Fiber

FIBER- • Carbohydrates that can’t be broken down • Average consumption – in US 12 gm/day • Recommended: 35gm; Optimal 35-50gm

• 2 kinds of fiber: 1. Crude fiber- undigested fiber after laboratory acid /alkaline wash –primarily cellulose. – Structural framework for veggies- carrots, broccoli, peas – Found in fruit, veggies, whole grains, wood and plant foliage 2. Dietary fiber - amount of fiber left over after normal body digestive action. -Soluble fiber -Insoluble fiber • Fiber Functions: • Chewing ->glands and gastric secretions • Hydrophobic and bulking increases satiety • Increased volume of stools, decreased intraluminal colonic pressure, decreases diverticulitis • Fiber dilutes intestinal contents, dilutes endotoxins, and absorbs them, • Decreases bowel transit time (BTT), reducing time of exposure to toxins • Decreases BTT, decreasing time of fermentation. • Substrate for colonic bacteria to make short chain fatty acids (SCFA). Acetate, propionate, butyrate. Butyrate decreases colon cancer. SCFA provide calories for mucosal lining • Soluble fiber decreases cholesterol • Fiber slows absorption of glucose, increasing insulin sensitivity, especially certain forms of soluble fiber. –oatbran, guargum, pectin. • Fiber increases excretion of exogenous estrogens and competes with estrogen for binding sites (lignans) • Adversity of fiber: Phytic acid and oxalates often accompany high fiber foods like beans (soluble fiber with phytates in them, or rhubarb/beet greens/kale/mustard greans/spinach/chard with oxalates). • These substances reduce absorption of nutrients, especially Iron, zinc, Calcium, Magnesium. • They also reduce absorption of heavy metals (like phytates to lead) so they are useful too. • With deficiency syndromes it they can be a problem. • Phytic acid will break down with sprouting, cooking or leavening beans, wheat, barley or rye. Salad eaters have lower calcium levels.

• Sorbitol – Sugar alcohol – in apples, pears, peaches, and in some vegetables. • -Delays hunger, used in weight loss products • -Less cariogenic • -Cataracts? • Modified food starches – synthetic starches, used as thickeners. • Carrageenan – extract from algae, gum thickener, in processed foods. Can be irritating to gut in U.C. • Mannitol – in fruit, hard to digest, 50% of caloric value of glucose, absorbed slowly • Xylitol – 20% as fast as glucose, used as a non-cariogenic sweetener. See article -used for ear infections/H.Pylori • Erythritol • Stevia • Gymnema sylvestre stimulates beta cells to produce insulin, reducing blood sugar. It also reduces blood sugar • Alcohol - 7 cal/gm = 200cal/day metabolized by the liver (alcohol dehydrogenase) • -Preferentially utilized by patient instead of fat and carbs. • -Made from fermentation of glucose found in fruit and vegetables. • Milling cereals • Endosperm (seed center) concentrates toxins like lead. This is what’s left after milling Cadmium (Cd) replaces zinc in the endosperm. Zinc (Zn) can neutralize the toxic effects of Cd and is found in the outer layers of the grain which are milled away. • Bran -fibrous outer layer of the grain. –Fiber, protein and trace minerals. Highest in B3, B6, B5, B2, minerals • Endosperm –protein, gluten and gliadin and starches. • Germ –protein and highest amounts of B vitamins. Highest in B1 • Enrichment –Replaces only thiamine (B1), riboflavin (B2), niacin (B3), and iron (Fe).

• Bran -Fiber, protein and trace minerals. Highest in B3, B6, B5, B2, minerals • Endosperm – protein, gluten and gliadin & starches. • Germ –protein and highest amounts of B vitamins. Highest in B1 • Enrichment – Replaces only thiamine (B1), riboflavin (B2), niacin (B3), and iron (Fe). • Excess carbs -> low blood sugar (BS), stimulating cortisol release, then sometimes eventually high BS • Panic attacks, insomnia • Migraines • Hostility • Decreased brain function • Depression and fatigue • Sleep disorder • Decreases TH1 immunity/inflammation • Releases insulin-> insulin receptor site become resistant-> increased insulin and sugar make fat • Increased LDLs and triglycerides lowers HDLs and increases inflammatory cytokines IL6-> clots What sugars INCREASE TH1 immune function. What sugars reduce TH1 immunity and enhance TH2?

Low carb DM2 • Exercise • Protein • Fats • Fiber • Chromium/ iron/ • Herbs • Treat inflammatory foci • Allergens/ dairy/ Wheat • Low gestational intake of nutrients