fiber
DESCRIPTION
fiberTRANSCRIPT
By Morgan RoopnarineFIBER
It is a part of every plant on the planet.
Fiber is the wall of cells in plant.
Humans receive dietary fiber from notonly fruits and vegetables but legumesand grains. The two types are soluble and insoluble.
It can not be digested by humans.
WHAT IS FIBER?
Soluble fiber
Acts as a sponge
It soaks up cholesterol and
helping maintain
glucose levels
It ferments in the colon with
the help of bacteria
Insoluble fiber
Acts a a brush
Cleans the colon of any food that is
lingering
It moves waste along
NOT DIGESTIBLE, SO WHY DO WE NEED IT?
There are benefi ts to each part of the digestive system in the human body.
SUPERHERO OF THE DIGESTIVE SYSTEM
SO, HOW MUCH SHOULD I HAVE?
1-3 years
3-8 years
9-13 years
14-18 years
19-50 years
50 and
older
0
10
20
30
40
Recommended Daily Allowance (RDA)
FemalesMales
Age
Fib
er
in g
ram
s
WHERE CAN I FIND THE FIBER?
NutsPeanuts Almonds Walnuts Cashews
LegumesKidney beans Black Beans Chick Peas
Fruit Apples Citrus Blueberries Blackberries Pears
Vegetables
Onions Carrots Potatoes Squash Peas
Grains Brown Rice Quinoa Oats Pastas Breads
FINDING FIBER INFORMATION ON LABELS
Processed foods will have fiber information in all labels
Diseases
• Cancer• Infectious diseases• Respiratory diseases• Heart disease• Diabetes• Cardiovascular Disease• Lower Cholesterol levels• Lower Body Mass
DISEASES THAT ARE LINKED TO FIBER
Following of the RDA intake of fiber is linked
to the reduction of disease.
HOW DO I MAINTAIN MY FIBER GOAL?
CITATION
Whitney , E l l i e , and Sharon Rady. Ro l fes . Unders tand ing Nut r i t ion 11th Ed . N .p . : Thomson Wadswor th , 2008 . Pr in t .
E lke Theuwissen , Rona ld P. Mens ink , Water- so lub le d ie ta ry fi bers and ca rd iovascu la r d i sease , Phys io logy & Behav io r , Vo lume 94 , I s sue 2 , 23 May 2008 , Pages 285 -292 , ISSN 0031-9384 , 10 .1016 / j .physbeh .2008 .01 .001 .
Fiber f rom gra ins l inked to l i v ing longer. (2011) . Tu f t s Un ivers i t y Hea l th & Nut r i t ion Le t te r, 29 (3 ) , 1 .
How much fi ber i s in tha t : Vegetab les , (2007 /2010) . Ret r ieved October 7 , 2012 , f rom h t tp : / /www.fi t sugar.com/How-Much -Fiber-Vegetab les -214540
How much fi ber i s in tha t : F ru i t , (2012) . Ret r ieved October 7 , 2012 , f rom h t tp : / /www.fi t sugar.com/Fiber-Fru i t s -209893
How much fi ber i s in tha t? Nuts , Beans , and Gra ins , ( 2007) . Ret r ieved October 7 , 2012 , f rom h t tp : / /www.fi t sugar.com/How-Much -Fiber-Nuts -Beans - Gra ins -214543
Die ta ry Re fe rence In takes : Macronut r ien t s , (2002 /2005) . Ret r ieved October 7 , 2012 , f rom h t tp : / / fn ic .na l .usda .gov /d ie ta ry -gu idance /d ie ta ry - re fe rence - in takes /d r i - t ab les
Howar th , N . C . , Sa l t zman , E . , & Rober t s , S . B . (2001) . D ie ta ry fi ber and we igh t regu la t ion . Nu t r i t ion Rev iews , 59 (5 ) , 129 -139 . do i : 10 .1111 / j .1753-4887 .2001 . tb07001 .
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