Details of fiber

2. Author: Bisma
Institute: GCUF Sahiwal Campus
Language: English
Pages: 34

4. •Fibers are also known as roughage or bulk.
•They are sugars and
starches(polysaccharides) from plants.
•Fiber is an important component of a healthy
balanced diet. We get fiber from plant-based
foods, but it's not something the body can
absorb. This means fiber is not a nutrient and
contains no calories or vitamins.
DEFINITION

5. TYPES
There are two types of fibers
1.Functional fibers
2.Dietary fibers

6. FUNCTIONAL FIBERS
• These are isolated and non digestible
carbohydrates that have beneficial
physiological effects in humans. These are
extracted from its natural sources, and then
added to supplements or fortified foods
and drinks to boost their fiber content.
• For example: Metamucil, Beta-glucans
(may be extracted from oats, mushrooms,
and yeast.)

7. DIETARY FIBERS
• Dietary fibers are also called as bulk,
roughage, bran, fiber or unavailable
carbohydrates. It includes endogenous
components of plant materials in the diet
that are resistant to digestive enzymes in
the stomach or small intestine of man and
other monogastric animals. It primarily
consists of polysaccharides (celluloses,
hemicelluloses, lignins, pectins and gums).

9. CLASSIFICATIONS OF DIETARY FIBERS
•Soluble fibers
Soluble fibers help to lower cholesterol and
regulate glucose levels as well as promote
regularity.
•Insoluble fibers
These add bulk to the stool and contributes to
bowel regularity.

10. FUNCTIONS & ADVANTAGES OF DIETARY FIBER
• Fiber Aids Weight Loss
• Relieves Constipation And Improves Bowel Health
• Helps Fight Diabetes
• Fiber Cuts Heart Disease Risk
• Helps Prevent Cancer
• Cuts The Risk Of Gallstones And Kidney Stones
• Fiber Can Strengthen Bones
• Boosts Immunity
• Improves Skin Health

11. FIBER AIDS WEIGHT
LOSS
Fiber can also keep you full and
reduce your appetite, which can
eventually lead to healthy
weight loss.

12. Whole grain foods work best for easing constipation. These
include whole grain
breads, cereals, and
even pastas.
Relieves Constipation And Improves Bowel
Health

13. Studies also show that taking more than 26 grams
of fiber a day can cut your diabetes risk. And a high
intake of soluble fiber can improve type 2 diabetes.
Helps Fight Diabetes

14. As per the American Heart
Association, dietary fiber can
lower cholesterol levels and
protect the heart. It can, in fact,
prevent cardiovascular disease
altogether.
Heart Disease Risk

15. One of the best ways to maintain
a clean and healthy colon and
digestive tract is to get enough
dietary fiber.
PREVENT CANCER

16. CUTS THE RISK OF GALLSTONES AND
KIDNEY STONES
Greater dietary intake of fiber, fruits, and vegetables is
associated with a reduced risk of incident kidney stones in
postmenopausal women.

17. FIBER CAN STRENGTHEN BONES
Eating more fiber may help prevent rheumatoid
arthritis and build stronger bones.

18. BOOSTS IMMUNITY
•Fiber reduces the
inflammation
associated with
obesity-related diseases
and strengthens
the immune system.

19. IMPROVES SKIN HEALTH
•Eating fibrous foods
for example carrots
and other fruits
improves skin health
and make it glowing.

20. TOXICITY
•The degree to which a substance can harm humans and
animals is known as toxicity. Too much intake of fiber is
also toxic as it causes various diseases and disorders.
Dehydration
Nausea
Feeling too full
Constipation
Diarrhea
Bloating And Gas
Mineral Deficiencies
Stomach cramps

21. This happens with excess intake of
insoluble fiber. Too much of it, without
enough soluble fiber, can accelerate the
contents in your gut way too much, leading
to diarrhea. In worst cases, it can also lead
to dehydration.
Diarrhea

22. Excess fiber can cause
digestive discomfort, and
this includes bloating and
gas (flatulence). It can also
lead to abdominal cramps.
Bloating And Gas

23. Fiber binds to minerals. But
excess fiber can bind to
minerals so much that it
hampers their effective
absorption. This can lead to
mineral deficiencies.
Mineral Deficiencies

24. STOMACH CRAMPS
•Excessive fiber intake
causes stomach cramps
and the person feels pain
and discomfort.

25. DEHYDRATION
Too much intake of fiber causes dehydration
because fiber attracts water in the GI tract. If you don't
have enough fluid in your system or you haven't taken in
adequate fluids, dehydration of the GI tract can occur,
leading to hardening and difficulty passing the stools.

26. NAUSEA
Nausea is a non-specific symptom, which means that it
has many possible causes. Some common causes
of nausea are motion sickness, dizziness, migraine,
fainting, low blood sugar, gastroenteritis (stomach
infection) or food
poisoning.

27. FEELING TOO FULL
By consuming excessive fiber the person feels too
much full and uncomfortable.

28. CONSTIPATION
• Fiber is a healthy diet that
prevents constipation but
its excessive intake leads to
constipation.

29. SOURCES

30. •Wholegrain breakfast cereals, whole wheat pasta,
wholegrain bread and oats, barley.
•Fruit such as berries, pears, melon and oranges.
•Vegetables such as broccoli, carrots and
sweetcorn.
•Peas, beans and pulses.
•Nuts and seeds.
•Potatoes with skin.
SOURCES

31. Fat Gain
DEFICIENCY OF FIBERS
Constipation
Diabetes
Heart Diseases
CancerKidney Stones Bones will become weaker
Immunity power
will be weakened

32. REFERENCES
• Principles of Human Nutrition by J. A. Awan
• https://www.medicalnewstoday.com/articles/321286.php
• https://www.sharecare.com › Health Topics › Diet & Nutrition › Nutrition
• https://www.slideshare.net/DrLouay/dietary-fiber-55724844
• https://www.nutrition.org.uk/healthyliving/basics/fibre.html