Inssoluble Fiber Benefits

Erkkilä, Arja T, and Alice H Lichtenstein. "Fiber and Cardiovascular Disease Risk: How Strong is the Evidence?." The Journal of Cardiovascular Nursing, 21.1 (2006): 3-8.

Carbohydrates are essential for providing energy and are broken down inside the body and turned into sugar that is released slowly.-Dietary fibre is also found in this food group and used to keep regulation of the bowels and isn't actually absorbed into the bodies. Instead it passes through the gastrointestinal tract and excreted. This makes sure the bowels and intestines are kept healthy.

The changes that I would make to increase the fiber in my diet, would be to include more

eating food products that consist of whole grains is also one of the best ways to increase fiber in your diet. Whole grain food includes cereal, whole-wheat bread, and brown rice.

Starch and fiber are both made of glucose but fiber moves through the small intestine undigested since we cannot digest it due to the lack of the correct enzyme and starch is broken down into glucose.

Fiber is one of my biggest concerns on my current diet. Because I am eating a low carb diet, a lot of the fiber I would normally consume is left out of my diet. The only carbohydrates that I ingest now are from vegetables. I have noticed this lack of fiber in my diet and have can feel the side effects. In the future I will make sure I eat fiber rich vegetables in my diet as well as take a daily fiber supplement. By doing this, I am sure I will feel better and eliminate the problems I experience from not having enough fiber.

The DRI recommends that I consume a minimum of 25 grams of fiber daily. My current intake of dietary fiber falls short of meeting my recommended amount. Fiber is important in a healthy diet. It is beneficial in maintaining good digestive health and with prevention of diseases, including colon and rectal cancer. Adequate amounts of fiber also decrease the risk of heart disease by lowering the amount of LDL cholesterol within the blood.

forces the body to dip into its reserve energy stores. In removing fat, however, essential fatty

In the article, Fiber Free-for-All: Not All Fibers Are Equal, it discusses what individuals must know about fiber and where to get the types of fiber that count. According to the National Academy of Sciences, women need 25 grams of fiber and men need 38 grams a day. However, older people need less fiber because they need less calories as well: “The advice is to get 14 grams of fiber per 1,000 calories, and older people need fewer calories” (Thomas Wolever). Based on studies, people that consume the most fiber from cereals, breads, and other grains has a lower risk of heart disease. Additionally, there are two types of fiber. Soluble and insoluble. Fruits, vegetables, and grains have both soluble and insoluble fiber, but insoluble fiber is not broken down by gastrointestinal enzymes. A few grains, like oats and barley, have more soluble fibers, which can be broken down

Changes that I would make among my vegetables, fruits, meat and meat alternatives and grain choices to increase my fiber intake would be to eat whole fruits instead of drinking fruit juice,

My food choices don’t have a lot of fibers therefore; I need to take fiber supplements.

The large intestine functions to absorb the remaining water from the indigestible food matter and then to pass the matter out of the body.

If you have never tried avocados, try one. An avocado has 13 grams of dietary fiber representing 76% of total carbs, and 7% of total weight. (It also has water, but not much sugar.)

During the three days of documented intake, my fiber consumption was only 24.3% of the daily recommendation. Fiber helps promote proper digestive functions, helps lower cholesterol, and helps in lowering the risk of diabetes and heart disease. My intake was too low based on the recommended consumption, and according to the data, I should eat more foods that are rich in fiber. These can be insoluble fiber sources like wheat bran and nuts or soluble fiber sources like oats, beans, and apples. The only foods that provided fiber in my meals were the bagels.

More and more people each year die of an age related disease. One of these diseases is as simple as aging. But what people don’t realize is that no matter what diet they have, exercise is extremely essential for developing healthy muscles as the years go by. The amount of skeletal muscle fibers that people have as kids, and/or young adults can degenerate as people age and lack/decrease in exercise/weight training. The healthy human muscle has the ability to flex and contract and is not very easy to break opposed to an unhealthy human muscle with low muscle fiber levels.