FIBER

FIBER

DIETARY FIBER

Dietary fiber is the edible parts of plants or analogous carbohydrates that are resistant to digestion and absorption in the human small intestine, with complete or partial fermentation in the large intestine. 

Dietary fiber includes polysaccharides, oligosaccharides, lignin, and associated plant substances. 

Dietary fibers promote beneficial physiologic effects including laxation, and/or blood cholesterol reduction, and/or blood glucose management.

Dietary fiber or roughage is the indigestible portion of food derived from plants.

Dietary fiber consists of non-starch polysaccharides and other plant components such as cellulose, resistant starch, resistant dextrins, inulin, lignins, pectins, beta-glucans, and oligosaccharides.

Dietary fibers can act by changing the nature of the contents of the gastrointestinal tract and by changing how other nutrients and chemicals are absorbed. 

Some types of soluble fiber absorb water to become a gelatinous, viscous substance which may or may not be fermented by bacteria in the digestive tract. 

Some types of insoluble fiber have bulking action and are not fermented. 

Lignin, a major dietary insoluble fiber source, may alter the rate and metabolism of soluble fibers. Other types of insoluble fiber, notably resistant starch, are fermented to produce short-chain fatty acids.

There are 2 different types of fiber -- 

1.Soluble and
2.Insoluble. 

Both are important for health, digestion, and preventing diseases.

SOLUBLE FIBER

·         Soluble fiber attracts water and turns to gel during digestion. This slows digestion.

  Soluble fiber is found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables. 

It is also found in psyllium, a common fiber supplement. 

Some types of soluble fiber may help lower risk of heart disease.

The health benefits include:

• Heart protection: Inside your digestive system, soluble fiber attaches to cholesterol particles and takes them out of the body, helping to reduce overall cholesterol levels and the risk of heart disease. Oatmeal may offer the most heart protection.

• Diabetes protection: Because soluble fiber isn’t well absorbed, it doesn't contribute to the blood sugar spikes that can put you at risk for type 2 diabetes and heart disease. If you already have diabetes (either type 1 or type 2) soluble fiber can even help keep your condition under control.

• Weight loss: Soluble fiber can also help you get to -- or stay at -- a healthy weight by keeping you feeling full without adding many calories to your diet.

• Healthy bowel movements: Soluble fiber soaks up water as it passes through your system, which helps bulk up your stool and guard against constipation and diarrhea. In fact, most fiber supplements contain mostly soluble fiber.

 INSOLUBLE FIBER

Insoluble fiber is found in foods such as wheat bran, vegetables, and whole grains. 

   It adds bulk to the stool and appears to help food pass more quickly through the stomach and intestines.

The health benefits include:

• Weight loss: Like soluble fiber, insoluble fiber can play a key role in controlling weight by staving off hunger pangs.

• Digestive health: Eating lots of insoluble fiber also helps keeps you regular, and if you do get constipated, adding more of it to your diet can get things moving. Insoluble fiber can also improve bowel-related health problems, like constipation, hemorrhoids, and fecal incontinence (problems controlling your bowel movements.)

Advantages of consuming fiber :

1. Depends upon which type of fiber is consumed and which benefits may result in the gastrointestinal system. 
2. Bulking fibers – such as cellulose, hemicellulose and psyllium – absorb and hold water, promoting regularity. 
3. Viscous fibers – such as beta-glucanand psyllium – thicken the fecal mass. 
4. Fermentable fibers – such as resistant starch and inulin – feed the bacteria and microbiota of the large intestine, and are metabolized to yield short-chain fatty acids, which have diverse roles in gastrointestinal health. 

Foods that contain fiber:

Vegetables: 

 Vegetables: beets, broccoli, cabbage (savoy cabbage, red cabbage), kale, tomatoes, spinach, corn, cauliflower, Brussels sprouts, avocado etc.

Fruits

Nuts and Seeds

Grains & Cereals

Legumes:

Fiber food facts:

1. Fiber is essentially a carbohydrate.
2. It is either soluble or insoluble.
3. Dietary fiber is a plant-based food.
4. Contains polysaccharides.

Foods with rich fiber are nutrient-dense since it gives various positive health effects.

Effects of consuming high fiber foods:

Consuming more than the recommended 35 grams in a short amount of time can be unpleasant for you. Add more fiber to your diet in small steps to avoid adverse effects. 

Getting too much fiber in your diet too quickly can cause undesirable symptoms in your gut such as bloating, gas, and cramping.

Plant sources of fiber

Some plants contain significant amounts of soluble and insoluble fiber. For example, plums and prunes have a thick skin covering a juicy pulp. The skin is a source of insoluble fiber, whereas soluble fiber is in the pulp. Grapes also contain a fair amount of fiber.

Soluble fiber is found in varying quantities in all plant foods, including:

• legumes (peas, soybeans, beans)
• oats, rye, chia, and barley
• some fruits (including figs, avocados, plums, prunes, berries, ripe bananas, and the skin of apples, quinces and pears)
• certain vegetables such as broccoli, carrots, and Jerusalem artichokes
• root tubers and root vegetables such as sweet potatoes and onions (skins of these are sources of insoluble fiber also)
• psyllium seed husks (a mucilage soluble fiber) and flax seeds
• nuts, with almonds being the highest in dietary fiber

Sources of insoluble fiber include:

• whole grain foods
• wheat and corn bran
• legumes such as beans and peas
• nuts and seeds
• potato skins
• lignans
• vegetables such as green beans, cauliflower, zucchini (courgette), celery, and nopal
• some fruits including avocado, and unripe bananas
• the skins of some fruits, including kiwifruit, grapes and tomatoes.

GUIDELINES:

1. Fiber is present almost in every food in small or big amounts.
2. Refined foods do not contain fiber and may cause constipation if taken in excess.
3. Fiber rich diet is the one which contains of complex carbohydrates along with whole lot of fruits and vegetables.
4. Fruit juices, refined products are not rich in fiber.
5. Fiber rich diet helps relieve constipation
6. Many theories and researches have suggested that intake of fiber rich diet not only reduces weight but also lowers blood cholesterol, reduces the risk of cancer and its consumption is beneficial for the body
7. It has very low glycemic index so it is an excellent food which can be consumed by diabetics and helps reduce blood glucose levels.
8. Its consumption gives satiety so prevents further over eating. As the gastric emptying is delayed the person feels satiated for a longer period of time.