Fiber Research Checkpoint

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Fiber is an important function in the body because it aids the digestion process from start to finish. Because fiber is usually a thicker substance and requires food to be chewed more slowly, it slows down the rapid eating process and helps the stomach feel fuller. This aids in preventing obesity from overeating. Foods that are usually rich in fiber are heartier to eat, making the contents that go down in the stomach more bulky and stays longer. The process is for digestion is slowed down by the weight so when the glucose from the food enters the bloodstream at a slower pace, it regulates the blood sugar at a more even level. Fiber is broken down in the colon by bacteria. The organic acids that are produced by the breakdown helps nourish the lining of the colon. The organic acids also provide fuel for the rest of the body, especially in the liver and in metabolism. Some examples of food sources for dietary fiber are: beans, legumes, peas, nuts, whole grain breads, all natural cereals, turnip greens, mustard greens, cauliflower, collard greens, broccoli, swiss chard, raspberries, romaine lettuce, celery, spinach, fennel, green beans, eggplant, cranberries, strawberries and flax seeds. Only plants can produce fiber. No animal products can produce fiber. There are two main types of fiber and they both have different effects on the body. Soluble fiber is made up of polysaccharides which are carbohydrates that contain three or more molecules of simple carbohydrates and it can dissolve in water. It benefits the body lowering both blood sugar and blood cholesterol levels. Insoluble fiber is mostly made up of plant cell walls and it can not be dissolved in water. It provides a good laxative action in the body. The fiber recommendations for children according to the article are for children older than 2 years to reduce total and saturated fat intake to 30% and 10% of

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