Speaker #0Hello everyone and welcome to the Blueness Guide, the ideal nutrition guide for humankind. In this podcast we will discuss the topic of fiber, those molecules that belong to the carbohydrate family and which have a very specific benefit for the body, especially when it comes to digestion. We will start by defining them before looking at how they work, their benefits and the generally recommended daily intake. So, What exactly are fibers? Fibers are found in plants, such as leaves, roots and fruit skins. And they are a particular type of carbohydrate called polysaccharides. These are chains, more or less long, made up of different simple sugars. Simple ones. Fibers provide almost no energy, unlike other carbohydrates, because the body cannot digest them. But then, what are fibers actually good for? And why are we told to eat so much of them? In fact, fibers play an important role in intestinal transit by reducing constipation, as well as in regulating blood sugar levels, because they slow down the absorption of other carbohydrates. Remember, in the podcast dedicated to carbohydrates, we saw that a hormone, insulin, was responsible for reducing blood sugar levels, that is the amount of sugar circulating in the blood for the good of the body by slowing down the absorption of other carbohydrates fibers therefore help to smooth out and reduce insulin spikes the benefits could be threefold first sparing insulin which would help maintain its effectiveness over time second providing a more continuous release of energy from the metabolism of carbohydrates Finally, reducing the storage of carbohydrates as fat. In this way, fiber could help prevent weight gain, cardiovascular diseases, colon cancer, and type 2 diabetes. So, there are three types of fiber. Insoluble fiber, soluble fiber, and fructans, which are included among the soluble fibers. First, insoluble fiber, what is it? They're called that. because they pass through the digestive tract without dissolving in water. Instead, they absorb water, which causes them to swell. This helps stimulate the movement of food through the stomach and intestines and increases the frequency of bowel movements. Therefore, they are recommended in cases of constipation, but not in cases of diarrhea. The most well-known are lignin, cellulose and hemicellulose. Insoluble fibers are mainly found in certain whole grains, which contain between 7 and 15% of these insoluble fibers, particularly wheat bran, as the fibers are located in the outer layer of the grain, as well as in oil seeds, such as the skin of almonds, for example. whole grain pasta, spelt, flax seeds, leaves, roots, broccoli, brussels sprouts, asparagus, pears, dates, dried figs, prunes, and also in fruits and vegetables, especially, for example, in apple skins. Insoluble fibers are also found in legumes such as chickpeas and lentils. Soluble fibers, on the other hand, disperse in water and form a gel in the intestine during digestion, which helps regulate the absorption of cholesterol, dietary fats, and slows down the digestion of carbohydrates. They thus prolong the feeling of fullness, promote the balance of intestinal flora, and are recommended for the prevention of digestive cancers, particularly colorectal cancer. The best known are pectins, gums, and mucilages. Finally, these soluble fibers are found in particular in legumes, especially red beans and white beans. In dried vegetables, certain cereals such as barley, oats and rye, as well as in fruits like dried figs, prunes, apples and oranges. They can also be found elsewhere as well, in vegetables such as carrots, zucchini or asparagus. You can find a list of the top fiber-rich foods, whether soluble or insoluble, directly on the Blueness website. So what is the recommended fiber intake? A value of at least 25 to 30 grams per day is recommended for a healthy adult, according to official recommendations. Finally, let's take a look at fructans. Fructans are a type of soluble fiber, made up of short chains of fructose, which is a simple sugar naturally found in fruits or honey. Fructans thus serve as the carbohydrate reserve for certain plants. Since fructan is a soluble fiber, it is not absorbed by the human body, and like other fibers, provides no calories. It includes on one hand fructooligosaccharides and on the other hand inulin. Inulin, just like other soluble fibers, forms a viscous gel that slows the absorption of fats and carbohydrates, normally aiding digestion and transit, and improving the gut flora. Fructooligosaccharides, for their part, are thought to help maintain the feeling of fullness and lower blood sugar levels. However, like gluten, some people tend to have difficulty digesting them. Fructans are found in foods such as garlic, onion, chicory, artichoke, asparagus, barley, and also leek. That's all for fibers. We'll see you very soon for the podcast on proteins and soon after on fats. See you soon in the guide, Blueness, the guide to the ideal diet for humankind.
