FIBER WHAT IS FIBER A complex carbohydrate that
FIBER
WHAT IS FIBER? A complex carbohydrate that can not be digested by the body.
REQUIREMENTS 20 – 35 grams a day. The average American gets about 12 grams a day. Fiber should come from a variety of sources, spread over an entire day. It is better to obtain fiber from natural sources, instead of powder or pills.
SOLUBLE FIBER Sticky fiber that mixes with water to form a gel-like substance. HAS BEEN SHOWN TO HELP LOWER BLOOD CHOLESTEROL Examples: Pectin, guar, mucilage, and fiber in oat bran, barley, and dried beans. TYPES OF FIBER INSOLUBLE FIBER Fiber that passes thru the digestive tract unchanged except for chewing. It absorbs water up to 15 times it’s weight to create soft, bulky stools. POSSIBLE LINK TO PREVENTING COLON CANCER Examples: Wheat bran, whole-grain products, and skins from fruits and veggies.
WHAT STARTRED THE FIBER CRAZE?
EFFECTS OF FIBER Bowel function – soft, bulky stools stimulate peristalsis. Too much fiber = constipation Heart disease – some soluble fibers do reduce blood cholesterol, but we don’t know how much. You must also lower fat intake to truly lower cholesterol levels. Fiber will not do it alone.
DIVERTICULITIS Small out-pouches or pockets in the lining of the intestines. Larger stools pass thru easier
COLON CANCER The role of fiber in protecting from colon cancer is NOT well known. It may help by: Moving food quickly thru the digestive tract so less irritation. Extra water absorbed may dilute cancer causing chemicals
STATISTICS ON COLON CANCER Women tend to get colon cancer more often than men. Men tend to get rectal cancer more often than women.
DIABETES Soluble fiber help stabilize blood sugars in both Type 1 and Type 2 diabetes. Experts are not sure how it works.
WEIGHT CONTROL Why does fiber help in weight loss? Fiber does not contain calories. Fiber adds bulk and makes you feel fuller faster. Fiber moves thru the digestive system so fast, calories cannot be absorbed. Extra bulk makes it tough for intestines to reach all the calories.
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