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File: Nutrition Facts Pdf 137070 | 09333 Item Download 2023-01-05 17-09-02
dietary fiber 9 333 fact sheet no food and nutrition series health by j clifford k niebaum l bellows 3 15 can high fiber diets really do all they listed ...

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                 Dietary Fiber
                                                9.333
                 Fact Sheet No.                                                                               Food and Nutrition Series|Health
                 by J. Clifford, K. Niebaum, L. Bellows (3/15)
                       Can high-fiber diets really do all they                                           Listed below in Table 1 are dietary sources                                                    Quick Facts
                 claim to do? Studies have looked at the                                                 of soluble and insoluble fiber: 
                 relationship between high-fiber diets and                                                                                                                                              •   Fiber may be beneficial 
                 many diseases, including colon cancer,                                                  Table 1: Sources of dietary fiber.                                                                 in treating or preventing 
                 coronary heart disease and diabetes.                                                    Soluble Fiber                    Insoluble Fiber                                                   constipation, hemorrhoids and 
                 Proven benefits of a high-fiber diet include                                            beans                              whole grains                                                    diverticulosis. 
                 prevention and treatment of constipation,                                               oat bran                   fruits
                 hemorrhoids and diverticulosis. In addition,                                            fruits                             vegetables                                                  •   Water-soluble fiber helps 
                 certain types of fiber help decrease blood                                              vegetables beans                                                                                   decrease blood cholesterol 
                 cholesterol levels.                                                                                                                                                                        levels. 
                                                                                                         Benefits of Fiber                                                                              •   Foods containing dietary fiber 
                 What Is Dietary Fiber?                                                                                                                                                                     include fruits, vegetables, nuts 
                       Dietary fiber comes from the portion of                                           Digestion                                                                                          and grains. 
                 plants that is not digested in the intestinal                                                 Insoluble fiber binds water as it passes 
                 tract. Part of it, however, may be broken                                               through the digestive tract, making                                                            •   Include a variety of high-fiber 
                 down by bacteria in the lower gut.                                                      stools softer and bulkier. Therefore, fiber,                                                       foods in the diet. 
                       Different types of plants vary in                                                 especially that found in whole grain 
                 their amount and kind of fiber. Fiber                                                   products, is helpful in the treatment and 
                 includes pectin, gum, mucilage, cellulose,                                              prevention of constipation, hemorrhoids 
                 hemicellulose and lignin.                                                               and diverticulosis. Diverticula are pouches 
                 Soluble Fiber                                                                           of the intestinal wall that can become 
                                                                                                         inflamed and painful. This inflammatory 
                       Pectin and gum are water-soluble                                                  condition is called diverticulosis. In the 
                 fibers found inside plant cells. They slow                                              past, a low-fiber diet was prescribed for this 
                 the passage of food through the intestines                                              condition. It is now known that a high-
                 but do nothing to increase fecal bulk.                                                  fiber diet gives better results at preventing 
                 Soluble fibers have been shown to decrease                                              inflammation once the inflammation has 
                 cholesterol and lower blood glucose. Beans,                                             subsided.
                 oat bran, fruit and vegetables contain                                                  Cholesterol
                 water-soluble fiber.                                                                          Low blood cholesterol levels (below 
                 Insoluble Fiber                                                                         200 mg/dl.) have been associated with a 
                       Fibers in cell walls are water insoluble.                                         reduced risk of coronary heart disease. The 
                 These include cellulose, hemicellulose and                                              body uses cholesterol in the production 
                 lignin. Such fibers increase fecal bulk and                                             of bile acids some of which are excreted 
                 speed up the passage of food through                                                    daily. The consumption of water-soluble                                                      © Colorado State University 
                 the digestive tract. Wheat bran and whole                                               fiber binds to bile acids, suggesting that a                                                 Extension. 12/98. Revised 7/15
                 grains contain the highest amounts of                                                   high-fiber diet may result in an increased                                                   extension.colostate.edu
                 insoluble fiber, but vegetables and beans                                               excretion of cholesterol. Some types of 
                 also are good sources.                                                                  fiber, however, appear to have a greater 
                                                                                                         effect than others. The fiber found in rolled 
                                                                                                         oats is more effective in lowering blood 
                                                                                                         cholesterol levels than the fiber found 
                                                                                                         in wheat. Pectin has a similar effect in 
           *July, 2015, reviewed and revised by Colorado State                                           lowering the amount of cholesterol in the 
           University Jessica Clifford, Research Associate and Extension                                 blood. Pectin is found in some fruits such as 
           Specialist and K. Maloney, graduate student in the Dept of                                    apples, pears, and citrus fruits. 
           Food Science Human Nutrition. Original publication by Kate                                    Cancer
           Tophman, CSU food science and human nutrition graduate 
           student. 12/2010
       Table 2:Dietary fiber content of foods                     High-fiber diets may also reduce                The removal of seeds, peels or 
                                Serving size  Fiber(grams)    the risk of developing some types of            hulls also reduces fiber content. Whole 
        Breads, cereals,grains                                cancer, especially colon cancer. This idea      tomatoes have more fiber than peeled 
        White bread                1 slice    0.6             is based on information that insoluble          tomatoes, which have more than tomato 
        Whole grain bread          1 slice    1.7             fiber increases the rate at which wastes        juice. Likewise, whole wheat bread 
        100% All Bran              1/2 cup    8.8             are removed from the body. This means           contains more fiber than white bread. 
        Corn Flakes                 1 cup     0.7             the body may have less exposure to toxic        Table 2 lists the dietary fiber content of 
        Shredded Wheat            2 biscuits  5.5             substances produced during digestion.           some common foods.
        Oatmeal, cooked             1 cup     4.0             While many studies have shown an                Functional Fiber
        Rice, brown, cooked        1/2 cup    1.75            association between increased fiber                 Functional fiber is a newer term that 
        Rice, white, cooked        1/2 cup    0.3             intake and reduced prevalence of colon          includes foods that consist of isolated, 
        Fruit (fresh unless          26
        otherwise noted)                                      cancer, the mechanisms of how fiber             nondigestible carbohydrates that 
        Apple, with skin           1 large    3.3             consumption may reduce cancer risk are          have beneficial physiological effects 
        Apricots                      1       0.7             still unknown.                                  in humans.  Cellulose, chitin, beta 
        Banana                        1       3.1             Weight loss                                     glucans, gums, inulin, oligofructose, 
        Blackberries                1 cup     7.6                 High-fiber diets may be useful for          fructoligosaccharides, lignin, pectins, 
        Dates                         5       3.3             people who wish to lose weight. Fiber           psyllium, and resistant starches are forms 
        Grapes                       10       n/a             itself has no calories, yet provides a “full”   of functional fiber when added to foods.  
        Grapefruit, pink and         1/2      2.0
        red                                                   feeling because of its water-absorbing          Inulin or chicory inulin is one functional 
        Grapefruit, white            1/2      1.3             ability. For example, an apple that             fiber that is receiving more attention, as it 
        Melon, cantaloupe           1 cup     1.4             contains fiber is more filling than a half      is being added into many food products. 
        Nectarine                     1       2.3             cup of apple juice that contains about the  While 10 grams per day of chicory inulin 
        Orange                     1 small    3.1             same calories but no fiber. Foods high in       has been shown to be well-tolerated 
        Peach                         1       1.5             fiber often require more chewing, thus          in healthy adults, higher intakes have 
        Pear                     1 medium     5.1             it takes more time to eat, so a person is       been associated with gas and bloating. 
        Pineapple                   1 cup     2.2             unable to eat a large number of calories in  Therefore, it is recommended to consume 
        Plums                      1 small    0.9             a short amount of time.                         functional fiber in moderation as a part of 
        Prunes, dried                 5       3.0             Diabetes and Obesity                            a balanced diet. 
        Raisins                    1/4 cup    1.4                 Additionally, recent research suggests 
        Strawberries                1 cup     3.3             that a high-fiber diet rich in whole grains 
        Vegetables                                                                                            How Much Fiber?
        Beans, baked, canned,       1 cup     10.4            is associated with a reduced risk for 
        plain                                                 developing type 2 diabetes and obesity.             The average American consumes 
        Beans, green, cooked        1 cup     4.0             Greater consumption of fiber found in           14 grams of dietary fiber a day, which is 
        Beets, canned               1 cup     2.9             whole grains, compared to refined grains,  considerably less than the recommended 
        Broccoli, raw               1 cup     2.3             has been shown to modestly reduce               level. The 2010 Dietary Guidelines for 
        Cabbage, raw                1 cup     1.6             glycemic index and improve insulin              Americans recommends 14 grams of 
        Carrots, raw                1 cup     3.1             sensitivity, resulting in an decreased          fiber per 1000 calories consumed. So, if 
        Cauliflower, raw            1 cup     2.5                                                             you consume a 2,500 calorie diet, you 
        Celery, raw                 1 cup     1.9             risk for developing type 2 diabetes and 
        Corn, yellow, cooked        1 cup     3.9             obesity. To increase your fiber intake, it      should eat approximately 35 grams of 
        Lentils, cooked             1 cup     15.6            is recommended by the 2010 Dietary              fiber per day. Also, fiber intake may vary 
        Lettuce, romaine, raw       1 cup     1.2             Guidelines for Americans to make at least       depending on age and gender.
        Lettuce, iceberg, raw       1 cup     0.7             half of grains consumed whole grains for            While the 2010 Dietary Guidelines 
        Peas, boiled                1 cup     4.5             optimal health.                                 for Americans serves as a general 
        Peas, split                 1 cup     16.3                                                            guide to healthy eating, the Dietary 
        Potato, baked, fresh      1/2 potato  2.3                                                             Reference Intakes (DRIs) provide standard 
        Sweet potato, cooked      1/2 potato  3.9             Sources of Fiber                                recommended amounts for nutrients. 
        without skin                                          Foods
        Tomato, red, ripe         1 tomato    1.5                 Dietary fiber is found only in plant        In 2002, the Food and Nutrition Board 
        Winter squash, cooked       1 cup     5.7                                                             of the National Academy of Sciences 
        Zucchini squash            1/2 cup    n/a             foods: fruits, vegetables, nuts and grains.     Research Council issued DRIs for fiber 
        Other foods                                           Meat, milk and eggs do not contain fiber.       (see Table 3). Previously, no national 
        Meat, milk, eggs                      0               The form of food may or may not affect          standardized recommendation existed. 
        Almonds (24 nuts)           1 oz.     3.3             its fiber content. Canned and frozen fruits     The new DRIs represent desirable intake 
        Peanuts, dry roasted        1 oz.     2.3             and vegetables contain just as much fiber  levels established using the most recent 
        (approx. 28)                                          as raw ones. Other types of processing, 
        Walnuts, English (14        1 oz.     1.9             though, may reduce fiber content. Drying  scientific evidence available. 
        halves)                                                                                                   Although fiber is important, it is 
                                                              and crushing, for example, can destroy          just one part of a balanced diet, and 
                                                              the water-holding qualities of fiber. For       like all foods, should be consumed in 
                                                              this reason, dried fruit may have less fiber    moderation It is possible that too much 
                                                              than raw fruit.                                 fiber may reduce the amount of calcium, 
          iron, zinc, copper and magnesium that           Table 3: Dietary Reference Intakes                 in fruits, vegetables and grain products 
          is absorbed from foods. Deficiencies of         (DRI) for Fiber.                                   that contain fiber, particularly soluble 
          these nutrients could result if the amount      Age                           g/day Fiber          fiber, may reduce the risk of coronary 
          of fiber in the diet is excessive, especially                                                      heart disease.” In order to make a health 
          in young children.                              Children                                           claim about fiber and coronary heart 
          Tips for increasing fiber                       1-3 years                     19                   disease, the food must contain at least 0.6 
          For many people, meeting the DRI for            4-8 years                     25                   g of soluble fiber per reference amount. 
          fiber may require changes in their eating       Males                                              The soluble fiber content must be listed 
          habits. Consider the following tips when        9-13 years                    31                   and cannot be added or fortified. A 
          increasing fiber in your diet:                  14-18 years                   38                   product containing a health claim for 
          •    Aim for at least 3servings of whole                                                           fiber and coronary heart disease must 
               grains a day, such as oatmeal for          19-50 years                   38                   also meet the definitions of a low fat, low 
               breakfast, whole wheat bread at            51+ years                     30                   in saturated fat and low in cholesterol 
               lunch, and brown rice with dinner.         Females                                            product.
          •    Try adding more legumes to your            9-13 years                    26                       A statement such as “made with 
               diet. Add black beans to a burrito or      14-18 years                   26                   oat bran” or “high in oat bran” implies 
               chick peas to a salad.                                                                        that a product contains a considerable 
          •    Increase your daily fruit and              19-50 years                   25                   amount of the nutrient. Claims that imply 
               vegetable intake. Aim for 5 servings       51+ years                     21                   a product contains a particular amount 
               total per day. Choose whole fruits         Pregnancy                     10                   of fiber can be made only if the food 
               more often than dried fruit or fruit       <18 years                     28                   actually meets the definition for “high 
               juices. Cut up veggies for an easy                                                            fiber” or “good source of fiber,” whichever 
               snack throughout the day. Make             18+ years                     28                   is appropriate.
               gradual increases.  If you are not used    Lactation                                          The following terms describe products 
               to eating high fiber foods regularly,      <18 years                     29                   that can help increase fiber intake:
               changes should be made gradually           18+ years                     29                   •    High fiber: 5 g or more per serving 
               to avoid problems with gas and                                                                •    Good source of fiber: 2.5 g to 4.9 g 
               diarrhea. Drink plenty of water to         Figure1: Nutrition Facts Label Showing Fiber            per serving 
               minimize intestinal gas. If problems       Listed in Grams                                    •    More or added fiber: At least 2.5 g 
               with gas continue to be an issue,                                                                  more per serving than the reference 
               gas-reducing over-the-counter and                                                                  food 
               prescription drugs are available.                                                             Supplements
          •    Anyone with a chronic disease should                                                              Fiber supplements are sold in a 
               consult a physician before greatly                                                            variety of forms from bran tablets to 
               altering a diet.                                                                              purified cellulose to powdered psyllium. 
                                                                                                             Many laxatives sold as stool softeners 
          Food Labeling of Fiber                                                                             are actually fiber supplements. Fiber’s 
           Nutrition Facts Label                                                                             role in the diet is still being investigated. 
             Nutrients required on the Nutrition                                                             It appears that the various types of 
          Facts Label reflect current public health                                                          fiber have different roles in the body. 
          recommendations. The Nutrition Facts                                                               Furthermore, fiber may interact with 
          Label list a Daily Reference Value (DRV) for                                                       prescription medications. If you are taking 
          specific nutrients, including fiber. The DRV                                                       prescription medications, check with your 
          for fiber is 25 grams per day based on a                                                           doctor before taking a fiber supplement. 
          2,000 calorie diet, or 30 grams per day 
          based on a 2,500 calorie diet. The fiber                                                           Summary
          content of a food is listed in grams and as                                                            It is recommended to meet dietary 
          a percentage of the daily value.                                                                   fiber recommendations by eating a 
             Figure 1 shows a food nutrition label. It                                                       variety of fiber-rich foods. This is the best 
          tells you the product provides 3g of fiber                                                         way to receive the maximum benefits 
          in a half cup serving. The percent Daily                                                           from each type of fiber present in foods, 
          Value for one serving is 12 percent, or 12                                                         and obtain necessary nutrients.
          percent of DRV of 25 grams based on a 
          2,000 calorie diet.
          Health Claims
             Specific health claims can be made 
          for food products that meet specific 
          requirements. For example: “Diets low 
          in saturated fat and cholesterol and rich 
       References
       •   Aune, D., Chan, D., Lau, R., Vieira, 
           R., Greenwood, D., Kampman, E., 
           & Norat, T. (2011). Dietary Fibre, 
           Whole Grains, And Risk Of Colorectal 
           Cancer: Systematic Review And 
           Dose-response Meta-analysis Of 
           Prospective Studies. BMJ, 343, 
           D6617-D6617.
       •   Bonnema, A., Kolberg, L., Thomas, W., 
           & Slavin, J. (2010). Gastrointestinal 
           Tolerance of Chicory Inulin Products. 
           Journal of the American Dietetic 
           Association, 110(6), 865-868.
       •   Cho, S., Qi L., Fahey, G., & Klurfeld, 
           D. (2013). Consumption of cereal 
           fiber, mixtures of whole grains 
           and bran, and whole grains and 
           risk reduction type 2 diabetes, 
           obesity, and cardiovascular disease. 
           The American Journal of Clinical 
           Nutrition, 594-619. 
       •   Food Labeling Guide. (2013). 
           Washington, DC: U.S. Food and Drug 
           Administration, Center for Food 
           Safety and Applied Nutrition. 
       •   Institute of Medicine. (2005). Dietary 
           Reference Intakes for Energy, 
           Carbohydrate, Fiber, Fat, Fatty Acids, 
           Cholesterol, Protein, and Amino 
           Acids (Macronutrients). National 
           Academy Press p. 265-334. 
       •   Kaczmarczyk, M., Miller, M., & 
           Freund, G. (2012). The health 
           benefits of dietary fiber: Beyond the 
           usual suspects of type 2 diabetes 
           mellitus, cardiovascular disease and 
           colon cancer. Metabolism, 61(8), 
           1058-1066.
       •   Lattimer, J., & Haub, M. (2010). 
           Effects of Dietary Fiber and Its 
           Components on Metabolic Health. 
           Nutrients, 2(12), 1266-1289.
       •   Tucker, L., & Thomas, K. (2009). 
           Increasing Total Fiber Intake Reduces 
           Risk of Weight and Fat Gains in 
           Women. Journal of Nutrition, 576-
           581          
                                                                             Colorado State University, U.S. Department of Agriculture 
                                                                             and Colorado counties cooperating. CSU Extension 
                                                                             programs are available to all without discrimination. No 
                                                                             endorsement of products mentioned is intended nor is 
                                                                             criticism implied of products not mentioned.
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...Dietary fiber fact sheet no food and nutrition series health by j clifford k niebaum l bellows can high diets really do all they listed below in table are sources quick facts claim to studies have looked at the of soluble insoluble relationship between may be beneficial many diseases including colon cancer treating or preventing coronary heart disease diabetes constipation hemorrhoids proven benefits a diet include beans whole grains diverticulosis prevention treatment oat bran fruits addition vegetables water helps certain types help decrease blood cholesterol levels foods containing what is nuts comes from portion digestion plants that not digested intestinal binds as it passes tract part however broken through digestive making variety down bacteria lower gut stools softer bulkier therefore different vary especially found grain their amount kind products helpful includes pectin gum mucilage cellulose hemicellulose lignin diverticula pouches wall become inflamed painful this inflammat...

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