Compare and Contrast on Fibers Essay

As nutrition labeling becomes essential throughout the world, it is recognized that a single definition of fiber may be needed. New products are being developed or isolated that behave like fiber, yet do not meet the traditional requirements of fiber, either analytically or physiologically. Without an accurate definition of fiber, compounds can be designed or isolated and concentrated using available methods without necessarily providing beneficial health effects, which most people consider to be an important attribute of fiber. Most of us are familiar with the terms â€Å"soluble fiber† and â€Å"insoluble fiber† but what is the actual difference? Soluble fibers bind with fatty acids and slow digestion so blood sugars are released more slowly into the body. These fibers help lower LDL cholesterol and help regulate blood sugar levels for people with diabetes. Insoluble fibers help hydrate and move waste through the intestines and control the pH levels in the intestines. These fibers help prevent constipation and keep you regular. The three most commonly used fibers are dietary, functional, and total fibers. Dietary Fiber consists of non-digestible carbohydrates and lignin that are intrinsic and intact in plants. Functional Fiber consists of isolated, non-digestible carbohydrates that have beneficial physiological effects in humans. Total Fiber is the sum of Dietary Fiber and Functional Fiber. Dietary fiber comes from the portion of plants that is not digested by enzymes in the intestinal tract. Part of it, however, may be metabolized by bacteria in the lower gut. Different types of plants vary in their amount and kind of fiber. Dietary Fiber includes pectin, gum, mucilage, cellulose, hemicellulose and lignin. Pectin and gum are water-soluble fibers found inside plant cells. They slow the passage of food through the intestines but do nothing to increase fecal bulk. In contrast, fibers in cell walls are water insoluble. These include cellulose, hemicellulose and lignin. Such fibers increase fecal bulk and speed up the passage of food through the digestive tract. Dietary fiber may help reduce the risk of some cancers, especially colon cancer. This idea is based on information that insoluble fiber increases the rate at which wastes are removed from the body. This means the body may have less exposure to toxic substances produced during digestion. Dietary fiber is found only in plant foods such as fruits, vegetables, nuts and grains. The form of foods may or may not affect its fiber content. Canned frozen fruits and vegetables contain just as much fiber as raw ones. Other types of processing may reduce fiber content. Drying and crushing, for example, destroy the water-holding qualities of fiber. The removal of seeds, or peels also reduces fiber content. Whole tomatoes have more fiber than peeled tomatoes, which have more than tomato juice. Likewise, whole wheat bread contains more fiber than white bread. Functional Fibers are isolated, non-digestible forms of carbohydrates that have been extracted from starchy foods or manufactured from starches or sugars. Unlike dietary fibers which are consumed in whole foods like vegetables, grains and legumes. These added substances are considered fiber because, like dietary fiber, they resist digestion and perform some of the same functions when eaten. Functional Fiber may have some of the benefits of naturally consuming dietary fiber, such as helping to prevent constipation or lowering blood glucose levels after meals, but in contrast lack nutrients and phytochemicals that come with fiber found in whole foods. Functional Fibers include gums, pectins, polydextrose and inulin. Inulin and polydextrose are water-soluble fibers as well as pectin and gums found in dietary fiber. Inulin is one functional fiber that is now being added into many food products enabling an excellent source of carbohydrates for probiotic organisms populating the lower portion of the gastrointestinal system. Such fibers may increase beneficial bacteria in the gut, enhance immune function, add bulk to stools, and help prevent constipation. Most nutritionists encourage getting fiber from whole foods that we eat because they contain many other healthful plant compounds. However, if you don’t get enough fiber in your diet (25-38grams daily) added functional fibers can help fill in the gap. On food labels, functional fibers are usually included in the grams of dietary fiber. Eating a wide variety of fibers is the ideal solution to gaining all the health benefits. Total fiber is the sum of dietary fiber and functional fiber. It’s not important to differentiate between which forms of each of these fibers you are getting in your diet but that the total amount is moderate. Eating too much fiber (more than 50-60 grams of fiber a day) may decrease the amount of vitamins and minerals your body absorbs. To add more fiber to the diet, an individual can increase the amount eaten gradually, this gives the stomach and intestines time to get used to the change. In addition, fiber supplements could easily lead to excess, which may cause intestinal discomfort thus, adding fiber to the diet with the addition of fiber rich foods is a safer route. Eating too much fiber too quickly may cause gas, diarrhea, and bloating. Excessive use of fiber supplements is associated with greater risk for intestinal problems. Some of the benefits from a high fiber diet may be from the food that provides the fiber, not from fiber alone. For this reason, it is best to obtain fiber from foods rather than from supplements.