Fiber What is it? (physiology and clinical effects) Fiber is a dietary component that plays a vital role in a healthy diet. There are two types of fiber: soluble fiber and insoluble fiber. Soluble fiber dissolves in water. It helps to lower cholesterol and to balance blood sugar levels by slowing the absorption of glucose from the intestine to the bloodstream. Insoluble fiber does not dissolve in water, and helps to add bulk to the stools to allow for efficient bowel movements. It helps the removal of toxins and excess fats in the digestive tract, to be excreted. Clinically relevant conditions: Constipation Diabetes Diverticular disease High blood pressure High cholesterol High triglycerides Weight loss Food Sources: Vegetables (broccoli, brussels sprouts, lettuce, spinach), Fruits (apples, banana, blueberries, grapes, grapefruit, peach), Grains (whole-grain cereals, brown rice, all kinds of bran, oats), Nuts (almonds, peanuts, walnuts), Legumes (beans, lentils, peas). Risk factors and symptoms of deficiency: (who is likely deficient) Symptoms of deficiency include constipation, straining at a bowel movement, abdominal pain, or hard stools. Recommended dosage: (how much usually taken) It is recommended to take 25 grams of fiber daily. This is usually met by consuming 5 or more servings of fruits and vegetables daily. Contraindications:(side effects / precautions / interactions / drug interactions) If you are prone to gas, bloating, or cramps, used streamed or cooked vegetables rather than raw, as a source of fiber, or alternatively use digestive enzymes if you consume raw vegetables. Copyright © 2006 R & G Global Holding LLC All rights reserved. www.myNDonline.com The information provided on myNDonline is not intended to replace or be used in place of medical advice given by a licensed healthcare professional.