Fiber Research

Fiber Research

The function of fiber in the body is to help with regularity by eliminating waste. Dietary fiber binds together fatty acids, bile, and blood cholesterol into a package of waste. It makes stool more bulky, it helps make bowel movements easier, and helps move cholesterol out of the body. Fiber also helps the body get rid of waste by moving water to the colon, which makes waste softer and easier to eliminate. When fiber helps the body remove waste, it frees up the system and allows it to digest food better and gives the body more energy.

One of the best sources of dietary fiber is found in grains. Some examples of food sources of dietary fiber are: wheat, rye, rice, oats and other grains, and barley, legumes, beans, peas. Certain fruits and vegetables are also sources of fiber. Examples of fruit and vegetables as dietary fiber are: turnip greens, mustard greens, cauliflower, collard greens, broccoli, Swiss chard and raspberries.

The difference between soluble and insoluble fiber is that soluble fiber is digestible and insoluble fiber is not. The calories in insoluble fiber are not counted towards the total calories in a serving, because it is not digested. It is recommended to include plenty of both kinds of fiber. "Fiber is important for gastrointestinal health as well as cholesterol-lowering benefits. Foods containing fiber are good sources of several other essential nutrients, and, depending on the method of preparation, these foods are typically low in fat, saturated fatty acids, and cholesterol as well." (Linda Van Horn)

The fiber recommendations for children versus adults, according to the article advise that children gradually reduce saturated fat intake to 30% and 10 % of calories. The guideline suggested by the pediatric community is "age plus 5." The rule should be used when determining the appropriate