Fibers

Dietary fiber is a type of carbohydrate found in plant foods that is not fully digested by human digestive enzymes. Unlike most carbohydrates, fiber passes through the small intestine largely unchanged before reaching the large intestine. There, part of it is fermented by the gut microbiota, producing compounds that support intestinal and overall health.

Fiber is naturally present in fruits, vegetables, legumes, whole grains, nuts and seeds. It is commonly divided into soluble fiber, which dissolves in water and forms a gel-like substance, and insoluble fiber, which adds bulk to stool. Most plant foods contain a mixture of both types, and each contributes to healthy digestion in different ways.

Eating enough fiber helps maintain regular bowel movements, supports a healthy gut microbiota and increases the feeling of fullness after meals. Soluble fiber can also help reduce LDL cholesterol levels and slow the absorption of glucose, contributing to more stable blood sugar levels. Because high-fiber foods are often rich in vitamins, minerals and other beneficial compounds, they play an important role in a balanced diet.

Increasing fiber intake gradually and drinking enough water can reduce digestive discomfort such as bloating. Nutrition guidelines generally recommend obtaining fiber from a variety of whole plant foods rather than relying mainly on supplements or highly processed products enriched with isolated fiber.