What is fiber?
Fiber are carbs that the body cannot break down
What are the types of fiber?
Dietary fiber
functional fiber
or
soluble fiber
insoluble fiber
Viscous fibers
Fermentable fibersWhat are the health benefits of soluble fiber?
Lower serum lipids and glucose levels
What are the health benefits of insoluble fiber?
Laxative benefits (promotes movement through GI tract and increases stool weight)
What are the needs for fiber for those under 50 years old for men and women?
38 g/d MEN
25 g/d WOMEN
What should you do when you increase fiber into the diet?
drink plenty of water, because fiber works best when absorbed by water
add it slowly over time, because it can lead to GI stress
What are prebiotics?
fermented ingredient that allows specific changes, both in the composition and/or activity in the gastrointestinal microflora, that confer benefits
Are all prebiotics fiber?
yes
Are all fiber prebiotics?
no
Where are probiotics fermented?
intestinal microflora
What is the human microbiota?
Collection of microbes that live on and in our body inhabiting the gut
Where can you find natural forms of a prebiotic?
Leeks, asparagus, chicory, garlic, onions, wheat, oats, and soybeans
What are probiotics?
live microorganisms that are consumed and thought to have health benefits
What are the health benefits of probiotics?
reduce diarrea
improved symptoms of IBS
What diseases can fiber reduce the risk of according to the Academy of Nutrition and Dietetics?
cardiovascular disease
Chronic kidney diease
Benefits of SCFA?
- Regulate sodium and water absorption
- Enhance absorption of calcium and other minerals
- Lower colonic pH – inhibit potential pathogens and promote growth of beneficial bacteria
