Dietary fiber

Fruit, Vegetables and Grains

Dietary fiber, also known as roughage or bulk, is a type of carbohydrate derived from plant-based foods. Unlike other carbohydrates, dietary fiber isn't easily digested by the body, but passes relatively intact through the stomach, small intestine, and colon, contributing significantly to digestive health.

Overview

Dietary fiber comes in two varieties: soluble and insoluble. Soluble fiber dissolves in water to form a gel-like substance, aiding in digestion by slowing the passage of food through the digestive system. Insoluble fiber, on the other hand, promotes the movement of material through the digestive system and increases stool bulk, beneficial to those struggling with constipation or irregular stools.

Dietary Fiber and Health

A diet high in fiber has numerous health benefits. It aids in achieving a healthy weight by inducing feelings of fullness, helps control blood sugar levels, and contributes to heart health by lowering low-density lipoprotein (LDL, or "bad") cholesterol levels. It also plays a crucial role in maintaining bowel health.

Determination of Dietary Fiber

The determination of dietary fiber in a nutritional product or meal involves laboratory testing. The procedure typically includes a series of enzymatic and chemical treatments that separate fiber from other food components, followed by gravimetric measurement or measurement of the residue weight. The result indicates the total fiber content, which can be further categorized into soluble and insoluble fiber.

Recommended Intake

The Institute of Medicine recommends a daily fiber intake of 38 grams for men and 25 grams for women under 50. For those over 50, the recommendation decreases to 30 grams for men and 21 grams for women.

See Also

• Nutrition
• Carbohydrates
• Digestion

References

• "Dietary Fiber". MedlinePlus. Retrieved 2023-05-18.
• "Dietary Fiber". American Heart Association. Retrieved 2023-05-18.
• "Dietary Fiber". Mayo Clinic. Retrieved 2023-05-18.