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Dietary fiber: what is it? What is the recommended amount for you?

Dietary fibers are edible parts of plants or their extracts that cannot be digested or absorbed in the small intestine and are fermented in the large intestine completely or partially. The human body does not decompose.

Dietary fibers are characterized by many physical and chemical properties, including solubility, fermentability, viscosity, and water absorption. Moreover, fibers are divided into dietary fibers and fibers found naturally in foods. Added to processed foods are functional fibers, which are extracted or separated from whole foods.

Dietary fiber types

The most common classification of food fibers is based on their composition into linear or non-linear polysaccharides, or on their solubility into soluble or insoluble, and this classification is explained below:

These fibers absorb water and form a gelatinous substance in the digestive tract, and some of them can be digested by bacteria. Water-soluble fibers include pectin, gum, and vegetable jelly. Useful substances fermented. Large intestine foods include: oats, barley, raw guar gum, nuts, seeds, legumes such as lentils, peas and beans, as well as fruits. Water is absorbed by some vegetables and some fruits.

Cell wall components such as cellulose make up water-insoluble fibers, including wheat bran, which do not dissolve in water, do not keep in water, and do not ferment well. It is worth noting that most plants have insoluble fiber in water, such as cellulose and whole wheat flour, as well as some types of vegetables such as cauliflower, green beans, and potatoes. As part of a healthy diet, it is essential to support a variety of body systems in different amounts.

Dietary fiber recommendations

Experts recommend increasing fiber intake as part of a healthy, balanced diet, and the following amounts are recommended for different ages:

The daily requirement for children between the ages of 2 and 5 is 15 grams.

The daily requirement for children aged 5 to 11 is 20 grams.

The daily requirement for children between the ages of 11 and 16 is 25 grams.

 

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