Examination of food labels may include the word fiber - a term not well understood by many consumers but recognized by the medical community.
Fiber is thought to have significant health benefits: among others, to lowering the risks/incidence of heart disease, diabetes and metabolic syndrome.
Fiber [also known as dietary fiber; roughage] is a plant carbohydrate - a complex polysaccharide (sugar) that is not an energy source.
Unlike proteins, carbohydrates and fats, fiber provides no energy to the body.
It is neither digested or absorbed by the body - it forms the bulk of the fecal material.
Yet, some fruits and vegetables along with nuts, seeds, beans, peas, legumes and whole grain products have been identified among others to contain fiber that varies in form and amounts that nutritionists and health care professionals continue to promote and research.
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| Good Sources of Fiber Whole Grains, Fruit, Vegetables, Nuts, Legumes |
The Institute of Medicine has provided guidelines for daily adult consumption that is age-dependent:
- up to age 50: for men (38 grams), for women (25 grams)
- over 51: for men (30 grams), for women (25 grams)
- in its soluble form, it appears like a gel composed of small chains of glucose molecules (pectin of apples)
- insoluble, non-glucose, complex polysaccharides of various sizes (cellulose of celery)
In his book, Fat Chance, Robet Lustig, MD, comments on fiber functions.
In addition to slowing the rate of transport of nutrients from the intestine into the bloodstream, he notes:
In addition to slowing the rate of transport of nutrients from the intestine into the bloodstream, he notes:
- soluble fiber binds bile acids, lowers LDL cholesterol, slows digestion, decreases caloric intake
- insoluble fiber decreases cholesterol, lowers blood glucose, speeds up transit of food through intestine (decreases constipation), promotes signal hormone sent to brain to stop eating
Michael Pollan, writes about research, discussions with investigators concerning insoluble fiber in a New York Times article (May, 2013).
Pollan notes insoluble fiber is fermented by various bacteria in the large intestine (colon) and contributes to its health (reducing diverticulitis, colon inflammation).
One notable consequence of this microbial action is the production of gases, possibly bloating / cramps and flatulence.
Pollan notes insoluble fiber is fermented by various bacteria in the large intestine (colon) and contributes to its health (reducing diverticulitis, colon inflammation).
One notable consequence of this microbial action is the production of gases, possibly bloating / cramps and flatulence.
Nutritionists warn the public that refined and processed foods are low in fiber content.
While use of fiber supplements (among others, Metamucil) do not provide the same benefits as whole foods, they are considered appropriate under some conditions.
If you are not allergic to consuming whole grains, fruits,vegetables nuts and other fiber-containing foods, consider adding them to your meals throughout each day.
#Fiber #FiberMetabolism #InsolubleFiber #SolubleFiber #YogaAndNutrition
While use of fiber supplements (among others, Metamucil) do not provide the same benefits as whole foods, they are considered appropriate under some conditions.
Make informed nutrition choices.
If you are not allergic to consuming whole grains, fruits,vegetables nuts and other fiber-containing foods, consider adding them to your meals throughout each day.
#Fiber #FiberMetabolism #InsolubleFiber #SolubleFiber #YogaAndNutrition
