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Check Point Fiber Research

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Check Point: Fiber Research

SCI/241

October 11, 2012

Fiber plays an important role in your body’s health by helping to reduce blood cholesterol levels, reducing risk for cardiovascular disease, controlling weight by making you feel full with fewer calories, and helping to prevent constipation. Dietary fibers are fibers that are made up of plant parts that the body cannot digest. The best forms of dietary fibers are found in whole grain foods instead of food made from refined grains. Fiber is found in two forms, soluble fiber and insoluble fiber and each carries its own health benefits (American Heart Association (AHA), 2012).

Soluble fiber is fiber dissolves in water and forms a gel in your stomach delaying the stomach emptying which keeps you feeling full longer. Since it soluble fiber keeps you feeling fuller longer, it can help keep your weight under control. Delayed stomach emptying has an effect on blood sugar levels which can help control diabetes. This fiber can also help lower the bad cholesterol (LDL) by blocking some absorption of dietary cholesterol. Insoluble fiber does not dissolve in water and is considered a gut-healthy fiber. It can have a laxative effect and add bulk to your diet and help prevent constipation (WebMd, 2012). This fiber can reduce cardiovascular risk and slow the progression of cardiovascular disease in those considered high-risk. Some examples of soluble fibers foods are oat bran, peas, rice bran, beans, citrus fruits, strawberries, and apple pulp. However, oats have the highest proportion of soluble fiber over any other grain. Some examples of insoluble fiber foods are whole-wheat breads, wheat bran, wheat cereals, rice, rye, barley, beets, cauliflower, carrots, and turnips (AHA, 2012).

Dietary fiber intake amounts vary among adults and children. It is recommended that children age two and over begin eating a diet that contains no more than seven percent of their calories in saturated fat, no more than one percent of their calories in trans-fat, and no more than 300 milligrams a day in-taking cholesterol. Both adults and children should take in 14 grams of fiber per 1000 calories taken in. An adult on a 2000 calorie diet should around six to eight servings of grains at which half of those servings should be in whole-grain form as well as eight to 10 servings of vegetables and fruits. It is recommended that adults take in 25 grams of fiber a day (AHA, 2012).

References:

American Heart Association (AHA). (2012). Whole grains and fiber. Retrieved from http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Whole-Grains-and-Fiber_UCM_303249_Article.jsp#.Tu95fVaoGuo

American Heart Association (AHA). (2012). Fiber and children’s diets. Retrieved from http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/Fiber-and-Childrens-Diets_UCM_305981_Article.jsp#.Tu959FaoGuo

WebMd. (2012). The Benefits of Fiber: For your heart, weight, and energy. Dietary fiber: Insoluble vs. Soluble. Retrieved from http://www.webmd.com/diet/fiber-health-benefits-11/insoluble-soluble-fiber…...

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