Dietary Fiber The Source Of Nutrition
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Dietary Fiber The Source Of Nutrition
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DIETARY FIBER
Plant materials that are indigestible to humans are a complex carbohydrate known as Dietary Fiber. Our bodies need roughage to properly digest food and eliminate waste because the bulky substance cleans the colon as it makes its way through our digestive tract. Dietary Fiber comes from vegetables, fruit, grain, and legumes. Dietary Fiber is a term used to describe a variety of plant substances that are resistant to digestion by alimentary enzymes in humans. Dietary Fiber includes a number of non-starch polysaccharide substances including cellulose, hemicellulose, ß-glucans, pectins, mucilages and gums plus the non-polysaccharide lignin. These Dietary Fiber components have unique chemical structures and characteristic physical properties for e.g., bulk/volume, viscosity, water-holding capacity, adsorption/binding or fermentability, that determine their subsequent physiologic behavior. The combination of chemical divisions and functional characteristics will provide greater insight into the role of Dietary Fiber in nutrition and health.
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There are two principal types of Dietary Fiber insoluble & soluble. Insoluble Dietary Fiber is simply bulk that changes little as it passes through the body. Soluble Dietary Fiber, on the other hand, forms a soft gel in solution with water. Most foods provide a mixture of both, but are listed as mostly one or the other. Soluble Dietary Fiber has been able to bind bile salts which reduces blood cholesterol levels. It also slow down the absorption of glucose from the intestine, thereby requiring less insulin secretion. Your body weight is controlled by the number of calories you eat and the number of calories you use each day. Foods high in Dietary Fiber, especially fresh fruits and veggies, are low in calories. Eating a variety of Dietary Fiber, will provide a healthy diet.
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It is the soluble Dietary Fiber in foods that offers the real heart disease benefit. This type of Dietary Fiber has been shown to reduce blood cholesterol levels. Soluble Dietary Fiber food sources include peas, nuts, seeds, apples, oats, barley, beans, lentils, and other types of vegetables & fruits. Experts believe that soluble Dietary Fiber “beta glucan” helps lower blood cholesterol by binding some of the cholesterol in the digestive tract. It confines the cholesterol and is eliminated from the body naturally.
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BENEFITS OF DIETARY FIBER
There are many well-established benefits of consuming a diet rich in Dietary Fiber. One of these benefits is the associated lower risk for certain diseases such as obesity. The relevance of Dietary Fiber in obesity development is centered around Dietary Fiber’s role in food intake control. Inclusion of Dietary Fiber in the diet promotes satiation and prolongs satiety, aids in long-term compliance to low energy diets, and encourages "healthy" food choices and eating habits. Dietary Fiber strategies aimed at promoting health and encouraging weight maintenance or loss should consider the benefits of Dietary Fiber and its related properties
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The benefits of Dietary Fiber as a weight-reducing diets for diabetic individuals are crystal clear. These diets enable diabetic individuals to lose weight and maintain weight loss for long-term. These diets also decrease blood glucose values, diminish need for oral hypoglycemic agents or insulin, lower blood pressure, and drop serum lipid values. Dietary Fiber supplements are documented to enhance weight loss with a hypo-caloric diet. High Dietary Fiber diets found to act mechanically, physiologically and chemically to decrease hunger.
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USES OF DIETARY FIBER
Dietary Fiber adds bulk to your diet.
Dietary Fiber can be helpful in controlling weight as it makes you feel full faster.
Dietary Fiber aids digestion, helps in preventing constipation, and is used for the treatment of diverticulosis, diabetes, and heart disease.
High Dietary Fiber foods can help in the treatment of constipation, hemorrhoids and irritable bowel syndrome.
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EFFECTS OF DIETARY FIBER
Negative effects of Dietary Fiber include a reduced absorption of vitamins, minerals, proteins, and calories from the gut. Some insoluble Dietary Fiber can bind to certain minerals: iron, magnesium, phosphorus, and calcium.
High Dietary Fiber foods are good for your health. But adding too much
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