#NUTRITION 100: LECTURE NOTE ON FIBER
FIBERS
Definition of Fiber?
Image: familydoctor.org
Fiber, also known as roughage is the indigestible part of plant foods that travels through our digestive system, absorbing water, along the way and easing bowel movements. The term dietary fiber refers to the indigestible parts of plant-based foods1. In other contrast, fiber might refer to plant-based cloth, but when speaking of nutririon, the terms fiber and dietary fibers are often interchangeable2. Fiber is in all plant foods, including vegetables, grains, nuts, seeds and legumes. Its also found in a form called chitin in the shells of crustaceans such as crab, lobster, and shrimps3.
CLASSIFICATION OF FIBERS
Dietary fiber is a non- digestible carbohydrates found in foods. Its divided into two brand categories based on its water solubility.
1. Soluble Fiber: dissolves in water and can be metabolized by the 'good' bacteria in the gut.
2. Insoluble Fiber: does not dissolve in water.
Consuming adequate amounts of soluble fermentable fiber is very important for optimal health because it optimises the function of the friendly bacteria in the gut4.
HEALTH BENEFIT OF SOLUBLE FIBER
soluble fibers promotes a healthy heart by regulating cholesterol levels in the body and by lowering blood pressure. For example Pectin helps limit the amount of fat body absorbs from certain foods. While beta glucan is strongly linked to lowering bad cholesterol. Soluble fiber can also be very beneficial to those with type 2 diabetes by helping to lower and regulate blood glucose levels5.
HEALTH BENEFITS OF INSOLUBLE FIBER
Insoluble fiber prevents constipation and complications such as hemorrhoids by bulking up the stool helping it pass more quickly through the intestines. Insoluble fiber may also help decrease the risk for colorectal cancer by speeding up waste's movement through the digestive tract. The shorter, the amount of time waste spends in the body, the less of chance there is for harmful substances to pass through intestinal walls into the blood stream5.
FAST FACTS ON FIBER
Here are some key points about fiber.
Fiber is often split into types : soluble and insoluble
Dairy products and white bread have little or no fiber.
Cereal grains, seeds, vegetables, and fruits are good sources of fibers.
Fiber helps speed up the elimination of toxic waste through the colon.
Oat cereals, Brussels sprouts, oranges, flax seed, and beans such as kidney, black, and pinto, are all good sources of soluble fiber6.
FIBER : Daily Recommendations for adults7.
Age 50 or Younger
Age 51 or Older
Men
38 grams
30 grams
Women
25 grams
21 grams
FIBER AND DISEASES
Fiber appears to reduce the risk of developing various conditions, including heart disease, diabetes, diberticular disease and constipation. Despite these benefits, fiber probably has little, if any, effect on colon cancer risk.
HEART DISEASE: High intake of dietary fiber has been linked to a lower risk of heart disease in a number of large studies that followed people for many years. High fibers intake has also been linked to a lower risk of metabolic syndrome, a combination of factors that increases the risk of developing heart disease and diabetes.
TYPE 2 DIABETES
Diets low in fiber and high in foods that cause sudden increases in blood sugar may increase the risk of developing Type 2 Diabetes. Both Harvard studies - of female nurses and of male health professionals - found that this type of diet more than doubled the risk of type 2 diabetes when compared to a diet high in cereal fiber and low in highs -glycemic -index- foods. To continue in Note 2
FIBER SUPPLEMENT
While the best way to get fibers in diet is from foods naturally rich in fibers - fruits, vegetables, whole grains, beans, nuts - when that proves difficult, taking a fiber supplement can help make up the shortfall. Supplements can also be useful to top up daily fiber intake while transition to a high fiber diets. Fiber supplements come in a variety of forms including powders dissolve in water or added to food, chewable tablets, and wafers.
SHORTFALL OF FIBER SUPPLEMENTS
There are some drawbacks to getting fiber from supplements instead of fiber-rich foods:
Fiber supplements won't provide the same vitamins, minerals, and other nutrients offered by high-fiber foods
Supplements won't fill up or help manage the weight.
Fiber supplements can interact with some medications, including certain antidepressants, cholesterol - lowering medications, and the anticoagulant drug - warfarin.
If anyone has diabetes, fiber supplements may also reduce blood sugar levels, so again , check with healthcare provider before adding supplement to diet9.
REFERENCES
1. https://www.medical news today.com/articles/146935.php
2. Jessie Szalazy (2015). What is Fiber? Live Science https://www.google.fr/amp/s/amp.livescience.com/51998-dietary-fiber.html
3.Web MD (2018). What is Fiber? www.webmd.com/digestive-disorders/qa/what-is-fiber
4. Kris Gunnar's (2018). Why is fiber good for you? The crunchy truth. Healthline www.healthline.com/nutrition/why-is-fiber-good-for-you
5. Elizabeth Laseter (2018). What is a high fiber diet. CookingLight www.google.fr/amp/s/amp.cookinglight.com/eating-smart/nutrition-101/what-is-a-high-fiber-diet
6. Christian Nordqvist (2017). Dietary fiber; why do we need it? Medical News Today. https://www.medicalnewstoday.com/articles/146935.php
7. Mayo Clinic (2015). Nutrition and healthy eating www.mayoclinic.org/healthy-lifestyle/nutrition-and- healthy-eating/in-depth/fiber/art-20048983
8. Harvard (2018). The Nutrition Source. Harvard T.H. CHAN School of Public www.hsph.Harvard.edu/nutritionsource/carbohydrates/fiber/
9. Lawrence Robinson & Robert Sigal (2018). High - fiber foods. HELPGUIDE.ORG www.google.fr/amp/s/www.helpguide.org/articles/healthy-eating/high-fiber-foods.amp.htm
Definition of Fiber?
Fiber, also known as roughage is the indigestible part of plant foods that travels through our digestive system, absorbing water, along the way and easing bowel movements. The term dietary fiber refers to the indigestible parts of plant-based foods1. In other contrast, fiber might refer to plant-based cloth, but when speaking of nutririon, the terms fiber and dietary fibers are often interchangeable2. Fiber is in all plant foods, including vegetables, grains, nuts, seeds and legumes. Its also found in a form called chitin in the shells of crustaceans such as crab, lobster, and shrimps3.
CLASSIFICATION OF FIBERS
Dietary fiber is a non- digestible carbohydrates found in foods. Its divided into two brand categories based on its water solubility.
1. Soluble Fiber: dissolves in water and can be metabolized by the 'good' bacteria in the gut.
2. Insoluble Fiber: does not dissolve in water.
Consuming adequate amounts of soluble fermentable fiber is very important for optimal health because it optimises the function of the friendly bacteria in the gut4.
HEALTH BENEFIT OF SOLUBLE FIBER
soluble fibers promotes a healthy heart by regulating cholesterol levels in the body and by lowering blood pressure. For example Pectin helps limit the amount of fat body absorbs from certain foods. While beta glucan is strongly linked to lowering bad cholesterol. Soluble fiber can also be very beneficial to those with type 2 diabetes by helping to lower and regulate blood glucose levels5.
HEALTH BENEFITS OF INSOLUBLE FIBER
Insoluble fiber prevents constipation and complications such as hemorrhoids by bulking up the stool helping it pass more quickly through the intestines. Insoluble fiber may also help decrease the risk for colorectal cancer by speeding up waste's movement through the digestive tract. The shorter, the amount of time waste spends in the body, the less of chance there is for harmful substances to pass through intestinal walls into the blood stream5.
FAST FACTS ON FIBER
Here are some key points about fiber.
Fiber is often split into types : soluble and insoluble
Dairy products and white bread have little or no fiber.
Cereal grains, seeds, vegetables, and fruits are good sources of fibers.
Fiber helps speed up the elimination of toxic waste through the colon.
Oat cereals, Brussels sprouts, oranges, flax seed, and beans such as kidney, black, and pinto, are all good sources of soluble fiber6.
FIBER : Daily Recommendations for adults7.
Age 50 or Younger
Age 51 or Older
Men
38 grams
30 grams
Women
25 grams
21 grams
FIBER AND DISEASES
Fiber appears to reduce the risk of developing various conditions, including heart disease, diabetes, diberticular disease and constipation. Despite these benefits, fiber probably has little, if any, effect on colon cancer risk.
HEART DISEASE: High intake of dietary fiber has been linked to a lower risk of heart disease in a number of large studies that followed people for many years. High fibers intake has also been linked to a lower risk of metabolic syndrome, a combination of factors that increases the risk of developing heart disease and diabetes.
TYPE 2 DIABETES
Diets low in fiber and high in foods that cause sudden increases in blood sugar may increase the risk of developing Type 2 Diabetes. Both Harvard studies - of female nurses and of male health professionals - found that this type of diet more than doubled the risk of type 2 diabetes when compared to a diet high in cereal fiber and low in highs -glycemic -index- foods. To continue in Note 2
FIBER SUPPLEMENT
While the best way to get fibers in diet is from foods naturally rich in fibers - fruits, vegetables, whole grains, beans, nuts - when that proves difficult, taking a fiber supplement can help make up the shortfall. Supplements can also be useful to top up daily fiber intake while transition to a high fiber diets. Fiber supplements come in a variety of forms including powders dissolve in water or added to food, chewable tablets, and wafers.
SHORTFALL OF FIBER SUPPLEMENTS
There are some drawbacks to getting fiber from supplements instead of fiber-rich foods:
Fiber supplements won't provide the same vitamins, minerals, and other nutrients offered by high-fiber foods
Supplements won't fill up or help manage the weight.
Fiber supplements can interact with some medications, including certain antidepressants, cholesterol - lowering medications, and the anticoagulant drug - warfarin.
If anyone has diabetes, fiber supplements may also reduce blood sugar levels, so again , check with healthcare provider before adding supplement to diet9.
REFERENCES
1. https://www.medical news today.com/articles/146935.php
2. Jessie Szalazy (2015). What is Fiber? Live Science https://www.google.fr/amp/s/amp.livescience.com/51998-dietary-fiber.html
3.Web MD (2018). What is Fiber? www.webmd.com/digestive-disorders/qa/what-is-fiber
4. Kris Gunnar's (2018). Why is fiber good for you? The crunchy truth. Healthline www.healthline.com/nutrition/why-is-fiber-good-for-you
5. Elizabeth Laseter (2018). What is a high fiber diet. CookingLight www.google.fr/amp/s/amp.cookinglight.com/eating-smart/nutrition-101/what-is-a-high-fiber-diet
6. Christian Nordqvist (2017). Dietary fiber; why do we need it? Medical News Today. https://www.medicalnewstoday.com/articles/146935.php
7. Mayo Clinic (2015). Nutrition and healthy eating www.mayoclinic.org/healthy-lifestyle/nutrition-and- healthy-eating/in-depth/fiber/art-20048983
8. Harvard (2018). The Nutrition Source. Harvard T.H. CHAN School of Public www.hsph.Harvard.edu/nutritionsource/carbohydrates/fiber/
9. Lawrence Robinson & Robert Sigal (2018). High - fiber foods. HELPGUIDE.ORG www.google.fr/amp/s/www.helpguide.org/articles/healthy-eating/high-fiber-foods.amp.htm
Omolola Adams
Public Health Expert & Strategist
Comments
Post a Comment