Fiber Research

Fiber helps regulate the digestion in the human body and can be classified in the form of soluble or insoluble.   Soluble fiber has the ability to decrease one’s risk of cardiovascular disease and can increase the quality of one’s diet (American Heart Association, 2011).   Soluble fiber also lowers the LDL or bad cholesterol (American Heart Association, 2011).   Some foods that are high in soluble fiber are oat bran, beans, peas, rice bran, oatmeal, barley, strawberries, apple pulp, and citrus fruits.   Insoluble fiber also decreases the risk of cardiovascular disease as well as slowing the progression of cardiovascular disease in individuals who are high risk (American Heart Association, 2011).   Due to the fact that dietary fiber can make one feel full fewer calories may be consumed (American Heart Association, 2011).   Whole wheat breads, wheat cereal, wheat bran, rice, barley, rye, most other grains, Brussels sprouts, cabbage, beets, carrots, turnips, cauliflower, and apple skins are all foods that are high in insoluble fiber.   Soluble fiber can be broken down by the intestinal micro flora and insoluble fiber cannot be broken down by bacteria with in the large intestines.   Fiber recommendations for children, according to the article, should follow the age plus five rule until there caloric intake reaches the adult intake of 1500 calories which at that point their system should be able to handle 25 grams of fiber a day (Van Horn, 1997).   I was unaware that fiber may improve the glycemic control in diabetics and that it can help decrease insulin resistance (Van Horn, 1997).   I was also unaware that children and adults have different fiber recommendations (Van Horn, 1997).