Rice fiber — is a purified form of dietary fiber obtained from rice husks and by-products of rice processing.
By nature, it predominantly belongs to insoluble fibers and practically does not participate in human metabolism. The main function of rice fiber — is mechanical: it increases the volume of the food bolus and affects the transit of intestinal contents, not being a source of energy or significant nutrients.
Health Benefits
The physiological action of rice fiber is determined by its structure and ability to retain water:
- increases the volume of intestinal contents;
- may promote regularity of stool with a mixed diet;
- reduces the energy density of dishes;
- does not affect glucose and insulin levels;
- has a neutral taste and smell.
It is not fermented by the microflora in significant volumes and does not form short-chain fatty acids.
Daily Requirement and Sources
There is no separate daily norm specifically for rice fiber. It is accounted for in the overall intake of dietary fibers. In dietary practice, it is used as a functional ingredient, rather than as a mandatory component of the diet.
Main sources:
- industrially purified rice fiber;
- by-products of rice bran;
- ready-made products with added dietary fibers.
Symptoms and Consequences of Deficiency
There is no deficiency of rice fiber as a separate substance. The absence of insoluble fibers in general is not a pathology and does not lead to disorders with adequate intake of fats, proteins, and normal bile secretion.
With a mixed diet, the following may occur:
- changes in stool frequency with a mixed diet;
- decreased volume of intestinal contents;
- absence of mechanical filling without clinical consequences.
Possible Risks of Excess and Their Manifestations
With excessive consumption of rice fiber, mechanical side effects may occur, especially with insufficient fluid intake:
- abdominal bloating;
- sensation of intestinal fullness;
- worsening of constipation with low fat intake;
- decreased tolerance in sensitive gastrointestinal tracts.
Rice Fiber and the Keto Diet
In the context of ketogenic nutrition, rice fiber is not an essential element. The practice of keto and carnivore diets shows that normal gastrointestinal function is possible without plant fibers with adequate fat intake and proper bile secretion.
Rice fiber can be used as a technological ingredient in keto baking and ready-made products to improve structure and volume; however, its use is optional and determined by individual tolerance.
Thus, rice fiber — is a functional insoluble fiber with mechanical action. It is not a source of vitamins, minerals, or energy and is not required for maintaining gastrointestinal health, but can be used as an auxiliary component in a mixed or low-carbohydrate diet.
