Fiber is a virtually indigestible
substance that is found mainly in the outer
layers of plants. Fiber is a special type
of carbohydrate that passes through the human
digestive system virtually unchanged, without
being broken down into nutrients. Carbohydrates
constitute the main source of energy for all
body functions
What is dietary
fiber?
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.
Fiber is often classified into two categories:
those that don't dissolve in water (insoluble
fiber) and those that do (soluble fiber).
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.
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.
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.
Milky Mushroom
- Nutrition Value
TESTS
RESULT
CARBOHYDRATES
10.21
g/100g
CRUDE
FIBRE
1.12 g/100g
DIETARY
FIBRE(INSOLUBLE)
41.05
g/100g
DIETARY
FIBRE(SOLUBLE)
0.74
g/100g
ENERGY
51.46
kcal/100g
FAT
0.15g/100g
MOISTURE
84.84
g/100g
PROTEIN(N
X 6.25)
2.31g/100g
Why should
I eat fiber?
For cardiovascular health: Soluble fiber
can help lower serum cholesterol levels
by inhibiting the absorption of cholesterol.
For improved control of diabetes and
blood sugars: Fiber helps to regulate
or slow glucose absorption.
For preventing constipation and diverticulitis:
Insoluble fiber adds bulk to stool, keeping
stool soft and the bowels moving regularly.
For weight loss: Both types of fiber
make you feel full, without adding a lot
of calories. Fiber-rich foods tend to
be low in fat too.
For cancer prevention: Fiber-rich foods
contain phytochemicals, known to reduce
cancer risks. Fiber may also help detoxify
cancer-causing substances.
For overall health: Foods with fiber
have lots of vitamins and minerals that
our bodies need. Fiber also helps our
bowels to function properly on a regular
basis, and to prevent either diarrhea
or constipation.
Fiber and health
benefits:-
1.Relieving constipation
2.Preventing certain diseases
3.Keeping weight under control
Preventing certain diseases:-
Getting enough fiber in the
diet can lower the risk of developing certain
conditions:
1.Heart disease. Evidence is
now growing to support the notion that foods
containing soluble fiber (such as oats, rye
barley, and beans) can have a positive influence
on cholesterol, triglycerides, and other particles
in the blood that affect the development of
heart disease. Some fruits and vegetables
(such as citrus fruits and carrots) have been
shown to have the same effect.
2.Cancer. The passage of food through the
body is speeded up when fiber is eaten.
Some experts believe this may prevent harmful
substances found in some foods from affecting
the colon and may protect against colon
cancer. (However, a recent study conducted
by Harvard University concluded that eating
high-fiber food did not appear to protect
people from colon cancer.) Other types of
cancer that are linked with overnutrition
and may be prevented by a fiber-rich diet
include breast cancer, ovarian cancer, and
uterine cancer.
3.Diabetes. Adding fiber to the diet helps
regulate blood sugar levels, which is important
in avoiding diabetes. In addition, some
people with diabetes can achieve a significant
reduction in their blood sugar levels and
may find they can reduce their medication.
4.Diverticular disease. Diverticular disease
is a condition in which small pouches, called
diverticula, develop in the wall of the
colon. In a small percentage of people,
these diverticula become inflamed or infected,
a condition known as diverticulitis. Diverticular
disease can cause pain, diarrhea, constipation,
and other problems.
5.Gallstones and kidney stones. Rapid digestion
leads to a rapid release of glucose (sugar)
into the bloodstream. To cope with this,
the body has to release large amounts of
insulin into the bloodstream, and this can
make a person more likely to develop gallstones
and kidney stones (in addition to diabetes
and high cholesterol).
6.Prevents constipation. Dietary fiber
increases the weight and size of your stool
and softens it. A bulky stool is easier
to pass, decreasing your chance of constipation.
If you have loose, watery stools, fiber
may also help to solidify the stool because
it absorbs water and adds bulk to stool.
7.Lowers your risk of digestive conditions.
A high-fiber diet may lower your risk of
specific disorders, such as hemorrhoids,
irritable bowel syndrome and the development
of small pouches in your colon (diverticular
disease).
8.Lowers blood cholesterol levels. Soluble
fiber found in beans, oats, flaxseed and
oat bran may help lower total blood cholesterol
levels by lowering low-density lipoprotein,
or "bad," cholesterol levels.
9.Controls blood sugar levels. Fiber, particularly
soluble fiber, can slow the absorption of
sugar, which for people with diabetes, can
help improve blood sugar levels. A high-fiber
diet may also reduce the risk of developing
type 2 diabetes.
10.Aids in weight loss. High-fiber foods
generally require more chewing time, which
gives your body time to register when you're
no longer hungry, so you're less likely
to overeat. Also, a high-fiber diet tends
to make a meal feel larger and linger longer,
so you stay full for a greater amount of
time. And high-fiber diets also tend to
be less "energy dense," which
means they have fewer calories for the same
volume of food.
How Does The
Body Use Fiber?
Fiber is attacked
and broken down by the huge population of
bacteria that live in the colon.
The breakdown products are acids and gases.
This process is called fermentation. Dietary
fiber is only partly fermented, because
some plant cell walls resist bacterial attack.
The simple organic acids produced by fermentation
are mostly absorbed, and in doing so they
nourish the lining of the colon. They also
provide fuel for the rest of the body, especially
the liver. This may have important consequences
for metabolism; half the calories in fiber
are made available to the body.
The gases arising from fermentation soften
and enlarge the stool. They are also passed
as wind (flatus) and can contribute to bloated
feelings in some people.
Fiber and digestive
system: -
Here is a summary of the actions
of dietary fiber at different levels of the
digestive system:
Mouth
Makes
work, slows ingestion, cleans teeth
Stomach
Dilutes
contents, distends, prolongs retention
of food
Small
intestine
Dilutes
contents, distends, slows absorption
Right
colon
Dilutes,
distends, feeds bacteria and so acidifies
contents
Left
colon
Nourishes
the colon, speeds up passage, lowers
pressures
Rectum,
anus
oftens
and enlarges stool, prevents trauma
to the body, reduces strain of defecation
How Much Fiber?
There is no RDA for fiber,
but the American Dietetic Association recommends
eating 20-35 grams of dietary fiber from a
variety of food sources every day. Most people
in the United States average only 5 to 10
grams.
Remember. .
.
Accompany your increase in fiber with
an increase in water.
Increase fiber gradually.
Eat foods high in fiber, not fibercontaining
supplements.
Eat a variety of fiber-rich foods.
Too much fiber (50+ grams per day) may
be unhealthy.
