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Fiber - Dictionary Definition and Overview |
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Fiber : (noun)
1: a slender and greatly elongated solid substance [syn: fibre]
2: the inherent complex of attributes that determine a persons
moral and ethical actions and reactions; "education has
for its object the formation of character"- Herbert
Spencer [syn: character, fibre]
3: a leatherlike material made by compressing layers of paper
or cloth [syn: fibre, vulcanized fiber]
Based on WordNet 2.0
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Fiber : \Fi"ber\, Fibre \Fi"bre\,, n. [F. fibre, L. fibra.]
1. One of the delicate, threadlike portions of which the
tissues of plants and animals are in part constituted; as,
the fiber of flax or of muscle.
2. Any fine, slender thread, or threadlike substance; as, a
fiber of spun glass; especially, one of the slender
rootlets of a plant.
3. Sinew; strength; toughness; as, a man of real fiber.
Yet had no fibers in him, nor no force. --Chapman.
4. A general name for the raw material, such as cotton, flax,
hemp, etc., used in textile manufactures.
Fiber gun, a kind of steam gun for converting, wood, straw,
etc., into fiber. The material is shut up in the gun with
steam, air, or gas at a very high pressure which is
afterward relieved suddenly by letting a lid at the muzzle
fly open, when the rapid expansion separates the fibers.
Fiber plants (Bot.), plants capable of yielding fiber
useful in the arts, as hemp, flax, ramie, agave, etc.
Based on Webster's Revised Unabridged Dictionary
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Fiber : Fiber : The parts of plants that cannot be digested, namely complex carbohydrates. Also known as bulk or roughage.
Complex carbohydrates from plants are rich in starch and fiber. Examples of plants that provide complex carbohydrates (fiber) are fresh fruits and vegetables, whole-grain breads, and cereal grains.
Simple carbohydrates, such as common table sugar, have no fiber.
Dietary fiber can have many benefits including promoting bowel regularity, lowering the level of diverticulosis . Dietary fiber can also aid in weight maintenance as it requires more chewing and
promotes hunger satisfaction by giving the stomach a sense of fullness.
A salient benefit of dietary fiber was thought to be that it lowered the risk of colon cancer. Then in 1999 it was reported that dietary fiber seemed to have no effect on the chance of developing
colon cancer. And in 2000 a kind of dietary fiber was discovered to increase the risk of the adenomas, the forerunners of cancer of the colon. The fiber under study was from ispaghula husk, which is
not normally found in the diet but is found in laxatives containing mucilage. Ispaghula husk fiber is similar to psyllium, a fiber derived from plant husks that is found in many bulk laxatives. It
appears that a high-fiber diet should be avoided by anyone who may have colorectal adenomas.
Based on University of Miami School of Medicine [Medical_Dictionary]:
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Fiber : Background
The present emphasis on fiber and its role in various diseases dates back to the 1970s and the observations of Burkitt and others. They noted that in cultures with
diets rich in fiber there was a relative rarity of appendicitis , colorectal tumors or polyps, varicose veins, or deep vein thrombosis. In contrast, in the developed or Western cultures where the
intake of dietary fiber is lower, these diseases are quite common. Burkitt also noted the emergence of these diseases in the United States and England after 1890. This seems to correlate with a new
milling technique that yielded a low-fiber flour - white flour. He also showed that stool volume and transit speed correlated with the fiber content of the diet. The faster the transit time and the
larger the volume, the lower is the incidence of these diseases.
Increasing dietary fiber usually also results in a reduction of intake of fats and sugar. Whether it is the increased fiber in the diet or a reduction in the intake of fat that are responsible for
the reduction in the above mentioned diseases is still not quite clear. However, several studies have added proof that the fiber content of our diet is important to health. It has been shown that rats
fed a low-fiber diet developed diverticulosis six times more often than the rats fed a normal fiber diet.
What is fiber and what does it do?
An expert panel of scientists has defined dietary fiber as "the parts of plant materials in the diet which are resistant to digestion by human
enzymes." The most frequent source of fiber are the nonstarch polysaccharides which are found in many fruits and vegetables.
They are classified as soluble (oat bran, apples, citrus, pears, peas/beans, psyllium, etc.) and insoluble (wheat bran, cabbage, peas/beans, root vegetables, etc.). They both form bulk but the
soluble ones are digested in the large intestine through bacterial action. It has also been shown that a diet generous in soluble fiber has actions other than just supplying the bulk.
Controlling_Diabetes_
_
_Soluble_fibers_act_mainly_in_the_small_intestine._They_slow_down_the_digestion_of_carbohydrates_(sugars),_which_results_in_better__{_insulin"> Controlling Diabetes
Soluble fibers act mainly in the small intestine. They slow down the digestion of carbohydrates (sugars), which results in better { insulin , can often
reduce their insulin requirements by adhering to a high-fiber diet.
Blood Cholesterol
Soluble fiber substances are also effective in reducing the blood cholesterol. This is especially true with psyllium, oat bran, fruits, and legumes. High soluble
fiber diets may lower cholesterol and low- density lipoproteins (the 'bad' lipoproteins) by 8% to 15%.
Bowel Disorders
High fiber diets are helpful in delaying the progression of diverticulosis and, at least, reducing the bouts of diverticulitis. In many instances it helps reduce
the symptoms of the Irritable Bowel Syndrome (IBS). It had been thought that a diet high in fiber is protective, or at least reduces the incidence, of colon cancer . Some recent studies, however,
have not confirmed this.
Preventing or Treating Constipation
Insoluble fiber retains water in the colon, resulting in a softer and larger stool. It is used effectively in treating constipation
resulting from poor dietary habits. Bran is particularly rich in insoluble fiber.
Some Practical Aspects
While the best source of fiber are plant foods, fiber supplements may be helpful. Amongst the most popular are Metamucil or Konsyl (soluble) 3.4-5.5 grams
per dose; Citrucel (soluble) 2 grams per dose; and Fiber-con ( insoluble ) 1.2 grams per dose. A wide variety of foods supply a balanced intake of fiber, thus supplying both soluble and insoluble
fiber. Some of the foods rich in fiber content include cereals and grains, brans, corn and whole grain rice. All fruits are rich in fiber with berries topping the list of both soluble and insoluble
fiber. Vegetables have a varying amount of fiber but are important not only because of this varied content but also because they supply other important nutrients and vitamins. Some of the better
sources include beans, cabbage, carrots, and lettuce.
SOME HELPFUL HINTS (Compliments of American College of Gastroenterology Speakers Bureau)
SOURCES OF SOLUBLE AND INSOLUBLE FIBER:
SOLUBLE FIBER; Beans, fruits, oatmeal/oat bran, psyllium, vegetables.
INSOLUBLE FIBER; Cereals, wheat/wheat bran, whole grains. | BREAKFAST CHOICES | | Low
fiber | High fiber |
1 egg (0)
1 slice white toast (0.5)
butter/jam (0)
1 cup coffee with cream
(0)
Total: 0.5 gms. of fiber |
1/3 cup 100% Bran (9.0)
1/2 cup skim milk (0)
1/2 banana sliced (1.5)
6 oz. tomato juice (1)
Total:
11.5 gms. of fiber |
| HIGH FIBER LUNCH AND SNACK IDEAS |
| Lunch | Snacks |
1 cup vegetable salad (4g)
2 slices whole wheat bread (2.5g)
3
tbs. peanut butter (3g)
1 fresh apple (2g) |
3 rye crackers (2.3g)
2 graham crackers (1.4g)
1 carrot (2g)
Peanuts (3 tbs.= 3g) |
| DINNER IDEAS |
1 fresh tomato on lettuce (2g)
1/2 cup green peas (7g)
1 large baked potato
(4g)
1 teaspoon margarine (0g)
4 oz. baked chicken (0g)
1 cup skim milk (0g) |
SOME TIPS ON DIETARY FIBER (from the American College of Gastroenterology)
1. Keep in mind that a high-fiber diet may tend to improve:
2. Try to double your daily fiber intake: - Average American intake : 10-15 grams per day
- Recommended intake ; 20-35 grams per day
3. Always drink a beverage. Even certain fruit juices contain fiber !
4. Substitute high-fiber foods for high-fat and low-fiber foods
5. Keep your daily intake stable. Consider a fiber supplement if you: - Travel
- Eat away from home often
- Find it difficult to get enough fiber through food choices alone
6. Don't shock your system: Increase fiber levels in your diet gradually.
7. Always increase fluids when you increase fiber.
8. Add both soluble and insoluble fiber, from a variety of sources.
9. Compare fiber content of foods: read the package labels.
10. Choose foods high in fiber content. | HIGHEST IN FIBER PER SERVING | |
Fruits | Vegetables |
Apples, pears (with skin)
Berries (blackberries,
blueberries, raspberries)
Dates
Figs
Prunes |
Artichokes
beans (baked, black, lima, pinto)
Broccoli
Chick-peas
Lentils
Parsnips
Peas
Pumpkin
Rutabaga
Winter Squash |
Based on University of Miami School of Medicine [Medical_Dictionary]:
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Example Usage of Fiber |
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Kells79: Cinnamon Toast Crunch is the best cereal on the planet and it has plenty Fiber! |
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fitnesslife: Womens Fitness Dri-fit Sports Tank Top: Fitness tank top is made of breathable polyester micro Fiber. Dri-FIT fa... http://bit.ly/6n06xk |
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akrongarber: RT @iJangoJulie: Middle age is when you choose your cereal for the Fiber, not the toy. ~Author Unknown http://bit.ly/mk7g3 |
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