Fiber Flashcards
Fiber is in part made of _
Long chains of glucose molecules (polysaccharides)
The _ is unable to break down the fiber content of carbs we consume
Small intestine
Fiber keeps digestive system healthy and in
Good working order
Fiber slows down
Digestion
By slowing down digestion, fiber _ (2)
Regulates blood sugar levels
Helps us feel fuller longer (less likely to gain weight)
Most people don’t consume enough
Fiber
For each 8g intake of fiber increase daily,
We reduce risk of type 2 diabetes by 15%
For each 8g increase of fiber daily we reduce risk of _ (cc)
Colon cancer by 80%
For each 8g daily increase of fiber, we reduce risk of _ by 19%
Heart disease
Soluble fiber does _
Dissolves in water to make a gel like substance
Gel like substance (soluble fiber) makes our
Stool soft
Gel-like substance enables fiber to
Progress through the gut with ease, preventing constipation
Soluble fiber in _ slows down digestion
Oats
In small intestines, soluble fiber reduces absorption of
Cholesterol into the bloodstream (reduce levels of LDL cholesterol circulating in blood)
Soluble fiber is found in
Flesh and pulp of many fruits and veggies
Soluble fiber found in flesh and pulp of _ also (3)
Grains
Seeds
Legumes
Different types of fiber are usually contained within
One food
Insoluble fiber is found in
Skin and seeds of many fruits and veggies
Found in skin and seeds of nuts, seeds, whole grains, rice, wheat bran
Insoluble fiber
Insoluble fiber does not
Dissolve in water
Insoluble fiber can be partially
Broken down by digestion
Insoluble fiber helps push things along digestive track, preventing
Digestive problems
Consuming enough insoluble fiber promotes
Regularity of bowel movements
Consuming enough insoluble fiber helps regulate
Blood sugar levels
Resistant starch def
Carbs made up of high proportions of beta-glucose monomers
A type of beta-glucose monomer
Cellulose
Resistant starched cannot
Be broken down by small intestines
Resistant starches pass into the large intestine where they are
Fermented by gut bacteria
SCFA acronym
Short chain fatty acid
Fermentation process of resistant starch in large intestine produces
Short-chain fatty acids
Short chain fatty acids do (2)
Stimulate immune system
Impact mental health
_ contain resistant starch
Cooked and cooled potatoes and rice
Resistant starch found in WG, B
Whole grains
Barley
Resistant starch found in O, S
Oats
Sorghum
Resistant starch found in GB, BL
Green bananas
Beans and legumes
Our average daily intake of fiber is (range)
10-15g
We should aim for a daily intake of _ g of fiber
28
High fiber is considered to have _ g of fiber per serving
5
Aim to include _
Mix of different sources of fiber
