- March 6, 2016
- Posted by: emobile
- Category: Trending Topic
Emobileclinic Trending Topic
When you squeeze out the juice from a fresh orange without consuming the host of the juice, you are depriving yourself yet another opportunity of fiber consumption.
Fiber is also known as roughage. It is the indigestible part of plant foods that aids digestion. It absorbs water along the way and helps in bowel movements. Dietary fiber refers to nutrients in the diet that are not digested by gastrointestinal enzymes.
Fiber consists of non-starch polysaccharides, such as cellulose, dextrins, inulin, lignin, chitins, pectins, beta-glucans,waxes and oligosaccharides. There are two types of Fibre; soluble and Insoluble
Soluble fiber dissolves in water. It changes as it goes through the digestive tract, where it is fermented by bacteria. With the absorption of water it becomes gelatinous.
Insoluble fiber does not dissolve in water. As it goes through the digestive tract it does not change its form.
These sets of food contain high amounts of fiber.
Cereal – ½ cup cooked
Barley 1g 4g
Oatmeal 1g 2g
Oatbran 1g 3g
ground (1 Tbsp) 5g 6g
Fruit(one medium fruit)
Apple 1g 4g
Banana 1g 3g
Blackberries (½ cup)1g 4g
(orange, grapefruit) 2g 2-3g
Nectarine 1g 2g
Peach 1g 2g
Pear 2g 4g
Plum 1g 1.5g
Prunes (¼ cup) 1.5g 3g
Legumes (½ cup cooked)
Black Beans 2g 5.5g
Kidney Beans 3g 6g
Lima Beans 3.5g 6.5g
Navy Beans 2g 6g
Northern Beans 1.5g 5.5g
Pinto Beans 2g 7g
Lentils (yellow, green, orange) 1g 8g
Chick Peas 1g 6g
Black eyed Peas 1g 5.5g
Vegetables (½ cup cooked)
Broccoli 1g 1.5g
Brussels Sprouts 3g 4.5g
Carrots 1g 2.5g
Benefits of insoluble fiber
Insoluble fibers have many functions, including moving bulk through the digestive tract, and controlling pH (acidity) levels in the intestines. Other benefits are;
Speeding up elimination of toxic waste through colon.
promotion of regular bowel movements and prevention of constipation
prevention of colorectal cancer by denying microbes from producing harmful substances thereby keeping an optimal pH level in the intestines.
The following food are sources of insoluble fiber : vegetables – especially dark green leafy ones, root vegetable skins, fruit skins, whole wheat products, wheat bran, corn bran, nuts, and seeds.
Benefits of Soluble Fiber are as follows ;
Regulation of sugar levels by binding fatty acids thereby slowing down the time it takes to empty the stomach and the rate of sugar absorption by the body.
Reduction of cholesterol, especially levels of LDL (bad cholesterol)
Helpful in sugar intake regulation for diabetes people.
The following food are sources of soluble fiber: kidney beans, pinto beans, brussels sprouts, broccoli, spinach, zucchini, apples, oranges, grapefruit, grapes, prunes, oatmeal, and whole-wheat bread.
What quantity of soluble and insoluble fibers are needed daily?
The nutrionists recommend fiber of 25g for women below the age of 50 and 21g after the age of 50 while 38g for men below the age of 50 and 30g after the age of 50 .
Most dietitians are of the opinion that your ratio of insoluble vs. soluble fiber should be 75% to 25%. Most of highly fiber foods contain both soluble and Insoluble fiber and thus call for carefulness. Rather than being bookish, the important is consumption of the daily recommended 25g on the average.