2.Fibre

CATEGORY:

•Macro-Nutrient (constituent)

DEFINITION:

•Indigestible portion of food derived from plants

-Soluble fibre...dissolves in water, is readily fermented in the colon into gases and physiologically active byproducts, and can be prebiotic and viscous

-Insoluble fibre...does not dissolve in water, is metabolically inert and provides bulking, or can be prebiotic and metabolically fermented in the large intestine...absorbs water as they move through the digestive system, easing defecation

FUNCTION:

•Changes nature of contents in gastrointestinal tract and changes how other nutrients and chemicals are absorbed

ACTION:

•Activates the hormone Cholecystokinin and encourages  sustained elevation of CCK in the blood leading to a sense of fullness

•ControlB blood Sugar by slowing down the rate at which  body converts Carbohydrate to Glucose,  discouraging the storage of Fat from Carbohydrates not readily used as fuel

FACTS:

•More energy (calories) is spent digesting and absorbing high-fibre foods

-An increase of 35 grams a day fibre intake, burns 250 calories a day

•Can reduce Insulin Resistance, a key cause of obesity and the metabolic syndrome

•Can block the absorption of cholesterol

•Blocks Fat absorption as fibre moves and binds with Fats and escorts them through the digestive system faster so less is absorbed

•Minimises Catabolism (muscle wasting) by accelerating protein metabolism

•Increased health benefits for 50 to 70 year olds

MANIPULATION:

•Curbs appetite by causing contents of stomach to swell

•Advantages...

-Production of healthful compounds during the fermentation of soluble fibre

-Insoluble fibre's ability (via its passive hygroscopic properties) to increase bulk, soften stool, and shorten transit time through the intestinal tract

•Disadvantage...

-Potential for significant intestinal gas production and bloating

DIETING:

•Sources are vegetables, fruits and cereals

•Soluble sources...

-Legumes

-Broccoli

-Nuts...especially Almonds

•Insoluble sources...

-Whole Grains

-Legumes

-Nuts and Seeds

-Cauliflower 

-Avacado

RELATED TO:

•CCK

•Blood Sugar

•Insulin Resistance

NOTES:

FOOD GROUP          SERVING MEAN  FIBRE g/serving

Fruit                           0.5 cup            1.1

Dark-green vegetables  0.5 cup       6.4

Orange vegetables     0.5 cup       2.1

Cooked dry legumes     0.5 cup       8.0

Starchy vegetables     0.5 cup       1.7

Other vegetables           0.5 cup       1.1

Whole grains                 28 g (1 oz)  2.4

Meat                            28 g (1 oz)        0.1