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Fiber is the indigestible part of all plant foods, including
fruits, vegetables, grains, and beans. It is not found in meat
or any other animal foods. Most Fiber-rich foods contain both
soluble and insoluble Fiber. Soluble fiber dissolves in water in
your intestinal tract, forming a glue-like gel. Dietary Fiber is
the term for several materials that make up the parts of plants
your body can't digest. Fiber is classified as soluble or
insoluble.When eaten regularly as part of a diet low in
saturated fat and cholesterol, soluble Fiber has been shown to
help lower blood cholesterol. Oats have the highest proportion
of soluble Fiber of any grain. Foods high in soluble fiber
include oat bran, oatmeal, beans, peas, rice bran, barley,
citrus fruits, strawberries and apple pulp. Insoluble Fiber
doesn't seem to help lower blood cholesterol. However, it's an
important aid in normal bowel function. Foods high in insoluble
Fiber include whole-wheat breads, wheat cereals, wheat bran,
rye, rice, barley, most other grains, cabbage, beets, carrots,
Brussels sprouts, turnips, cauliflower and apple skin. Many
commercial oat bran and wheat bran products (muffins, chips,
waffles) contain very little bran. They also may be high in
sodium, total fat and saturated fat. Read labels carefully.
Nutrition Facts
As long as a balanced selection of foods from each of the basic
food groups is chosen, the High Fiber Diet is nutritionally
adequate. Some studies indicate that excessive intake of certain
dietary Fiber sources may bind and interfere with the absorption
of the following minerals: calcium, copper, iron, magnesium,
selenium, and zinc. However, there appears to be no problem for
those adults who follow a balanced, regular diet. Occasionally,
a physician may prescribe supplements.
The Use of Fiber in the Irritable Bowel
Irritable bowel syndrome (IBS) is one of the most common
disorders of the lower digestive tract. There is no disease
present with IBS, but it creates bothersome symptoms such as
altered bowel habits constipation, diarrhea, or both
alternately. There may also be bloating, abdominal pain,
cramping, and spasm. An attack of IBS can be triggered by
emotional tension and anxiety, poor dietary habits, and certain
medications. Increased amounts of Fiber in the diet can help
relieve the symptoms of irritable bowel syndrome by producing
soft, bulky stools. This helps to normalize the time it takes
for the stool to pass through the colon. Liquids help to soften
the stool. Irritable bowel syndrome, if left untreated, may lead
to diverticulosis of the colon.
Health Effects of Eating Fiber Long heralded as part of a
healthy diet, Fiber appears to reduce the risk of developing
various conditions, including
Heart Disease
Diabetes
Diverticular Disease
Constipation.
Gastrointestinal problems.
Irritable bowel syndrome.
Parkinson's disease.
Indigestion.
High blood pressure.
High cholesterol.
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