowering total cholesterol as well as low density lipoprotein mostly said as LDL or bad cholesterol. ^{[2, 3, 4, 5, 6, 7, 11, 13]}

Regular intake of dietary fibers may give its dependable effects lower blood pressure. ^[2]

It is also evident that use of dietary fibers may provide support immune system. ^[6]

Dietary fiber may reduce appetite ^[7] and improves energy decrease fatigue. ^{[3, 6]}

1. Mike Fillon. (2003) Real RDAs for Real People. Page No. 37, 38, 107, 137, 138,139 and 140. USA: Woodland.
2. http://www.umm.edu/altmed/articles/fiber-000303.htm
3. Phyllis A. Balch, CNC & James F. Balch, M.D. (2000). Prescription for Nutritional Healing. (3rd edition) Page No. 3, 69 and 300. Penguin Putnam INC. New York: Avery.
4. Kenneth A. Goldberg, M.D. (2001) The Men’s Health. Longevity Program. Page No. 26, 41, 117, 287, 293, 310 and 313. USA: Rodale Inc.
5. Lorna R.Vanderhaeghe, BSc and Karlene Karst, BSc, RD. (2004). Healthy fats for life. (2nd edition). Page No. 50, 102, 105, 110, 154, 158, 161 and 169. Canada :Wiley
6. Dr. Richard Firshein (1998) The Nutraceutical Revolution. Page No. 86, 106, 132, 135, 136 and 140. London: Vermilion.
7. http://en.wikipedia.org/wiki/Dietary_fiber
8. http://en.wikipedia.org/wiki/Psyllium
9. http://en.wikipedia.org/wiki/Constipation
10. https://www.health.harvard.edu/fhg/updates/update0906b.shtml
11. James A. Duke (1997). The Green Pharmacy. Page No. 169, 170, 141, 142, 249 and 257. Pennsylvania: Rodale Press Emmaus
12. http://www.umm.edu/ency/article/002470all.htm
13. Marcia Zimmerman, CN & Jayson Kroner, CSN. (2006). 7-Syndrome Healing. Page No. 92, 200 and 201. Chico, California: Nutrition Solution Publications.

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These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, cure, mitigate, treat, or prevent any disease.