Hey there!
As the semester is coming to an end I finally found
some free time to blog and what better topic than fiber? Lucky for you, you are getting a double-whammy with this post. Not only have I written an article about fiber, I have also attached at the bottom of this page the link for a power point presentation about cereal grains. This power point is an in-depth analysis of cereal grains which is a source of fiber. So if you decide to incorporate cereals to your diet, this presentation is the one to look at. Anyways, back to the point. There are many
misconceptions about fiber but they all draw to the conclusion that it is good
for you, and it is! Fiber (or dietary
fiber) plays important roles in the digestion and cardiovascular systems. As you continue reading, you will understand what
fiber is, where to find it and the role it plays in your health.
Fiber is a type of carbohydrate neither digested nor
absorbed by the body. For starters, there are two types of fiber: soluble and
insoluble. The difference with both kinds of fiber is that soluble fiber will
dissolve in water and insoluble fiber will not. Both kinds of fiber are
important in the digestive system.
Soluble fiber decreases the rate of digestion by
forming a gel and attracting water. By decreasing the rate of digestion, it
causes a delay in the emptying of your stomach which is what keeps you fuller
longer. It increases your levels of satiety, a very important factor in weight
control. Soluble fiber can also aid in diabetes regulation. The rate of stomach
emptying is slow which affects blood sugar levels, having a positive effect on
the sensitivity of insulin. Lastly, soluble fiber absorb dietary cholesterol which
helps decrease LDL (low-density lipoprotein) blood cholesterol levels. Clinical
studies have shown that every gram of soluble fiber eaten per day have
decreased cholesterol levels by 0.5 – 1.0% per every gram of soluble fiber. By
decreasing LDL levels in the blood, you decrease the cholesterol deposits in
the arterial walls which could lead to atherosclerosis (hardening of the
arteries due to plaque build-up). Other studies of men have shown that by
eating a high fiber diet for a long period of time reduce the risk of heart
attack.
Sources of
soluble fiber: fruits (blueberries, strawberries, oranges, pears, and apples) vegetables
(celery, carrots, and cucumbers), oatmeal, lentils, beans, oat bran, oat
cereals, psyllium, flaxseed and nuts.
Insoluble fiber is also important to the digestive
system because it helps prevent constipation due to its laxative effect.
Insoluble fiber is not absorbed by the body so they will generally be low in
calories. This kind of fiber also adds bulk to the diet and since they are insoluble,
they pass through the body without being absorbed or broken down. This increases
the rate at which you will pass food and waste through your gastrointestinal
tract and will determine the frequency of your bowel movements. It also keeps your
satiety levels high because your body can only hold so much “bulk.” Fiber-rich
foods are great for obese patients as they go on weight loss plans by allowing
them to eat less without feeling as hungry.
Sources of
insoluble fiber: whole grains, whole wheat, wheat bran, corn bran, brown rice, celery,
broccoli, barley, cabbage, onions, dark leafy vegetables, grapes, and fruit.
·
Normal bowel movements
·
Lowers cholesterol levels
·
Regulates blood sugar levels
·
Maintains bowel health
·
Aids in weight control
·
Read nutrition fact labels – make sure it says whole in front of any grain
listed in the ingredients (ex. whole wheat, whole grain, etc.)
·
Add whole grain products
·
Avoid refined products
·
Increase raw vegetables, fruits and seeds
·
Avoid fruit juices
·
Eat high-fiber cereal or bran for breakfast
Let me guess… Now you are probably wondering how much fiber you need on a
daily basis?
According to the Harvard School of Public Health 20g
of fiber should be consumed as a daily minimum amount. The amount may vary
according to gender, age, and level of physical activity. The Institute of
Medicine recommends women at age 50 or younger to consume 25g of fiber. For
women above the age of 51, it is recommended to consume 21g of fiber. They also
recommend 38g for men below the age of 50 and 30g for men above the age of 51.
The American Institute for Cancer Research recommends an overall daily goal of
30g of dietary fiber. Usually the more active you are the more fiber you need
to add to your diet.
Some side effects (such as gas) may occur as you
increase your fiber consumption, so it is important to gradually increase your
fiber intake. Also, it’s recommended to increase your water intake as well
since soluble fiber absorbs water. Finally, if you are on a weight loss plan
fiber supplements are not recommended. In general, I don’t think I would recommend
fiber supplements if it is accessible in the foods you eat. The problem with
supplements is that we don’t know the long term effects of many, and some may
be controversial. Methylcellulose and 110+ other ingredients found in over the
counter fiber supplements were banned by the FDA in 1991 because there was no
evidence that supported the safety and effectiveness of these products.
I am currently taking a Foods class in which we
had to do a presentation based off a certain type of food that we pick. My
group decided to pick cereal grains as the topic and at the end of our
presentation, I realized that the information we collected was important enough
to share. Conveniently, our presentation goes hand-in-hand with this article because cereal grains are a source of fiber as well as other vitamins and minerals. I have uploaded the PowerPoint that was created by Jennifer
Climenhage, Emily Atkinson, Emilie Husfelt, Lauren Turner and me for everybody
to see. Enjoy the presentation and if anybody has any questions feel free to leave
a comment below, or message me on Facebook. Don’t forget to like me on
Facebook! www.facebook.com/NutritionHQ
https://docs.google.com/open?id=0B8g0sucgT0moaTJKcjZlNmxHQlU
Written by: Isabella Bedoya
Sources:
"Dietary Fiber: Insoluble and Soluble Fiber." WebMD. WebMD,
n.d. Web. 30 Nov. 2012.
<http://www.webmd.com/diet/fiber-health-benefits-11/insoluble-soluble-fiber?page=2>.
Staff, Mayo Clinic. "Dietary Fiber: Essential for a Healthy Diet."
Mayo Clinic. Mayo Foundation
for Medical Education and Research, 17 Nov. 2012.
Web. 30 Nov. 2012.
<http://www.mayoclinic.com/health/fiber/NU00033>.
"Why Is Fiber Important in a Diet?" LIVESTRONG.COM. N.p.,
n.d. Web. 30 Nov. 2012.
<http://www.livestrong.com/article/285448-why-is-fiber-important-in-a-diet/>.
"Why Is Fiber (fibre) Important in Your Diet?" Medical News
Today. MediLexicon
International, 12 June 2004. Web. 30 Nov. 2012.
Image: http://theaustintimes.com/wp-content/uploads/2011/11/high_fiber_foods1.jpg