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Soluble v. Insoluble Fiber: Everybody Wins

April 26, 2013

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Goals In this presentation we will look at….

Fiber - What it is The health benefitsSources of fiber

Fiber forms - Soluble and InsolubleWhat’s the differenceWhat they do

Recommendations - How muchHow to add it to our diets

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About Fiber

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What is Fiber?There are three types of carbohydrates:• Sugars: these simple carbohydrates provide quick energy that is not sustained.

―Found in fruits, candy, milk, sodas, and sweets.• Starches: these are complex carbohydrates that provide more sustained energy.

―Found in breads, cereal, rice, potatoes, etc.•Fiber: these carbohydrates are not digested and absorbed by the human body

―Found in fruits, vegetables, grains and some packaged foods and supplements.

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Fiber BenefitsFiber has a number of important potential health benefits:• Improved digestion• Improved cholesterol levels• Reduced risk for colon cancer• Slows nutrient absorption and helps people feel fuller longer, which may enhance weight loss.

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Fiber SourcesPlant Based Foods •Whole Grains•Fruits•Vegetables•Beans•Nuts•Legumes

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Fiber’s FormsThere are two forms of fiber:

Insoluble Fiber

Soluble Fiber

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Insoluble Fiber

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Insoluble Fiber•Insoluble fibers do not dissolve in water. •These fibers increase fecal bulk, improve digestion and help prevent cancer and conditions of the colon.•Sources of soluble fiber include:

― Whole wheat flour― Legumes― Nuts― Many vegetables - especially those with a skin (zucchini,

potatoes, corn, etc.)― Wheat bran

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How Insoluble Fiber Works•The fiber pulls water into and speeds digestion through the large intestines, which helps to maintain bowel regularity. •As the fiber moves through the large intestines, it collects waste and is excreted from the body. •This action may decrease the risk of developing a number of conditions that affect the large intestines such as colon cancer and diverticulitis, among others.

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Soluble Fiber

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Soluble Fiber•Soluble fibers dissolve in water and are fermentable in the body. •These may improve cholesterol and help support healthy blood sugar levels. •Soluble fiber is found in:

―Apples―Oats―Beans (especially black beans, kidney beans, and

navy beans)―Barley―Citrus fruits

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How Soluble Fiber Works- Cholesterol •These fibers combine with water in the intestines to form gels.•The gels bind with bile in the gut. •Bile is made from the cholesterol found in the body. •This cholesterol comes from our diet but is also created by the body. •As the fiber is indigestible, it is excreted and takes the cholesterol out with it.

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How Soluble Fiber Works – Digestion and Absorption •Slows digestion through small intestine, which slows glucose absorption.•Is completely fermentable in the gut, supporting healthy intestinal flora. (prebiotic function).•Delays emptying of the stomach to help us feel full longer.

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Eating Fiber

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Fiber Recommendations Children• 1-3 yr 19 g • 4- 8 yr 25 g

Men• 9-13 31 g• 14-50 38 g• > 50 30 g

Women• 9-18 yr 26g• 19-50 yr 25 g• > 50 yr 21 g

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How to Eat More Fiber•Adding more whole plant based foods to one’s diet will add more dietary fiber without the addition of supplements.•Be sure to drink plenty of water - 8 glasses with 8 oz of water every day.•Add fiber slowly. All those improvements to one’s digestion can be overwhelming if done all at once so add little more everyday.

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Conclusions

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Fiber FactsSoluble InsolubleDissolves in water. Does not dissolve in water

May help reduce cholesterol to improve or maintain heart health.

May help reduce risk for conditions of the colon including cancer, diverticulitis and others.

Slows digestion in stomach and small intestine to help us feel fuller longer.

Helps maintain bowel regularity.

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Is One Type of Fiber More Important than the other?No•Soluble and Insoluble fiber have different benefits to our health but are both important to a healthy diet.

•A combination of the is easily attained with a diet that includes plenty of different plant based foods.

•Many fiber rich foods contain both soluble and insoluble fiber, which provide use with all previously mentioned health benefits in one item.

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Questions