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1. Dietary Fiber
.
Presented By
Md.Mainur Reja.
Student of
Applied Nutrition & Food Technology,
Islamic University, Kushtia,
Bangladesh.
.

2. What is Dietary Fiber?
• Dietary fiber, also known as roughage or bulk, includes the parts of plant
foods your body can't digest or absorb.
# Dietary fiber is a type of carbohydrate that cannot be digested by our
bodies' enzymes.
According to Institute 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.
Sources:-
It is found in edible plant foods such as cereals, fruits, vegetables, dried
peas, nuts, lentils and grains.

3. Types of dietary Fiber:
• Fiber is commonly classified as soluble, which dissolves in water, or
insoluble, which doesn't dissolve.
• Soluble fiber:- This type of fiber dissolves in water to form a gel-like
material. It can help lower blood cholesterol and glucose levels. Soluble
fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and
psyllium.
• Insoluble fiber:- This type of fiber promotes the movement of material
through your digestive system and increases stool bulk, so it can be of
benefit to those who struggle with constipation or irregular stools.
Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as
cauliflower, green beans and potatoes, are good sources of insoluble
fiber.

4. Resistant starch
• Resistant starch, while not traditionally thought of as fiber, acts in a
similar way.
• Resistant starch is the part of starchy food that resist normally
digestion. It is found in many unprocessed cereals and grains, firm
bananas, potatoes and lentils and is added to bread and breakfast
cereals as Hi-maize.
• Resistant starch is important in bowel health. Bacteria in the large
bowel ferment and change the resistant starch into short-chain fatty
acids, which are important to bowel health and may protect against
cancer. These fatty acids are also absorbed into the bloodstream
and may play role in lowering blood cholesterol levels.

5. Is fiber carbohydrate?
• Fiber is largely a carbohydrate. The building blocks of all carbohydrate are
different types of sugar and they can be classified according to how many
sugars molecules are combined in the carbohydrate:
• Simple sugars – consists of 1-2 sugar molecules; for examples glucose,
fructose ,sucrose, maltose and lactose.
• Oligosaccharides – consists of 3-10 glucose molecules joined together.
• Starch polysaccharides- have more than 10 glucose molecules joined
together.
• Non-starch polysaccharides – have more than 10 than sugar molecules;
for examples xylose, arabinose and mannose.

6. Benefits of a high-fiber diet.
• Normalizes bowel movements.
• Helps maintain bowel health:- World Cancer Research Fund (WCRF)
estimate that 45% of bowel cancer could be prevented through diet, physical
activity and weight.
• Lowers cholesterol levels.
• Helps control blood sugar levels:- Foods such as oats and barley contain a
type of fibre known as beta glucan, which may help to reduce cholesterol levels
if you consume 3g or more of it daily, as part of a healthy diet.
.Aids in achieving healthy weight:- A person on a high fiber diet feeling
satisfied, likely to eat less food and so consume less calories.

7. Conditions linked to low dietary fiber.
• Constipation – small, hard and dry fecal matter that is difficult to pass.
• Hemorrhoids – varicose veins of the anus.
• Diverticulitis – small hernias of the digestive tract caused by long term
constipation.
• Irritable Bowel Syndrome(IBS) – pain, flatulence and bloating of the
abdomen.
• Overweight & obesity – carrying too much body fat.
• Coronary heart disease – a narrowing of the arteries due to fatty
deposits.
• Diabetes & also Colon cancer.

8. Fibre and bowel cancer
• Dirtary fibre may help to protect against bowel cancer. Although the
reasons for this are not fully understood, this may be because fibre
increases stool size, dilutes content and moves it faster through the
gut so the amount of time waste products stay in contact with the
bowel is reduced. Some types of fibre may also help gut bacteria
produce helpful chemicals that can have beneficial effects on the
bowel.

9. Fibre and good bacteria
• Research has increasingly shown how important the bacteria in our
gut may be to our health, and it has been suggested that a fibre rich
diet can help increase the good bacteria in the gut. Some fibre
types provide a food source for ‘friendly’ gut bacteria helping them
to increase and produce substances which are thought to be
protective such as short-chain fatty acids.

10. How fiber reduce the risk of Blood cholesterol, CHD &
Diabetes?
• Some studies showed that regular intake of foods high in soluble fibre-
such as oat bran, baked beans and soybeans reduce blood cholesterol
levels. Soluble fibre lowers blood cholesterol through its ability to reduce
the amount of bile reabsorbed in the intestine. When fibre interferes
with absorption of bile in the intestines, the bile is excreted in the feces.
To make up for this loss of bile in the liver makes more bile salts. The
body uses cholesterol to make bile salts. In order to obtain the
cholesterol to make more bile salts, the liver increases its production of
LDL receptors. These receptors are responsible for pulling cholesterol out
of LDL molecules in the blood stream. Therefore, the more bile salts are
made from the liver, the more LDL cholesterol is pulled from the blood.
By lowering cholesterol levels from blood streams, the dietary fiber
reduce heart disease such as Coronary Heart Disease.

11. Continues……
• Diabetes is a metabolic disorder resulting in the high level of glucose
in the blood stream.
Dietary fibres (solubles) decreases blood glucose level by forming a
viscous layer in the large intestine. Due to the formation of viscous
layer, glucose absorption by the large intestine is inhibited as a result
blood glucose level is decreased ultimatly.
Soluble fibres also binds with cancer producing chemicals and make
them ineffective. And thus removes the risk of colorectal cancer.

12. How much fibre do we need?
. Recommended intakes of fibre are shown below.
Age (years) Recommended intake of fibre
2-5 15g per day
5-11 20g per day
11-16 25g per day
17 and over 30g per day

13. Fibre for the under-2 years
Due to a lack of information in children under 2 years, no firm
recommendations about how much fibre they need per day have
been made. A varied diet from the age of about 6 months with
increasing amounts of pulses, fruits and vegetables is encouraged, as
is gradually increasing wholegrains, although NHS choices advises to
not give only wholegrain starchy foods to under 2s as they may fill the
child up before they've taken in the calories and nutrients they need.

14. Starch Vs Resistant starch
• Starch.
• Starch is hydrolyzed by human
digestive enzymes.
• It occurs in general structure.
• Examples; Boiled banana starch
is completely hydrolyzed by
amylase.
• Resistant Starch.
• Resistant starch resists
hydrolysis by human digestive
enzymes.
• It occurs in an organized
arrangement.
• Example ; Raw banana starch.

15. .
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