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A Background to Dietary Fiber
Fiber is the part of the plant that is resistant to hydrolysis (Achemical decomposition in which a substance is split intosimpler compounds by the addition or the taking up of theelements of water) by human digestive enzymes and, withthe exception of lignin, fibers are complex carbohydrates.These include pectin, gums, mucilages, hemicellulose,polysaccharides cellulose, and nonpolysaccharide lignins.Fibers are water-soluble except cellulose, hemicellulose,and lignin, all of which form part of cell walls. Soluble fibersare sticky and combine with water to form gel-likesubstances. Pectin is a water-soluble fiber found in softfruits and vegetables. Gums that are common foodadditives are also water-soluble, found in stems and seedsof some tropical plants. In general, fruits are higher inpectin and vegetables are higher in cellulose. Althoughcellulose and hemicellulose are not hydrolyzed, intestinalbacterial can digest some fiber to produce lipid fragmentsknown as short-chain fatty acids. These fatty acids areabsorbed in the colon and yield energy when metabolized. Water Insoluble fibers pass through the gastrointestinaltrack unchanged, absorbing up to 15 times their weight,important since they provide the digestive tract with 'bulk'that helps facilitate food through the intestines to beevacuated as solid waste; hence, fiber often is called"nature's natural laxative". Cellulose's ability to absorb waterproduces softer stools and regular bowel movements. Also,insoluble fiber may prevent colon and rectal cancer and helpto control diverticulosis (A sac or pouch in the walls of acanal or organ [e.g., GI tract] that becomes inflamed andcauses pain and stagnation of feces. Source: The AmericanDietetic Association's Complete Food & Nutrition Guide, p.145). Water-soluble fiber, as found in beans, fruit, and oatbran lowers cholesterol by binding to the cholesterol foundin liver bile, to help control diabetes. Overall, dietary fiber does not provide much nourishment tothe human diet because of the inability to break down thesecarb sources for energy, yet reduces available kcalories byproviding a sense of satiety and by absorbing somenutrients including fat. However, fiber also absorbs andeliminates essential fatty acids, food substances that areessential for good health and energy metabolism. Also, dietary fiber may be a detoxifier since it binds withsome toxic substances before elimination. But a dietextremely high in fiber is not a good idea since it impairscalcium, iron, and zinc absorption in the intestine. Increasing fiber should be a gradual process since themajority of fiber products may cause unpleasant bloating,cramps, gas, and other symptoms - especially if they areeaten in large amounts at once. It is best to add one highfiber food at each eating session to judge whether the foodcauses symptoms or not. For instance, some people whohave problems with brown rice may not have problems withapples, oatmeal, whole wheat bread, or other sources ofsimilar fiber. Many nutrition authorities estimate that 20-35 grams of fiberdaily is a desirable intake for the average individual. Notethat the amount of nutrients can vary in wheat productssince the refining of grains remove part of the seed (e.g.,bran, endosperm, and germ). Here are some fiber-richsources: 1 ounce dry-roasted peanuts: 2.2 g Here are different sources of fiber and their uses in thebody: CELLULOSE: Fruit legumes, nuts, oat bran, seeds, wholegrains, and vegetables. Adds bulk to stool to reduceconstipation; oat bran lowers cholesterol; may help controlblood sugar; helps weight loss by displacing kcalories. GUMS: Algae, barley, fruits, legumes, oats, seaweed,seeds, and vegetables. Adds bulk to stool to reduceconstipation; may lower blood cholesterol; helps controlblood sugar; helps weight loss by displacing kcalories. HEMICELLULOSE: Fruits, legumes, nuts, oat bran, seeds,whole grains, and vegetables. Adds bulk to stool to reduceconstipation; oat bran lowers cholesterol; may help controlblood sugar; helps weight loss by displacing kcalories. LIGNINS: Woody parts of bran, fruit skins, nuts, seeds,whole grains and vegetables. Adds bulk to stool to reduceconstipation; may lower blood cholesterol; may help controlblood sugar; helps weight loss by displacing kcalories. MUCILAGES: Plant seeds and secretions. Adds bulk tostool to reduce constipation; may lower blood cholesterol;helps control blood sugar; helps weight loss by displacingkcalories. PECTINS: Algae, barley, fruits, legumes, oats, seaweed,seeds, and vegetables. Adds bulk to stool to reduceconstipation; may lower blood cholesterol; helps controlblood sugar; helps weight loss by displacing kcalories. You may publish this article in your newsletter, on your website, or other publications, so long as the article's content isnot altered and the resource box is included. Add byline andactive link. Notification of the use of this article isappreciated, but not required. Brian D. Johnston is the Director of Education and Presidentof the I.A.R.T. fitness certification and education institute. Hehas written over 12 books and is a contributing author to theMerck Medical Manual. An international lecturer, Mr.Johnston wears many hats in the fitness and healthindustries, and can be reached at info@ExerciseCertification.com. Visit his site athttp://www.ExerciseCertification.com for more free articles.
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