INSOLUBE FIBERS

NUTR379 SECTION(51)
October 10,2022
Salama Alkaabi 202108685
Ruwaya Aldhaheri 202109900
Aysha Aldhaheri 202104063
 THE HISTORY OF
DIETARY FIBER
The history of dietary fiber goes all the way back to ancient Greece
it has been known
since then that wheat
bran is good for
preventing
constipation
Dietary fiber was once
considered to be food waste
that the intestines were unable
to absorb, and it was even
considered to be the reason
why essential nutrients were
excreted.
British physician
historically a lot of effort
Eban Hipsley was the
was put into creating white
first person to use
bread with less fiber.
the term "dietary
fiber."
In the 1930s, J.H. Kellogg became
interested in wheat bran and
confirmed its effects on patients
with constipation and colitis.
 FIBER
Dietary fiber, the indigestible part of plant material, is
made up of two main types:

Soluble fiber easily Insoluble fiber does

dissolves in water and is
broken down into a gel-
like substance in the
part of the gut known as
the colon.
not dissolve in water
and is left intact as
food moves through
the gastrointestinal
tract.

found in foods such as wheat bran, vegetables, and whole

grains. It adds bulk to the stool and appears to help food
pass more quickly through the stomach and intestines
 INSOLUBLE FIBERS

1 Do not dissolve in water

Found in foods such as wheat bran, vegetables, and whole grains. It adds bulks to the
2
stool and appears to help food pass more quickly through the stomach and intestines.

These fibers increase fecal bulk, improve digestion, and help prevent cancer and
3
conditions of the colon

4 Traps and holds onto water pulled from intestine. Helps with constipation

Cellulose, hemicellulose and lignin, absorb water, so helping to move the contents of the
5
digestive system
 EXAMPLES OF INSOLUBLE FIBERS

Spinach Potato Beans Cauliflower Whole – wheat flour

Nuts Brown rice Green beans

 HOW INSOLUBLE WORKS:

· The fiber pulls water into speeds digestion through the large
intestines, which helps to maintain bowel regulations.

· As the fiber moves through the large intestines, it collects waste and
is excreted from the body.

· This action may decrease the risk of developing several conditions

that affect the large intestine such as colon cancer and diverticulitis,
among others

BENEFITS OF INSOLUBLE FIBERS

1- Digestion: speeds up 2- Reduce the risk

our digestion (helps our of colorectal
body process waste cancer
better)

4- Makes you feel "full"

3- improves bowel health longer and may help
with weight control
 Insoluble fibers and colon

Increases peristalsis – the movement of stool through your colon

Helps regulate bowel movements

"Sweeps" toxins out of your colon

Absorbs irritants, such as bile acids from digestion

FIBER AND
DIABETES

fiber can reduce the risk of

cardio-metabolic diseases such
as:
Since diabetes can increase
your risk of developing
cardiovascular disease
cardiovascular disease, fiber
insulin resistance
plays an important role in meal
obesity
plans for people with diabetes
colorectal cancer

TO ADD MORE INSOLUBLE FIBER

TO YOUR DIET:

Start your day with whole grain toast, oatmeal, or a fibrous cereal
for breakfast.

When baking, replace some or all flour with whole-wheat flour.

Have nuts on hand for healthy snacks.

Buy fresh cauliflower and green beans at the store. Rinse and
chop them as soon as you get home, and keep them on hand to
steam or eat raw as a snack or side dish to a meal.
 HOW MUCH FIBER DO YOU
NEED?

There’s no need to track soluble vs.

insoluble fiber intake — instead, focus
on the total amount of fiber you eat
daily
Men 50 and younger: 38 grams.
Men older than 50: 30 grams.
Women 50 and younger: 25 grams.
Women older than 50: 21 grams.

 CONSUMING TOO MUCH FIBER

CAN LEAD TOO:

Bloating Temporary weight gain

Abdominal pain reduce blood sugar level

 FIBER CHOICE FRUITY BITES

Inulin is a prebiotic fiber that can help cause

favorable changes to your colon’s bacterial

population

This is important because these digestive

Dose: 2 gummies bacteria play a significant role in how well
you absorb nutrients and even produce

Servings per container: 45 hormones related to anxiety and appetite

Price: 103.52
 References:

https://www.mountsinai.org/health-library/special-topic/soluble-vs-insoluble-fiber
https://www.medicalnewstoday.com/articles/319176
https://medlineplus.gov/ency/article/002136.htm
https://www.healthline.com/health/soluble-vs-insoluble-fiber
https://thegeriatricdietitian.com/too-much-fiber/
http://9foodies.weebly.com/fibre.html
https://www.verywellfit.com/insoluble-fiber-2242009
https://healthyeating.sfgate.com/benefits-insoluble-fiber-5526.html
https://www.verywellhealth.com/can-fiber-decrease-my-risk-of-colon-cancer-797423
https://health.clevelandclinic.org/whats-the-difference-between-soluble-and-insoluble-fiber/
https://agamatrix.com/blog/high-fiber-foods-diabetes/
https://www.otsuka.co.jp/en/health-and-illness/fiber/about/history/
THANK YOU