Fiber Research

Checkpoint: Fiber Research:

Fiber is very important to a healthy diet, it can be helpful in weight management. The main function of fiber in the body is to regulate the digestion system. Fiber is important for gastrointestinal health as well as cholesterol-lowering benefits. Some examples of good food sources of dietary fiber can be found in bread, some fruit, pasta, oatmeal, flax seed, some vegetables and most yogurts have a fiber additive. Foods containing fiber are also full of other essential nutrients, typically low in fat, saturated fatty acids and cholesterol as well. (Horn, 1997)

Fiber is classified into soluble and insoluble foods. Soluble fiber is found in foods such as oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables. (American Heart Association, 2011) It slows digestion and nutrient absorption from the stomach and intestine. Fiber also helps lower cholesterol, blood sugar levels, and it appears to speed the passage of foods through the stomach and intestine. Insoluble fiber has been associated with decreased cardiovascular risk and slower progression of heart disease. (American Heart Association, 2011) Since it makes you feel full faster you tend to eat fewer calories. Insoluble fiber can be found in cauliflower, wheat, rye, cabbage, apple skin, and other items. (American Heart Association, 2011)

It has been recommended that children older than 2 years should gradually adopt the Step I diet, reducing total and saturated fat intake to 30% and 10% of total calories. (Horn, 1997) The "age plus 5" rule is to be applied when determining the appropriate amounts of dietary fiber for young children. Recommended fiber intake for an adult is 25 g to 30 g a day.

I learned how much fiber an average Americans’ daily intake is and just how important it is. I never knew that a child should have a set amount of fiber intake, I figured just a small amount compared to an adult. The rule for children is a helpful...