WHY IS FIBER IMPORTANT? =================== Fiber like other carbohydrates is made up of many glucose molecules. Anyhow, fiber does not break down into glucose before it gets to the colon, and often not even there. Even so, fiber does have effects on our digestion all along the way. The stomach: In the stomach, fiber is bulky, so it tends to make us feel full. The insoluble fiber goes out of the stomach fast until there is protein, fat or soluble fiber to slow the movement. However, certain kinds of soluble fiber hold onto water and take longer time to digest if taken with some fat and lots of fluids. Soluble fiber tends to reduce the glycemic effect of a meal and the food is gradually shifted to the small intestine through the bloodstream. The small intestine: It’s same in the small intestine-the availability of insoluble fiber tends to speed up the “transit time” while the soluble fiber slows things down a little. So How’s Life in the Colon Like: Its common to think of the colon as a place where water is removed from whatever is left from digesting the food, and the rest is moved along towards the toilet. But there is actually a whole world in our guts, occupied by ten times the bacteria as the numbers of all of our human cells (this includes all bacteria from the mouth to the anus). We literally could not stay alive if it wasnt for the wonderful friendly bacteria in our digestive systems, where battles are fought, helpful substances are manufactured, and the immune system is bolstered. Did you know that in Colon World: • More minerals are absorbed into the bloodstream • Vitamins are constructed (particularly Vitamin K and some B vitamins) • Short-chained fatty acids are produced and are absorbed into the bloodstream, from which some are consumed by the cells of the colon. • Friendly bacteria crowd out the ones that cause disease, such as Salmonella • Friendly bacteria lower the levels of some toxins, such as ammonia • The health of colon cells, which turn over rapidly, is for the most part dependent upon the bacteria of Colon World, which in turn is dependent upon the food we give these bacteria. It is the short-chain fatty acids which are getting the most attention recently. It is difficult to get these in our food, so the body relies on the process going on in Colon World to make these fats for us. Research suggests that they are important in keeping the cells of the colon healthy and preventing such conditions as colon cancer, diverticular disease and ulcerative colitis. They may also help regulate cholesterol and even, to some extent, insulin responses. What Types of Fiber Feed the Colon? Soluble fibers like pectin, gums etc., are the most amendable to fermentation found in foods such as oats, apples, plums, berries, beans, and flaxseeds, and in some fiber supplements, like guar gum and psyllium. Resistant starch and Oligosaccharides also provide fodder for the bacteria. Different types of SCFAs and other products are produced from different “bacteria food”, so it’s essential to get a variety of fiber-packed foods in the diet. Insoluble fiber (found in such foods as vegetables, the bran of grains e.g. wheat bran, nuts, and seeds) isnt available for much fermentation, but it is still important in the colon. Not only does it provide bulk in the stool, its tendency to speed things along means that the fermentation will take place all along the length of the colon, including the near the end, where the majority of colon cancer occurs. What are the other benefits of dietary fiber? Besides reducing the glycemic effect of meals and contributing to colon health, there is evidence that fiber may benefit us in other ways. It seems to help lower cholesterol and triglycerides, and also may help to prevent: • Ulcers, particularly in the beginning of the small intestine (duodenal ulcers) • Heart Disease • Diabetes • Cancer References: Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients) (2005), Food and Nutrition Board, National Academy of Sciences j
Posted on: Tue, 28 Jan 2014 15:57:14 +0000