Dietary fiber | Wikipedia audio article
Channel: wikipedia tts
Date: 2018-12-09

This is an audio version of the Wikipedia Article:
Dietary fiber


00:02:28 1 Definition
00:03:01 2 Types and sources of dietary fiber
00:03:12 2.1 Fiber contents in food
00:04:06 2.2 Plant sources of fiber
00:05:44 2.3 Fiber supplements
00:07:07 2.3.1 Inulins
00:08:58 2.3.2 Vegetable gums
00:09:26 3 Activity in the gut
00:12:44 3.1 Physicochemical properties
00:14:20 3.2 Dietary fiber in the upper gastrointestinal tract
00:16:57 3.3 Fiber in the colon
00:19:21 3.4 Dietary fiber and cholesterol metabolism
00:22:41 3.5 Dietary fiber and fecal weight
00:24:34 4 Effects of fiber intake
00:24:57 4.1 Table legend
00:25:43 4.2 Research
00:27:26 5 Dietary fiber and obesity
00:28:51 6 Guidelines on fiber intake
00:30:19 6.1 Fiber recommendations
00:30:28 6.1.1 United States
00:32:26 6.1.2 United Kingdom
00:34:54 7 Fiber and fermentation
00:37:44 8 Short-chain fatty acids
00:39:38 9 FDA-approved health claims
00:42:10 10 See also



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SUMMARY
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Dietary fiber or roughage is the portion of plant-derived food that cannot be completely broken down by digestive enzymes. It has two main components:
Soluble fiber – which dissolves in water – is readily fermented in the colon into gases and physiologically active by-products, such as short-chain fatty acids produced in the colon by gut bacteria; it is viscous, may be called prebiotic fiber, and delays gastric emptying which, in humans, can result in an extended feeling of fullness.
Insoluble fiber – which does not dissolve in water – is inert to digestive enzymes in the upper gastrointestinal tract and provides bulking. Some forms of insoluble fiber, such as resistant starches, can be fermented in the colon. Bulking fibers absorb water as they move through the digestive system, easing defecation.Dietary fiber consists of non-starch polysaccharides and other plant components such as cellulose, resistant starch, resistant dextrins, inulin, lignins, chitins, pectins, beta-glucans, and oligosaccharides.Dietary fibers can act by changing the nature of the contents of the gastrointestinal tract and by changing how other nutrients and chemicals are absorbed. Some types of soluble fiber absorb water to become a gelatinous, viscous substance which may or may not be fermented by bacteria in the digestive tract. Some types of insoluble fiber have bulking action and are not fermented. Lignin, a major dietary insoluble fiber source, may alter the rate and metabolism of soluble fibers. Other types of insoluble fiber, notably resistant starch, are fermented to produce short-chain fatty acids, which are physiologically active and confer health benefits.Food sources of dietary fiber have traditionally been divided according to whether they provide soluble or insoluble fiber. Plant foods contain both types of fiber in varying amounts, according to the plant's characteristics of viscosity and fermentability. Advantages of consuming fiber depend upon which type of fiber is consumed and which benefits may result in the gastrointestinal system. Bulking fibers – such as cellulose, hemicellulose and psyllium – absorb and hold water, promoting regularity. Viscous fibers – such as beta-glucan and psyllium – thicken the fecal mass. Fermentable fibers – such as resistant starch and inulin – feed the bacteria and microbiota of the large intestine, and are metabolized to yield short-chain fatty acids, which have diverse roles in gastrointestinal health.