WHERE DO WE FIND FIBERS?
The most significant food sources of fiber are unprocessed wheat bran, whole cereals such as wheat, rice, barley, rye, millets, roots and tubers such as carrots, beet, turnip and sweet potato, fruits like mango and guava and leafy vegetables such as cabbage, lettuce and celery. The foods which are completely devoid of fiber are meat, fish, eggs, milk, cheese, fats and sugars. Bran, the outer covering of grains, is one of the richest sources of dietary fiber and it contains several types of fiber including cellulose, hemicellulose and pectin.
Wheat and corn bran are highly beneficial in relieving constipation. Experiments show that oat bran can reduce cholesterol levels substantially. Corn bran is considered more versatile. It relieves constipation and also lowers LDL cholesterol, which is one of the more harmful kinds. Besides being rich in fiber, bran has a real food value being rich in iron and vitamins and containing a considerable amount of protein. Legumes have high fiber content. Much of this fiber is water-soluble, which makes legumes likely agents for lowering cholesterol. Soyabeans, besides this, can also help control glucose levels. The types of fiber contained in vegetables and fruits contribute greatly towards good health. The vegetables with the biggest fiber ratings include sweet corn, carrots and peas. Among the high-ranking fruits are raspberries, pears, strawberries and guavas.
There are six classes of fiber. They are cellulose, hemicellulose, pectin, gums, mucilages and lignin. They differ in physical properties and chemical interactions in the gut, though all except lignin are poly-saccharides. The facts known so far about these forms of fiber are as follows:
It is fibrous and softens the stool. It is present in fruits, vegetables, bran, whole wheat bread and beans. It is also present in nuts and seeds. It increases the bulk of intestinal waste and eases it quickly through the colon. Cellulose may help level out glucose in the blood and curb weight gain.
It is usually present wherever cellulose is and shares some of its traits. Like cellulose, it helps relieve constipation, waters down carcinogens in the bowel and aids in weight reduction. Both cellulose and hemicellulose undergo some bacterial breakdown in the large intestine and this produces gas.
This form of fiber is highly beneficial in reducing serum cholesterol levels. It however, does not have influence on the stool and does nothing to prevent constipation. Pectin can help eliminate bile acids through the intestinal tract thereby preventing gallstones and colon cancer. It is found in apples, grapes, berries , citrus fruits, guava, raw papaya and bran.
They are the sticky fibers found in dried beans, oat bran and oatmeal. They are useful in the dietary control of diabetes and cholesterol.
The main function of lignin is to remove bile acid and cholesterol out of the intestines. It may prevent the formation of gallstones. It is contained in cereals, bran, whole wheat flour, raspberries, strawberries, cabbage, spinach, parsley and tomatoes.
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This article is written by Dr. Bimal Chhajer (Non Invasive Heart Specialist)
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