A Background to Dietary Fiber

Fiber is the part of the plant that is resistant to hydrolysis (A chemical decomposition in which a substance is split into simpler compounds by the addition or the taking up of the elements of water) by human digestive enzymes and, with the exception of lignin, fibers are complex carbohydrates. These include pectin, gums, mucilages, hemicellulose, polysaccharides cellulose, and nonpolysaccharide lignins. Fibers are water-soluble except cellulose, hemicellulose, and lignin, all of which form part of cell walls. Soluble fibers are sticky and combine with water to form gel-like substances. Pectin is a water-soluble fiber found in soft fruits and vegetables. Gums that are common food additives are also water-soluble, found in stems and seeds of some tropical plants. In general, fruits are higher in pectin and vegetables are higher in cellulose. Although cellulose and hemicellulose are not hydrolyzed, intestinal bacterial can digest some fiber to produce lipid fragments known as short-chain fatty acids. These fatty acids are absorbed in the colon and yield energy when metabolized.

Water Insoluble fibers pass through the gastrointestinal track unchanged, absorbing up to 15 times their weight, important since they provide the digestive tract with 'bulk' that helps facilitate food through the intestines to be evacuated as solid waste; hence, fiber often is called "nature's natural laxative". Cellulose's ability to absorb water produces softer stools and regular bowel movements. Also, insoluble fiber may prevent colon and rectal cancer and help to control diverticulosis (A sac or pouch in the walls of a canal or organ [e.g., GI tract] that becomes inflamed and causes pain and stagnation of feces. Source: The American Dietetic Association's Complete Food & Nutrition Guide, p. 145). Water-soluble fiber, as found in beans, fruit, and oat bran lowers cholesterol by binding to the cholesterol found in liver bile, to help control diabetes.

Overall, dietary fiber does not provide much nourishment to the human diet because of the inability to break down these carb sources for energy, yet reduces available kcalories by providing a sense of satiety and by absorbing some nutrients including fat. However, fiber also absorbs and eliminates essential fatty acids, food substances that are essential for good health and energy metabolism.

Also, dietary fiber may be a detoxifier since it binds with some toxic substances before elimination. But a diet extremely high in fiber is not a good idea since it impairs calcium, iron, and zinc absorption in the intestine.

Increasing fiber should be a gradual process since the majority of fiber products may cause unpleasant bloating, cramps, gas, and other symptoms ? especially if they are eaten in large amounts at once. It is best to add one high fiber food at each eating session to judge whether the food causes symptoms or not. For instance, some people who have problems with brown rice may not have problems with apples, oatmeal, whole wheat bread, or other sources of similar fiber.

Many nutrition authorities estimate that 20-35 grams of fiber daily is a desirable intake for the average individual. Note that the amount of nutrients can vary in wheat products since the refining of grains remove part of the seed (e.g., bran, endosperm, and germ). Here are some fiber-rich sources:

1 ounce dry-roasted peanuts: 2.2 g
1/2 cup cooked broccoli: 2.2 g
1 potato with skin: 2.5 g
1 slice whole wheat bread: 2.8 g
1 cup carrots: 3.0 g
1/2 large grapefruit: 3.1 g
1 apple: 3.5 g
1 cup cooked long-grain brown rice: 3.3 g
1 cup cooked instant oatmeal: 3.5 g
3 cups air-popped popcorn: 3.7 g
1 pear: 4.3 g
_ cup raisins: 4.5 g
1 cup of whole wheat spaghetti cooked: 5 g
1 cup baked beans: 7.0 g
_ cup of chickpeas: 7 g
1 cup boiled lentils: 7.9 g
1 serving bran cereal: 11 g

Here are different sources of fiber and their uses in the body:

CELLULOSE: Fruit legumes, nuts, oat bran, seeds, whole grains, and vegetables. Adds bulk to stool to reduce constipation; oat bran lowers cholesterol; may help control blood sugar; helps weight loss by displacing kcalories.

GUMS: Algae, barley, fruits, legumes, oats, seaweed, seeds, and vegetables. Adds bulk to stool to reduce constipation; may lower blood cholesterol; helps control blood sugar; helps weight loss by displacing kcalories.

HEMICELLULOSE: Fruits, legumes, nuts, oat bran, seeds, whole grains, and vegetables. Adds bulk to stool to reduce constipation; oat bran lowers cholesterol; may help control blood sugar; helps weight loss by displacing kcalories.

LIGNINS: Woody parts of bran, fruit skins, nuts, seeds, whole grains and vegetables. Adds bulk to stool to reduce constipation; may lower blood cholesterol; may help control blood sugar; helps weight loss by displacing kcalories.

MUCILAGES: Plant seeds and secretions. Adds bulk to stool to reduce constipation; may lower blood cholesterol; helps control blood sugar; helps weight loss by displacing kcalories.

PECTINS: Algae, barley, fruits, legumes, oats, seaweed, seeds, and vegetables. Adds bulk to stool to reduce constipation; may lower blood cholesterol; helps control blood sugar; helps weight loss by displacing kcalories.

You may publish this article in your newsletter, on your web site, or other publications, so long as the article's content is not altered and the resource box is included. Add byline and active link. Notification of the use of this article is appreciated, but not required.

Brian D. Johnston is the Director of Education and President of the I.A.R.T. fitness certification and education institute. He has written over 12 books and is a contributing author to the Merck Medical Manual. An international lecturer, Mr. Johnston wears many hats in the fitness and health industries, and can be reached at info@exercisecertification.com.

Visit his site at info@exercisecertification.com for more free articles.

Alto Pass chicago limos ..
In The News:

The new European Hyperloop Center in the Netherlands aims bring in a new era of transportation. The center will use a steel tube as a proving ground for testing the new vehicle.
Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.
While it may be incredibly tempting to have a “go with the flow" mindset like the rest of your vacation, your technology definitely should not be compromised while traveling.
Have you ever accidentally deleted an app from your iPhone that you’ve already paid for? Don't worry. We’ve got a trick that will help you get it back without having to buy it again.
Apple's new Journal app has raised privacy concerns among Apple's userbase. Tech expert Kim Komando examines social media rumors and explains what steps to take to protect yourself.
Although Facebook has denied that our phones listen to us, they do have other ways of finding out what we are talking about, listening to and searching for.
With the integration of OpenAI technology, Figure 01 has taken a significant leap forward, showcasing the potential of robots to understand and interact with us on a personal level.
Port Ellen, newly reopened whisky distillery in Scotland, is using SmokeDNAi technology to understand mouth-feel and flavors during the whisky maturation process.
Telly, a smart TV firm, is promising to give out their 4K 55-inch TV for free. What must you give in return? The innovative, yet potentially unsettling, answer might shock you.
The moment a spam invite hits your calendar, it’s like an uninvited guest at a party. So, what do you do? Show it the door.
Identity thieves are now targeting children and are making large sums of money by exploiting children's identities, possibly hurting their financial future.
There's a clever way to change the notification sounds on your Android without having to look at your screen. Kurt "CyberGuy" Knutsson explains.
If your bank accounted has been hacked, there are a number of steps you can take to prevent it from happening again. Kurt "CyberGuy" Knutsson explains.
Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.
The Wave House, a data center in Heidelberg, Germany, is the the largest 3D-printed building in Europe. Its walls were built in about 140 hours.
Some government agencies around the world are struggling to meet their staffing goals when it comes to hiring artificial intelligence experts.
Google Maps' recent upgrades have introduced real-time ETA and turn-by-turn directions to your phone's lock screen while you are traveling.
Kat Cammack says AI could disrupt the 2024 election. A report says shared AI image tools generate election disinformation in 41% of cases and voting disinformation in 59% of cases.
Deepfakes have become commonplace, and the technology is only getting better, but there are certain elements that might give away the fact that an image is AI-generated.
A stealthy technology known as EM Eye allows eavesdropping on your home security cameras, according to Northeastern University researchers.
Give your iPhone an extra layer of security. Tech guru Kurt "CyberGuy" Knutsson explains the easy steps for changing the security passcode on your iPhone.
Kim Komando shares expert tech tips to maximize productivity. Learn screen recording hacks and file organization tricks to streamline your digital workflow.
Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.
Tech guru Kurt "CyberGuy" Knutsson reveals the best note-taking apps on the market to simplify your life and stay on top of things at the office.
Deutsche Telekom's Emma is an artificial intelligence-based holographic avatar that acts as a personal assistant and brings a personal touch to AI.

Lesser of Two Evils: Splenda or Equal?

While packages of the artificial sweetener Splenda claim, "made from... Read More

Your Target of Health is Easy

Many of us, probably even you, want this thing called... Read More

ACAI Berry Named Top 10 Superfoods For Anti-Aging by Dr. Nicholas Perricone

The benefits from eating healthy are endless. And, according to... Read More

Food thats Good for a Healthy Heart

Here's a conundrum: While experts agree that high cholesterol and... Read More

Fructose Short-Circuits Glycolysis

First some terminology.Fructose ... a five carbon sugar that occurs... Read More

What Would You Think if I said that You could Overdose on Water?

You would probably think that I was writing a lot... Read More

Policosinol and Cholesterol Reduction

The word cholesterol has become synonymous with poor health. Indeed,... Read More

Using Calcium and Magnesium for Constipation

Calcium helps reduce constipationUsing calcium and magnesium in the right... Read More

Artificial Sweeteners - Are They Safe?

To research the health risks Sweet 'N Low and other... Read More

Seasonings: Add More Than Just Flavor

Besides providing taste, color, and aroma, certain seasonings can also... Read More

Brown Sugar is Not Brown Rice

Question from Jack:A question from Jack, one of the subscribers... Read More

The Benefits of Healthy Eating

These are questions we have to ask ourselves? because after... Read More

Three Cheers for Heart Healthy Oils!

You may have noticed an ever-expanding choice of oils at... Read More

Dietary Sources of Vitamins and Minerals

Whenever possible, we should try to get our antioxidants and... Read More

Is It Possible To Follow a Strict Diet Program and Still Have A Normal Lifestyle?

Following a diet program of any sort can sometimes be... Read More

Aspartame -More Dangerous Than High Fructose Corn Syrup

It's really hard to believe that something could be worse... Read More

7 Things To Your Health

Health is the thing. And no matter how many ways... Read More

Use Food and Focus to Gain Tons of Energy for Summer

While there are many effective ways to get more energy... Read More

Preventing Heart Disease: What Not To Eat

About 12.6 million Americans currently have heart disease.1.1 million Americans... Read More

Beginning an Alkaline Diet: The Basic Principles - Start Alkalizing Today!

Each and every person living in the UK is... Read More

Are You Lactose Intolerant?

Do you know anyone who can't consume milk or milk-based... Read More

Green Tea, or not to Green Tea?

Wow! Is it just me or? Wait! Let me start... Read More

The Importance of Water

Water is the most abundant substance in the human body.... Read More

You Can Have Healthy Skin

With new research, new products and new skin protection advice... Read More

The Sneak Attack of Trans- Fats

If you are like most people, you are probably confused... Read More

Alto Pass cool limo ..