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.
bedroom cleaning professionals Bannockburn .."The physician who knows only medicine, knows not even medicine."... Read More
How did we cure ourselves of many aches pains and... Read More
Some fats are good for you. Your body can't function... Read More
Cholesterol is present in our bodies by one of two... Read More
Manganese is a metallic mineral that was discovered by a... Read More
You may have noticed an ever-expanding choice of oils at... Read More
Quick Overview- I think the most important thing for people... Read More
Picture yourself in one of the following scenarios.You're cruising along... Read More
Many of us, probably even you, want this thing called... Read More
One way to combat the boredom many people complain accompanies... Read More
Okay, before we start, let me explain the purpose of... Read More
Students might start thinking a little differently, once they learn... Read More
If you want to lose weight, there is one thing... Read More
The Immune System is probably the most important system in... Read More
Nutrition is extremely important for any young person, especially an... Read More
I read a lot about the topics of health and... Read More
Heart disease remains the number one cause of death in... Read More
Post nasal drip is a sensation of mucous build up... Read More
Healthy eating is important for everyone, from babies to the... Read More
Do you notice your child putting off going to the... Read More
After WLS we must concentrate on eating nutrient rich food.... Read More
The adrenal or "stress glands" are small, triangular shaped glands... Read More
In today's world, there's a definite need to be proactive... Read More
Protein is one of the basic building blocks of the... Read More
We all need fat in our diet on a daily... Read More
Airbnb cleaning service Bannockburn ..Since Dr Basant Puri, a consultant psychiatrist and senior lecturer... Read More
About 12.6 million Americans currently have heart disease.1.1 million Americans... Read More
I'd like to explain an important concept that most online... Read More
Whether you're concerned about cancer, cardiovascular disease, diabetes, or simply... Read More
The typical American diet already provides plenty of protein and... Read More
Have you ever thought about where your drinking water comes... Read More
The concept isometric has been a part of the health... Read More
Almost every woman suffers with premenstrual syndrome at one time... Read More
For most people, the concept of capsulized food? usually conjures... Read More
Carbohydrates - found in grains, breads, pasta, and sugar, as... Read More
Initially discovered as a new element in 1811 by Barnard... Read More
Organic farming is the production of food using all natural... Read More
In this fast paced world, good nutrition may sound very... Read More
Health is the thing. And no matter how many ways... Read More
If you are like most people, you've tried dieting before.... Read More
Heart Disease remains the number one cause of death in... Read More
You know about Vitamins A,C, D, E ,and the B's... Read More
Your face turns flush and your skin starts to itch.... Read More
A beautiful smile and healthy mouth actually can come from... Read More
During a recent discussion with my father about low carb... Read More
The Health and Nutrition Industry has come about as peoples... Read More
Meal replacements have been part of the diet landscape for... Read More
The benefits from eating healthy are endless. And, according to... Read More
Before the thirties, people knew the importance of mineral. Their... Read More
Eating healthy is fast becoming a way of life. American's... Read More
Nutrition |