Fiber helps regulate the body’s use of sugars, helping to keep hunger and blood sugar in check.Children and adults need at least 20 to 30 grams of fiber per day for good health.
Great sources are whole fruits and vegetables, whole grains, and beans.
Dietary fiber consists of non-starch polysaccharides and other plant components such as cellulose, resistant starch, resistant dextrins, inulin, lignins, chitins, pectins, beta-glucans, and oligosaccharides.
DIETARY FIBERS HAS TWO CLASSES
1.Insoluble fiber,
which does not dissolve in water, can help food move through your digestive system, promoting regularity and helping prevent constipation. Foods with insoluble fibers include wheat, whole wheat bread, whole grain couscous, brown rice, legumes, carrots, cucumbers and tomatoes.
2.Soluble fiber,
which dissolves in water, can help lower glucose levels as well as help lower blood cholesterol. Foods with soluble fiber include oatmeal, nuts, beans, lentils, apples and blueberries.
HEALTH BENEFITS OF DIETARY FIBER
1.coronary heart disease
2.colon cancer
3.types 2 dabetis
DIETARY FIBERS AND OBESITY
role of dietary fiber in energy intake regulation and obesity development is related to its unique physical and chemical properties that aid in early signals of satiation and enhanced or prolonged signals of satiety. Early signals of satiation may be induced through cephalic- and gastric-phase responses related to the bulking effects of dietary fiber on energy density and palatability, whereas the viscosity-producing effects of certain fibers may enhance satiety through intestinal-phase events related to modified gastrointestinal function and subsequent delay in fat absorption.
