FIBER

Categories of Nutrients: There Are 7 Major Categories of Nutrients: Fiber Introducing Fiber Carbohydrates Proteins Fats Minerals Vitamins Water

What is fiber? Dietary fiber, also known as roughage or bulk, is plant cell material that resists digestion and absorption in the human small intestine, with complete or partial fermentation (decomposition by bacteria) in the large intestine.

Two categories of fiber...Soluble SOLUBLE fiber dissolves in water from the stomach and intestines. It absorbs water and mixes the food into a gel-like material. This slows the bowel movement. Soluble fiber increases stool (poop) size and water content. The seeds and husks of this psyllium plant are used as a laxative to prevent constipation. This type of fiber is found in fruits, oats, barley, psyllium,& legumes.

Two categories of fiber... Insoluble INSOLUBLE fiber doesn't dissolve in water and passes through your digestive system largely unchanged.  Insoluble fiber accelerates the bowel movement, and increases fecal weight. This, like soluble fiber, means softer, larger feces.  It also results in more frequent bowel movements. As the fiber moves through your intestine, it rubs against the intestinal walls & removes waste matter. Insoluble fiber is found in greatest amounts in cereals; wheat bran; stalks, peels (like potato & apple skins), and seeds of fruits & vegetables.

Benefits of Fiber Fiber is Normalizes bowel movements. Dietary fiber increases the weight and size of your stool and softens it., decreasing constipation. If you have loose, watery stools, fiber may help to solidify the stool because it absorbs water and adds bulk to stool. Lowers cholesterol levels. Soluble fiber reduces low-density lipoprotein, or "bad," cholesterol levels. Studies also have shown that high-fiber foods may have other heart-health benefits, such as reducing blood pressure and inflammation. Helps control blood sugar levels. In people with diabetes, fiber — particularly soluble fiber — can slow the absorption of sugar and help improve blood sugar levels., reducing the risk of type 2 diabetes. Aids in achieving healthy weight. High-fiber foods tend to be more filling than low-fiber foods, so you're likely to eat less and stay satisfied longer. This Photo by Unknown Author is licensed under CC BY-SA-NC

Refined grain products processed which Whole Grains You can increase your fiber intake by choosing whole grain products (whole grain bread, whole grain flour, anything with “whole grain” in the name) instead of refined grain products (white bread, bagels, regular pasta, regular flour.) Whole grain products contain all three edible parts of the grain kernel-bran, germ & endosperm. Refined grain products processed which remove the brain & germ of the kernel where you find most of the fiber. This Photo by Unknown Author is licensed under CC BY-SA-NC

Insoluble fiber, because it makes stools softer and bulkier, is helpful in the treatment and prevention of constipation, hemorrhoids and diverticulosis. Diverticulum are pouches of the intestinal wall that can become inflamed and painful, especially when digesting fried foods or foods with small seeds. Hemorrhoids are swollen and inflamed veins in the rectum and anus that cause discomfort and bleeding. Rectal/anal hemorrhoids

The Bristol Stool Scale The Bristol Stool Chart is a medical aid designed to classify the feces forms into seven groups. It was developed in 1997. The form of the stool is important as it tells us how healthy our stool and digestive system is. Types 1 and 2= constipation; 3 and 4= "ideal stools" especially the latter, as they are the easiest to pass; 5-7 tending towards diarrhea; dietary or supplemental fiber can help regulate the form of fecal waste.

Common high fiber foods... ½ cup contains 3+ grams of fiber: Bananas, 3 grams – 1 medium Beans, 6-10 grams - baked beans, black beans, great northern beans, kidney beans, garbanzos, pinto beans, white beans Berries, 4-5 grams - blackberries, raspberries Bran Cereals, 5-10 grams - All-Bran, Bran Buds, 100% Bran, Raisin Bran Bread, 4-7 grams - 2 slices whole wheat, pumpernickel, seven-grain Broccoli, 4-5 grams Carrots, 3-4 grams Fruit, 4 grams - medium apple, medium pear Greens, 4-6 grams - beet greens, collards, kale, spinach, turnip greens Lima Beans - 4-6 grams Peas, 7-9 grams - black-eyed peas, green peas Potatoes, 4-5 grams - medium baked Idaho or sweet potato Sweet Corn, 5 grams

Recommended daily allowance... Dietary Reference Intakes (DRI) for Fiber: Males 14-18 years 38 g/day 19-50 years 38 g/day Females 14-18 years 26 g/day 19-50 years 25 g/day Since your body does not digest fiber, it does not take any calories from fiber. Since fiber is a carbohydrate; it will take calories from the other part of the carbohydrate. That is why high fiber foods help with weight loss.

Caution: It is possible that too much fiber may reduce the amount of calcium, iron, zinc, copper and magnesium that is absorbed from foods. Fiber supplements... There are many types of fiber supplements available to consumers for nutritional purposes, treatment of various gastrointestinal disorders, and for such possible health benefits as lowering cholesterol levels, reducing risk of colon cancer, and losing weight. They may be beneficial for alleviating symptoms of irritable bowel syndrome, infammatory bowel disease, diarrhea, constipation, and abdominal discomfort. They are sometimes used as a bowel regulator, laxative, or stool softener. If you are not used to consuming high fiber diets regularly, these changes should be made SLOWLY to avoid problems with gas and diarrhea. When you increase fiber in your diet you must increase water consumption!

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