Fiber And Weight Loss: How Closely Are They Connected?

The incidences of deseases like obesity, diabetes, colon deseases etc.are minimal in countries where the population has a regular dose of fiber in their diet.

Fiber is very important link in the weight loss puzzle. Fiber can not be digested by the human digestive system and it passes out from the colons taking all the waste material with it.

Fiber provides bulk and softens the stools thereby helping in regular bowel movements and avoiding constipation. In the intestine, fiber produces a gel which binds the bile acids and this leads the lever to convert cholesterol into bile thereby reducing cholesterol levels.

Fiber makes people feel less hungry on account of its bulk and reduces appetite resulting in weightloss. It also helps the body in controlling blood sugar.

Ayurveda Medical Science recommends consumption of fiber rich vegetables in large quantities to get rid of all the toxins from your body.Removal of toxins automatically ensures removal of excess fat from your body.

There are two types of fibers found in foods:

Insoluble fiber:

Insoluble fiber does not dissolve in water. This fiber increases the bulk of the food and helps in the fast passage of waste materials from the colons avoiding building up toxins and theby deseases like colon cancer.

Soluble fiber:

This type of fiber forms a gel in the intestine and helps in reducing the cholesterol.

Your body needs a regular dosage of 30-40gms of fiber to keep in good health and lose those excess pounds.

Consuming the following foods will keep you in great shape and health:

High fiber foods:

Oat bran, Corn Bran, rice bran, wheat bran.

Medium fiber foods:

Whole grains, whole wheat pasta, whole wheat flour, oatmeal-roled oats, steel cut oats, wheat-oat flour, corn meal, brown rice.

Low fiber foods to be avoided:

Refined foods like white flour (bleached or unbleached), pasta, cream of wheat, oat flour, corn starch, white rice.

One important aspect of fiber and weight loss is drinking lots of water.

Water makes the fiber swell and work better.

However, increase your consumption of fiber very gradually to avoid digestive discomfort.

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Source by Rajesh Shetty

What Does Fiber Do For Your Body – Dietary Fiber Flushes Out Toxins and Makes Bowel Movement Easier

What does fiber do for your body? If you do not know the answer then you would be surprised to note that it helps the body to flush toxins. Further, it makes the bowel movement much easier inside your body. Without this component, the food wastes would not move inside your body. In fact, the wastes would remain in your intestines forever. It has been recommended that dietary fiber should be consumed as it essentially benefits the body. The hard fiber also known as insoluble cellulose can be found in grains and vegetables while the soft fiber also known as soluble ones which can be found in vegetables and fruits.

Functions of Fiber Foods:

* Lowers the level of cholesterol

* Lowers Triglycerides

* Reduces the risk of colon cancer

* Enhances the factor of weight loss

* Improves Diabetes

* Moves bowel

What does Fiber do for your body?

* They would help you to lose weight as your body would easily flush toxins and other colon wastes

* The dietary fiber moves stools at an accelerated pace through colon as carbohydrates are not allowed to absorb

* Further the soluble component can easily attract, hold and collect cholesterol, move bowel and toxins

* The diet fibers can help you to avoid colon cancer as it can flush toxins from the intestines

Further this component should be added in any chart because:

· As per the American Heart association one should stick to six to seven servings every day of whole grains. These may include low fat dry cereal and 1/2 cup cooked rice etc

· Fresh vegetables if possible should be consumed raw as they are rich in such component. Three to five servings everyday would help you flush toxins and move bowels easily

· Whatever the case water should not be ignored. One must add more quality of water along with the dietary fiber as this factor would help your body to flush toxins at ease.

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Source by Amy Myers

The Benefits of Dietary Fiber

Dietary fiber is an essential part of maintaining good health. Although it is mainly associated with relieving or preventing constipation, fiber also helps reduce the risks of heart disease and diabetes. Fiber, which can be found in many foods are also referred to as bulk or roughage foods. These particular foods are not digested or absorbed in the body unlike other foods such as proteins, carbohydrates and fats. The body is unable to break them down, so they basically pass undisturbed through the digestive tract. Although this may appear to sound as if fiber plays no role and is just a wasted food, this is not the case.

Fiber is classified as either soluble or insoluble fiber. Soluble fiber dissolves in water and changes to a gel-like substance that helps to lower glucose levels and cholesterol. These types of foods include apples, oats, carrots, peas, barley, beans and citrus fruits. Insoluble fiber does not dissolve in water, which helps promote bowel movements. This can help with irregular bowel movements or constipation. These types of foods include nuts, wheat bran, whole-wheat flour and many different vegetables. Incorporating a wide variety of both soluble fiber and insoluble fiber will provide the important health benefits of each.

Eating a diet that is high in fiber will not only soften stool, but can increase the size and weight of it for easier elimination and as a preventive of constipation. If stools are typically watery and loose, fiber can help to add bulk to it, which will solidify the waste. Eating foods that are soluble fiber can lower bad cholesterol levels. Studies show that this form of fiber reduces inflammation and blood pressure, which can also reduce the risks of heart disease. Soluble fiber can also slow absorption of sugars, which can be very beneficial to individuals with diabetes. Fiber can also help with weight loss. Because these types of food require more chewing, this helps the body think it is fuller, which can reduce the amount of consumption. It also gives a feeling of fullness and has fewer calories than most other foods.

The best sources of dietary fiber are fruits, grains, whole grains, nuts, seeds, vegetables, peas and beans. These foods should be fresh since canned and processed foods have a lower content of fiber. In addition, the skins of fruits and vegetables provide the highest amounts of fiber. Some individuals need more fiber in their daily intake to provide these health benefits. This is especially true for individuals who are not active or who suffer with certain disorders. Fiber supplements will provide essential fiber to the body despite these supplements do not contain the important minerals and vitamins that foods high in fiber contain.

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Source by E. Brooks

Dietary Fiber – What is it and What Do I Need it For?

Dietary fiber is an often-overlooked, but vital part of your diet. Not only does it supply needed nutrients, but it helps your digestive tract to function normally. Without your daily dose, you run the risk of hemorrhoids and constipation.

It is divided into two main classifications: soluble and insoluble. Soluble fiber dissolves in water. In the digestive tract, it is broken down by bacteria, resulting in the production of gas and other metabolic byproducts. Some of the chemical compounds that result from this fermentation process are absorbed by the small intestine and used as nutrients by your body. Nutritionists estimate that it supplies you with approximately two calories of energy per gram.

Insoluble fiber does not dissolve in water. It passes through your digestive tract mostly unaltered by the digestion process. This adds bulk to your diet; it is sometimes called roughage. In the past, a diet high in insoluble fiber was credited with reducing your chances of falling prey to colon cancer. However, in recent times, the cancer-reducing benefit is being questioned. New evidence shows that high-fiber diets do not confer any additional protection against colon cancer. That's not to say, however, that a diet which lacks fiber is not unhealthy.

The US Food and Drug administration recommends that you eat between 20 to 35 grams every day. Furthermore, the FDA recommends that you get 14 grams for every 1000 calories in your diet. Therefore, a man on a 2500 calorie diet should consume at least 35 grams of dietary fiber per day. Make sure to get enough! Natural, high-fiber foods like fruits, vegetables, and whole grains are not only tasty, they're good for you too!

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Source by Thomas Urville

Guide to a Healthy Weight Loss Diet Plan – A General and Lifestyle Dietary Plan

A healthy weight loss diet plan is hard to find. For many years now people have been told that low-cal diets and aerobics are the solutions to their weight problems and yet the overweight problem is at an all time high. There are so many fat people everywhere. The weight management industry is a multi billion industry and fad diets are a dime a dozen, so what then is the problem? A so-called healthy weight loss diet plan will help you shed a few kilos only to gain it all back and then some. It is a trap and many people fall into this yo-yo trap and can not stop themselves, they become addicted.

There are several reasons for this yo-yo trap. Every time you deprive your body of food or restrict yourself to small amounts of food in order to lose weight, you slow down the metabolic rate. The body then thinks there is food shortage and there before it should conserve the little there is. It will therefore store energy in fatty tissues to allow the person to survive for weeks without eating. For a healthy weight loss diet plan, this is the opposite of what you want.

Most dieters then tend to binge after restricting themselves for a period of time. The body is not able to determine that the starvation was self-imposed, so now confusion sets in and the weight comes back with a vengeance. One of the best ways for a healthy weight loss diet plan to work is not so much how much you eat but instead what you eat. Instead of restricting yourself, simply learning how to eat in a healthy and balanced way can have a huge impact on your weight. Combine this with exercise and you are on your way to a slimmer body and a healthy lifestyle.

Both conventional medicine and natural alternative medicine agree that we should consume whole foods, such as whole grains rich in fiber, with less fat and animal protein and at least five servings of fruits and vegetables a day. Processed foods are full of high amounts of fat, preservatives, food additives and other chemicals to prolong shelf life. Eating well-balanced meals at regular intervals during the day stabilizes blood sugar, speeds the metabolic rate and leads to a permanent and healthy weight loss diet plan.

Whole dietary fiber foods can have a major impact on your overall health. Wheat, oats, rice, rye, barley, millet have the highest amounts of fiber, followed by legumes, nuts, seeds, potatoes, turnips, beets, carrots, fruits and leafy green vegetables.

Fiber reduces serum cholesterol and absorbs dietary fat from the body into feces. Fiber prevents constipation and stabilizes blood glucose levels. Cultures that combine all the above in their daily lives are the healthiest; they live longer and do not have obesity issues.

A healthy weight loss diet plan alone is not enough though. An enjoyable exercise program should be incorporated into your daily activity. Alcohol consumption should be minimized, if you are a smoker, quitting can actually reverse cardiovascular diseases.

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Source by Esther Ofori

Acceptable Daily Fat Intake and Fiber

What is recommended daily intake of EFA's (Essential Fatty Acids)? The average American daily requirement of EFA's is about 20 grams. An amazing 99% of people are deficient in EFA's. Nutrition and daily fat intake is as important in our diets as vitamins, minerals, proteins, carbohydrates and water. The most common foods where EFA's are found in fish, olive oil, olives and avocados. If you are not in the habit of eating these foods daily, you can obtain your EFA's from flax seed. Grind 2 tablespoons of whole flax seed (I like to use a coffee grinder) and then mix it in hot herbal tea, juice, soymilk, yogurt, hot or cold cereal, soups, stews, pasta or sprinkle on salads.

The body can only utilize about 10 grams per serving, so you will need to get it in your diet twice a day to meet your daily requirement of EFA's. 2 tablespoons of whole flax seed will provide approximately 10 grams of EFAS's, 13 grams of fiber and 14 grams of protein. Double these numbers and you have the daily intake for fiber, fats, and protein for a 90 lb person. Daily intake for fiber and fats are universal for adults but protein needs are calculated by multiplying 0.36 grams of needed protein per pound of body weight.

The benefits of the daily recommended fat intake of EFA's in the diet are truly astounding. 60% of our brains and nervous systems are made up these fats, so feed the machine and get smarter! EFA's are also necessary in the formation and proper functioning of the nervous system, therefore we see great benefits for pregnant women and in people with multiple sclerosis, behavioral problems such as attention deficit disorder, depression, bipolar disorders, and for reducing pain in the inflammatory responses of, allergies, asthma, arthritis and eczema.

Nothing will lower blood pressure faster than flax seed because of the rejuvenating effect it has on the arteries. The EFA's give arms its elasticity. Getting the acceptable daily fat intake in your system will reduce the bad fats (saturated fats, trans-fatty acids or partially hydrogenated fats) by as much as 25% and triglycerides by up to 65%. For those of you interested in what the "trans fat daily intake limit is … (Trans fats are found in margarines) the answer is ZERO! Trans fats cause significant and serious lowering of HDL (good) cholesterol and a significant and serious increase in LDL (bad) cholesterol, makes the arteries more rigid, causes major clogging of arteries, causing insulin resistance, causes or contributions to type 2 diabetes, and causes or contributions to other serious health problems. loves nothing better than clean, high energy EFA's to burn for energy to keep it healthy and strong.

The average daily American intake of dietary fiber is 5 grams per day. So How many grams of fiber is the recommended daily intake? 25 to 30 grams of daily fiber is necessary for normal bowel function. Using 2 tablespoons of flax twice per day meets this requirement. The results are life changing for many, and for some, they get to find out for the first time in their lives what normal bowel function really means.

Most Americans carry in their large intestines, on average, 10 pounds of excess fecal mater, which carries in itself dangerous health risks due to its toxicity. I believe that 70% of all health problems found in America today could have been eliminated in 30 days or less if everyone would use the fiber in flax as prescribed. The fiber in flax is a natural bowel regulator and corrects many chronic bowel problems weather it's for loose stools, constipation, or in maintaining the natural flora of the intestinal tract. Flax fiber is used for soothing irritable bowel syndrome, diverticulosis, diverticulitis and the cleaning of the bile system, which eliminates accumulated fat toxins from the blood.

Flax also contains 100x of the concentration of lignans than its closest competitor found in fresh fruits, vegetables, seeds, nuts and fruits, a substance known to protect us from colon cancer by binding to cancer causing agents and then transporting them out of the body.

Flax is one of only a few foods that contain indol-3-carbinol, which helps to regulate and balance female hormone levels and relieve symptoms of menopause and menstrual cramps. It also has antibacterial, antifungal and antiviral properties. Can this stuff get any better?

One of the least known properties of EFA's is ability to balance blood sugar levels. The more you use the more normal blood sugar becomes.

Ground flax seed is also used in weight management programs due to the ability of its fiber to absorb water and swell in the stomach. By taking it 30 minutes before a meal, one does not eat as much because one is all ready full. And it has a nutty flavor. I have not met anyone who does not like the taste of flax seed.

In conclusion flax seed not only provides us with our recommended daily intake of EFA's and average daily American intake of dietary fiber, it is also a great tasting super-food that provides 14 grams of protein per serving and is easy to prepare. Along with providing us with our daily intake for fiber, fats and protein it contains many health benefits from regulating bowel function, protecting us from cancer, to balancing hormones and blood sugars and only costs between $ 1 and $ 2 dollars a pound. If taken twice a day as recommended you would use about 2 pounds per month and only cost between $ 2 and $ 4 per month. The key to health is simple, "Get the good in and then get and keep the bad out." And flax seed is nothing but good!

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Source by Dr.

The Cleansing and Weight Loss Benefits of a High Fiber Diet

In addition to its beneficial role in disease prevention and healthy weight management, fiber also helps support the body's natural cleansing and detoxification processes. Many experts recommend eating between 25 to 35 grams or even more of fiber each day to maintain your health, so it is important to understand the two specific types of fiber and how they work.

Both soluble fiber and insoluble fiber help purge unwanted toxins from the body. Soluble fiber (found in fruit, beans, oats, legumes and nuts) dissolves in water and leaves the digestive tract slowly. As it moves through the intestines it works like a sponge, soaking up toxins and capturing them in order to prevent their reabsorption into the bloodstream.

Insoluble fiber (found in wheat bran, dried beans, whole grains and seeds) is not water-soluble; it passes through the digestive tract effectively. During its journey through the intestines it helps to "sweep" the colon free of debris by removing toxins from the intestinal wall. It also tones the bowel muscles by creating resistance and giving them something to push against, so promoting peristalsis (the wave-like motions that move food through your intestines). Peristalsis is necessary for healthy elimination, and healthy elimination is an important step in ridding toxins from the body. But just how do those toxins enter in the first place?

The buildup of toxins in your body is the result of both external and internal toxins. External toxins such as pesticides and pollutants come from our surrounding environment. They see into the earth, water and air and can cause some health problems. Internal toxins, however, come from within. They are the waste products that result from everyday physiological processes such as energy production and digestion. Since many people do not digest protein, starches and fats efficiently, they overproduce internal toxins. The body absorbs both the internal and external toxins and circulates both to the liver. Along the way they can be deposited in the organs and tissues, which can cause inflammation and lead to poor health.

Because fiber is a powerful ally in your battle against toxins – absorbing the toxins that come from the liver and gallbladder to the gut (as well as cholesterol, estrogen and old red blood cells) – it is essential to get plenty of fiber in your diet. Consuming a ratio of about 65% insoluble fiber to 35% soluble fiber is ideal, as it reflects the natural balance found in whole foods. The best way to provide a balance of soluble and insoluble fiber is to eat a variety of fiber-rich foods. Legumes and unrefined grains such as oats, brown rice and whole wheat are excellent sources of mixed fibers. Among fruits, apples, avocados, oranges, bananas, grapefruit and berries provide the most fiber per serving, and high-fiber vegetables include spinach, endive, broccoli, carrots and cauliflower.

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Source by Brenda Watson, ND, CNC

Fiber Supplements – Would You Swallow This Humble Pie For Good Health Sake?

Dietary fiber supplements is a humble pie which is ignored by many. If you know the fact that 20% of Americans' diet is on fast food, soft-drinks and alcohol. The fast-food culture has programmed our generation less appreciable the beneficial values ​​of dietary fiber. To a greater extend, most people avoid high fiber fresh food as it does not taste "delicious".

Most of the food we eat are processed and the bulk of the plant fiber has been discarded in the process. Today's super market is full of processed food. It is natural for one to just pick and purchase what it looks available and less conscious to look out for real fresh produce.

How Practical Is It To Get Your Fiber From Your Food?

I always have an apple or tomato in my breakfast menu. I make an effort to load my kitchen with plenty of variety of vegetables and fruits. It make me has no excuse not to get enough dietary fiber.

It is simple effort and you need to make a deliberate conscious choice to get your dietary fiber by eating fresh produce.

Having said that I always load my diet with fresh produce to get my dietary fiber, at times I have to resolve to eat dietary supplements due to circumstances like when I could not get my diet fiber from fresh produce.

What The Majority Do?

The American Heart Association (AHA) reports that the dietary fiber intake among adults in the United States averages about 15 grams. Some organizations recommend that dietary fiber intake should be 25-30 grams a day. The emphasis by AHA is to get your dietary fiber from natural food source so that you also can enjoy the benefits of other nutrients found in the food. It makes sense, although it might not practical at times.

It Pays In Long Run

Do your best to get your dietary fiber intake daily. Be open to supplement your diet with dietary fiber. Choose a good nutritional vitamin fiber supplements brand and start your healthy habits daily. It pay of in long run to insure good health and prevent certain diseases.

Please visit the author's website to get further recommendations on nutritional supplements and guide to best vitamin supplements.

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Source by Kim Kia Tan

Dietary Fiber May Be Your Weapon to Lose Your Belly Fats and Keep Your Waistline at Bay!

Dietary fiber is an important part of our diet because it helps to prevent constipation. However, it is increasingly becoming famous due to much research showing that a high-fiber diet may help prevent heart disease, cancer, diabetes and also provide solutions on this question on how to lose your belly fat!

No need to worry about eating bowls of oatmeal one after the other, however; Filling up on fiber is easier than you think.

What is fiber?

Dietary fibers are the indigestible parts of plant foods that help to move undigested matter in the large intestine. They help to prevent constipation and can be divided into two groups: Soluble fibers and insoluble fibers.

Soluble fibers are found inside plant cell walls and dissolve in water to form a gel-like, sticky substance. This gives cooked beans their mushy centers and oatmeal its gummy texture. As it passes through the alimentary canal, soluble fiber will bind itself to dietary cholesterol, helping the body to eliminate them.

Sources of soluble fiber are legumes (peas, soybeans, and other beans), oats, barley, broccoli, carrots, potatoes, onions and berries.

Insoluble fibers, however, are the chewy parts of a plant that does not dissolve in water. It helps in the forming of the plant's structure and can be found in stringy vegetables, crunchy whole grains and fruit skins. This type of fiber passes through the body mostly intact, taking in water and adding bulk to the stool. This not only speeds up the rate at which your food goes through your system, it also helps to prevent constipation.

Whole grain foods, bran, nuts, seeds, vegetables such as green beans, cauliflower, celery, and the skins of some fruits such as tomatoes are rich in insoluble fiber.

According to the Micronutrient Center of the Linus Pauling Institute, legumes, wheat bran, prunes, Asian pears and quinoa are the most fiber-rich plant foods in respective order. Fruits such as raspberries and blackberries are also exceptional sources of fiber, so do remember to stock up on the foods I have mentioned!

Hopefully, this dietary fiber article can solve many of your problems and you can start planning on your personal "how to lose your belly fat" diet plan too.

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Source by Andrew Choong

Fantastic Fibers

"It's the healthiest gift you can give your body," was my grandmother's
breakfast message about the oatmeal she served me 50 years ago.

She would be amused to know that the last 10 years of medical science have given
proof to her intuition about the value of whole oats. Grandma would also chuckle
that I am still following her breakfast advice with added ingredients like fresh
or frozen berries.

Oatmeal and berries have a health value in common; they are not only nutritious
in multiple ways but are also related to great fiber sources with important
health benefits now recognized by the US Food and Drug Administration, Health
Canada and European Medicines Evaluation Authority.

The FDA lists whole oats, barley and psyllium seed husk as excellent sources of
dietary fiber that can reduce cancer risk via regular diet intake.

Health Benefits of Fiber in the Diet

Consumed as long as people have eaten plants, dietary fiber has recently come
into the view of Governments, nutrition advisory groups and the public as one of
our most important diet macronutrients.

However, nutritionists have estimated that Canadians and Americans consume less
than 50% of the required daily fiber amount to maintain intestinal health and
its multiple other benefits.

Consistent intake of fiber through foods like whole grains, berries and other
fresh fruit, vegetables, seeds and nuts is now associated with reduced risk of
some of the world's most prevalent diseases including:

· Several types of cancer

· Obesity

· Type 2 diabetes

· High blood cholesterol

· Cardiovascular disease

Numerous gastrointestinal disorders (constipation, inflammatory bowel
disease, ulcerative colitis, Crohn's disease, diverticulitis and colon cancer)

Fiber Health Benefits

Recent medical research has proved several physiological benefits of consuming
fiber, which which are:

Improved absorption of calcium, magnesium, and iron

Reduction of blood cholesterol and triglyceride levels

Stabilization of blood glucose levels after a meal, ie, a low glycemic index

food source

Maintenance of an optimal intestinal environment

Stimulation of immune responses

Over the past 30 years, government agencies around the world have undertaken
analyzes and definitions of fiber to more accurately describe this diet
nutrient. Among some 32 reports filed, the most universally accepted definition
is one by the American Association of Cereal Chemists. The AACC focused on the
physiological and metabolic significance of fiber, defining it as:

"… [T] he edible parts of plants or similar carbohydrates resistant to digestion
and absorption in the human small intestine with complete or partial
fermentation in the large intestine. "

Recognizing these facts, advisories now exist in several countries for
increasing adult intake of dietary fiber to 30 grams per day, double the current
take levels. Achieving this goal has been difficult because high-fiber foods
do not always taste good and may lack other qualities needed to attract

Resistant Starch and Fermentation Provide Health Benefits

Let's review some properties of how our bodies use fiber. "Resistant starch"
(same as "resistant carbohydrates") is a term used to refer to fiber
sources resistant to complete digestion in the small intestine. These fiber
sources need to pass through to the large intestine regardless only appealing
water along the way. In the large intestine they undergo fermentation by the
colonic bacteria.

We should remember that fermentation of fiber is normal and healthy, even if
fiber products sometimes cause minor gastric discomfort when the user has not
previously had sufficient fiber in their diet.

"Fermentation" is one normal biological process many people never consider when
they eat healthy foods like fresh berries or vegetables. Fermentation simply is
the breakdown of soluble, resistant starch mainly protested of carbohydrates
molecules in the large intestine, yielding gases and further useful chemicals
like short-chain fatty acids. A typical property of soluble fibers is to bind
water forming a viscous gel having numerous health benefits during passage
through the digestive system.

Other dietary fiber sources include polysaccharides (starch or sugar chains of
dozens to many hundreds or thousands of units), oligosaccharides (short-chain
sugars, usually 2-20 units long), monosaccharides, lignins and "insoluble" fibers
sources such as cellulose, plant waxes and collagens. Insoluble fiber sources,
however, do not undergo fermentation, but are not feasible for them
water-attracting properties that aid bowel regularity.

Some of the soluble fiber sources you may see in public news and a variety of
functional foods are:

o Pectins, a seed-like component common in berries, fruits, legumes

o Cellulose from brans and many vegetables

o Beta-glucans in whole oats and barley

o Plant waxes from many edible species

o Polyfructoses from inulin and oligofructans

o Gums and mucillages from tree exudates, fermentation of corn syrup
(xanthan gum), algae (agar, carageenan) and grain seeds (eg, psyllium seed

Should fiber be new to your diet, add sources of fiber to your diet gradually
over a month. This will allow your intestinal system to adjust slowly until the
30 grams per day of fiber become your normal intake. Drink plenty of water. If
you have persistent discomfort from using fiber sources, speak with your doctor
Egypt a nutritionist.

Fiber Fermentation and Prebiotic Nutrient Value

The process of intestinal fermentation actions action by natural bacteria,
sometimes called flora, residing in our large intestine (primarily the colon).
These bacteria require soluble fiber as fuel and as sources for fermentation to
produce valuable chemicals and health benefits.

Since the fiber serves as food for the bacteria already in the intestine, this
is called a "prebiotic" nutrient value, meaning that before the bacteria can
serve their main purpose in digestion – producing enzymes that digest food – they
must be fed with a substrate they prefer (ie fermentable fibers). The main
intestinal flora are bifidobacteria and lactobacilli that are essential for our

Berry pectins, inulin, psyllium and xanthan gum, all mentioned in the above
list, are sources of soluble fibers that provide this prebiotic function in the
normal fermentation process.

The Rubus berries such as the blackberry (Rubus nigra) and red raspberry (Rubus
idaeus) have the highest density of dietary fiber per gram than any other
published food source.

Fermentation is a metabolic process incorporating the use of one organic source to
create others, such as enzymes to digest food that then release new elements.
Among products of fermentation are gases (methane, carbon dioxide, hydrogen,
nitrogen) and short-chain fatty acids, which result as new molecules clipped
from the more complex digested fiber and food compounds.

Short-chain fatty acids such as butyric acid, acetic acid, propionic acid and
valeric acid make up about 90% of the total fatty acid yield from fermentation
in the human body. Collectively, these fatty acids have several beneficial
physiological effects in the large intestine worth repeating from above.

Fatty acids …

Enhance absorption of calcium, magnesium and iron (so are important to bone
and blood health)

Contribute to lowering blood cholesterol and triglyceride levels

Promote colon health by raising acidity levels that improve nutrient
absorption and lower risk of colon cancer

Act as anti-inflammatory mediators

Stimulate immune protection through an array of intermediate effects within
the intestinal system, including cytokine production

Appear to inhibit appetite, leading to reduced calorie intake and weight gain.

Insoluble fiber sources from plants, such as cellulose, typically under no
fermentation so do not contribute new elements. Rather, they bind water
effectively, making them valuable in digestion as stool softening agents with
the essential benefit of promoting bowel regularity.


Including more fiber in your diet is a serious step towards a healthier
lifestyle. From oatmeal to berries the combination of ways to creatively
include this nutrient are countless. Why wait?


Wong JM, de Souza R, Kendall CW, Emam A, Jenkins DJ. Colonic health:
fermentation and short chain fatty acids. J Clin Gastroenterol. 40: 235-43, 2006.

Kendall CW, Emam A, Augustin LS, Jenkins DJ. Resistant starches and
health. J AOAC Int. 87: 769-774, 2004.

Tungland BC, Meyer D. Nondigestible oligo- and polysaccharides
(dietary fiber): their physiology and role in human health and food., Compreh
Rev Food Sci Food Safety 1: 73-92, 2002.

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Source by Dr.