What is Dietary Fiber? and is Dietary Fiber Essential for a Healthy Body?
Dietary fiber is an essential nutrient required for proper digestion of foods, and for effective elimination.
Elimination of the byproducts of the foods we eat contribute to a healthier body.
Soluble fiber.. dissolves in water. It is fermented in the colon and turns into gases and physiologically active byproducts, acting as a prebiotic and/or viscous. Soluble fibers tend to slow the movement of food through the system.Dietary fibers change the nature of the contents of the gastrointestinal tract and thereby change how other nutrients and chemicals are absorbed.
Insoluble fiber.. is the part of the plant that does not dissolve in water. It can be metabolically inert and provide bulking or prebiotic, metabolically fermenting in the large intestine. Bulking fibers absorb water as they move through the digestive system, easing defecation.[1] Fermentation of insoluble fibers mildly promote stool regularity, although not to the extent that bulking fibers do, Insoluble fibers tend to accelerate the movement of food through the system.
Current recommendations from the United States National Academy of Sciences, Institute of Medicine, suggest that adults should consume 20–35 grams of dietary fiber per day, but the average American's daily intake of dietary fiber is only 12–18 grams.
On average, North Americans consume less than 50% of the dietary fiber levels recommended for good health. In the preferred food choices of today's youth, this value may be as low as 20%, a factor considered by experts as contributing to the obesity levels seen in many developed countries.
Consistent intake of fiber that causes fermentation through foods like berries and other fresh fruit, vegetables, whole grains, seeds, and nuts is now known to reduce risk of some of the world’s most prevalent diseases such as obesity, diabetes, high blood cholesterol, cardiovascular disease, and numerous gastrointestinal disorders. In this last category are constipation, inflammatory bowel disease, ulcerative colitis, hemorrhoids, Crohn's disease, diverticulitis, and colon cancer—all disorders of the intestinal tract where fermentation of fiber can provide healthful benefits.
How can I increase the dietary fiber in my diet?
Eat at least 4 1/2 cups of fruits and vegetables every day
Replace simple carbohydrates (white bread/rice) with whole-grain and complex carbohydrates (whole wheat bread/brown rice)
Eat bran cereal or oatmeal for breakfast
Eat cooked beans each week
Article information derived from Wikipedia .com. For more information.
Articles on Dietary Fiber.
It is hard for me to reach the recommended 25 to 35 grams of fiber we are supposed to have daily.
I found a more enjoyable way of reaching this nutritional goal.
Whole food smoothies are delicious, filling and also energizing. These smoothies are low in calories, high in nutrients and help to reach the recommended fiber intake.
After several health issues I started looking for a way to help myself naturally. I new the meds that the doctors had prescribed had done nothing but produce new symptoms.
I wanted off the merry go round of new symptom,new pill,new symptom,new pill etc. I'm not even mentioning the cost!
I watched a movie called.. Fat Sick and Nearly Dead. It was an eye opener for me.
I promptly bought a new Breville Juice and Blend. The combination juicer/blender as seen in the movie Fat Sick and Nearly Dead. As I said it was an eye opener for me.
I started making whole food smoothies, especially the green smoothies. Twice a day drinking smoothies and having as many raw or steamed vegetable as I wanted for one meal a day. This routine increased my daily fiber intake. After about two weeks I realized that a lot of my aches and pains and other symptoms were gone. My skin and hair was looking better and I definitely had more energy.
An increase in fiber intake and water definitely improved my health and my life. I highly recommend you increase your dietary fiber intake and water intake.
