The information resource about Nutrients, Probiotics and Food Supplements
Nutrient Details For : Fiber

A nutrient is any element or compound necessary for or contributing to an organism's metabolism, growth, or other functioning. Click name for details Arsenic Biotin Boron Calcium Carbohydrates Carnitine Carotenoids Chloride Choline Chromium Copper Energy Fiber Fluoride Folate Iodine Iron Lipids Magnesium Manganese Molybdenum Niacin Nickel Pantothenic acid Phosphorus Phyto-chemicals Potassium Protein Riboflavin Selenium Silicon Sodium Thiamin Vanadium Vitamin A Vitamin B 12 Vitamin B 6 Vitamin C Vitamin D Vitamin E Vitamin K Zinc Further Trace Elements

Fiber is composed of a variety of materials that are often categorized as insoluble or soluble in boiling water.

Insolubles include cellulose and some forms of hemicellulose.

The soluble fibers include pectins, gums, and mucilages.

Fiber is neither digested nor absorbed in the small intestine but is fermented by bacteria in the colon.

On a typical diet, about 75% of ingested fiber is fermented. While there is no absolute requirement for dietary fiber, it is almost certainly needed for normal bowel function.

Adequate fiber clearly prevents constipation, diverticular disease of the colon, and hemorrhoids.

Many other physiologic effects have been attributed to fiber and consumption of diets high in fiber may prevent a variety of conditions including obesity, diabetes, gallstones, coronary artery disease, or colon cancer.

Sudies show fairly clearly that diets high in fruits, vegetables and cereal grains are associated with decreased risk of developing these diseases.

Recommendations:

Current average fiber intake is estimated at about 12 g/day.

Most health organizations recommend 20-35 g/day.

Food sources:

Foods that are rich in dietary fiber include whole grains (mainly the bran portions), legumes, and some fruits and vegetables.
Most foods contain mixtures of both insoluble and soluble fiber.

Examples of foods rich in insoluble fiber are wheat bran, nuts and barley.
Soluble fiber is found in oat bran, melons, and dried fruits.
Beans are good sources of both fiber types.

Cooking does not decrease the amount of fiber in food but changes its three-dimensional structure.

Potential hazards:

Very high intakes of isolated sources of dietary fiber can prevent adequate intake of other nutrients and may, in rare instances, lead to intestinal obstruction or volvulus of the colon.

Recent research news:

Fermentation products of fiber produced by bacteria in the colon include propionic and butyric acid. Some experiments have shown these to lower serum cholesterol or cause cancer cells to differentiate.

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