Publication gives information on the different types of fiber and how the body uses each of them. It also lists common foods that provide fiber for the body

Lauritzen, Georgia C., Ph. D.

English

DigitalCommons@USU

Utah State University DigitalCommons@USU Archived Food and Health Publications Archived USU Extension Publications 8-21-1988 The Fibers Georgia C. Lauritzen Ph. D. Utah State University Follow this and additional works at: https://digitalcommons.usu.edu/extension_histfood  Part of the Food Science Commons, and the Human and Clinical Nutrition Commons Warning: The information in this series may be obsolete. It is presented here for historical purposes only. For the most up to date information please visit The Utah State University Cooperative Extension Office Recommended Citation Lauritzen, Georgia C. Ph. D., "The Fibers" (1988). Archived Food and Health Publications. Paper 12. https://digitalcommons.usu.edu/extension_histfood/12 This Factsheet is brought to you for free and open access by the Archived USU Extension Publications at DigitalCommons@USU. It has been accepted for inclusion in Archived Food and Health Publications by an authorized administrator of DigitalCommons@USU. For more information, please contact digitalcommons@usu.edu. Cooperative Extension ServiceUtah State UniversityNutrition andFood SciencesFact SheetEL222THE FIBERSDEFINITIONSFIBER: A looseterm denoting the substances in plantfood that are not digested by human digestive enzymes.CRUDE FIBER: The residue ofplant food remain-ing after extraction with acid and alkali in the labora-tory.DIETARY FIBER: The residue ofplant foodresis-tant to hydrolysis by human digestive enzymes. (1 gmcrude fiber =2-4 gm dietary fiber.)CELLULOSE: The unavailable carbohydrate fiberwhich is not digested by human digestive enzymes.PECTIN & HEMICELLULOSE: Carbohydratefibers found in plant foods.LIGNIN: A noncarbohydrate fiber that occurs in plantfoods.GUMS & MUCILAGES: Often usedas thickeningagents in prepared foods.FUNCTIONSThe major impact of dietary fiber is on thecolon, the last part of the gastrointestinal tract, wherecolon cancer and diverticular disease can arise, but theaddition of fibrous foods to the diet increases the bulkof food all along the intestine.Some of the ways in which food fibers arethought to prevent disease states are:By promoting weight loss by enhancing satietyand displacing the kcalories of concentrated fats andsweets-achieved by adding more servings of fruits,vegetables, and whole grains to the diet.By attracting water into the digestive tract, thussoftening the stools and preventing constipation.By preventing increased abdominal pressureand enlargement of veins from prolonged straining ondefecation, which may lead to the swollen veins ofhemorrhoids. Softer stools allow for decreased strain-ing of rectal muscles.By preventing formation of small fecal stones,which could obstruct the appendix, increase abdominalpressure, and allow for bacterial invasion of the appen-dix, resulting in appendicitis.By exercising the muscles of the digestive tractso that they retain their health and tone and resistbulging out into the pouches characteristic ofdiverticu-losis.By speeding up the passage of food materialsthrough the digestive tract, thus shortening the "transittime" and helping to prevent exposure of the tissue tocancer-causing agents in food.By binding lipids such as cholesterol and carry-ing them out of the body with the feces so that the bloodlipid concentrations are lowered, and possibly the riskof heart and artery disease as a consequence.By binding the bile salts and reducing theirabsorption in the intestinal tract.By modulating the body's response to glucose;monosaccharides from complex carbohydrates, in thepresence of fiber, produce a more even rise in bloodglucose.Not all the fibers have similar effects. Forexample, wheat bran, which is composed mostly ofcellulose, has no cholesterol-lowering effect, whereasoat bran and the fiber of apples (pectin) do lower bloodcholesterol. On the other hand, wheat bran seems to beone of the most effective stool-softening fibers. Fibersthat form gels in water (pectin, guar) prolong the time oftransit ofmaterials through the intestine, whereas insol-uble fibers (cellulose) tend to decrease the time.GramsAMOUNT OF FIBER NEEDED IN DIETNo RecommendedDietary Allowance has beenestablished for fiber. It is suggested that the averageperson needs about 20 grams of dietary fiber per day.FOOD SOURCESFiber is found only in foods of plant originincluding fruits, vegetables, nuts, peas, and other leg-umes. Whole grain cereals and breads provide a verygood source, especially bran cereals. The followingchart gives a comparison of some dietary fiber values.GramsBroccoli, 1/2 C. cookedCabbage, 1/2 C. cookedGreen beans, 1/2 C. cookedLettuce, 1/6 headTomato, raw, 1 mediumApple, with peel, 1 mediumBanana, 1 mediumCantaloupe, 1/2 mediumOrange, 1 medium3.202.003.131.452.164.283.262.672.97Peaches, cauned, 1/2C.Bread, cracked wheat, 1 sliceBread, white, 1 sliceBread, whole wheat, 1 sliceAll-Bran cereal, 1/3 C.40% Bran Flakes, 1 C.Pork: & beans, 1 C.Peanut butter, 2 Ths.Written l7y:Georgia C. Lauritzen, PhD.Food & Nutrition Specialist2.051.250.683.178.405.5018.602.40The Utah Cooperative Extension Service, an equal opportunity employer. provides programs andservices to all persons regardless of race. age, sex, color. religio~ national origin or handicap.Issued in furtherance of Cooperative Extension work, Acts of May 8 and June 3D, 1914, in cooperation with the U.S.Department of Agriculture. R. Paul Larsen, Vice President and Director. Cooperative Extension Service, Utah State University.(8-21-88)

The Fibers

https://digitalcommons.usu.edu/cgi/viewcontent.cgi?article=1011&context=extension_histfood

The Fibers

Abstract

Similar works

Full text

Available Versions

DigitalCommons@USU