Understanding the Role of Soluble Fiber
Dietary
fiber is a component in food that serves an important role in overall health. Fiber
is classified as a carbohydrate, however, our bodies can’t digest fiber the
same way carbs gets digested in the body. Instead, fiber passes though the
intestine and absorbs water. The fiber helps to form the stool so
the muscles in the small intestine can push waste out of the body to help
prevent constipation from occurring. For this blog post, we are going to focus
on soluble fiber and it role to
prevent cardiovascular disease.
Soluble
fiber
Soluble
means “dissolves in water” to form a gel-like material. Fiber in this category includes
whole grain cereals, whole grain crackers, and oatmeal etc. This type of fiber is important for heart
heath due to its interaction with cholesterol. Cholesterol is an important role in the body to…
1. Helps to regulate hormones,
2.
Produce vitamin D and bile,
3.
Helps to build the structure of cell membranes.
Our bodies naturally produce cholesterol on
its own. We start to notice heart issues when excessive cholesterol is present
in the body. This can be caused by consuming a high dietary intake of saturated
fat and cholesterol. Here’s the cool thing about soluble fiber and its role to
prevent cardiovascular disease. The following information is a simplified
version of a very complicated mechanism.
Bile
is a substance that is made by the liver and is released through the gall
bladder into the small intestine to help break down fat. In order to make bile,
the liver looks to the blood stream to
see if any cholesterol is readily available (bile cannot be made if
cholesterol isn’t available). When bile has accomplished its task to break down
fat, there is a system that recycles the
bile to be used again for another cycle. Here’s the cool thing about soluble
fiber! When this type of fiber is introduced, it binds to bile and is unable to detach itself to be recycled
again. It’s similar to getting gum stuck in your hair, it’s nearly
impossible to separate the two. This causes bile to be excreted out of the body
with fiber.
Now,
since bile is unable to be recycled again, the liver is desperate and looks to
the blood stream to use cholesterol to make more bile. This results in reducing
the amount of cholesterol in the bloodstream (it’s a good thingJ).
Pretty
cool huh?
Next
time you see this box of cheerios in the grocery store with this health claim,
you can show off to your friends how intelligent your by helping them understand
the role of soluble fiber!
Fiber
recommendation
Men
under the age of 50- 38 grams/day
Men
over the age of 50- 30 grams/day
Women
under the age of 50- 25 grams/day
Women
over the age of 50- 21 grams/day
AD
Krause’s
Food & the Nutrition Care Process 14th edition. L. Kathleen Mahan, Janice L. Raymond
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