Fiber
Fiber
In the lesson about Carbohydrates we briefly mentioned the complex polysaccharide, Fiber, as well as some of it uses in the body. In this lesson we will further address this important nutrient. Fiber refers to a diverse group of carbohydrates that humans cannot digest because they lack the digestive enzymes required to break them down. They pass through most of the digestive system unchanged. Some types are highly beneficial, while others cause some people digestive problems. Although fiber does not provide energy to humans, it is beneficial in that:
- It aids digestion.
- It feeds gut bacteria.
- It promotes satiety: helps people to feel full so that they do not overeat.
- It adds bulk to the stools so that the intestinal muscles have something to push along the digestive tract. Stools that don’t move quickly enough dry out and get hard leading to constipation.
- It can reduce the level of cholesterol in the blood by binding it in the gut so that it is not absorbed.Â
Food and their Fiber Content
Foods | Moderate fiber | High fiber |
Bread | Whole-wheat bread, granola bread, wheat bran muffins, whole-grain waffles, popcorn | |
Cereal | Bran cereals, shredded wheat, oatmeal, granola, oat bran | 100% bran cereal |
Vegetables | Beets, broccoli, Brussels sprouts, cabbage, carrots, corn, green beans, green peas, acorn and butternut squash, spinach, potato with skin, avocado | |
Fruits | Apples with peel, dates, papayas, mangoes, nectarines, oranges, pears, kiwis, strawberries, applesauce, raspberries, blackberries, raisins | Cooked prunes, dried figs |
Meat substitutes | Peanut butter, nuts | Baked beans, black-eyed peas, garbanzo beans, lima beans, pinto beans, kidney beans, chili with beans, trail mix |