10 March 2021

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Dietary fiber is one of the 7 main nutrients needed by the human body. It is classified as a type of carbohydrate. However, because of the absence of enzyme in our body, the polysaccharides couldn’t be digested and absorbed. The question is, why dietary fiber still classified as one of the 7 main nutrients even though it can’t be absorbed by the human body? Come with us and you will know more about it!




What are the uses of dietary fibers?

In fact, dietary fibers can be categorised into 2: soluble dietary fibers and insoluble dietary fibers. They both have respective functions.


1. Help to regulate body weights and appetite


Soluble dietary fibers act as a sponge in the gastrointestinal tract and absorb the water to expand itself. It will enlarge the size of foods and defer the empty feeling in our stomachs. Therefore, foods that are rich in dietary fibers can make us feel sated and help us regulate our weights and appetite.


2. Manage our calories intake


As dietary fibers absorb enough water, it will form a thin layer in our gastrointestinal tract. Eventually, it will slow down the absorption of carbohydrates, sugars and fats.


3. Help to smoothen the process of defecation


As soon as insoluble dietary fibers enter our large intestines, it will act as a ‘cleaner’ and start to absorb the residues in the intestines. Meanwhile, it will absorb the water and expand its size. The stool will continue increase in weight and become soft. With that, the intestinal mobility will quicken the defecation of putrefaction and stool.


4. Maintain micro-ecological health in our intestines



Besides that, dietary fibers will unleash the function of prebiotic in our intestines. At the same time, prebiotic can even nourish the ‘good bacteria’ in the intestine. Therefore, taking in sufficient dietary fibers can help to maintain the balance of micro-ecological health in our intestines.


What kind of foods are rich in dietary fibers?

Vegetables, fruits, whole grains products, lentils, nuts and others.



How much fibers intakes do a person need in a day?

American Dietetic Association suggests that a healthy adult needs to have at least 30 gram of fibers per day. However, majority of adults only have fibers intakes that are below 20 gram each day.


How much is 30 gram of fibers?

Example:

1 banana: 3g of fibers | 1 apple: 4g of fibers | 1 carrot: 3g of fibers | half a cup of oats: 9g of fibers

Now, you can imagine that how hard that is to gain sufficient fibers in our daily meals. Not only that, we still need to consider the calories and sugar content in the foods we take in.

If you’re worried about not being able to take in sufficient fibers for better health, don’t be worried!


PhytoFairy recommends you PHHP Phyto Fiber, which contains 4 natural plant ingredients: Oat, Roselle, Psyllium Husk and Hawthorn Berry. It is formulated with soluble and insoluble dietary fibers that can help in providing the fibers needed by the body.