Running head: FIBER RESEARCH 1

Fiber Research

Joseph Ottaviano

SCI / 241

March 4, 2011

Jody Covert
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Fiber Research
Fiber is a vital nutrient for human health. Fiber serves many functions in the human body

which helps maintain heart health, including reducing your levels of cholesterol, lowering your

risk for heart disease, and giving a feeling of fullness while reducing the amount of consumes

calories.

Obtaining the recommended amount or dietary fiber is simple if a sensible and

manageable diet is followed. Apples, barley, beans, brown rice, Brussels sprouts, bulgur wheat,

cabbage, carrots, cauliflower, and oatmeal are all considered nutrient based fiber-rich foods that

are considered the basis of a well balanced fiber rich diet.

There are two types of fiber: soluble fiber and in-soluble fiber. Soluble fiber is found

mostly in fruits and will eventually dissolve in liquid. This form of fiber becomes a viscous like

gel inside the digestive tract and helps slow the movement of food through the digestive system,

which allows nutrients to be absorbed from the food before it is excreted. Soluble fiber is proven

to be more important in maintaining healthy cholesterol levels.

Insoluble fiber is mostly found in whole grains and leafy vegetables and does not dissolve

in liquid. Insoluble fiber begins to expand in the digestive tract, helping move the majority of

food through the system, also helping to prevent blockages. This type of fiber monitors and

controls the regularity of bowel movements.

The fiber recommendations for children are taken from a formula which is called “ age

plus five”, meaning a child should consume a daily amount of fiber equal to one gram per year of
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age of the child plus five grams. So, a six year old child is required to consume 11 grams of fiber

daily. Once and adult reaches a daily energy intake of 1500 calories, the fiber intake should be at

least 25 grams per day.

Prior to researching this topic I was completely unaware of the specific recommendations

of dietary fiber in children and adults. Also the certain foods that are fiber rich nutrients as well

as the things like bile acid and binding ability were important parts of the body’s response to

fiber sources.
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References

American Heart Association. (2009, March). Whole Grains and Fiber. Retrieved from

http://americanheart.org/presenter.jhtml?identifier=4574

Tatum, M. (2010, Fall). What is the difference between soluble and insoluble fiber? Retrieved

from http://wisegeek.com/what-is-the-difference-between soluble-and-insoluble-

fiber.htm

Van Horn, L. (1997, June). Fiber, lipids, and coronary heart disease. American Heart

Association Circulation, 95(2), 2701-2704.