By Morgan RoopnarineFIBER

It is a part of every plant on the planet.

Fiber is the wall of cells in plant.

Humans receive dietary fiber from notonly fruits and vegetables but legumesand grains. The two types are soluble and insoluble.

It can not be digested by humans.

WHAT IS FIBER?

Soluble fiber

Acts as a sponge

It soaks up cholesterol and

helping maintain

glucose levels

It ferments in the colon with

the help of bacteria

Insoluble fiber

Acts a a brush

Cleans the colon of any food that is

lingering

It moves waste along

NOT DIGESTIBLE, SO WHY DO WE NEED IT?

There are benefi ts to each part of the digestive system in the human body.

SUPERHERO OF THE DIGESTIVE SYSTEM

SO, HOW MUCH SHOULD I HAVE?

1-3 years

3-8 years

9-13 years

14-18 years

19-50 years

50 and

older

0

10

20

30

40

Recommended Daily Allowance (RDA)

FemalesMales

Age

Fib

er

in g

ram

s

WHERE CAN I FIND THE FIBER?

NutsPeanuts Almonds Walnuts Cashews

LegumesKidney beans Black Beans Chick Peas

Fruit Apples Citrus Blueberries Blackberries Pears

Vegetables

Onions Carrots Potatoes Squash Peas

Grains Brown Rice Quinoa Oats Pastas Breads

FINDING FIBER INFORMATION ON LABELS

Processed foods will have fiber information in all labels

Diseases

• Cancer• Infectious diseases• Respiratory diseases• Heart disease• Diabetes• Cardiovascular Disease• Lower Cholesterol levels• Lower Body Mass

DISEASES THAT ARE LINKED TO FIBER

Following of the RDA intake of fiber is linked

to the reduction of disease.

HOW DO I MAINTAIN MY FIBER GOAL?

CITATION

Whitney , E l l i e , and Sharon Rady. Ro l fes . Unders tand ing Nut r i t ion 11th Ed . N .p . : Thomson Wadswor th , 2008 . Pr in t .

E lke Theuwissen , Rona ld P. Mens ink , Water- so lub le d ie ta ry fi bers and ca rd iovascu la r d i sease , Phys io logy & Behav io r , Vo lume 94 , I s sue 2 , 23 May 2008 , Pages 285 -292 , ISSN 0031-9384 , 10 .1016 / j .physbeh .2008 .01 .001 .

Fiber f rom gra ins l inked to l i v ing longer. (2011) . Tu f t s Un ivers i t y Hea l th & Nut r i t ion Le t te r, 29 (3 ) , 1 .

How much fi ber i s in tha t : Vegetab les , (2007 /2010) . Ret r ieved October 7 , 2012 , f rom h t tp : / /www.fi t sugar.com/How-Much -Fiber-Vegetab les -214540

How much fi ber i s in tha t : F ru i t , (2012) . Ret r ieved October 7 , 2012 , f rom h t tp : / /www.fi t sugar.com/Fiber-Fru i t s -209893

How much fi ber i s in tha t? Nuts , Beans , and Gra ins , ( 2007) . Ret r ieved October 7 , 2012 , f rom h t tp : / /www.fi t sugar.com/How-Much -Fiber-Nuts -Beans - Gra ins -214543

Die ta ry Re fe rence In takes : Macronut r ien t s , (2002 /2005) . Ret r ieved October 7 , 2012 , f rom h t tp : / / fn ic .na l .usda .gov /d ie ta ry -gu idance /d ie ta ry - re fe rence - in takes /d r i - t ab les

Howar th , N . C . , Sa l t zman , E . , & Rober t s , S . B . (2001) . D ie ta ry fi ber and we igh t regu la t ion . Nu t r i t ion Rev iews , 59 (5 ) , 129 -139 . do i : 10 .1111 / j .1753-4887 .2001 . tb07001 .

www.fl ick r. com