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Dietary fiber is a form of carbohydrate found in many whole grains,
fruits and vegetables-
those cannot digest or absorb, is best known for its
ability to prevent or relieve constipation. Fiber helps
contribute a feeling of being full, which in turn help
prevent obesity from over eating. Fiber is broken down in
colon by bacteria, the process helps to nourish the lining
of the colon. An increase in fiber can help in health conditions such as diverticulitis, colon cancer, high blood cholesterol, coronary heart disease and weight control. |
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Fiber is classified into two categories: Insoluble Fiber Insoluble fiber is mainly made up of plant cell walls, and it cannot dissolved in water. This type of fiber increase the movement of material through your digestive system, and increase stool bulk-it has good laxative action, it also promote colon health. Insoluble fiber slows starch hydrolysis and delays glucose absorption, which keeps blood sugar on a more even level. Soluble Fiber Soluble fiber is made up of polysaccharides (carbohydrates that contain three or more molecules of simple carbohydrates), it dissolves in water. It binds cholesterol and bile in the digestive tract. The liver makes bile from cholesterol and if more bile is lost in the gut, the liver will use up cholesterol to replace bile , again resulting in lower cholesterol levels. A recommended dietary fiber intake is 20-30 grams per day, drink more water after the intake of dietary fiber. |