SCI 241 CheckPoint - Fiber Research - Week 3 Day 3 - Fiber...

Fiber has multiple rolls in the functions of the digestive process. “Fiber consumed as a whole
grain helps reduce a person’s blood cholesterol levels as well as lower the risk of heart disease”
(American Heart Association 2010). To keep a well balanced diet with fiber included certain
food need to be consumed in order for this to happen. Foods like certain cereals with grains
included in them, rice, whole wheat bread, pasta, oatmeal, grits and bran are some examples of
foods that are high in fiber that need to be taken into consideration when I eat. “Soluble fiber and
insoluble fiber are both indigestible meaning they are not used for energy by our bodies. Soluble
fiber forms a gel and binds with fatty acids to prolong stomach emptying time so that sugar is
released and absorbed slowly. The benefits of soluble fiber is that it lowers the cholesterol and
LDL cholesterol levels which reduce the risk of heart disease, and regulate blood sugar for
people who have diabetes. Insoluble fibers purpose is to move the bulk of waste through the
intestines and it also controls the pH levels in the intestines. Not only does insoluble fiber lower
the pH levels in the intestines it also benefits by preventing colon cancer by preventing microbes
from producing cancerous substances” (HealthCastle.com – accessed March 9, 2010,
http://www.healthcastle.com/fiber-solubleinsoluble.shtml
). According to the article parents
should incorporate the plus 5 rule when determining how much fiber a child should intake. So if
a child is 3 years old the child should consume 3+5= 8 grams of fiber per day. It is recommended
that this should be followed until the child reaches adulthood where he or she can then intake 25
grams of fiber per day without hindering or compromising growth during the years the child is
still growing. I did not know that insoluble fiber can reduce a person’s chances of getting colon
cancer. I had a cousin who passed away at the age of 33 because of colon cancer. I do not know
what his diet was like or if he had intestinal problems previously, but to think that if he did not
have intestinal issues and it was related to a poor diet really makes me think about my own diet
and types of food I intake on a daily basis.
References:
Linda Van Horn, PhD, RD, (1997), “Fiber, Lipids, and Coronary Heart Disease,” (A Statement
for Healthcare Professionals from the Nutrition Committee, American Heart Association, 1997)
Online at
http://circ.ahajournals.org/cgi/content/full/95/12/2701 (Accessed March 9, 2010)
Additional References:
1. National Academy of Sciences. Diet and Health . Washington, DC: National Academy Press;
1989.

2. National Cholesterol Education Program. Report of the Expert Panel on Population Strategies
for Blood Cholesterol Reduction . Bethesda, Md: US Department of Health and Human Services;
1990. NIH publication 90-3046.