Dietary fibre functions and benefits
Functions and benefits
Adds bulk to your diet, making you feel full faster
May reduce appetite
Attracts water and turns to gel during digestion, trapping carbohydrates and slowing absorption of glucose
Lowers variance in blood sugar levels
Lowers total and LDL cholesterol
Reduces risk of heart disease
Regulates blood sugar
May reduce onset risk or symptoms of metabolic syndrome and diabetes
Speeds the passage of foods through the digestive system
Facilitates regularity
Adds bulk to the stool
Alleviates constipation
Balances intestinal pH and stimulates intestinal fermentation production of short-chain fatty acids
May reduce risk of colorectal cancer
Fibre does not bind to minerals and vitamins and therefore does not restrict their absorption, but rather evidence exists that fermentable fibre sources improve absorption of minerals, especially calcium.
Some plant foods can reduce the absorption of minerals and vitamins like calcium, zinc, vitamin C, and magnesium, but this is caused by the presence of phytate (which is also thought to have important health benefits), not by fibre.