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Fiber

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Submitted By sarah25
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Fiber
Michelle Martinez
SCI/220
November 9, 2013
Professor Hatton

Fiber
#2 Tell me about fiber. Fiber is a nutrient known as roughage needed to help digest food. Fiber can be found in fruits, vegetables, and whole grains. Fiber should be part of our diet in order to keep our digestive system regular and healthy. Fiber isn't digested by your body. Instead, it passes relatively intact through your stomach, small intestine, and colon and out of your body (Dietary Fiber: Essential for a Health Diet, 2013). Lack of fiber can bring discomfort and health issues.

What are the benefits of fiber and the problems with a low-fiber diet which include problems outside of the GI tract?

Benefits of a high fiber diet for example are 1) Fiber keeps the body regular, helps pass stool easier, prevents constipation, and solidifies the stool because fiber absorbs water and adds bulk to the stool 2) Fiber can lower cholesterols levels such as beans, oats, and flaxseeds which are soluble fiber and may lower blood cholesterol levels by lowering bad cholesterol 3) Fiber maintains bowel health because fiber ferments in the colon and can help prevent hemorrhoids and diverticular diseases 4) Fiber can aid with weight loss because high fiber food need to be chewed more, which gives the body time to absorb and can make you feel full. (Dietary Fiber: Essential for a Health Diet, 2013) The reason people have to limit their fiber intake due surgery, inflammatory disease, or narrowing of the bowel is because some food fiber doesn’t digest and stays in the intestines.

How much fiber should the average person get?
According to the Mayo Clinic, The Institute of Medicine, which provides science-based advice on matters of medicine and health, gives the following daily recommendations for adults: | Age 50 or younger | Age 51 or older | Men | 38 grams | 30 grams | Women | 25 grams | 21 grams | (Dietary Fiber: Essential for a Health Diet, 2013)
And also remember depending on your bodies need for fiber the amount can differ especially if you are required a lower fiber diet or higher to say the least.

What are the different types and describe?
The different types are soluble and insoluble fiber. Soluble fiber is dissolvable. Soluble fiber is classified as carbohydrate form which the components such as pectin’s and some hemicelluloses which physiologically effects delaying stomach emptying. The effects assist in delaying stomach emptying, slowing sugar absorption, and possibly lowering cholesterol. (Wardlaw & Smith, 2011) Oats, beans, apples, to name a few is where you can get soluble fiber. To find more food sources of carbohydrates you can go on-line and view MyPyramid that list the food group and grams. Insoluble fiber does not dissolve but promotes movement of material through the digestive system. It’s classified as non-carbohydrate form with components such as lignin, cellulose, and hemicelluloses with effects such as increasing fecal bulk and decreases intestinal transit time. (Wardlaw & Smith, 2011) Whole wheat’s, wheat bran, nuts, and green beans are where you can get insoluble fiber. Individuals may need a high or low fiber diet depending on what your body needs.

What foods are good sources of fiber and do you get enough of these in your diet? If not, list ways that you can include more fiber in your diet.
As listed above there are many types of fruits and vegetables and grains that have fiber for your body. Fruits like grapes and apples are good sources of fiber as well as greens like spinach. They work for me so that what I try to buy them and try to eat daily. Oatmeal is a popular breakfast for women because of the fiber and the fullness it gives. I eat oatmeal more in the winter time. It keeps me full but not enough fiber for me. I try to incorporate fiber in my diet. I love gala apples and grapes. I usually buy these fruits because they are convenient to carry and work for me with fiber intake. Staying away from foods that do not digest easy and high sugar foods as well would help in my diet. I am making it a point to buy Activa (generic) which helps keeps me regular as I noticed. I should really eat the vegetables with high fiber such as salads and raw vegetables. Also drinking more water would be better instead of high sugar sodas.

References (Dietary Fiber: Essential for a Health Diet, 2013) Dietary Fiber: Essential for a Health Diet. (2013, July). Retrieved from http://mayoclinic.com/health/fiber/NU00033
Wardlaw, G., & Smith, A. (2011). Contemporary Nutrition (8th ed.). New York, NY: McGraw-Hill.

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