Synopsis

Source of validity: Scientific
Rating (out of 5): 5

Dietary fiber is strongly supported by scientific evidence for its role in supporting small intestine and overall digestive health. Fiber, which includes both soluble and insoluble types, is found in plant-based foods such as fruits, vegetables, whole grains, and legumes. Insoluble fiber adds bulk to stool and promotes regular movement through the digestive tract, helping prevent constipation and supporting the normal function of the intestines. Soluble fiber, on the other hand, forms a gel-like substance in the gut, which can help slow digestion and improve nutrient absorption in the small intestine.

Numerous clinical studies and meta-analyses have demonstrated that adequate intake of dietary fiber supports gut motility, reduces the risk of gastrointestinal disorders (such as diverticulosis and irritable bowel syndrome), and fosters a healthy gut microbiome. The fermentation of certain fibers by gut bacteria in the colon produces short-chain fatty acids, such as butyrate, which have anti-inflammatory effects and may help maintain the integrity of the intestinal lining. While much of this fermentation occurs in the large intestine, the small intestine benefits from the improved transit time and microbial balance promoted by fiber intake.

Major health organizations, including the World Health Organization and the American Gastroenterological Association, recommend high-fiber diets for digestive and intestinal health based on this robust body of scientific evidence.

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