Dietary fiber comes from plant foods and is not digested by humans. There are two types: insoluble fiber aids digestion, while soluble fiber can lower cholesterol. Fiber promotes regularity, aids weight loss, and may reduce cancer risk. The recommended daily fiber intake is 20-35 grams, but most people consume only about 15 grams. Good sources of fiber include whole grains, fruits, vegetables, beans, and nuts. Increasing fiber intake gradually and drinking water can help avoid digestive issues.

1. Dietary Fibres

2. Water
Proteins Fats Carbohydrates
Fiber
VitaminsMinerals

3.  Dietary fiber, also known as
“roughage” or “bulk” or “Crude
Fibre”, is plant cell material that
resists digestion and absorption in
the human small intestine, with
complete or partial fermentation
(decomposition by bacteria) in the
large intestine.

4.  Dietary “fiber” is not really an accurate term, as many of its
components are not fibrous.
 Gums, waxes, and mucilages, for example, are classified as
dietary fiber because mammalian enzymes or secretions do
not digest them.
 Cellulose, however, is truly fibrous.

5. Two Categories of Fibres:
I. Insoluble Fibre
II. Soluble Fibre

6.  INSOLUBLE fibre doesn't dissolve in water and passes through the
digestive system largely unchanged.
 Insoluble fibre accelerates intestinal transit, and increases fecal
weight.
 It also results in an increased frequency of defecation.
 Found in greatest amounts in cereals; wheat bran; stalks, peels,
and seeds of fruits & vegetables.

7. Insoluble fiber, because it makes stools softer and bulkier, is helpful in the
treatment and prevention of constipation, hemorrhoids and diverticulosis.
Diverticulum are pouches of the intestinal
wall that can become inflamed and painful,
especially when digesting fried foods or
foods with small seeds. In the past, a low-
fiber diet was prescribed for this condition.
It is now known that a high-fiber diet gives
better results once the inflammation has
subsided.

8. Soluble Fibre
 Soluble fiber dissolves in water (from the stomach
and intestines) and is degraded by bacteria in the
intestine.
 It absorbs water and mixes the food into a gel-like
material.
 This slows the emptying of the stomach and the
movement of the food mass through the intestines,
which in turn slows the rate of glucose digestion
and absorption.

9.  Soluble fiber increases stool volume and water content.
 Soluble fiber acts like a Sponge in the gut.

10.  Blood cholesterol levels below 200 mg/dl.
(milligrams per deciliter) have been associated
with reduced blood pressure and a decreased
risk of coronary heart disease. The liver
converts cholesterol into bile acids, and then
the body excretes those acids. Water-soluble
fiber binds with the bile acids, increasing
excretion of the cholesterol.

11.  Some types of fiber appear to have a greater effect than others.
The fiber found in rolled oats is more effective in lowering blood
cholesterol levels than the fiber found in wheat. Pectin found in
apples, oranges, and plums has a similar effect in that it, too, can
lower the amount of cholesterol in the blood.

12. Fibre Fermentation in the Colon
 Colon - segment of large intestine within which additional
nutrient absorption occurs through the process of
fermentation.
 Fermentation, especially of legumes, occurs by the action
colonic bacteria on the food mass, producing gases
(flatulence) and short-chain fatty acids. It is these short-
chain fatty acids — Butyric, Acetic, Propionic and Valeric
acids — that have significant health properties.

13.  Cellulose and most hemicelluloses increase stool bulk and decrease
transit time. These are the types of fiber that should most properly
associated with the effects of fiber on regularity
 They decrease intracolonic pressure and appear to play a beneficial
role with respect to diverticular diseases.
 By diluting out potential carcinogens and speeding their transit
through the colon, they may also play a role in reducing the risk of
colon cancer.

14.  Lignins have a slightly different role. In addition to their bulk
enhancing properties, they adsorb organic substances such as
cholesterol and appear to have a cholesterol lowering effect.
 Mucilaginous fibers, such as pectin and gums, tend to form
viscous gels in the stomach and intestine and slow the rate of
gastric emptying, thus slowing the rate of absorption of many
nutrients.

15.  The most important clinical role of these fibers is to slow the
rate at which carbohydrates are digested and absorbed.
Thus both the rise in blood sugar and the subsequent rise in
insulin levels are significantly decreased if these fibers are
ingested along with carbohydrate containing foods.

17. Other Benefits of Fiber
 High-fiber diets may be useful for people who
to lose weight. Fiber itself has no calories, yet
provides a "full" feeling because of its water-
absorbing ability. It provides ‘satiety’.
 There is some evidence that dietary fiber may help
reduce the risk of some cancers, especially colon
cancer.

18. How can fiber help me loose weight?
 Fiber helps you feel full longer because it stays in your gut for
longer periods of time. This helps prevent overeating
because you are not so hungry.
 High fiber diets are lower in calories and fat.
 Fiber makes you chew foods more, so you tend to eat

19. How much fiber should I be eating?
 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 a person is not used to a high fiber diet, he/she may have
probems with gas in the beginning. Hence, they should start
slowly and they should make sure that they are drinking 6 to 8
cups of water per day.

20. Dietary Reference Intakes (DRI) for Fiber:
Males 14-18 years 38 g/day 19-50 years
38 g/day
Females 14-18 years 26 g/day 19-50 years
25 g/day
The current recommendations are for 14 grams of
fiber per 1000 calories consumed. So, if you
consume a 2500 calorie diet, you should eat
approximately 35 grams of fiber per day. Fiber
intake does vary depending on age and gender.

21. Fibre Supplements
 Commercially available fibre supplements to consumers for
nutritional purposes,
 Treatment of various gastrointestinal disorders, and for such possible
benefits as lowering cholesterol levels, reducing risk of colon cancer, and
losing weight.
 May be beneficial for alleviating symptoms of irritable bowel syndrome,
infammatory bowel disease, diarrhea, constipation, and abdominal
discomfort.
 Sometimes used as a bowel regulator, laxative, or stool softener.
 If you are not used to consuming high fiber diets regularly, these changes
should be made gradually to avoid problems with gas and diarrhea. When
you increase fiber in your diet you must increase water consumption!

22. TIPS TO INCREASE FIBER IN YOUR DIET
1. Choose whole grains such as whole-wheat bread, brown rice and oats.
On the labels, make sure the whole-grain ingredient is listed first.
2. Eat at least 5 servings of fresh fruits and vegetables per day. Make sure to wash and eat
the peels.
3. Add cooked or canned dry beans, split peas and lentils to your favorite soups, and
4. Choose snacks like popcorn, nuts, and dried fruits. Whole-wheat crackers, and nuts and
seeds are also good sources of fiber.
5. Make sure to gradually increase your dietary fiber to avoid bloating, gas and discomfort.
6. Drink plenty of water and fluids to help avoid constipation. Constipation can result
from a lack of both fiber and fluids in the diet.

24. NOW YOU ARE ON THE
ROAD TO BETTER
NUTRITION
THE CHOICE IS YOURS!
Thank You