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- FUNCTION-
-
- Fiber is divided between in-
- soluble fiber and soluble fiber
- Both fibers come from plant
- sources, which are low-
- calorie foods and filled with
- essential vitamins, minerals
- and other nutrients. Fiber
- now has been recognized as
- a great health advantage. It
- may help reduce the risk of
- certain diseases (heart
- disease, cancer, and dia-
- betes). A diet high in fiber is
- usually lower in meats and
- fatty foods that may increase
- the risk of colon cancer or
- coronary artery disease.
- Many processed foods use
- gums and fibers today as fat
- replacers.
-
-
- FOOD SOURCES-
-
- Fruits, vegetables, beans &
- peas, nuts, seeds, whole
- grains, and whole grain pro-
- ducts. There is no dietary
- fiber in meats or dairy pro-
- ducts, and very little in white
- flour.
-
-
- RISKS WITH EXCESS-
-
- Large amounts of fiber can
- cause intestinal gas, bloating,
- and cramps from fermentation
- in the colon. Once the intes-
- tinal bacteria adjusts to the
- increased amount, this side
- effect will pass. Adding fiber
- gradually can help reduce the
- chances of diarrhea and gas.
- High-fiber diets can bind to
- zinc, iron, magnesium, and
- calcium, and reduce their
- absorption. However, foods
- high in fiber are also high in
- these minerals, which can
- compensate for any losses.
-
-
- RISKS WITH DEFICIENCY-
-
- Diets high in fiber have been
- linked in the possible reduc-
- tion of constipation, diverti-
- culosis, colon and rectal can-
- cer, diabetes, obesity, and
- breast cancer. Research has
- shown that countries that
- consume diets high in meats
- and fats and low in fiber have
- higher incidences of colon
- cancer and coronary artery
- disease. The FDA claims
- that many factors affect heart
- disease and some types of
- cancer, but diets low in total
- fat, saturated fat, and choles-
- terol and rich in fiber-con-
- taining grain products, fruits,
- and vegetables may reduce
- the risk of these diseases.
-
-