Is fiber good for diabetics?
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Fiber is an important to people who have diabetes for a couple of reasons. First, fiber lowers the glycemic index and load of a food by adding bulk. In addition, soluble fibers promote the formation of gels in the stomach which slows the digestion and absorption of carbohydrates. These effects lower the glycemic response of a food and contribute to better blood glucose management. Fiber consumption, particularly whole grains seem to increase insulin sensitivity. That means that the pancreas will be lower throughout the day, which can lower the risk of heart disease (see Diabetes in Disease/Prevention). Lastly, fiber promotes satiety and can reduce total food consumption at a meal leading to less carbohydrate and calories consumed. In turn, reducing the number of calories consumed can promote weight loss in overweight people with diabetes which is important since most are overweight, primarily those with type 2. |
Can fibers enhance mineral absorption?
Soluble fibers such as insulin and FOS enhance the absorption of some minerals in the colon, namely calcium and magnesium. While researchers are trying to better understand how this occurs, it would seem that there are a couple of possibilities. First, minerals such as calcium and magnesium can bind to fibers further up in the digestive tract. Then when soluble fibers are broken down in colon they are released and available for absorption. The creation of acids (short chain fatty acids and lactate) when soluble fiber is broken down by bacteria decreases the pH of the colon, which in turn enhances the absorption of calcium and magnesium.
Can fiber support immune function?
In addition to supporting heart and gut health as well as enhancing the absorption of key minerals, dietary fiber can also enhance the immune system. When soluble fibers are broken down by bacteria in the colon the by-products seem to increase the production of T helper cells and antibodies, as well enhance key immune system operations that provide immune protection.
Are there other dietary considerations when eating a high-fiber diet?
Perhaps the most obvious consideration is the production of gases, which may lead to bloating and cramping and the possibility of diarrhea. These symptoms seem to be most common when people who are not fiber consumers increase their fiber intake dramatically. It is recommended that people who are sensitive to fiber and these effects ramp up their intake slowly. Because fiber binds water, which is used to soften stool, there might be an additional need for water. This is easily solved by consuming fiber foods and supplements with water or other fluid.
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