Dietary fiber plays an essential role in the body's proper functioning, but what exactly is it?
Dietary fiber is a group of nutrients found primarily in plant-based foods. Fiber is like the superhero of the food world because it has the unique ability to accompany other nutrients through the digestive process without being completely broken down. It therefore keeps the digestive system healthy by “cleaning” it and help you feel full by taking up space in your stomach.
The broad family of dietary fibers includes a variety of molecules of different sizes. The largest group consists of long-chain fibers found in most fruits, vegetables, grains, legumes, beans, and nuts. These fibers include cellulose, pectin, and glucans. The second group consists of medium-chain fibers such as fructo-oligosaccharides and galacto-oligosaccharides, which are found in chicory, onions, and asparagus. Resistant starch (found in bananas and potatoes) and lignin, found in carrots and turnips, are also considered fibers.
Most consumers are familiar with the famous “5 fruits and vegetables a day” guideline, but what is the reality of fiber intake in France?
In 2020, a study of the Nutrinet cohort involving more than 100,000 people[i] revealed that 92.5% of participants did not meet the recommended daily intake of 30 grams of fiber per day[ii]!
There are many reasons for this low intake: poor dietary choices, a lack of knowledge about sources of fiber, financial barriers, and so on…
What are the health benefits of eating fiber?
When we hear the word “fiber,” we often think of “digestion,” and while fiber does indeed support healthy digestive function, that’s far from its only benefit! Dietary fiber offers many other health benefits, which have been well documented by scientific studies: it helps with weight management, increases feelings of fullness, and promotes more stable blood sugar levels. A high-fiber diet is thus linked to a reduced risk of chronic diseases (cardiovascular and cerebrovascular diseases, diabetes, and cancer)¹.
What is the impact of a plant-based diet on fiber intake?
One of the best ways to increase your fiber intake is to adopt a plant-based diet. Fruits, vegetables, legumes, whole grains, and nuts are major sources of fiber, and should be included in main meals—and why not as snacks or between-meal treats? It’s often a good idea to replace low-fiber foods with higher-fiber alternatives: whole grains instead of white rice and regular pasta.
We often hear that eating plant-based foods affects flatulence… Why is that?
It is common to associate plant-based foods—and thus increased fiber intake—with increased flatulence. Indeed, since fiber is not digested in either the stomach or the small intestine, it comes into contact with the bacteria of the microbiome, which become increasingly abundant as it moves toward the colon. These gut bacteria are able to break down dietary fiber, generally through a fermentation process that produces compounds such as short-chain fatty acids, which have beneficial effects on the gut ecosystem—but also…gas! Hence the potential for flatulence.
However, it is important to note that these side effects are generally temporary and subside as the digestive system adjusts to a diet higher in fiber.
If the gas persists or is accompanied by abdominal pain or other unusual symptoms, such as weight loss, it may be a condition specific to the individual; you should consult your doctor to determine the cause.
At HappyVore, all of our products are labeled as “a good source of fiber” or “high in fiber,” which corresponds to an amount defined by regulations as a significant intake for the body
[i] Associations between dietary fiber intake and the risk of cardiovascular disease, cancer, type 2 diabetes, and mortality in the prospective NutriNet-Santé cohort.Partula V, Touvier M., et al., Am J Clin Nutr. July 1, 2020;112(1):195-207.
[ii]Update to the PNNS Guidelines: Revision of Dietary Intake Guidelines, Dec. 2016
