Ravintokuituja

Ravintokuituja, commonly known as dietary fiber, refers to the indigestible carbohydrates found in plant-based foods. These include cellulose, hemicellulose, lignin, pectin, gums, and mucilages. Unlike other carbohydrates, dietary fiber is not broken down by human digestive enzymes and therefore passes through the digestive system largely intact.

Dietary fiber is broadly categorized into two main types: soluble and insoluble fiber. Soluble fiber dissolves in water to form a gel-like substance. It is found in foods such as oats, barley, nuts, seeds, beans, lentils, and fruits like apples and citrus. Insoluble fiber, on the other hand, does not dissolve in water and adds bulk to the stool. Sources of insoluble fiber include whole grains, wheat bran, vegetables like cauliflower, green beans, and potatoes, and fruit skins.

The consumption of dietary fiber is associated with numerous health benefits. Fiber helps regulate blood sugar levels by slowing down the absorption of sugar. It can also contribute to lowering cholesterol levels, particularly LDL or "bad" cholesterol. Furthermore, dietary fiber promotes digestive health by adding bulk to stool, which aids in preventing constipation and maintaining regular bowel movements. A diet rich in fiber may also play a role in weight management by promoting a feeling of fullness, thus reducing overall calorie intake.

It is recommended to gradually increase fiber intake and ensure adequate fluid consumption to avoid digestive discomfort. Foods naturally rich in fiber are generally preferred over processed supplements.