we don’t assimilate them all in the same way

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    According to a study by American researchers, the health benefits of fiber vary from person to person. It is therefore essential to vary food sources and consume sufficient quantities. Explanations by Virginie Dubois, dietician nutritionist.

    Dietary fiber is essential as part of a balanced diet. A team of scientists conducted a study showing that the benefits of fiber depend on the type, amount consumed and each individual.

    A small study of 18 volunteers

    Based on the observation that Americans generally do not consume enough fiber in their daily diet, the American researchers examined the consequences of a gradually enriched diet.

    They studied a panel of eight men and ten women who were given two different types of fiber: arabinoxylan, found in whole grains, and inulin, which is found in chicory root and onions. Each participant consumed 10 grams per day in the first week of the study, 20 grams per day in the second week, and 30 grams per day in the third week, each period being spaced from the next six to eight weeks of delay without fiber supplementation.

    Different benefits for different people

    For the researchers, the benefits of fiber vary from food to food and from person to person. “Our results demonstrate that the physiological, microbial and molecular effects of fibers differ significantly between individuals. “ explains one of the main authors of this work, Dr. Michaël Snyder, geneticist at Stanford School of Medicine in California, in a press release.

    The researchers found that, on average, some participants who took arabinoxilan, but not all, had a noticeable reduction in LDL (bad) cholesterol levels due to increased bile acid production.

    Those who took low doses of long-chain inulin on average saw a slight decrease in inflammatory markers and an increase in some beneficial gut bacteria.

    Consume dietary fiber every day

    For Virginie Dubois, a dietician-nutritionist, the discovery is not surprising. “Fiber is essential to incorporate into our diet. They allow to prevent or help regulate some pathologies, so we can recommend this or that type of fiber based on the profile of our patient “ explains the specialist. “For example, for a diabetic person, we would rather recommend raw vegetables and greens.

    Two main categories of fibers

    Virginie Dubois reminds us that there are two main categories of fibers, water-soluble fibers and non-water-soluble fibers. “The former are contained in fruit and vegetables, such as apple pectin, which has the property of gelling the food bolus and slowing it down. In addition, the fibers can act as links and limit the absorption of cholesterol “ details the dietician.

    To reap significant benefits, it is advisable to consume 20 to 25 grams of this type of fiber, knowing that for 100 grams of vegetables there are 3 grams of fiber..

    Insoluble fiber is contained in whole grain wrappers, such as wheat bran. “Again, there are many benefits to consuming them, as they bind to the water molecules and cause the food bolus to swell. Be careful, however, to hydrate well and to balance your intake, otherwise they can cause irritation and discomfort in the colon. details the specialist.

    For this type of fiber, which must represent a third of the fiber consumed during the day, it must be 10 or 15 grams, which can be materialized from 150 grams of wholemeal bread for example “.

    Finally, in general, it is recommended to consume fibers of natural origin, of food origin, rather than integrating them with food supplements.

    Les fibres alimentaires<\/a> ne peuvent être digérées par l’appareil digestif humain. En fonction de leur solubilité dans l’eau, on distingue les fibres solubles et les fibres insolubles<\/a>. Chacun de ces deux types de fibres agit de manière différente dans notre organisme, et génère donc des bénéfices variés.<\/p>\n

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