fiber
DESCRIPTION
FIBER. There Are 7 Major Categories of Nutrients:. Fiber. Introducing Fiber. Carbohydrate s. Proteins. Fats. Minerals. Vitamins. Water. What is fiber?. - PowerPoint PPT PresentationTRANSCRIPT
![Page 1: FIBER](https://reader035.vdocuments.us/reader035/viewer/2022070419/56815b68550346895dc95cb0/html5/thumbnails/1.jpg)
![Page 2: FIBER](https://reader035.vdocuments.us/reader035/viewer/2022070419/56815b68550346895dc95cb0/html5/thumbnails/2.jpg)
Water
Proteins
Fats Carbohydrates
Fiber
VitaminsMinerals
![Page 3: FIBER](https://reader035.vdocuments.us/reader035/viewer/2022070419/56815b68550346895dc95cb0/html5/thumbnails/3.jpg)
Dietary “fiber” It is not really an accurate term, as many of its
components are not fibrous. Gums, waxes, and mucilages, for example, are classified
as dietary fiber because mammalian enzymes or secretions do not digest them. Cellulose, however, is truly fibrous.
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.
(Other components include hemicellulose, lignans, resistant starches, beta-glucans,
pectins, inulins, and oligosaccharides (ŏl'ĭ-gō-săk'ə-rīdes' .)
![Page 4: FIBER](https://reader035.vdocuments.us/reader035/viewer/2022070419/56815b68550346895dc95cb0/html5/thumbnails/4.jpg)
SOLUBLE fiber dissolves in water (from the stomach and intestines) and is degraded by bacteria in the intestine. It
absorbs water and mixes the food into a gel-like material. This slows the emptying of the stomach and the movement of the
food mass through the intestines, which in turn slows the rate of glucose digestion and absorption. Soluble fiber increases
stool volume and water content.
This type of fiber is found in fruits, oats, barley, psyllium (sĭl'ē-əm) & legumes.
The seeds and husks of this psyllium plant are used as a laxative and fiber additive.
![Page 5: FIBER](https://reader035.vdocuments.us/reader035/viewer/2022070419/56815b68550346895dc95cb0/html5/thumbnails/5.jpg)
Some types of fiber appear to have a greater effect than
others. The fiber found in rolled oats is more effective in
lowering blood cholesterol levels than the fiber found in
wheat. Pectin found in apples, oranges, and plums has a
similar effect in that it, too, can lower the amount of cholesterol
in the blood.
LDL cholesterol, a waxy fat found in many foods and produced in the
liver, attaches itself to the walls of arteries, causing blockage.
Blood cholesterol levels below 200 mg/dl. (milligrams per deciliter) have been
associated with reduced blood pressure and a decreased risk of coronary heart disease. The liver converts cholesterol
into bile acids, and then the body excretes those acids. Water-soluble fiber
binds with the bile acids, increasing excretion of the cholesterol.
Fiber binds bile acids.
![Page 6: FIBER](https://reader035.vdocuments.us/reader035/viewer/2022070419/56815b68550346895dc95cb0/html5/thumbnails/6.jpg)
The large intestine comprises a segment called the colon within which additional nutrient absorption occurs through the process of
fermentation. Fermentation, especially of legumes, occurs by the action of colonic bacteria on the food mass, producing gases
(flatulence) and short-chain fatty acids. It is these short-chain fatty acids — butyric (byū-tîr'ĭk), acetic (a-SEE-tihk), propionic (prō'pē-ŏn'ĭk), and valeric (və-lîr'ĭk)acids — that have significant
health properties.Short-chain fatty acids stabilize blood sugar levels after a meal and act on pancreatic insulin
release (helps control diabetes) (di-a-bē´-teees) and lipid levels
(suppresses cholesterol synthesis by the liver), improve the colonic environment (raises
the acidity level in the colon), and regulate immune
responses.
![Page 7: FIBER](https://reader035.vdocuments.us/reader035/viewer/2022070419/56815b68550346895dc95cb0/html5/thumbnails/7.jpg)
INSOLUBLE fiber doesn't dissolve in water and passes through your digestive system largely unchanged. Insoluble fiber
accelerates intestinal transit, and increases fecal weight. This, like soluble fiber, means softer, larger feces. It also results in
an increased frequency of defecation. As the fiber moves through your intestine, it scours intestinal walls & removes
waste matter.
Insoluble fiber is found in greatest
amounts in cereals; wheat bran; stalks, peels, and seeds of fruits & vegetables.
![Page 8: FIBER](https://reader035.vdocuments.us/reader035/viewer/2022070419/56815b68550346895dc95cb0/html5/thumbnails/8.jpg)
Insoluble fiber, because it makes stools softer and bulkier, is helpful in the treatment and
prevention of constipation, hemorrhoids and diverticulosis.
Diverticulum (dī'vûr-tĭk'yə-ləm) are pouches of the intestinal wall that can become inflamed and painful,
especially when digesting fried foods or foods with small seeds. In
the past, a low-fiber diet was prescribed for this condition. It is now known that a high-fiber diet
gives better results once the inflammation has subsided.
Rectal/anal hemorrhoids
![Page 9: FIBER](https://reader035.vdocuments.us/reader035/viewer/2022070419/56815b68550346895dc95cb0/html5/thumbnails/9.jpg)
There is some evidence that dietary fiber may help reduce the risk of some cancers,
especially colon cancer. This idea is based on information that insoluble fiber increases the
rate at which wastes are removed from the body. This means the body may have less
exposure to toxic substances produced during digestion. Fiber also helps keep the colon
clean, and that prevents irritation of any pre-cancer cells that may be present.
The colon, or large intestine, is a
muscular tube that begins at the end
of the small intestine and ends at the rectum. The
colon absorbs water from liquid
stool that is delivered to it from the small intestine.
High-fiber diets may be useful for people
who wish to lose weight. Fiber itself has no calories, yet
provides a "full" feeling because of its
water-absorbing ability. It provides
‘satiety’.
![Page 10: FIBER](https://reader035.vdocuments.us/reader035/viewer/2022070419/56815b68550346895dc95cb0/html5/thumbnails/10.jpg)
The Bristol Stool Scale The Bristol Stool Chart is a medical
aid designed to classify the feces forms into seven
groups. It was developed by
Heaton and Lewis at the University of Bristol, England,
and was first published in 1997. Because the form
of the stool depends on the time it spends in
the colon, there is a correlation between the
colonic transit time and the stool type.
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.
![Page 11: FIBER](https://reader035.vdocuments.us/reader035/viewer/2022070419/56815b68550346895dc95cb0/html5/thumbnails/11.jpg)
Best sources of fiber are in whole-grain products (includes the bran of the grain kernel), raw or cooked fruits and vegetables, and legumes (dried beans and peas). Refined or processed foods (white bread, pasta, fruit juices, and non-whole-grain cereals) are lower in fiber
content. Because of their higher water content, fruits and vegetables provide less dietary fiber per gram of ingested material than grains
and cereals. Fiber content will be lowered if you remove the skin from fruits and vegetables.
Dietary fiber is found only in plant products, including fruits,
vegetables, nuts, and grains. Both insoluble and soluble
sources of fiber are in the parts of a plant that we eat: skin, pulp, seeds, stems, leaves, and roots.
Foods considered the best sources of fiber will have at least
5 grams of fiber per serving. Good sources have at least 2.5
grams per serving.
![Page 12: FIBER](https://reader035.vdocuments.us/reader035/viewer/2022070419/56815b68550346895dc95cb0/html5/thumbnails/12.jpg)
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
![Page 13: FIBER](https://reader035.vdocuments.us/reader035/viewer/2022070419/56815b68550346895dc95cb0/html5/thumbnails/13.jpg)
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
The average American consumes only 14 grams of dietary fiber a day. The current recommendations are for 14 grams of fiber
per 1000 calories consumed. So, if you
consume a 2500 calorie diet, you should eat
approximately 35 grams of fiber per day. Fiber intake does vary depending on
age and gender.
![Page 14: FIBER](https://reader035.vdocuments.us/reader035/viewer/2022070419/56815b68550346895dc95cb0/html5/thumbnails/14.jpg)
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.
Caution: It is possible that too much fiber may reduce the amount of calcium, iron, zinc, copper and magnesium that is absorbed from foods.
If you are not used to consuming high fiber diets regularly, these changes should be made gradually to avoid problems with gas and diarrhea. When you increase fiber in your diet you must increase
water consumption!
![Page 15: FIBER](https://reader035.vdocuments.us/reader035/viewer/2022070419/56815b68550346895dc95cb0/html5/thumbnails/15.jpg)