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Dietary fiber

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Md.Mainur Reja
Md.Mainur Reja

This document provides information about dietary fiber, including its sources, types, health benefits, and recommended daily intake amounts. It defines dietary fiber as the parts of plant foods that cannot be digested or absorbed by the human body. There are two main types - soluble fiber, which dissolves in water, and insoluble fiber, which does not dissolve. Sources of fiber include fruits, vegetables, whole grains, beans and nuts. A high-fiber diet offers various health benefits such as regulating bowel movements, lowering cholesterol, and controlling blood sugar levels. The document recommends getting 25-30 grams of fiber per day for optimal health.

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Dietary Fiber . Presented By Md.Mainur Reja. Student of Applied Nutrition & Food Technology, Islamic University, Kushtia, Bangladesh. .
What is Dietary Fiber? • Dietary fiber, also known as roughage or bulk, includes the parts of plant foods your body can't digest or absorb. # Dietary fiber is a type of carbohydrate that cannot be digested by our bodies' enzymes. According to Institute of Medicine, Dietary fiber consists of nondigestible carbohydrates and lignin that are intrinsic and intact in plants. "Added Fiber" consists of isolated, nondigestible carbohydrates that have beneficial physiological effects in humans. Sources:- It is found in edible plant foods such as cereals, fruits, vegetables, dried peas, nuts, lentils and grains.
Types of dietary Fiber: • Fiber is commonly classified as soluble, which dissolves in water, or insoluble, which doesn't dissolve. • Soluble fiber:- This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium. • 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, beans and vegetables, such as cauliflower, green beans and potatoes, are good sources of insoluble fiber.
Resistant starch • Resistant starch, while not traditionally thought of as fiber, acts in a similar way. • Resistant starch is the part of starchy food that resist normally digestion. It is found in many unprocessed cereals and grains, firm bananas, potatoes and lentils and is added to bread and breakfast cereals as Hi-maize. • Resistant starch is important in bowel health. Bacteria in the large bowel ferment and change the resistant starch into short-chain fatty acids, which are important to bowel health and may protect against cancer. These fatty acids are also absorbed into the bloodstream and may play role in lowering blood cholesterol levels.
Is fiber carbohydrate? • Fiber is largely a carbohydrate. The building blocks of all carbohydrate are different types of sugar and they can be classified according to how many sugars molecules are combined in the carbohydrate: • Simple sugars – consists of 1-2 sugar molecules; for examples glucose, fructose ,sucrose, maltose and lactose. • Oligosaccharides – consists of 3-10 glucose molecules joined together. • Starch polysaccharides- have more than 10 glucose molecules joined together. • Non-starch polysaccharides – have more than 10 than sugar molecules; for examples xylose, arabinose and mannose.
Benefits of a high-fiber diet. • Normalizes bowel movements. • Helps maintain bowel health:- World Cancer Research Fund (WCRF) estimate that 45% of bowel cancer could be prevented through diet, physical activity and weight. • Lowers cholesterol levels. • Helps control blood sugar levels:- Foods such as oats and barley contain a type of fibre known as beta glucan, which may help to reduce cholesterol levels if you consume 3g or more of it daily, as part of a healthy diet. .Aids in achieving healthy weight:- A person on a high fiber diet feeling satisfied, likely to eat less food and so consume less calories.
Conditions linked to low dietary fiber. • Constipation – small, hard and dry fecal matter that is difficult to pass. • Hemorrhoids – varicose veins of the anus. • Diverticulitis – small hernias of the digestive tract caused by long term constipation. • Irritable Bowel Syndrome(IBS) – pain, flatulence and bloating of the abdomen. • Overweight & obesity – carrying too much body fat. • Coronary heart disease – a narrowing of the arteries due to fatty deposits. • Diabetes & also Colon cancer.
Fibre and bowel cancer • Dirtary fibre may help to protect against bowel cancer. Although the reasons for this are not fully understood, this may be because fibre increases stool size, dilutes content and moves it faster through the gut so the amount of time waste products stay in contact with the bowel is reduced. Some types of fibre may also help gut bacteria produce helpful chemicals that can have beneficial effects on the bowel.
Fibre and good bacteria • Research has increasingly shown how important the bacteria in our gut may be to our health, and it has been suggested that a fibre rich diet can help increase the good bacteria in the gut. Some fibre types provide a food source for ‘friendly’ gut bacteria helping them to increase and produce substances which are thought to be protective such as short-chain fatty acids.
How fiber reduce the risk of Blood cholesterol, CHD & Diabetes? • Some studies showed that regular intake of foods high in soluble fibre- such as oat bran, baked beans and soybeans reduce blood cholesterol levels. Soluble fibre lowers blood cholesterol through its ability to reduce the amount of bile reabsorbed in the intestine. When fibre interferes with absorption of bile in the intestines, the bile is excreted in the feces. To make up for this loss of bile in the liver makes more bile salts. The body uses cholesterol to make bile salts. In order to obtain the cholesterol to make more bile salts, the liver increases its production of LDL receptors. These receptors are responsible for pulling cholesterol out of LDL molecules in the blood stream. Therefore, the more bile salts are made from the liver, the more LDL cholesterol is pulled from the blood. By lowering cholesterol levels from blood streams, the dietary fiber reduce heart disease such as Coronary Heart Disease.
Continues…… • Diabetes is a metabolic disorder resulting in the high level of glucose in the blood stream. Dietary fibres (solubles) decreases blood glucose level by forming a viscous layer in the large intestine. Due to the formation of viscous layer, glucose absorption by the large intestine is inhibited as a result blood glucose level is decreased ultimatly. Soluble fibres also binds with cancer producing chemicals and make them ineffective. And thus removes the risk of colorectal cancer.
How much fibre do we need? . Recommended intakes of fibre are shown below. Age (years) Recommended intake of fibre 2-5 15g per day 5-11 20g per day 11-16 25g per day 17 and over 30g per day
Fibre for the under-2 years Due to a lack of information in children under 2 years, no firm recommendations about how much fibre they need per day have been made. A varied diet from the age of about 6 months with increasing amounts of pulses, fruits and vegetables is encouraged, as is gradually increasing wholegrains, although NHS choices advises to not give only wholegrain starchy foods to under 2s as they may fill the child up before they've taken in the calories and nutrients they need.
Starch Vs Resistant starch • Starch. • Starch is hydrolyzed by human digestive enzymes. • It occurs in general structure. • Examples; Boiled banana starch is completely hydrolyzed by amylase. • Resistant Starch. • Resistant starch resists hydrolysis by human digestive enzymes. • It occurs in an organized arrangement. • Example ; Raw banana starch.
. THANK YOU. .Any Info, please Email me – mainurreja1@gmail.com

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Dietary fiber

  • 1. Dietary Fiber . Presented By Md.Mainur Reja. Student of Applied Nutrition & Food Technology, Islamic University, Kushtia, Bangladesh. .
  • 2. What is Dietary Fiber? • Dietary fiber, also known as roughage or bulk, includes the parts of plant foods your body can't digest or absorb. # Dietary fiber is a type of carbohydrate that cannot be digested by our bodies' enzymes. According to Institute of Medicine, Dietary fiber consists of nondigestible carbohydrates and lignin that are intrinsic and intact in plants. "Added Fiber" consists of isolated, nondigestible carbohydrates that have beneficial physiological effects in humans. Sources:- It is found in edible plant foods such as cereals, fruits, vegetables, dried peas, nuts, lentils and grains.
  • 3. Types of dietary Fiber: • Fiber is commonly classified as soluble, which dissolves in water, or insoluble, which doesn't dissolve. • Soluble fiber:- This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium. • 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, beans and vegetables, such as cauliflower, green beans and potatoes, are good sources of insoluble fiber.
  • 4. Resistant starch • Resistant starch, while not traditionally thought of as fiber, acts in a similar way. • Resistant starch is the part of starchy food that resist normally digestion. It is found in many unprocessed cereals and grains, firm bananas, potatoes and lentils and is added to bread and breakfast cereals as Hi-maize. • Resistant starch is important in bowel health. Bacteria in the large bowel ferment and change the resistant starch into short-chain fatty acids, which are important to bowel health and may protect against cancer. These fatty acids are also absorbed into the bloodstream and may play role in lowering blood cholesterol levels.
  • 5. Is fiber carbohydrate? • Fiber is largely a carbohydrate. The building blocks of all carbohydrate are different types of sugar and they can be classified according to how many sugars molecules are combined in the carbohydrate: • Simple sugars – consists of 1-2 sugar molecules; for examples glucose, fructose ,sucrose, maltose and lactose. • Oligosaccharides – consists of 3-10 glucose molecules joined together. • Starch polysaccharides- have more than 10 glucose molecules joined together. • Non-starch polysaccharides – have more than 10 than sugar molecules; for examples xylose, arabinose and mannose.
  • 6. Benefits of a high-fiber diet. • Normalizes bowel movements. • Helps maintain bowel health:- World Cancer Research Fund (WCRF) estimate that 45% of bowel cancer could be prevented through diet, physical activity and weight. • Lowers cholesterol levels. • Helps control blood sugar levels:- Foods such as oats and barley contain a type of fibre known as beta glucan, which may help to reduce cholesterol levels if you consume 3g or more of it daily, as part of a healthy diet. .Aids in achieving healthy weight:- A person on a high fiber diet feeling satisfied, likely to eat less food and so consume less calories.
  • 7. Conditions linked to low dietary fiber. • Constipation – small, hard and dry fecal matter that is difficult to pass. • Hemorrhoids – varicose veins of the anus. • Diverticulitis – small hernias of the digestive tract caused by long term constipation. • Irritable Bowel Syndrome(IBS) – pain, flatulence and bloating of the abdomen. • Overweight & obesity – carrying too much body fat. • Coronary heart disease – a narrowing of the arteries due to fatty deposits. • Diabetes & also Colon cancer.
  • 8. Fibre and bowel cancer • Dirtary fibre may help to protect against bowel cancer. Although the reasons for this are not fully understood, this may be because fibre increases stool size, dilutes content and moves it faster through the gut so the amount of time waste products stay in contact with the bowel is reduced. Some types of fibre may also help gut bacteria produce helpful chemicals that can have beneficial effects on the bowel.
  • 9. Fibre and good bacteria • Research has increasingly shown how important the bacteria in our gut may be to our health, and it has been suggested that a fibre rich diet can help increase the good bacteria in the gut. Some fibre types provide a food source for ‘friendly’ gut bacteria helping them to increase and produce substances which are thought to be protective such as short-chain fatty acids.
  • 10. How fiber reduce the risk of Blood cholesterol, CHD & Diabetes? • Some studies showed that regular intake of foods high in soluble fibre- such as oat bran, baked beans and soybeans reduce blood cholesterol levels. Soluble fibre lowers blood cholesterol through its ability to reduce the amount of bile reabsorbed in the intestine. When fibre interferes with absorption of bile in the intestines, the bile is excreted in the feces. To make up for this loss of bile in the liver makes more bile salts. The body uses cholesterol to make bile salts. In order to obtain the cholesterol to make more bile salts, the liver increases its production of LDL receptors. These receptors are responsible for pulling cholesterol out of LDL molecules in the blood stream. Therefore, the more bile salts are made from the liver, the more LDL cholesterol is pulled from the blood. By lowering cholesterol levels from blood streams, the dietary fiber reduce heart disease such as Coronary Heart Disease.
  • 11. Continues…… • Diabetes is a metabolic disorder resulting in the high level of glucose in the blood stream. Dietary fibres (solubles) decreases blood glucose level by forming a viscous layer in the large intestine. Due to the formation of viscous layer, glucose absorption by the large intestine is inhibited as a result blood glucose level is decreased ultimatly. Soluble fibres also binds with cancer producing chemicals and make them ineffective. And thus removes the risk of colorectal cancer.
  • 12. How much fibre do we need? . Recommended intakes of fibre are shown below. Age (years) Recommended intake of fibre 2-5 15g per day 5-11 20g per day 11-16 25g per day 17 and over 30g per day
  • 13. Fibre for the under-2 years Due to a lack of information in children under 2 years, no firm recommendations about how much fibre they need per day have been made. A varied diet from the age of about 6 months with increasing amounts of pulses, fruits and vegetables is encouraged, as is gradually increasing wholegrains, although NHS choices advises to not give only wholegrain starchy foods to under 2s as they may fill the child up before they've taken in the calories and nutrients they need.
  • 14. Starch Vs Resistant starch • Starch. • Starch is hydrolyzed by human digestive enzymes. • It occurs in general structure. • Examples; Boiled banana starch is completely hydrolyzed by amylase. • Resistant Starch. • Resistant starch resists hydrolysis by human digestive enzymes. • It occurs in an organized arrangement. • Example ; Raw banana starch.
  • 15. . THANK YOU. .Any Info, please Email me – mainurreja1@gmail.com