The different types of fiber and their usefulness in health

The topic chosen for today’s post is dietary fiber.
In the next few paragraphs we will analyze the origin, types, benefits and supplements contained in this important compound that is giving a lot to talk about lately in the academic environment.

In addition, we will give some details of our new launch, Active Smart Fiber, and we will focus on its properties and the benefits for those who decide to consume it.

Dietary fiber or dietary fiber

The generic term dietary fiber refers to a heterogeneous group of highly diversified compounds that vary in terms of structure and physicochemical characteristics such as solubility, viscosity, fermentability.

Fibers can generally be classified into three groups: vegetable fibers, which are highly fermentable with few indigestible residues; bran, which are less fermentable; and chemically purified fibers such as wood cellulose, which are relatively unfermentable.

A class of soluble substances, including pectins and gums, may not be true fibers, but they are considered part of the dietary fiber complex because of the similar effects they can have on the diet.
In the general population, current guidelines recommend a total fiber intake (both soluble and insoluble) of 20 to 35 g/day.

Regulatory authorities recommend an adequate intake of fiber to obtain benefits in the excretion of feces, for relaxation and regular intestinal transit, as well as for its metabolic action in the maintenance of adequate metabolism of cholesterol and glucose.
The role of fiber in health and disease is quite complex, and current analytical techniques are discovering new types of interaction in human metabolism related to fiber intake.
Beyond the total amount of fiber to be consumed, there are no indications that specify the types of fiber or the proportions of the different foods that contain it to reach an optimal intake.

How are the different types of fiber classified?

In 2007, FAO/WHO experts stressed that the term dietary fibre refers to the indigestible carbohydrates contained in grains, seeds, vegetables and fruits.
This is the most internationally accepted definition.
The U.S. Codex Alimentarius Commission, which sets international guidance standards for foods, introduced the following definition of dietary fiber in 2009: carbohydrate polymers with ten or more monomer units, which are not hydrolyzed by endogenous enzymes in the small intestine of humans and fall into the following categories:
(a) edible carbohydrate polymers naturally present in food as consumed;
(b) carbohydrate polymers obtained from food raw materials by physical, enzymatic or chemical means; and
(c) synthetic carbohydrate polymers.
It was also suggested that individual countries could decide whether to accept oligosaccharides with a polymerization grade of three to nine as fiber, which creates some uncertainty regarding a correct and unambiguous definition.

Dietary fiber is composed of carbohydrate polymers with three or more monomeric units, plus associated substances.
In the European Union, the minimum number of carbohydrates in fibers is three monomeric units.

To be included in the definition of fiber, a health benefit is required, such as decreased bowel transit time, increased stool volume, reduced blood cholesterol, and/or modulation of glucose metabolism.
Adequate intake for the U.S. was based on the cholesterol-lowering effect.
The European Food Safety Authority’s (EFSA) indications on health claims related to dietary fibre inform the use of the term soluble and insoluble in the literature to classify dietary fibre according to a physicochemical characteristic linked to different physiological effects.
However, aqueous solubility does not always predict physiological effects, so a different classification has been proposed according to the main characteristic of viscosity, fermentability and bulky effect in the colon, which is related to water solubility and swelling capacity.

There is an overlap between the characteristics used for classification, which creates confusion when

Correlate specific characteristics of dietary fiber to look at health outcomes.
Soluble, non-viscous and easily fermentable fibres (inulin, wheat dextrin) are dissolved in water and fermented quickly and completely.
Soluble, viscous and easily fermentable fibers (β-glucan, gums, pectin) are similar, but form a gelatinous consistency with water.
These characteristics are lost after fermentation.
Soluble, viscous, slow-fermenting fibers (psyllium) also form a gel-like consistency, but do not undergo extensive fermentation.
As such, the ability to interact with water is preserved throughout the colon.
This allows the stool to soften in constipation sufferers and adds firmness to loose stools.
Foods rich in water-soluble fiber include dried beans, oatmeal, barley, and some fruits and vegetables.

Insoluble fibers (wheat bran, lignin, cellulose) exert a laxative effect by stimulating and irritating the intestinal mucosa to increase secretion and peristalsis.
Vegetables and grains are especially rich in water-insoluble fiber, with the highest amounts in wheat and corn.

EFSA also includes in the definition of dietary fibre polymers obtained by physical, enzymatic or chemical means with a demonstrated beneficial physiological effect. The EU Regulation (EC) No 1924/2006 on nutrition and health claims for foods specifies the requirement for the use of the terms “source of fibre” or “high fibre”. The claim that a food is a source of fiber can only be made if the product contains at least 3 grams of fiber per 100 or at least 1.5 grams of fiber per 100 kcal (418 kJ). The claim that a food is high in fibre, and any other claim that may have the same meaning to the consumer, can only be made if the product contains at least 6 grams of fibre per 100 or at least 3 grams of fibre per 100 kcal. (418 kJ) https://doi.org/10.3390/nu11092149

Studies that support

In a recent study, the Global Burden of Diseases consortium concluded that a suboptimal diet is responsible for more deaths than any other risk factor globally, including smoking.
Therefore, it was suggested that promoting the consumption of dietary components for which intake is below the optimal level is an efficient way to mitigate the burden of disease related to dietary risks https://doi.org/10.1016/S0140-6736(19)30041-8

In this context, dietary fibers represent a very promising target; in fact, their intake has been consistently reported as inadequate compared to the recommended intake, regardless of country. Dietary fiber consumption has been associated with a variety of health benefits, both in the short term, e.g., reduced intestinal transit time, reduced postprandial blood glucose concentration, and in the long term, with growing evidence suggesting a role of fiber in preventing mortality and chronic diseases such as cardiovascular disease.
A well-established way to reduce the risk of developing cardiovascular disease is to reduce serum LDL cholesterol levels by reducing saturated fat intake.
However, the importance of other dietary approaches, such as increasing the intake of water-soluble dietary fibers, is increasingly recognized.

Well-controlled intervention studies have now shown that four main types of water-soluble fiber (β-glucan, psyllium, pectin, and guar gum) effectively reduce serum LDL cholesterol concentrations, without affecting HDL cholesterol or triacylglycerol concentrations.

It is estimated that, for each additional gram of water-soluble fiber in the diet, serum concentrations of total and LDL cholesterol decrease by − 0.028 mmol/L and − 0.029 mmol/L, respectively.
Despite the large differences in molecular structure, there were no major differences between the different types of water-soluble fiber, suggesting a common underlying mechanism.
In this respect, water-soluble fibers most likely reduce the reabsorption of bile acids .
As a result, hepatic conversion of cholesterol into bile acids increases, which will ultimately lead to increased absorption of LDL by the liver.
In addition, epidemiological studies suggest that a diet high in water-soluble fiber is inversely associated with cardiovascular disease risk.
These findings are the basis for current dietary recommendations for increasing water-soluble fiber intake. https://doi.org/10.1016/j.physbeh.2008.01.001

According to another study, psyllium significantly decreased serum glucose and glycosylated hemoglobin in outpatient diabetic patients. Psyllium is a bulking laxative that is high in fiber and mucilage, and its beneficial effect in the treatment of type II diabetes has not been fully demonstrated.
The purpose of this study was to determine the plasma-reducing effects of 5.1 grams of psyllium twice daily, as an adjunct to dietary and pharmacological therapy, on lipid and glucose levels, in patients with type II diabetes.
The study included 49 volunteers who were given dietary counseling before the study and then followed for eight weeks into the treatment period.
Fasting plasma glucose was measured every two weeks and levels of total plasma cholesterol, LDL cholesterol, HDL cholesterol, triglycerides, and insulin were measured every four weeks.
Glycosylated hemoglobin (HbA1c) was also measured at the beginning and end of the study. Serum glucose and HbA1c were recorded to show a significant reduction, while HDL cholesterol increased significantly after psyllium treatment.
The LDL/HDL cholesterol ratio decreased significantly.
The study concluded that psyllium for people with type II diabetes is safe, well-tolerated, and improves glycemic control. https://doi.org/10.1016/j.jep.2005.06.042

Soluble fiber and serum lipids

The independent ability of dietary fiber to reduce serum lipid levels is still controversial.
According to one study, the purpose of which was to review the available evidence on the impact of soluble fibers on serum lipid levels, soluble fibers appear to have a greater potential to alter serum lipid levels than insoluble fibers.
It was concluded that there would be a significant reduction in serum total cholesterol level from soluble fibre in 68 of the 77 (88%) human studies reviewed in one study.
Of the studies that measured low-density lipoprotein cholesterol, 41 of 49 (84%) reported significant reductions. https://doi.org/10.1016/0002-8223(94)90099-X

Changing the Paradigm of Metabolic Syndrome

Due to its increasing prevalence in Western countries, metabolic syndrome, a common metabolic disorder that clusters a constellation of abnormalities including central obesity, hypertension, dyslipidemia, and insulin resistance, is emerging as one of the world’s most important public health problems.
Considering that it is an important risk factor mainly for type 2 diabetes and cardiovascular diseases, and also for many types of cancer.

A primary therapeutic approach to the prevention and treatment of this syndrome involves lifestyle changes.
Among dietary modifications, dietary fiber intake could play an interesting role in the management of the syndrome, through different mechanisms related to its dietary sources, specific chemical structure and physical properties, or fermentability in the gut.
According to all these variables, it has been reported that different types of dietary fibers participate in the control of body weight, glucose and lipid homeostasis, insulin sensitivity, and in the regulation of many markers of inflammation involved in the pathogenesis of metabolic syndrome, and which are also considered among its characteristics. https://doi.org/10.1016/j.jnutbio.2007.02.009

What about the microbiota?

Dietary fiber is a crucial component of a healthy diet, with benefits that can be attributed to processes in the gut microbiota and the resulting byproducts.
Observational studies support associations between dietary fiber intake and depression and inflammation, but the potential mechanisms are not well understood. There is evidence for the effects of dietary fiber on depression and inflammation, considering the plausible mechanisms linking dietary fiber and depression, including microbiota-driven modification of gene expression and increased neurotransmitter production.
In addition, inflammation may mediate the relationship between dietary fiber intake and depression.
A high-fiber diet potentially reduces inflammation by modifying both the pH and permeability of the gut.
The resulting reduction in inflammatory compounds can alter neurotransmitter concentrations to reduce symptoms of depression. https://doi.org/10.1093/nutrit/nuz072

Salengei’s contribution

From Salengei we are very happy to present Active Smart Fiber, the new product in the Active Supplements range.
It is a natural supplement based on plants, mucilage, fibers and minerals, designed to restore, optimize and maintain health and intestinal transit.
It contains a complex of several medicinal plants such as:

• Dandelion: powerful prebiotic that acts as a nutrient for beneficial bacteria in the intestinal microflora.
• Ispagula: lubricates the intestinal tract allowing the sliding of fecal matter and the increase of peristalsis.
  On the other hand, it increases the consistency of liquid stools in episodes of diarrhea.
• Aloe vera: it has a regenerative effect, hydrates, lubricates and covers the digestive mucous membranes with a layer of healing gel.
  It controls pH and has a mild antibacterial and antiseptic effect.
• Garcinia cambogia: controls constipation, bloating and intestinal disorders.
  It has a mild antiseptic and astringent effect in the case of gastrointestinal infections.
• Boswellia Serrata: has a marked anti-inflammatory power on the mucous membranes and skin, similar to the effect of steroidal anti-inflammatory drugs.
• Icelandic moss: contains cetric acid, which acts as a digestive tonic, promotes digestion.
  Its therapeutic component is cetric acid, which acts as a digestive tonic, promoting digestion.

Each of these plants, in addition to their medicinal properties, provides a different form of fiber.
All together they create a synergy with a powerful nutritious-prebiotic effect. Active Smart Fiber also contains the mucilage and nutrients that come from ground chia and flax seeds.
In addition, it provides magnesium in its bioavailable form, essential for the proper functioning of the smooth muscles of the digestive system.

This combination proposes all the components for:

• Proper functioning and proliferation of healthy gut microflora Integrity and maintenance of digestive mucosal health
• The formation of formed intestinal waste, of soft, spongy and easy to evacuate consistency
• Optimal functioning of the muscles of the digestive tract.

Conclusion

Dietary fiber is becoming increasingly important among so-called smart foods.
Its well-known regulatory action on intestinal transit is increasingly enhanced by other beneficial actions for health that were not so well known until now.

Several studies will be necessary to be able to affirm with certainty about the enormous benefits of its intake, as well as a more detailed regulation about the types that should be consumed according to the type of condition suffered.

At Salengei we continue to provide knowledge and products that improve your health and prevent the appearance of diseases.
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