The document discusses fiber and its effects on digestion. It explains that there are two types of fiber - soluble and insoluble. Soluble fiber dissolves in water and helps slow digestion, while insoluble fiber speeds up digestion. Getting enough fiber is important for digestive health as it can help with conditions like IBS, acid reflux, constipation, and can lower cholesterol. The document provides recommendations for increasing fiber intake through fruits, vegetables, whole grains and supplements.

1. Jessica Rinaldi
Nutrition & Dietetics
American Sign Language
California State University, Fresno
rinaldi8@mail.fresnostate.edu

3.  Fiber is the general name for material in vegetables,
fruits, and grains that our bodies can't digest fully.
 Soluble fiber breaks down into a gel in the intestines.
As it passes through your GI tract, soluble fiber
absorbs water and slows down digestion.
 oatmeal, nuts, beans, apples, and blueberries.
 Insoluble fiber passes through the body mostly intact
while speeding up digestion "intestinal hurry."
 seeds, grains, and the stringy parts or skins of fruits
and vegetables.

4.  Diverticulitis (insoluble fiber) : when pockets in
the intestines rupture and become infected.
 reduce the risk of disease, ease symptoms and
prevent future exacerbations.
 Gastroesophageal reflux disorder (GERD) and
ulcers. Some soluble fibers have been linked with
lower levels of gastric acid.
 Irritable bowel syndrome (IBS.) fibersupplements
– such as those containing psyllium, guar gum,
and methylcellulose -- could help with IBS.
However, high-fiber wheat bran seems to worsen
symptoms.

5.  Regularity. insoluble fiber, prevent constipation. It
bulks up stools and keeps food moving through the
digestive tract.
 Healthy bacteria. probiotoics -that live in your
intestines. Some types of soluble fiber are considered
a prebiotic -- a fuel that feeds these healthy bacteria
and increases their numbers, They boost digestive
health.
 lower cholesterol, promote healthy blood sugar levels,
reduce the risk of cardiovascular disease, and help
people lose weight or maintain a healthy weight.

6. Women aged 18-50 = 25 grams.
Women aged 50+ = 21 grams.
 Men aged 18-50 = 38 grams.
 Men aged 50+ = 30 grams.
 Children 4-8 years old = 25 grams.
Toddlers 1-3 years old =19 grams.

7.  Fill your plate with cherries, grapes,
crunchy bell peppers, beans, whole grains,
and nuts.
Fiber helps keep weight gain, heart
disease, blood sugar fluctuations, and
hemorrhoids at bay.

8. Relieve reflux and heartburn by stimulating
the production of acid-neutralizing saliva.
Skip gum if it causes you to swallow air,
which may lead to belching and bloating.

10. prevent indigestion, bloating, heartburn,
and other digestive health issues is to eat
smaller, more frequent meals, more slowly.
helps shrink your stomach capacity,
making you less likely to overeat.

11. Rids body of waste and prevent
constipation.
Found in drinks like water and juices, but
can also be found in foods.

12.  Physical activity helps your body's digestive
system move things along and eliminate waste.
 It also helps reduces stress, a prime irritant of
many digestive problems.

13. Living microorganisms often added to
yogurts, juices, snacks, and supplements.
Helping diarrhea, irritable bowel syndrome
and inflammatory bowel disease.

14. Brain and digestive system are connected.
Stress can aggravate digestive problems.
Try physical activity, getting enough sleep,
meditation, or relaxation.

15. Pay attention to YOUR digestive problems.
gassy foods like beans and soda
 fatty items like fried foods and cheese.
acidic foods: citrus, coffee, tea, and
tomatoes

16. Smoking weakens the valve at the end of
the esophagus (acid reflux and heartburn)
higher risks of developing peptic ulcers
and Crohn's disease than nonsmokers.
increases the risk of various
gastrointestinal cancers.

17. Alcohol interferes with acid secretion,
stomach muscles, and nutrient absorption.
Too many drinks can contribute to
heartburn, diarrhea, liver problems.

18. Take your time and eat slowly, do not gulp
your food or drinks.
Chew each bite thoroughly.
Avoid gum and hard candy if they cause
you to swallow air.

19. extra sodium in your diet causes bloating.
Salt shaker or from processed foods
Cut back on your salt intake and avoid
prepackaged foods when possible.

20. Food-borne illnesses can mean diarrhea,
nausea, and vomiting.
Keep cold food cold and hot food hot.
Use different utensils and cutting boards
when preparing fruits and vegetables and
raw meat, poultry, or seafood.
Dairy products that have been pasteurized.

21. Can't digest lactose, sugar in milk.
Lots of gas after eating dairy products.
Try eliminating milk, cheese, ice cream,
and other dairy foods
Try substitutes, such as soy

22.  If digestive problems interfere with your
daily life.
Problems swallowing, choking, bloody or
black vomit or stool, abdominal pain, or
have lost a lot of weight.
Digestive distress : food poisoning,
gallstones, Crohn's disease, ulcers, IBS, or
diverticulitis.

23.  Eat more fruits and vegetables:2 cups of fruit and
2.5 cups of vegetables.
 Eat more whole grains. Oatmeal, barley, and brown
rice are all good options or add high-fiber bran.
 Check the labels. choose items with five+ grams of
fiber per serving.
 Drink water.
 Go slowly. add fiber gradually, over several weeks.
 Consider a supplement. Get advice from a doctor on
the different supplements and the different types of
fiber.

24.  Apples
Avocados
Bananas
Berries
Canned fruits (canned
in fruit juice or water)
Cantaloupe
Grapes
 Honeydew melon
Kiwi
Mango
Nectarines
Papaya
Peaches
Pears
Prunes
Watermelon

25.  Asparagus
Beans (green, kidney, lima,
navy, soybeans, yellow)
Beets
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Corn
Cucumbers
Kohlrabi
Leeks
Mushrooms
Onions
 Peas
Peppers
(green/red/yellow)
Potatoes
Radishes
Rutabagas
Sauerkraut
Scallions
Spinach
Squash
Tomatoes
Turnips
Vegetable juices
Zucchini

26. Meat/protein
 Eggs
 Dried peas, beans, &
lentils
 Fish
 Lean meats
 Nuts
 Peanut butter
 Poultry
 Seeds
 Tofu
Grain products
 Multigrain breads
 Cereals and crackers
 Rice (brown or wild)
 Whole wheat pasta

27.  http://www.webmd.com/diet/fiber-health-benefits-
11/fiber-digestion?page=2
 http://www.webmd.com/digestive-disorders/
ss/slideshow-digestion-tips
 http://my.clevelandclinic.org/health/healthy
_living/hic_What_We_Eat_Affects_How_W
e_Feel/hic_Keeping_Your_Digestive_Tract
_Healthy/hic_Healthy_Eating_for_the_Dig
estive_System