Fiber

Nutrient Reserch Flyer

Fiber

- Fiber is also known as roughage. It is the indigestible part of plant foods that pushes through our digestive system, absorbing water along the way and easing bowel movements.

Two types of fiber - soluble and insoluble

  • - Soluble fiber dissolves in water. It changes as it goes through the digestive tract, where it is fermented by bacteria. As it absorbs water it becomes gelatinous.
  • - Benefits of soluble fiber:

    • It reduces cholesterol, especially levels of LDL (bad cholesterol)
    • It regulates sugar intake, this is especially useful for people with diabetes and metabolic syndrome
  • - Insoluble fiber does not dissolve in water. As it goes through the digestive tract it does not change its form.
  • - Benefits of insoluble fiber:

    • Promotes regular bowel movements and prevents constipation
    • Speeds up the elimination of toxic waste through the colon
    • By keeping an optimal pH in the intestines, insoluble fiber helps prevent microbes from producing substances which can lead to colorectal cancer
  • - Diets low in fiber or high in fat increase the risk for constipation, diverticular disease and hemorrhoids.

    - Low-fiber, refined carbohydrates, such as white bread and sugary foods, get digested quickly in the body, leading to a quicker rise in blood sugar.

    Soluble fiber can slow absorption of sugar that is consumed at the same time. This causes blood sugar levels in the body to remain more stable. Research shows that dietary fiber in foods may actually reduce the risk of Type 2 diabetes.

    - While the best way to get fiber in your diet is from foods naturally rich in fiber—fruits, vegetables, whole grains, beans, nuts—when that proves difficult, taking a fiber supplement can help make up the shortfall.

  • - Fiber supplements won't provide the same vitamins, minerals, and other nutrients offered by high-fiber foods.
  • - Supplements won’t fill you up or help you manage your weight.
  • Foods

    Fiber bran, All-bran, Bran Flakes, Shredded Wheat, Otmeal, Spinach, Broccoli, Carrots Brussels Sprots, Green Beans, Whole Wheat Bread, Bran Muffin, Rye Bread, Rice Cakes, Kidney Beans, Baked Beans, Green Peas, Wheat Bran, Brown Rice, Pears, Apples, Strawbarries, Bananas, Ornges, Nuts, Popcorn, Penuts, Walnuts ect

    Poem

    Found in most foods.

    Insoluble fiber does not dissovle water.

    Beings with food intake.

    Everyone needs fiber.

    Roughage is another name for fiber.