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Fibers
1. What is the nutritional fiber?
Dr Yousef Elshrek
2. • What is fiber?
• Fiber is the carbohydrate or starch or part of
plant food that our bodies cannot digest.
• Fiber acts as a broom to sweep out the
digestive tract.
• Dietary fiber is found only in plant foods.
• Common food sources of fiber are fruits,
vegetables and whole grains.
• Fibers as the stuff that keeps the body
regular
3. • What types of fiber are there?
• There are five different types of fiber.
• Nutritionists divided them into
1. Water soluble .
2. insoluble fiber.
Water soluble.
1. They are pectin and gums
2. Found in fruits such as citrus fruits , prunes ,
strawberries, and barely.
3. Found in vegetables such as potatoes oats and seeds.
4. They are Soluble and thicken in water and they act
like a sponge in the gut.
5. Binds with cholesterol and removes it from the blood
stream.
4. 6. They can help lower blood sugar because it slows how fast
foods are digested. So it is important if some one has
diabetes.
7. It may help firm stool and reduce diarrhea.
• Insoluble fiber
1. They are cellulose, hemicelluloses and lignin.
2. passes through the gut quickly.
3. The insoluble fibers include the outer coating of grains and
skins of fruits and vegetables.
4. Food sources include fruits with skins, uncooked vegetables,
nuts, legumes, bran, brown rice and whole-grain flours.
5. They can prevent constipation.
6. They can help prevent infections of the gut.
7. They can also help prevent hemorrhoids, heart disease and
may prevent some types of cancer.
5. • The benefits of fibers are
1. They help prevent hemorrhoids(Swollen and
inflamed veins in the rectum and anus that
cause discomfort and bleeding) Fig(1)
2. Fibers are softens and adds bulk to bowel
movements, making them easier to pass
6. 3. They bind to cholesterol levels and evacuates it in stool
before is absorption into blood stream.
4. They help to regulate insulin levels.
5. Fiber might reduce the risk of certain cancers:- Fibers
speed up the passage of harmful waste through the
intestines , minimizing their absorption and contact with
intestinal cells.
• How much fiber should to be eaten ?
• The American Dietetic Association recommends eating 20
to 35 grams of fiber per day.
• Most people are only eating about 15 grams of fiber per
day.
• If you are not used to eating a high fiber diet, you may have
problems with gas in the beginning.
• Start slowly and be sure that you are drinking 6 to 8 cups
of water per day.
7. • How to get more fiber in the diet?
1. Snack on fresh or dried fruit instead of
candy.
2. Choose fruit cobbler, whole-wheat bran or
fruit muffins in place of desserts.
3. Use bean dips such as black bean, hummus
and refried beans with whole grain crackers
or vegetables instead of sour cream.
4. Include at least 4 servings of lentils or beans
each week.
5. Add wheat germ to hot cereals or yogurt.
6. Try adding bran cereal or oatmeal to replace
bread crumbs in meatloaf.
8. 9. Try air popped popcorn without butter or fat
free microwave popcorn instead of potato
chips.
10.Substitute whole-wheat flour for _ to _ of the
total amount of white flour needed in recipes.
11. The rest of the flour can come from white
flour.
12.Include at least 3 servings of whole grains
and cereals each day (whole wheat, oats,
brown rice, bran or barley).
13.Choose 5 or more servings of fruit or
vegetables each day.
9. BREAD, GRAINS, RICEAND PASTA
Calories
Soluble
Fiber
(grams)
Fiber
(grams)Serving
size
Food Items
1931.665.9One cooked cupPearl Barely
2160.393.5One cooked cupBrown rice
2050.100.5One cooked cupWhite rice
680.571.9slideWhole wheat
bread
800.150.5slideWhite bread
1730.783.9One cooked cupPasta whole
wheat
How to calculate the daily fiber needed?
Reflect on yesterday to calculate fiber intake
17. • How to calculate daily fibers needed?
• Multiply total number of servings of fruit and vegetables per day by
1.5 gms of fiber
• Example:- 5 servings X 1.5 = 75 grams of fiber
• Yesterday you had____ servings X 1.5 = ____ grams of fiber from
fruits and vegetables.
• Calculate total gms of fiber consumed per day.
1. Multiply servings of whole grains by 2.5 grams of fiber.
2. Multiply servings of refined grains by 1.0 gms of fiber.
3. Multiply servings of high fiber foods by 5.0 gms of fiber.
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Total ___________gms of fiber for day
