Different Kinds of Fiber and Related News
Fiber should always be an essential part of our diet, which helps to prevent cancer, diabetes, heart disease, and obesity. In developed or western cultures, the intake of dietary fiber is low were diseases including gallbladder and coronary heart disease is more prevalent. Most sources of fiber are non — starch polysaccharides which are found in many fruits and vegetables. Fiber is classified into two categories: Soluble (oat, bran, apples, pears, broccoli, peaches, pears, peas/beans, rye, psyllium, etc.), and insoluble (wheat bran, popcorn, brown rice, prunes, cabbage, seeds, carrots, cucumbers, zucchini, celery, and tomatoes). Soluble fibers performs is seen in the small intestines, slow down the digestion of carbohydrates (sugars), which results in better glucose (When blood glucose level falls to low hypoglycemia occurs. Symptoms that may develop: nervousness, cool skin, headaches, confusion, convulsions or coma). Soluble fibers effective in reducing blood cholesterol. A high — fiber diet may help patients that have diabetes, reduce their dependency on insulin (especially for patients that have type two diabetes), and delaying the progression or reducing diverticulosis, which is related to colon polps and colon cancer. Further studies have shown that insoluble fibers, retains water in the colon, resulting in softer stool and effectively treating constipation. Most laxatives used to treat constipation are concentrated sources of fiber.
In 1989, According to Council of Scientific Affairs of American Medical Association published study, recommended taking 25 – 30 grams of fiber per day or 15 grams per 1,000 calories. Most people consume 14 – 15 grams of a fiber per day. Children over the age of two years old should consume five grams of fiber per day. Eating fiber content food is beneficial either cooked or eaten raw. Excessive consumption of fiber may interfere with the absorption of vitamins and minerals. Also, may cause intestinal bloating, and abdominal cramps. Pectin consists of complex carbohydrates: concentrated in skins and / or cores of many fruit that is a soluble fiber. Food manufactures use pectin as a thickening agent, and stabilizer in candies, syrup, and frozen deserts. Supplemental sources of fiber include Metamucil, Konsyl (soluble) and package of FiberCon. Appears that fiber supplement capsules are better tolerated than tablets. Avoid those supplements that contain artificial sweeteners or other additives. Always take plenty of water with any supplement. Eating more cereals, grains, brans, corn, and whole grain rice are rich in fiber content.
Published study in the American Journal of Clinical Nutrition, indicates that increased fiber content in a meal, boosts feeling of fullness in women and increase levels of certain hormone associated with satiety (being full). Hormone cholecystokins is released from the small intestines when a fat — containing food is eaten. The hormone is a chemical messenger that acts in response to fat, which notifies the brain the body is getting full. Appears fiber can trigger the same signal mechanism as fat.
Listed below is Fiber content of selected foods provided by USDA-Human Nutrition Information Services. Agriculture Handbook Number eight, Bowes and Church Food Values of Portions Commonly used fifteenth Edition:
FoodAmountGrams of Fiber
Apple (with skin)1 medium3.0
Dried figs23.5
Orange 1 medium3.1
Pear (with skin)1 medium 4.3
Prunes 31.8
Raisins (seedless)1/4 cup 1.9
Strawberries1 cup3.9
Broccoli1/2 cup 2.0
Brussels sprouts1/2 cup 3.4
Baked potato w/skin1 medium3.6
Spinach 1/2 cup 2.0
Sweet potato1/2 medium1.7
Carrots (raw)1 medium2.3
Romaine lettuce 1 cup1.0
Tomato (raw)1 medium1.6
Baked beans1/2 cup 9.8
Kidney beans1/2 cup 7.3
Lentils 1/2 cup 3.7
Peanuts 1/4 cup 2.9
Pumpernickel bread1 slice 1.9
Brown rice (cooked)1/2 cup 1.7
Whole wheat bread1 slice 1.9
Spaghetti (cooked)1/2 cup 1.1
All-Bran1/3 cup 8.5
Bran Chex2/3 cup 4.6
Bran flakes3/4 cup5.3
Oatmeal (regular)3/4 cup 1.6
Raisin bran3/4 cup 4.8
