Dietary fiber is a special type of carbohydrate. Some of them include cellulose, hemicellulose, gums, mucilage, chitin, pectin, inulin, dextrin and lignin. They are derived from plants. Fiber is not digested by our digestive system. Since they are not digested and absorbed, they help in weight loss. They easily absorb water and become bulk. That is why sometimes dietary fiber is also called bulk. This bulk is helpful in constipation.
Dietary fiber is overlooked when people try to reduce weight. In fact, by taking dietary fiber containing foods, we can reduce cholesterol. Dietary fiber also involves in movement of food and particles all the way through GI tract. It also slows the digestion. So, the glucose enters the blood stream slowly and maintains glycemia. Dietary fiber also reduces the intestinal disorders and colon cancers.
Dietary fiber mainly comes from plant sources. Fruits (e.g. plumps, apples, orange, strawberries, ripe banana), vegetables (e.g. cabbage, potato skins), whole grains, beans, nuts, legumes, oats. Fiber supplements include psyllium husks, inulins, vegetable gums. Further, to classify, soluble fibers mainly comes from fruits, vegetables, psyllium, oats, nuts, flax, barely. Insoluble fibers come from skins of vegetables, fruits, whole wheat, whole oat, corn, seeds.
Dietary fiber is a non-starch containing carbohydrate. There are two main types of fiber; soluble fiber and insoluble fiber. Both fibers are not digested. Soluble fiber dissolves in water and forms a gel. It undergoes metabolic process and fermentation and form acids that are beneficial to health. They bind to fatty acids and slow down the emptying process. This causes slow metabolic activity and slow absorption of glucose. The good health benefits from stroke, cancer, and diabetes are associated with soluble fibers. Insoluble fibers do not dissolve in water. They move the bulk and relieve constipation.
Dietary fiber is not digested. Soluble fiber undergoes metabolic process and fermentation and forms acids. They bind to fatty acids and slow down the emptying process. Insoluble fibers move the bulk and relieve constipation.
Food with high fiber content is recommended for good health and to avoid serious chronic diseases. For adults, it is recommended to have 25 to 30 grams daily. In order to increase the fiber, increase the servings of fruits and vegetables.
Fiber should be added slowly to the diet and should not be taken in bulk. Because, eating too much fiber could cause bloating and cramping. You may feel pain in stomach. Excess fiber also takes large amount of fluid and water out. So, individuals with excess fiber intake could experience dehydration. It s good to increase fluid and water consumption when excess fiber is consumed.
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