Dietary fiber is an excellent nutrient that not only relieves constipation but also helps prevent diseases such as diabetes, stroke, and myocardial infarction.However, there are many types of dietary fiber, and their effects vary,It's difficult for an amateur to determine which type to eat.Furthermore, diet alone does not provide enough dietary fiber.It is difficult to consume the recommended amount.is.
That's where this comes in handyDietary fiber supplementsis.
In this article,Here are some of the most effective dietary fiber supplements for your health.
Criteria for choosing a dietary fiber supplement
There are many types of dietary fiber, and they are good for your health, but which types and how much should you consume for the best results?
There are two points to consider when making your selection.
- The balance of two types of dietary fiber
- →Dietary fiber containswater soluble"and"InsolubleThere are two types:。
- Energizing gut bacteriaShort-chain fatty acidsHow much does it increase?
- → Some dietary fibers ferment in the intestinesShort-chain fatty acidsThere are substances that produce this substance.。Short-chain fatty acidsThis nutrient provides energy for the intestines, not only making them healthier but also increasing beneficial bacteria such as bifidobacteria.
I will explain each of them in detail.
The balance of two types of dietary fiber
Dietary fiber can be broadly divided into:Water-soluble, insolubleThere are two types, each with its own advantages. It is important to consume these two types in an optimal balance of dietary fiber.
So, how much of each should you consume?
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ideal = 2 (insoluble) : 1 (soluble)
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However, in reality, many peopleInsufficient water-soluble dietary fiber
reality = 3 (insoluble) : 1 (soluble)
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that's why,Consume plenty of water-soluble dietary fiber.This will help you achieve balance!
According to the National Health and Nutrition Survey, the current ratio of insoluble to soluble stool is approximately 3:1, and from the perspective of relieving constipation, the deficiency of soluble stool, in particular, must be considered a problem.
Among grains and noodles, rye bread and pasta have a high proportion of soluble fiber, while among vegetables and mushrooms, okra and tomatoes are high. Fruits are also rich in soluble fiber. You don't need to strictly adhere to a 2:1 ratio, but actively consuming these foods may help you overcome constipation.
Health UP Illness/Medical CareBalanced intake of dietary fiber; differences in effects between soluble and insoluble fiber.Quoted from '
Water-soluble dietary fiberFurthermore, it has a stool-softening effect, which helps to relieve constipation.
Short-chain fatty acids that revitalize the gut
Water-soluble dietary fiberI mentioned that it's best to consume as much fiber as possible, but there's one more point to consider when choosing dietary fiber. That is,Short-chain fatty acidsのQuantity and type.
Short-chain fatty acidsIt is produced when dietary fiber is fermented by intestinal bacteria.It brings various beneficial effects (regulatory processes) to the body in terms of health. One of these effects is,It promotes the secretion of GLP-1, a hormone that promotes weight loss.There are also others.
Short-chain fatty acids include types such as acetic acid, propionic acid, and butyric acid.
In particular, among short-chain fatty acidsAcetic acidIt has more important functions than other short-chain fatty acids, and its physiological activity (= strength of effect on the body) is high among short-chain fatty acids.
The growth-promoting effect of short-chain fatty acids in vivo is dose-dependent, with butyrate > propionic acid > acetic acid showing the strongest effect in that order.
Quoted and adapted by the author from T. Sakata, Br. J. Nutr., 58, 96 (1987).
While I explained that water-soluble dietary fiber is good for the body because it ferments, there is a compatibility issue between the type of fiber and the type of gut bacteria, and not all water-soluble dietary fiber is good. The amount and type of short-chain fatty acids produced by gut bacteria differ depending on the type of water-soluble dietary fiber.
In summary,It is easy for intestinal bacteria to ferment, and furthermore,Butyric acidThe conclusion is that water-soluble dietary fiber, which produces a lot of "[ ]", is good.。
Recommended dietary fiber supplements
Now, with all of the above in mind, let's introduce some recommended fiber supplements!
Guar gum hydrolysate
First, the water-soluble dietary fiber supplement I recommend is「Guar gum hydrolysate」is.
The following "Taiyo Lab Sunfiber"Guar gum hydrolysateIt contains water-soluble dietary fiber.It's cheaper than other products and highly recommended.It can be easily consumed by dissolving it in water or hot water. It dissolves better in hot water without clumping. Alternatively, you can put a spoonful directly into your mouth and swallow it with water or another beverage.It has a slightly sweet taste and is very easy to eat.
There are many reviews saying that it has improved bowel movements and other issues.You might want to check out reviews on Amazon and other sites to see what makes it effective.However, taking too much at once can cause loose stools, so it's best to start with one spoonful a day.
"Guar gum hydrolysate"As can be seen in the table below, the rate of butyric acid production is high.(See the table below)
| Dietary fiber | Acetic acid | Propionic acid | Butyric acid |
|---|---|---|---|
| cellulose | 35% | 55% | 9% |
| Resistant starch | 41% | 21% | 38% |
| Wheat bran | 61% | 19% | 20% |
| pectin | 71% | 15% | 8% |
| Guar gum hydrolysate | 35% | 36% | 28% |
| Guar gum | 58% | 27% | 8% |
| Oat Bran | 57% | 21% | 22% |
| Fructooligosaccharides | 78% | 14% | 8% |
Even though they are both dietary fiber,Guar gum hydrolysateI think you can see that this one is superior.
Please note the following:「Guar gum hydrolysate"and"Guar gum"teethDifferent thingsis。Guar gum hydrolysateThat is literallyGuar gumThis is what is obtained by enzymatically breaking it down, and as you can see in the photo below, the one on the rightGuar gum hydrolysateIt has absolutely no viscosity. Therefore, it is very easy to drink even when dissolved in water.
Both are dissolved in water.
Taiyo Kagaku Co., Ltd.Solar Chemical and Guar Gum Decomposition ProductsQuoted from and modified by the author from "[Title of the work]".
For those who want to purchase the stick type of "Taiyo Lab Sunfiber," please click here ↓
Inulin
Similarly,Inulin, a water-soluble dietary fiber, is also recommended because it produces a lot of butyric acid.Yes. Inulin is also sweet, so it's said to be delicious even when eaten as is. However, be careful not to eat too much, as it can cause loose stools.
The following NICHIGA inulin is probablyThe cheapest inulin productI think so. The best deal is the 2500g pack for 3,490 yen.(Price on Amazon. Prices may vary.)
As you can see from the table below,Inulin also increases beneficial bacteria such as Bifidobacterium.It also has an effect.
The "oligosaccharides" listed in the upper right of the table above, like inulin, are highly water-soluble and readily utilized by intestinal bacteria. This is because dietary fiber, including inulin, is a collection of linked sugars, and only the particularly short portions within that collection are called oligosaccharides. Therefore, dietary fiber and oligosaccharides are very closely related.
Inulin is converted into oligosaccharides through hydrolysis (i.e., dissolving in water). Similarly, when fermented and broken down in the intestines, it becomes fructooligosaccharides.It also acts as food for beneficial bacteria such as bifidobacteria in the intestines.
Furthermore, when inulin absorbs water in the intestines, it becomes sticky and clings to surrounding carbohydrates, inhibiting their absorption.It stops a rapid rise in blood sugar levels, thus helping to prevent diabetes and glycation.
Please also refer to the following article regarding inulin ↓
Mixing both together doubles the effect!
The dietary fiber that ferments easily is, quite simply,Guar gum enzyme hydrolysate"and"Inulin"is!
Mixing these two together enhances their effects, resulting in a greater overall benefit than taking them individually.
| Types of dietary fiber | Fermentation decomposition rate | Energy conversion factor |
|---|---|---|
| Guar gum enzyme hydrolysate, inulin, pectin, etc. | 75% or higher | 2kcal/g |
| Indigestible dextrin, gum arabic, etc. | 25% or more but less than 75% | 1 kcal/g |
| Polydextrose, agar, psyllium seed husk, etc. | Less than 25% | 0 kcal/g |
"Sunfiber AI" is a product that mixes both of those ingredients together and sells them as such.
However, rather than buying a pre-mixed product,Guar gum enzyme hydrolysate"and"InulinBuying both and mixing them together is the cheapest option and highly recommended.
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