1.

DEFINITON OF DIETARY FIBRE

Dietary fibre is a type of carbohydrate that cannot be digested by our bodies'

enzymes. It is found in edible plant foods such as cereals, fruits, vegetables,
dried peas, nuts, lentils and grains. Fibre is grouped by its physical properties
and is called soluble, insoluble or resistant starch. All three types of fibre have
important roles to play.

Official definition of dietary fibre varies among different institutions

1. National academy of medicine

Dietary fiber consists of nondigestible carbohydrates and lignin that are
intrinsic and intact in plants. "Added Fiber" consists of isolated,
nondigestible carbohydrates that have beneficial physiological effects in
humans.
2. American Association of Cereal Chemists
Dietary fiber is the edible parts of plants or analogous carbohydrates that
are resistant to digestion and absorption in the human small intestine, with
complete or partial fermentation in the large intestine. Dietary fiber
includes polysaccharides, oligosaccharides, lignin, and associated plant
substances. Dietary fibers promote beneficial physiologic effects
 including laxation, and/or blood cholesterol attenuation,and/or blood
glucose attenuation
3. Codex alimentarius
Dietary fiber means carbohydrate polymers with more than 10 monomeric
units, which are not hydrolyzed by digestive enzymes in the small
intestine of humans
4. British nutrition foundation
Dietary fibre refers to a group of substances in plant foods which cannot
be completely broken down by human digestive enzymes. This includes
waxes, lignin and polysaccharides such as cellulose and pectin. Originally
it was thought that dietary fibre was completely indigestible and did not
provide any energy. It is now known that some fibre can be fermented in
the large intestine by gut bacteria, producing short chain fatty acids and
gases.

2.KIND OF DIETARY FIBRE

(Soluble fiber and Insoluble fiber)
1. Soluble fiber
Soluble fiber dissolves in water and digestive fluids when it enters the
stomach and intestines. It is transformed into a gel-like substance, which
is digested by bacteria in the large intestine, releasing gases and a few
calories.Generally this type of fiber is pectin, beta glucan and
oligosaccharides derived from nuts, apples and blueberries

2. insoluble fiber
insoluble fiber does not dissolve in water or digestive fluids and remains
more or less unchanged as it moves through the digestive tract. Because it is
not digested at all, insoluble fiber is not a source of calories. generally a
cellulose derived from wheat, brown rice, carrots, cucumbers and tomatoes
 3. SOURCES OF FIBRE
Fibre Component Description
Cellulose Polysaccharides comprising
up to 10 000 closely packed
glucose units arranged
linearly.
Hemicellulose Polysaccharides containing
sugars other than glucose.
Lignin A non-carbohydrate
component associated with
plant walls
Beta-glucans Glucose polymers that
(unlike cellulose) have a
branched structure
Pectins A non-starch
polysaccharide common to
all cell walls.
Gums and mucilages Non-starch
polysaccharides which are
thick gel-forming fibres
that help hold plant cell
walls together.
Resistant starch Starch and the products of
starch digestion that are not
absorbed by the small
intestine.
Oligosaccharides Short chain carbohydrates
of 3-9 monomers. These
include fructo-
oligosaccharides and
galacto-oligosaccharides.
Micro components Micro components of the
(waxes, cutin and suberin) plant structures
FOOD SOURCES
Grains, vegetables, fruit,
nuts, cereal bran
Cereal grains, vegetables,
fruit, legumes (for
example: peas, beans,
chick peas, lentils) and
nuts.
Foods with a woody
component, for example,
celery and the outer layers
of cereal grains.
Mainly found in cell
wall of oats and barley
Fruits and vegetables,
legumes, nuts and
potatoes
Gums: seeds and seaweed
extracts; Mucilages:
pysillium seeds. Gums
and mucillages are used as
gelling agents, thickeners,
stabilisers and
emulsifying agents.
Legumes, potatoes, cereal
grains
Onions, chicory,
Jerusalem artichokes
Cereal grains
FOOD THAT HAVE RICH FIBRE
Fiber-rich foods Grams per serving size
boiled split peas and lentils; black, lima, and 10-15 g per cup
baked beans
green peas, boiled 8.8 g per cup
Raspberries 8 g per cup
cooked whole wheat spaghetti 6.3 g per cup
cooked barley 6 g per cup
medium pear with skin 5.5 g per pear
medium oat bran muffin 5.2 g per muffin
medium apple with skin 4.4 g per apple
bran flakes 5.5 g per 3/4 cup
cooked instant oatmeal 4 g per cup
brown rice 3.5 g per cup
boiled Brussel sprouts 4.1 g per cup
Almonds 3 g per 1 oz. (23 almonds
chia seeds 10.6 g per 1 oz. (2 tbsp.)

 Min 1.5g/serve = Source of fibre

 Min 3g/serve = High in fibre
 Min 6g/serve = Very high fibre
 4. THE BENEFITH FOR OUR BODY
Soluble fiber

 Lowering fat absorption and helping weight management: As a thick,

spread-out gel, soluble fiber blocks fats that would otherwise be digested
and absorbed.
 Lowering cholesterol: Soluble fiber prevents some dietary cholesterol from
being broken down and digested. Over time, soluble fiber can help lower
cholesterol levels or the amount of free cholesterol in the blood.
 Stabilizing blood sugar (glucose) levels: Just as it prevents fats from being
absorbed, soluble fiber slows down the digestion rate of other nutrients,
including carbohydrates. This means meals containing soluble fiber are less
likely to cause sharp spikes in blood sugar levels and may prevent them.
 Reducing the risk of cardiovascular disease: By lowering cholesterol
levels, stabilizing blood sugars, and decreasing fat absorption, regularly
eating soluble fiber may reduce the risk of heart disease and circulatory
conditions.
 Feeding healthy gut bacteria: Some soluble fiber-rich foods feed gut
bacteria, as it is fermentable in the colon, and so it helps the bacteria thrive
longer.

Insoluble fiber

 Preventing constipation: As an indigestible material, insoluble fiber sits in

the gastrointestinal tract, absorbing fluid and sticking to other byproducts of
digestion that are ready to be formed into the stool. Its presence speeds up
the movement and processing of waste, helping prevent gastrointestinal
blockage and constipation or reduced bowel movements.
 Lowering the risk of diverticular disease: By preventing constipation and
intestinal blockages, insoluble fiber helps reduce the risk of developing
small folds and hemorrhoids in the colon. It may also reduce the risk of
corolectar cancer .

Soluble and insoluble fiber

 Feeling satiated or full longer after meals: Soluble fiber slows down how
quickly foods are digested, meaning most people feel full longer after fiber-
rich meals. Insoluble fiber physically fills up space in the stomach and
intestines, furthering the sensation of being full. These properties can help
people manage their weight.
 Helping lower disease risk: Due to fiber's many health benefits, a high-
fiber diet is associated with a lower risk of many diseases, including obesity,
cardiovascular disease, diabetes, metabolic syndrome and others.
 5. HOW MUCH DIETARY FIBRE THAT WE
NEED
Children
1-3 yr 14 g/day
4-8 yr 18 g/day
Boys
9-13 yr 28 g/day
14-18 yr 24 g/day
Girls
9-13 yr 20 g/day
14–18 yr 22 g/day
Adult Men 30 g /day
Adult Women 25 g /day
Pregnancy
14-18 yr 25 g/day
19–50 yr 28 g /day
Lactation
14–18 yr 30 g/day
19–50 yr 30 g/day

TIPS FOR BOOSTING FIBRE IN YOUR DIET

It's easy to get more fibre in your diet but remember, if you're going from a low
fibre diet then add fibre in slowly and you won't suffer the bloating discomfort than
can occur. Try some of these ideas:

 Change to a breakfast cereal that is high in fibre; add some extra bran, dried
fruit or nuts. Porridge oats are also a good choice as they contain soluble
fibre
 Choose wholegrain or wholemeal bread instead of white. Add variety to
sandwiches by including salad items such as lettuce, grated carrots and
tomatoes
 Curb afternoon cravings by eating fresh fruit with the skin on as a snack
 Use wholegrain pasta instead of plain pasta when cooking your favourite
pasta dish
 Bulk up stews by adding fresh vegetables, barley, lentils and chickpeas
 Keep the skin on fruits and vegetables, rather than peeling them. Remember
to wash them well first.
 Top a baked potato with baked beans, or put them in a toasted sandwich
(Jaffle)
 Use brown rice rather than the more refined white rice. Most fibre is
contained in the outer layers of grains; the refining process removes these
layers. Seeds and nuts can be a good source of added fibre
 Read food labels to help you select those products that are higher in fibre