What is Dietary Fiber?

Article for January 2009 - What is Dietary Fiber?


To learn more about why I am writing these articles, you can read this previous post.
http://hope-love-and-joy.blogspot.com/2008/12/new-years-resolution.html


Anyone living a gluten free diet should be making a conscious effort to make sure they are getting adequate amount of fiber in their diets. My goal this year is to learn more about fiber and get more of it into my diet. I decided to write up articles and post them onto my blog so that I will be accountable for doing so.

What is dietary fiber?
"Fiber is the portion of plant material that humans are not able to digest. Both soluble and insoluble fiber is important for proper bowel function."(2)

"Dietary fiber, also known as roughage or bulk, includes all parts of plant foods that your body can't digest or absorb. Unlike other food components such as fats, proteins or carbohydrates — which your body breaks down and absorbs — fiber isn't digested by your body. Therefore, it passes virtually unchanged
through your stomach and small intestine and into your colon. "(1)

"Fiber is often classified into two categories: those that don't dissolve in water (insoluble fiber) and those that do (soluble fiber). "(1)


Insoluble or Undigestible Fiber

"Insoluble fiber passes through the digestion system almost intact, adding bulk to the stool and acting as a sponge to absorb water."(2)

Insoluble fiber is also called Undigestible fiber. "Undigestible fiber aids in bowel regularity. These fibers are not digested by the body and may be seen in the stool. An example of undigestible fibers is the skin on corn. " (3)

"Insoluble fiber. This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts and many vegetables are good sources of insoluble fiber. " (1) But Celiacs/Gluten Intolerant individuals need to stay away from wheat.


Soluble or Fermentable Fiber

"Soluble fiber dissolves in water forming a gel in the intestines." (2)

"Soluble fiber. This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. You can find generous quantities of soluble fiber in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium. " (1) But Celiacs/Gluten Intolerant individuals need to stay away from barley.

Soluble fiber is also called Fermentable fiber. "Formentable fiber are fibers that can be digested by the body. The last stage of digesting these fibers happens in the large intestine where they go through a fermentation process. Fermentation can cause increase gas, bloating and discomfort when you are not used to a lot of fiber in your diet. Legumes are an example of a soluble fiber source. " (3)


"The amount of each type of fiber varies in different plant foods. To receive the greatest health benefit, eat a wide variety of high-fiber foods. " (1)

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Sheri's Smoothies - Easiest way to add fiber

-1 or 2 banana's

-Handful of frozen berries/fruit (blueberries, raspberries, strawberries or any type of fruit)

-Handful of a different type of frozen berry/fruit1/4 to 1/2 cup of yogurt/milk/soy milk/rice milk or orange juice

-1 to 2 tbsp of ground flax seed

-2 Tbsp of orange juice concentrate

-1 or 2 raw egg (optional)

-Honey of real maple syrup to sweeten if needed

In a blender, add all of the ingredient. Blend on high until well blended. Add
more liquid if needed. Taste and add sweetener if needed. Serve in a glass with love and a smile.

To view the next article, follow this link Why I Should Eat Fiber (Benefits).

References
(1) The Mayo Clinic http://www.mayoclinic.com/health/fiber/NU00033
(2) Children's Hospital Boston
http://www.childrenshospital.org/clinicalservices/Site469/Documents/Fiber.pdf
(3) Gluten Intolerant Group
http://www.gluten.net/downloads/print/Adding%20fiber.pdf