Dietary+Fiber

For this collaboration you are to list sources of dietary fiber, and the amount of fiber (in grams) in each food. Also indicate effects of too much or too little dietary fiber in the diet.

The top three sources of dietary fiber I found are navy beans, bran cereal, and kidney beans. For me, I hate beans so I rely more on whole grain bread (I buy a brand that has double fiber, and it still tastes good!) and I also take a fiber supplement to make sure I am getting enough fiber. //Effects of too much fiber//: bloating, water retention, but most of these can be cured as long as you balance your fiber intake with water. Water is a must with fiber. http://www.healthline.com/blogs/diet_nutrition/2008/04/too-much-fiber.html //Effects of too little fiber//: Constipation, feeling tired and lethargic, obesity, diabetes, and even high blood pressure. http://www.webmd.com
 * Navy beans, cooked, ½ cup || 9.5 || 128 ||
 * Bran ready-to-eat cereal (100%), ½ cup || 8.8 || 78 ||
 * Kidney beans, canned, ½ cup || 8.2 || 109 ||

Above are foods ranked very high in providing fiber. Here are a couple of foods that are also good for fiber intake: Broccoli (1 stalk): 2.7 grams Green Peas (2/3 cup cooked): 3.9 grams Pinto Beans (1/2 cup cooked): 5.9 grams Lentils (2/3 cup cooked): 4.5 []
 * Other Sources of Dietary Fiber:**

More effects of too much fiber: Too much fiber may interfere with the absorption of minerals such as iron, zinc, magnesium, and calcium. However, this effect usually does not cause too much concern because high-fiber foods are typically rich in minerals. []

Effects of not enough fiber: stated above --Brianna Tank


 * ~  ||~ **Age 50 and younger** ||~ **Age 51 and older** ||
 * Men || 38 grams || 30 grams ||
 * Women || 25 grams || 21 grams ||

Source: USDA National Nutrient Database http://www.mayoclinic.com/print/fiber/NU00033/METHOD=print
 * ~ **Food item** ||~ **Fiber content in grams*** ||
 * Split peas, cooked, 1 cup || 16.3 ||
 * Red kidney beans, boiled, 1 cup || 13.1 ||
 * Raspberries, raw, 1 cup || 8.0 ||
 * Whole-wheat spaghetti, 1 cup || 6.3 ||
 * Oat bran muffin, medium || 5.2 ||
 * Pear, medium with skin || 5.1 ||
 * Broccoli, boiled, 1 cup || 5.1 ||
 * Apple, medium with skin || 4.4 ||
 * Oatmeal, quick, regular or instant, cooked, 1 cup || 4.0 ||
 * Green beans, cooked, 1 cup || 4.0 ||
 * Brown rice, cooked, 1 cup || 3.5 ||
 * Popcorn, air-popped, 2 cups || 2.3 ||
 * Whole-wheat bread, one slice || 1.9 ||
 * Fiber content can vary between brands.

Effects of too little fiber could lead to constipation, digestive tract issues, and possible blockage of tract, being tired, weight gain. http://wiki.answers.com/Q/Health_risks_associated_with_too_little_fiber

Effects of eating too much fiber could lead to gas, diarrhea, general abdominal discomfort, constipation, possible blockages, or the need for urgent movements. Some research points to the inability to absorb certain nutrients, but other research refutes that. []

Raechelle Nailor

In order to get the fiber needed choose several servings of foods from the whole grain category.

Fiber Calculator: []

*(excerpted from Dietary Reference Intakes established by National Academy of Sciences, Food and Nutrition Board, USA)
 * =**Fiber (Dietary Fibre)***= ||
 * **Age** || **[g/day]** ||
 * **Children** ||
 * 1-3 years || 19 ||
 * 4-8 years || 25 ||
 * **Males** ||
 * 9-13 years || 31 ||
 * 14-18 years || 38 ||
 * 19-30 years || 38 ||
 * 31-50 years || 38 ||
 * 51-70 years || 30 ||
 * 70+ years || 30 ||
 * **Females** ||
 * 9-13 years || 26 ||
 * 14-18 years || 26 ||
 * 19-30 years || 25 ||
 * 31-50 years || 25 ||
 * 51-70 years || 21 ||
 * 70+ years || 21 ||
 * **Pregnancy** ||
 * __<__18 years || 28 ||
 * 19-30 years || 28 ||
 * 31-50 years || 28 ||
 * **Lactation** ||
 * __<__18 years || 29 ||
 * 19-30 years || 29 ||
 * 31-50 years || 29 ||

Some benefits of dietary fiber: - helps with constipation, diarrhea, diverticulosis - helps prevent colon and rectal cancer - helps fight against obesity (while traveling through the digestive system it absorbs water which helps decrease hunger and delays the process of food leaving the stomach) - decreases level of cholesterol and triglycerides - helps stabalize glucose concentration in the blood stream - purifies organism from toxins and heavy metals

[]

What is Fiber?? "**Dietary fiber** consists of nondigetstible carbohydrates and lignin that are intrinsic and intact in plants. This includes plant nonstarch polysaccharides (for example, cellulose, pectin, gums, hemicellulose, and fibers contained in oat and wheat bran), oligosaccharides, lignin, and some resistant starch." "**Functional Fiber** consists of isolated, nondigestible carbohydrates that have beneficial phsiological effects in humans. This includes nondigestible plant (for example, resistant starch, pectin, and gums), chitin, chitosan, or commercially produced (for example, resistant starch, polydextrose, inulin, and indigestible dextrins) carboyhdrates." "**Total Fiber** is the sum of dietary fiber and functional fiber. It's not important to differentiate between which forms of each of these fibers you are getting in your diet. Your total fiber is what matters." []

Amy Swanson --