FIBER

1. FIBER

2. Fiber is important as a nutrient • What it is? • What are the best sources? • What are its health benefits?

3. Fiber refers to carbohydrates that can not be digested • Fiber is present in all plants that can be eaten for food , including fruits ,vegetables ,grains ,and legumes. • Not all fibers are same • The fiber from grain is called cereal • Another way of categorizing is how easily it dissolves in water

4. Sources of fiber

5. What are Health Benefits of Fiber? • Relieving constipation • Preventing certain diseases • Keeping weight under control

6. Avoiding and Relieving Constipation • Fiber can absorb large amount of water in the bowels • This makes the stool softer and easy to pass • Anyone starting a high-fiber diet will notice the difference in stool bulk • In almost all cases, increasing fiber in the diet will relive constipation within hours or day

7. Need to know • Constipation can caused by other reasons so consult doctor if it is not relieved by increased fiber

8. Preventing Certain Diseases It can lower the risk of developing certain conditions: • Heart Diseases : food containing soluble fiber (oats , rye barley , and beans ) can have positive influence on cholesterol and other particles in the blood that affect the development of heart disease • Some fruits and vegetables have shown the same effect

9. Cancer: • The passage of food through body is speeded up when fiber is eaten. • Prevent harmful substances found in some foods from affecting the colon and may protect against colon cancer • Other types of cancer related to over nutrition (breast cancer, ovarian cancer and uterine cancer ) may be prevented by a fiber rich diet

10. Diabetes: • Adding fiber to the diet helps regulate blood sugar levels which is important in avoiding diabetes • Some people can achieve reduction in blood sugar levels and may find they can reduce their medication

11. Diverticular Disease : • It’s a condition in which small pouches, called diverticula , develop in wall of the colon. • For some people these diveticula become inflamed or infected , a condition known as diverticulitis. • This disease can cause pain , diarrhea ,constipation , and other problems

12. Gall stone and Kidney Stone : • Rapid digestion leads to rapid release of glucose (sugar ) in to the bloodstream. • To cope with this body has to release lot of insulin into the bloodstream. • This can make person more likely to develop gallstones and kidney stones (in addition to diabetes and cholesterol) • Taking more fibrous food can avoid this situation

13. Keeping Weight Under Control • Take fiber in natural form • Avoid food that’s made easier to eat and digest by removal of fiber including fruit juices • Choose food which satisfy hunger without providing many calories like vegetables ,fruits • Fiber can slow the onset of hunger • Fiber can be useful in low calorie intake • Some individuals claim that it can alone cause weight loss without dieting • Because of reduced calorie intake • Off course exercise to burn those extra kilos

14. How to Increase Amount in Our Diet 1.Eat at least 4 and half cups of fruits and vegetables each day . Fruits and vegetables high in fiber are : • Apple • Oranges • Broccoli • Cauliflower • Berries

15. Pear • Brussels and sprouts • Green peas • Figs • Prunes • Carrots • Beans

16. 2. Replace white bread with whole grain bread and cereals • Bran muffins • Oatmeal • Multiple grain cereals ,cooked or dry • Brown rice • Popcorn • 100% whole wheat bread • Check labels on the packages on the amount of dietary fiber • Eat cooked beans each week

17. Start slowly • When you will first add fiber you may notice bloating ,cramping or gas. • Prevent this by making small changes in your diet. • Select any one change listed above then wait several days to make another changey • Be sure to drink more when you increase amount of fiber • Drink at least 8 glasses of water each day