Isabel Viña Bas, physician: “Most adults do not reach the minimum recommended intake of dietary fiber”

Fiber is an essential component of plant-based foods that, although it is neither digested nor absorbed in the small intestine, plays a crucial role in the body’s proper functioning. Found in fruits, vegetables, legumes, whole grains and nuts, fiber has shifted from being seen as a mere “residue” of food to becoming a cornerstone of health and disease prevention.

As physician and health educator Isabel Viña Bas, founder of IVB Wellness, explains: “Fiber is a dietary component present in plant-based foods that cannot be digested or directly absorbed by our bodies. However, it has multiple beneficial functions not only at the intestinal level, but also metabolically and in appetite control. In other words, its role goes far beyond bowel transit.”

Despite its importance, deficiencies are common. “Most adults do not reach the minimum recommended intake of dietary fiber. In general, we should consume between 25 and 30 grams per day, although an ideal range could be between 35 and 40 grams daily, provided there is good gastrointestinal tolerance. We also know that its protective effects are dose-dependent, so increasing intake within that range may provide additional benefits.”

The microbiota

Certain types of fiber, particularly fermentable prebiotic fiber, are selectively used by beneficial intestinal microorganisms such as bifidobacteria. “This supports the balance of the gut microbiota and the production of metabolites such as short-chain fatty acids – butyrate, acetate and propionate – which have beneficial metabolic and intestinal effects,” Viña explains.

As for symptoms some people experience, such as gas, bloating or digestive discomfort, she notes: “Some soluble fibers, such as galactooligosaccharides, inulin or fructooligosaccharides, can ferment rapidly in the colon, especially when consumed in large amounts or combined with each other, which may cause gas, bloating or even diarrhea.”

For those who do not meet their fiber requirements, supplements are available on the market, such as Fiber Total, which contains a combination of low-FODMAP, fermentable prebiotic soluble fibers with slow and progressive fermentation throughout the colon. This allows beneficial bacteria to be selectively nourished without triggering digestive discomfort such as bloating or gas. “This type of fiber, together with a healthy lifestyle, can help regulate bowel transit in cases of occasional constipation as well as diarrhea, improve stool consistency, contribute to modulating the speed of glucose absorption after meals and support appetite control thanks to its satiating effect.”

“It can be used as a supplement to help reach the recommended daily fiber intake when this is not achieved through regular diet. It can be easily mixed into water or other beverages or added to foods without altering their taste, texture or viscosity in the neutral version, making it simple to incorporate into daily use,” she concludes.

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