Dietary fibre is a foodstuff, or rather a food ingredient that has been known and valued for years. The right choice of type and source will help not only in constipation but also in many other diseases. Many people are mainly interested in it when it comes to slimming therapy and they are quite right to do so. However, what is called vital fibre? Is it still the same component? Is it something completely different?
Table of content
- Dietary fibre
- Sources of dietary fibre
- Vital fibre
In order to understand the subject better, it is worth taking a small look at the fibre itself.
Dietary fibre is a carbohydrate. Carbohydrates, in turn, are divided into assimilable and unassimilable. The second group includes the ingredient which are being discussed. Assimilable carbohydrates are those that are fully digested and absorbed, while the non-absorbable ones are only partially digested or not at all. Fibre did not used to be associated with any nutritional value. Today, it is known that one gram provides an average of 2 kcal.
The dietary fibre can also be divided into two types. Soluble fibre, which includes pectin, hemicellulose, rubber, beta-glucan, mucilage and inulin, is partially soluble in water. The intestinal bacteria produce short chain fatty acids from it. Soluble fibre slows down the intestinal passage, giving the feeling of satiety, and also reduces the absorption of cholesterol which reduces its concentration in blood.
Insoluble fibre, such as cellulose, hemicellulose, lignin, in turn binds water and thus increases faecal mass, which facilitates bowel movements. It also binds toxins in the intestines and facilitates their removal.
Dietary fiber also stimulates the chewing function and can prevent the development of colorectal cancer or diverticulosis of this organ. It also reduces the concentration of glucose and insulin after a meal.
The daily dietary fibre requirement is at least 25 grams per day for an adult. With age, the supply may be reduced unless constipation occurs. For people with diarrhoea and recommendations for an easily digestible diet, the supply of dietary fibre should also be reduced.
Too much fibre in the diet is also a risk of poorer absorption of minerals. It also interacts with some medicines, so you should always read the accompanying leaflets or consult your doctor or a pharmacist.
Sources of dietary fibre
Fibr eis usually found in cereal products, such as bran, flakes, bread, rice and groats. Equally large quantities can be supplied by eating nuts, vegetables and fruit with peel. Juices have small amounts of fibre, provided they are not clarified.
Table 1. Fibre content of food products 
|Product||Fibre content [g/100 g per product].|
|peaches, oranges, mandarins||1,9|
|celery, parsley (root)||4,9|
When consuming larger amounts of fibre, you should also remember to take larger amounts of fluids. Without this, fibre will not work and, consequently, constipatio can be developed.
It is difficult to solve the mystery from where such a name comes from. It is even harder to determine exactly how much fibre we find in a product.
The product called vital fibre is composed of the seeds and seed husks of two plants, namely the plantain (Plantago psyllium) and the eggplant (P. ovata). According to Polish scientists, vital fibre is an insoluble fraction of dietary fibre. There is some explanation for this, but not entirely.
The insoluble fibre is actually found there.The sources do not state which plant contains more of it. Once you see the information that the plantain is a source of soluble fibre, once that it is insoluble. However, the vast majority is in favour of the second version. The eggplant cake in turn contains more soluble fibre. In the context of the whole product, we may indeed have an advantage of the insoluble fraction, as the vital fibre contains 80% of the plantain and 20% of the eggplant. These proportions are unchanged, although sometimes we can find ground flaxseed instead of P. ovata in the product.
It is never the case that a product contains only soluble or only insoluble fibre. This should be kept in mind, as the properties of both goblets indicate both the characteristics of the first fraction and the second one. It is therefore safer to assume that they are the source of both types of fibre.
Both species of gobies come from southern regions, the characteristics of both were known centuries ago. The gobies were used to increase satiety, but also in diseases of the upper respiratory tract or headaches, and even in skin problems. The eggplantry has similar properties.
How does dietary fibre work?
Vital fibre has the characteristics of both types of dietary fibre. As we find more insoluble fractions in the mixture, it will act against constipation. The grains bind large amounts of water and increase faecal mass, which by pushing on the intestinal walls stimulates bowel movements.
Insoluble fibre also binds toxins in the intestines, facilitating their excretion. It also has a proven effect of keeping the blood sugar levels low and reducing insulin shedding. Therefore, it can be a prevention of type 2 diabetes and metabolic syndrome.
Soluble fibre, on the other hand, improves the lipid profile and can reduce the intensity of diarrhea. It will simply regulate the natural rhythm of bowel movements. If it is combined with water, it promotes the formation of a gel that fills the stomach and reduces the feeling of hunger. Slow bowel movements help regulate blood glucose levels.
Both types of fibre also have a beneficial effect on intestinal microbial microorganisms.
Slimming and vital fibre
As far as fibre and its effectiveness is concerned, the question arises as to whether it makes sense to use it for weight loss?
The fact that the satiety after the meal is increased is a reason for this. Slimming is about eating less and vital fibre can definitely be helpful. More fibre also means fewer calories. In addition, the effect on carbohydrate and lipid metabolism will reduce the risk of diet-related diseases, often accompanying obesity and overweight.
The impact on microbes is also significant. A diet rich in fibre increases the number of Bacteroidetes, which are the domain of slim people.
Does it make sense to supplement it? If you have a problem covering a minimum of 25 grams, yes. However, in a slimming diet, it is better to simply bet on increased consumption of vegetables, fruit, whole-grain products and pulses. By adding a tablespoon of vital fibre to our meals during the day, we use half of our daily requirements. That is why, it is important to be careful with the rest of the products so that we do not overdo the amount of dietary fibre and do not develop diarrhoea. It is better to cover the recommendations with standard products rich in fibre. The volume of a meal is higher and the saturation index can be raised the same in all meals.
It is allowed to treat ourselves with babe seeds or linseed, for example when we eat something fast and need to saturate ourselves for longer than a while. As research shows, the addition of small amounts of vital fibre to yoghurt significantly increases its satiety, more than twice. However, let us make sure that we do not exceed 40-50 grams of fibre per day without clear recommendations. Also pay attention to the medicines you take so as not to interfere with their effect.
Conclusion: a good product, but definitely not necessary.