Fiber_Research

FIBER Fiber Unknown University Name Unknown February 23, Fiber Fiber is a regular friend to our body. Fiber makes us feel full quicker. This is because it is a bulkier consistency that helps create a heavier feeling. Fiber regulates and reduces bad cholesterol. When a low fat, high fiber diet is consumed, viscous polysaccharides help reduce blood cholesterol by reducing the absorption of cholesterol or fatty acids and also reducing absorption of bile acids. (Van Horn, PhD, RD, 1997) Fiber helps our body regulate blood sugar. It slows the rate at which our body absorbs nutrients. Because the absorption rate is slowed down, there are fewer fluctuations in blood glucose. (Nutrition text p.92) Both soluble and insoluble fiber is known to decrease and slow down our risk of falling victim to cardiovascular disease by reducing our cholesteral. There are two different types of fiber. Soluble fiber dissolves in water and creates a thick, rather sticky solution in the intestines. These fibers increase the weight of the fecal matter, and can be broken down, and digested by bacteria in the large intestine. It produces gas. Insoluble fiber is not able to be broken down and digested by bacteria in the large intestine. This adds bulk to the fecal matter and also allows it to be passed through the gastrointesinal tract without changing. Some is from natural plant sources. This is called dietary fiber. Examples of soluble fiber are oats, beans, apples, citrus fruits and , barley. Examples of insoluble fiber are wheat bran, nuts, whole-wheat flour, some fruits and some vegetables. (Edwards, 2011) The American Heart Association has recommendations of daily fiber intake for both adults and children. The recommendation for adults consuming approximately 2000 calories is 25-30 grams of fiber per day from food sources. The recommendation for children is to add their age plus five. A five year old child, 5+5, should eat 10 grams of fiber per day from food sources. Children that eat more than 1500 calories per day need at least 25 grams of fiber from food sources. (Van Horn, PhD, RD, 1997) Works Cited Edwards, C. (2011, 06 04). Live Strong. Retrieved 02 21, 2012, from www.livestrong.com/article/241350-what-are-functions-fiber-in-diet/ Van Horn, PhD, RD, L. (1997). Fiber, Lipids, and COronary Heart Disease. American Heart Association Journal . Nutrition 1/e with Nutrient Composition of Foods | 9780471768975 (2012)