Fibre

Fibre is the indigestible

part of plants . It includes
cellulose , hemi-cellulose ,
lignin , pectin, and gums.
It is sometimes called bulk
or roughage. Fibres are
grouped into two basic
types: insoluble fibre and
soluble fibre.
 # Soluble (prebiotic, viscous) fiber -
that is readily fermented in the colon
into gases and physiologically active
byproducts

# Insoluble fiber - that is

metabolically inert, absorbing water
as it moves through the digestive
system, easing defecation.
 Main
Sources
Of Fiber
Dietary fiber is found in plants.
While all plants contain some
fiber, plants with high fiber
concentrations are generally the
most practical source.

Fiber-rich plants can be eaten

directly. Or, alternatively, they can
be used to make supplements and
fiber-rich processed foods.
PLANT SOURCES OF FIBER
LEGUMES SUCH AS SOYBEANS CONTAIN DIETARY
FIBERS.

SOME PLANTS CONTAIN SIGNIFICANT AMOUNTS OF

SOLUBLE AND INSOLUBLE FIBER. FOR EXAMPLE
plums (or prunes) HAVE A THICK SKIN COVERING A
JUICY PULP. THE PLUM'S SKIN IS AN EXAMPLE OF
AN INSOLUBLE FIBER SOURCE, WHEREAS
SOLUBLE FIBER SOURCES ARE INSIDE THE PULP.

plums
Soluble fiber is found in varying quantities
in all plant foods, including:
* LEGUMES (peas, soybeans, lupin and other
beans)
* oats, rye, chia, and barley
* some fruits and fruit juices (including prune juice,
plums, berries, bananas, and the insides of apples
and pears)
* certain vegetables such as broccoli, carrots, and
Jerusalem artichokes
* root tubers and root vegetables such as sweet
potatoes and onions (skins of these are sources of Legumes such as soybeans
insoluble fiber) contain dietary fibers.

* psyllium seed husk (a mucilage soluble fiber).

 Sources of insoluble fiber
include:
* whole grain foods
* wheat and corn bran
* nuts and seeds
* potato skins
* flax seed
* lignans
* vegetables such as green beans,
cauliflower, zucchini (courgette),
celery, and nopal
* some fruits including avocado,
and bananas
* the skins of some fruits,
including tomatoes
green beans
DIETARY
FIBER
FUNCTIONS
AND
BENEFITS
 Function Benefits
Increases food volume without May reduce appetite
increasing caloric content, providing
satiety

Attracts water and turns to gel during Lowers variance in blood

digestion, trapping carbohydrates and sugar levels
slowing absorption of glucose

Lowers total and LDL cholesterol Reduces risk of heart

disease
Regulates blood sugar May reduce onset risk or
symptoms of metabolic
syndrome and diabetes

Speeds the passage of foods through Facilitates regularity

the digestive system

Adds bulk to the stool Alleviates constipation

Balances intestinal pH[28] and May reduce risk of
stimulates intestinal fermentation colorectal cancer[29]
production of short-chain fatty acids
FIBER DOES NOT BIND TO
MINERALS AND VITAMINS AND
THEREFORE DOES NOT RESTRICT
THEIR ABSORPTION, BUT RATHER
EVIDENCE EXISTS THAT
FERMENTABLE FIBER SOURCES
IMPROVE ABSORPTION OF
MINERALS, ESPECIALLY CALCIUM.
[30][31][32] SOME PLANT FOODS
CAN REDUCE THE ABSORPTION OF
MINERALS AND VITAMINS LIKE
CALCIUM, ZINC, VITAMIN C, AND
MAGNESIUM, BUT THIS IS CAUSED
BY THE PRESENCE OF PHYTATE
(WHICH IS ALSO THOUGHT TO HAVE
IMPORTANT HEALTH BENEFITS),
NOT BY FIBER.[33]
Deficiency
of
Fibre
This is a very serious deficiency but
most neglected. Lack of roughage in the
food results in constipation, the root
cause to innumerable other ailments
and health hazards such as stomach
ulcers, headache, intestinal cancer,
indigestion and resultant loss of
appetite, skin diseases, eczema, ageing
and hundreds related problems.
Effects
of
Fiber
Intake
Research has shown that fiber may benefit
health in several different ways. Lignin and
probably related materials that are resistant to
enzymatic degradation, diminish the nutritional
value of foods.[24]

Table legend

Color coding of table entries:

* Both Applies to both soluble and insoluble
fiber
* Soluble Applies to soluble fiber only
* Insoluble Applies to insoluble fiber only
History
Of
Definition
Originally, fiber was defined to
be the components of plants
that resist human digestive
enzymes, a definition that
includes lignin and
polysaccharides. The definition
was later changed to also
include resistant starches, along
with inulin and other
oligosaccharides.[3]
Guidelines
On
Fiber
Intake
Current recommendations 25g of fiber per day) . The
from the United States ADA's recommendation for
National Academy of children is that intake should
equal age in years plus 5
Sciences, Institute of
g/day (e.g., a 4 year old
Medicine, suggest that should consume 9 g/day). No
adults should consume guidelines have yet been
20–35 grams of dietary established for the elderly or
fiber per day, but the very ill. Patients with current
average American's daily constipation, vomiting, and
intake of dietary fiber is abdominal pain should see a
only 12–18 grams.[33][34] physician. Certain bulking
agents are not commonly
The ADA recommends a recommended with the
minimum of 20–35 g/day prescription of opioids
for a healthy adult because the slow transit time
depending on calorie mixed with larger stools may
intake (e.g., a 2000 lead to severe constipation,
cal/8400kJdiet should pain, or obstruction.
include
Mechanism
The main action of dietary fiber is to change the nature of the
contents of the gastrointestinal tract, and to change how other
nutrients and chemicals are absorbed.[1][2] Soluble fiber binds to
bile acids in the small intestine, making them less likely to enter
the body; this in turn lowers cholesterol levels in the blood.[3]
Soluble fiber also attenuates the absorption of sugar, reduces
sugar response after eating, normalizes blood lipid levels and,
once fermented in the colon, produces short-chain fatty acids as
byproducts with wide-ranging physiological activities (discussion
below). Although insoluble fiber is associated with reduced
diabetes risk, the mechanism by which this occurs is unknown.[21]

Not yet formally proposed as an essential macronutrient, dietary

fiber is nevertheless regarded as important for the diet, with
regulatory authorities in many developed countries
recommending increases in fiber intake.[1][2][22][23]
 Dietary
Supplements
TYPES AMINO ACIDS • BODYBUILDING SUPPLEMENT •
ENERGY DRINK • ENERGY BAR • FATTY ACIDS •
MINERALS • PREBIOTICS

VITAMINS AND RETINOL (VITAMIN A) • B VITAMINS: THIAMINE (B1)

"MINERALS" (CH • RIBOFLAVIN (B2) • NIACIN (B3) •
EMICAL ELEMEN
TS) PANTOTHENIC ACID (B5) • PYRIDOXINE (B6) •
BIOTIN (B7) • FOLIC ACID (B9) •
CYANOCOBALAMIN (B12) •
ASCORBIC ACID (VITAMIN C) •
ERGOCALCIFEROL AND CHOLECALCIFEROL (VITAMIN
D)
• TOCOPHEROL (VITAMIN E)
OTHER AAKG • CARNITINE • CHONDROITIN SULFATE •
COMMON COD LIVER OIL • COPPER GLUCONATE • CREATINE/
INGREDIENTS CREATINE SUPPLEMENTS • DIETARY FIBER •
ECHINACEA • ELEMENTAL CALCIUM • EPHEDRA •
FISH OIL • FOLIC ACID • GINSENG • GLUCOSAMINE
RELATED CODEX ALIMENTARIUS • ENZYTE • HADACOL •
ARTICLES NUTRACEUTICAL • MULTIVITAMIN • NUTRITION
REFERENCES
•FIBER, HARVARD SCHOOL OF PUBLIC HEALTH
• FIBER HEALTH CLAIMS THAT MEET SIGNIFICANT SCIENTIFIC
AGREEMENT, US FOOD AND DRUG ADMINISTRATION
•HIGGINS JA (2004). "RESISTANT STARCH: METABOLIC EFFECTS
AND POTENTIAL HEALTH BENEFITS". J AOAC INT. 87 (3): 761–8.
PMID 15287677.
• TUNGLAND BC, MEYER D. NONDIGESTIBLE OLIGO- AND
POLYSACCHARIDES (DIETARY FIBER): THEIR PHYSIOLOGY AND
ROLE IN HUMAN HEALTH AND FOOD. COMPREHENSIVE
REVIEWS IN FOOD SCIENCE AND FOOD SAFETY 1:73-92, 2002.
END