Fiber Flashcards
What is non digestible carbs and lignin that are a part of plants?
Dietary Fiber
Fiber can’t be digested because?
Human digestive enzymes can’t digest it
____ is a complex organic polymer deposited in the cell walls of many plants making them ridged and woody
Lignin
___ consists of isolated, extracted, or manufactured non digestive carbs that are usually added in foods/ supplements
Functional fiber
___ refers to dietary fiber present within food plus functional fiber that has been added to the food
Total fiber
What are 9 examples of fiber?
Cellulose
Hemicellulose
Lignin
Pectin
Resistant starch
Gums
Mucilages (psyllium)
B-glucans
Fructans
Do plants have more soluble or insoluble fiber?
Insoluble
Insoluble fiber is fiber that cannot ______. 3 examples of this fiber are ___,___,___
Dissolve in hot water
Lignin
Cellulose
Some hemicellulose
Soluble fiber is fiber that can ____. Examples of this type of fiber are
Dissolve in hot water
Pectin
Gums
B-glucans
Psyllium
Fructans
Some hemicelluloses
Resistant starch
Viscosity/ gel forming and ___ are other classifications of fiber
Fermentibility
___ is related to fibers ability to both bind and hold water.
Viscosity
T or F
Fermentable fiber makes you feel more full
False, viscous/ gel forming
What are examples of viscous and gel forming fiber?
Pectin
Gums
B-glucans
Psyllium
___ is fiber that makes it to the colon undigested by human digestive enzymes. The colon then ferments it and acts as a prebiotic
Fermentable
What are examples of Fermentable fiber?
Pectin
Gums
Fructans
B-glucans
Some hemicelluloses
Resistant starch 3 and 4
What are 5 other possible functional fibers?
Chitin/ chitosan
Restistant dextrins
Polydextrose and polyols
Oligossacharides
Galactans
___ comes from crustaceans and their shells
Chitin
___, oligofructose, and fructooligossacrhides are examples of fructans. What are some food sources?
Inulin
Chicory
Asparagus
Onions
Garlic
Artichokes
Tomatoes
Banana
RS1 and RS2 are considered ___ fibers. RS 3 and RS4 are considered ___ fibers. There are ___ main types of resistant starch
Dietary
Functional
5
Americans are thought to get up to __g of resistant starch a day. Consuming ___g a day has been promoted for health benefits
10
20
What are two of the most popular restart starches?
Green banana flour
High amylose RS2 corn restart starch
___ are primarily found in the ileum and large intestine but some are also found in the duodenum and jejenum
L cells
L cells secrete which 3 hormones when SCFA bind to them?
Glucagon like peptide-1 (GLP-1)
Peptide YY (PYY)
Cholecytokinin (CCK)
What are part of the enteroendocrine cells
L cells
GLP-1 and PYY help the brain ___ appetite, lower ___, ___, and ___ in the liver, ___ insulin secretion and ___ apoptosis of pancreatic b-cells, and increase __ and ___ in skeletal muscle
Lower
Glucose output
Lipogenesis
FFA accumulation
Increase
Decrease
FFA uptake
Glucose uptake
What are 6 examples of SCFA?
Acetate
Propionate
Butyrate
Hexanoic acid/hexanoate
Vale rate
Formate
Acetate, Propionate, or Butyrate?
Energy source used by most non-hepatic tissues (skeletal muscle and cardiac)
Acetate
Acetate, Propionate, or Butyrate?
Energy source used by the liver, though to inhibit HMG-CoA reductase
Propionate
Acetate, Propionate, or Butyrate?
Serves as primary source of energy for colonocytes and may inhibit growth of cancerous colonocytes
Butyrate
Acetate, Propionate, or Butyrate?
May boost immune system by increases in natural killer T cells and T helper, may lower BP
Butyrate
Most soluble fiber is ___ which gets broken down by bacteria so the energy yield is shot __-___ kcal/g
Fermentabke
1.5 to 2.5
T or F
You get a small amount of calories from insoluble fiber
False
What is the transit time for viscous/ gel forming fiber?
Gastric emptying=
Small intestine emptying=
Colon=
Gastric emptying= 2-5 hours
Small intestine emptying= 3-6 hours
Colon= 40-70 hours
Viscous and gel forming fiber help the upper GI tract by ____, increased gastric dissension, ____ and longer transit time
Increased satiety
Delayed gastric emptying
T or F
Gel forming/ viscous fiber delay nutrient absorption and decreased lipid absorption
True
Large amounts of fiber may interfere with what minerals/ carotenoids?
Ca
Mg
Cu
Zn
Fe
Some diseases linked to not getting enough fiber are _____, obesity, ____, ____, constipation, ____, and cancer
Diabetes/ metabolic syndrome
Hypertension
CVD
diverticular disease
___ g of fiber for each 1000 kcal of energy consumed is how you calculate fiber intake. What is the AI for males and females between 19-50?
14
M= 38 g
F= 25 g
T or F
Putting inulin that is found in chicory root into a cereal that does not contain inulin is an example of functional fiber
True
Short chain fatty acids created by bacteria may help with ___(directly or indirectly)
A. Increase lactase production
B. Increase glucose uptake by the brain
C. Boost certain T cells
D. Two correct
E. All correct
C
Large amounts of insoluble fiber may interfere with which if the following minerals?
A. Ca
B. Mg
C. Cl
D. Two correct
E. None correct
E
In what ways does fiber help lower blood cholesterol levels?
A. Binding directly to cholesterol thereby inhibiting some of its absorption
B. Reducing amount of secondary bile produced by promoting its excretion in the colon
C. Promoting fermentation which can break down cholesterol
D. Two correct
E. All correct
D
Byproducts of colonic fermentation include
A. Pyruvate
B. Butyrate
C. Lactase
D. Two correct
E. All correct
B
GLP-1 and PPY:
A. Are produced by L cells in response to fermentation of psyllium
B. Increase insulin secretion in the liver
C. Decrease lipogenesis in liver
D. Two correct
E. All correct
D
T or F
Micelle formation is important for the absorption of fat and protein
False
T or F
Pectin can indirectly help inhibit HMG-CoA reductase
True
If you burn 3000 kcal per day you need how much fiber?
A. 38 g
B. 42 g
C. 28 g
D. None
B
Fructans ____
A. Act as a prebiotic
B. Can increase production of SCFA
C. Are made up of fructose and glucose units bound together
D. Two correct
E. All correct
D
Which if the following are true about anorectic gut hormones?
A. Peptide YY has a half life is very short
B. Anoretic gut hormones promote appetite
C. Anoretic gut hormones are mostly produced by L cells in the stomach
D. Two correct
E. All correct
A
T or F
Polydextrose and polyols have both been approved as functional fibers
False
