Diet Nutrition Information
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Advice About RDA and Types of Dietary FiberWhat is Dietary Fiber?Sometimes called non-starch polysaccharides (NSP), fiber is the most complex type of carbohydrate. It cannot be digested by humans, so it passes largely unassimilated through the digestive system into the bowel. Dietary fiber comes mainly from plant cell walls. See Health Benefits and Sources Two Types of FiberThere are 2 types of dietary fiber: insoluble and soluble. Many plant foods contain both types, although in varying proportions. Insoluble fiber is mainly cellulose and is found in all plants. Good sources include: grains (wheat, corn, rice), vegetables and beans. Soluble fiber includes pectin (from apples and citrus fruits), beta-glucans (from oats, barley and rye) and arabinose (from beans). Functions of Dietary Fiber in DietPreviously, nutritionists and diet experts thought that fiber's main role was to speed up the passage of food to prevent constipation. We now know that some forms of fiber also slow down the absorption of sugars, thus helping to regulate blood-glucose levels and insulin sensitivity. In addition, fiber in our diet helps to speed up and eliminate more food residues whose calories might otherwise be absorbed and possibly stored as body fat. Dietary Fiber: Recommended Daily Allowance (RDA)According to the current US Dietary Guidelines, issued by the US government, fiber intake is age-related. For Adults Under the Age of 50 For Adults Over the Age of 50 For Optimum Health, Eat High-Fiber Foods Not SupplementsIt is best to get your dietary fiber naturally from high-fiber foods rather than solely from bran or from fiber supplements. Some fiber supplements have caused severe gastrointestinal discomfort, including bloating, diarrhoea or even blockage. Dietary Fiber - Net Carbs - Low Carb DietsBecause fiber is an indigestible carbohydrate, it is not usually included in the 'net carb' content of foods. Back to Diet
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