Fiber Research

CheckPoint: Fiber Research

Fiber has numerous key functions in the human body. Fiber absorbs many times its weight in water and therefore transports fluids into and through the intestines. These fluids keep the bowels moving smoothly and assist to remove toxins and waste from the intestines. This promotion of movement through the digestive tract is a vital part of bowel and digestive function. Fiber also functions to reduce blood sugar and blood cholesterol levels in the body

There are many foods that are high in fiber and easily available to us. Some of these foods are:

* Dried beans, peas, and other legumes

* Bran cereals

* Raspberries, blackberries and strawberries

* Whole-wheat and other whole-grain cereal products

* Broccoli-very high in fiber!

* Baked potato with the skin

(The skin when crisp is the best part for fiber.)

* Plums, pears, and apples

* Nuts

* Greens

* Raisins and prunes

Soluble fiber slows digestion and helps the body absorb vital nutrients, while insoluble fiber adds bulk to the stool, helping foods pass through the stomach and intestines. Examples of good food sources of each type of fiber are listed below:

Soluble Fiber Insoluble Fiber

Oatmeal/oat bran Whole-wheat bread

Nuts and seeds Barley

Dried peas Brown rice

Beans Wheat bran

Apples Carrots

Pears Celery

According to the article it is recommended that a adult consumes 34 g total dietary fiber (2.5 g soluble fiber) to 123 g (10.3 g soluble fiber). As for children a special rule has been put into place to calculate the amount of fiber intake. That rule is the age of the child plus five. For example, if the child is seven then you add to that and you will have 12 grams of fiber.

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