Fiber Counter Ap – Let’s Get Things Moving

Fiber Counter Ap – Let’s Get Things Moving

Fiber Ap Lets Get things Moving

App Updates coming: Three new enhancements to the Fiber Counter App will be applied in July 2021

  • Add a food to favourites so you can select a food item you have previously looked up
  • Have the option to add your own food item to the calculator, food name, amount, grams of fiber
  • Save your daily tally

How to use this App:

Use the search functionality to lookup a food item and add it to your daily tally.

This app can only be used to work out your daily tally of fiber. It currently does not record your tally, allow you to enter your own food item or save a food item to favourites.  These features are coming.

Dietary fiber and health

Dietary fiber is the food that feeds the gut microbiome, as such dietary fiber and health and codependent and play a crucial role in our health.

Selection of good carbohydrates sources - vegetables, fruits, grains, legumes, nuts and seeds. Healthy vegan diet

Selection of good carbohydrates sources – vegetables, fruits, grains, legumes, nuts and seeds. Healthy vegan diet

Types of dietary fiber

Dietary fiber comes in two forms water soluble and insoluble to water.

Plant based fiber are called cellulose, hemicellulose, or lignin.

Other compounds called insoluble fiber include chitin and resistant starch. However there are more not listed here.

A summary of Soluble vs Insoluble Fiber (1)

Soluble Fiber

  • Prolongs stomach emptying so sugar is absorbed slower
  • Binds with fatty acids
  • Lower total cholesterol and LDL
  • Regulates blood sugar for people with diabetes
  • Reduces risk of heart disease

Insoluble Fiber

  • Maintains optimal balance of good microbes
  • May help prevent cancer
  • Promotes regular bowel movement
  • Prevents constipation
  • Removes toxins quickly

Carbohydrates that are the edible portion of the plants which resists digestion and absorption in the small and large digestion.

Dietary Fiber and Health – Other benefits

There are many more benefits of digestion including:

  • Promoting a sense of fullness
  • Regulation of digestion
  • Is low in calories and great for weight loss

Fiber is critical to health

After you do a bit of research you find that dietary fiber should be an essential nutrient and perhaps one could argue that it is is as critical to good health as vitamin C. Dietary fiber and health go hand in hand.

Fiber even acts as a stimulant for the liver and digestive processes. This increases the production of bile and research shows that it may help prevent gallbladder stones.

fresh fruits salad in bowl are a great a source of fiber

fresh fruits salad in bowl are a great a source of fiber

What happens when fiber ferments?

The beneficial microorganisms in the gut are called symbiotes. This is created when fermentable fiber is fermented, creating short-chain fatty acids (SCFA). This promotes health including:

lower colonic pH (i.e., raises the acidity level in the colon) which protects the lining from formation of colonic polyps and increases absorption of dietary minerals that stimulate production of T helper cells, antibodies leukocytes cytokines, and lymph mechanisms. Crucial roles in immune protection, improve barrier properties of the colonic mucosal layer.

Inhibiting inflammatory and adhesion irritants contributing to immune functions. (2)

The more you eat the more fiber you need.

The more calories you EAT THE MORE FIBER YOU NEED.

The British Nutrition Foundation recommend a minimum is 18 grams a day for health.

American dietary association 20-35 grams depending on calories consumed. Men are recommended to have more as they generally eat more than women.

However, average fiber intakes for US children and adults are less than half of the recommended levels.

Dietary fiber intake provides many health benefits.

“Individuals with high intakes of dietary fiber appear to be at a significantly lower risk for developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. Increasing fiber intake lowers blood pressure and serum cholesterol levels.

Increased intake of soluble fiber improves glycemia and insulin sensitivity in non-diabetic and diabetic individuals. Fiber supplementation in obese individuals significantly enhances weight loss. Increased fiber intake benefits a number of gastrointestinal disorders including the following:

  • gastroesophageal reflux disease
  • duodenal ulcer
  • Diverticulitis
  • Constipation, and hemorrhoids.

Prebiotic fibers appear to enhance immune function.” (3)

Fiber intake can improve longevity

Longevity and Fiber

Longevity and Fiber

The National Institute of Health found that dietary fiber intake was significantly inversely associated with the risk of total death in both men and women. In other words in increases healthspan.

It is important to remember that dietary fiber helps to negate the negative effects of sugar. Typically you will not find high sugar processed foods containing much fiber. An increase in fiber can cause an increase ing gas. Some types of fiber can block vitamin absorption.

Increase your fiber intake slowly.

Eating too much fiber or going from a low fiber diet to high fiber diet quickly can cause significant digestive upset so it is important to gradually increase your fiber intake.

Water is critical with increased fiber intake.

When increasing fiber it is very important to increase water intake.

One needs to be careful with certain types of fibers as they absorb lots of water. Chia seeds absorb 27 times their weight in water.

Dietary fiber feeds the good bacteria in the microbiome. The microbiome has large impact on the immune system and hormone production system.

A number one cause of symbiotic death (death of good bacteria) is lack of dietary fiber in our diets, antibiotics and glyphosate (round up).

So what can we do to protect ourselves and preserve our good bacteria?

A natural pre and probiotics can help to replenish the balance of good bacteria after taking antibiotics. It is also good to support general maintenance.

In conclusion it is important to get a healthy amount of dietary fiber:

And most importantly increasing the amount of dietary fiber in the diet to the recommended amounts of 25-35 grams a day. Include lots of plant based foods, vegetables, fruits, nuts, legumes, and whole grains.

If you are not eating enough fiber even with your best efforts try our recommended SunFiber Fiber Supplement. You can learn about it here.

If you are unwell or have a medical condition, seek your doctor’s advice before making changes to your diet or taking supplementation. This information is not interested to treat cure or prevent any disease.

References

(1) https://www.uccs.edu/Documents/healthcircle/pnc/health-topics/Soluble_Insoluble_Fiber.pdf

(2) https://en.wikipedia.org/wiki/Dietary_fiber

(3) Nutrition Reviews® Vol. 67(4):188–205

Would you like to learn how to improve your fiber intake in your diet?  Please contact me.

For more information please contact Katie +61 422 538 801 (Melbourne)  or email info@betterhealth4you.net

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