DOCSLIB.ORG

Too Much Fiber a Diet High in Fiber Has Many Which Limits Absorption of These in Your Diet, Here’S How to Reduce The

Total Page：16

File Type：pdf, Size：1020Kb

Download full-text PDF Read full-text
Too Much Fiber a Diet High in Fiber Has Many Which Limits Absorption of These in Your Diet, Here’S How to Reduce The Fiber-How Much is Too Much? Dietary Fiber is the indigestible parts Negative Effects of Fiber: Feeling Too Full? that is added to processed foods in the of plants and Functional Fiber is fiber form of non-digestible carbohydrates. • Fiber can bind minerals such as If you’re experiencing bloating or any micronutrients.calcium, magnesium, iron and zinc, discomfort:other side effect from too much fiber A diet high in fiber has many which limits absorption of these in your diet, here’s how to reduce the • Remove added fiber products from health benefits, including decreased • Intestinal blockage is rare but serious your diet. The fiber found in products cholesterol levels, insulin and blood and occurs when individuals eat like high fiber cereal bars is more sugar stability, and assistance with too much fiber and do not consume upsetting to your GI system than weight management. While it’s enough fluid. naturally occurring dietary fiber. recommended that young women eat Where is Fiber Found? 25 grams of fiber a day and young 70 grams leads to negative effects. Just • Take a look at your meals. If each men aim for 38 grams per day, above forof the either options a grain are or high protein? in fiber, how mean that more is better! • Fruit and vegetables about choosing a lower fiber option because some is good, does not always • Whole grains such as brown rice, vegetables. Signs You’re Consuming quinoa, whole wheat bread, cereal. • Choose cooked instead of raw Too Much Fiber: • Beans and legumes. • andSkip candy. foods that increase bloating, Find us on Facebook • crampingGastrointestinal and/or distress, diarrhea. which may • Nuts and seeds, including chia and such as sugar free gum, cough drops Duke Student Health include bloating, gas, constipation, flax seeds. Nutrition Services Follow us on Twitter • As an added ingredient (look for @du_nutrition • Decrease in appetite or early satiety. inulin, chicory root, maltodextrin, due to high volume meals resulting polydextrose, soy hulls, oat fiber, For more information visit: • Inability to consume enough energy sorghum fiber, beet fiber, corn fiber, https://studentafairs. granola bars or other foods labeled as soy fiber or guar gum) in protein or (Continued) duke.edu/studenthealth/ muscle gain. “High Fiber”. nutrition in weight loss or lack of weight/ Fiber-How Much is Too Much? (Continued) How Could I Possibly Eat More than 50 Grams a Day? Breakfast 1 cup oatmeal ................................................................................................ 8 g 2 T almonds ..................................................................................................... 1 g 2 T raisins ....................................................................................................... 1 g 1.5 T chia seeds ............................................................................................. 3 g Lunch ........................................................................ 8 g Turkey Sandwich— .................................................. 1 g 12 cupslices baby whole carrots grain ....................................................................................... bread 3 g 1 appleslice of .............................................................................................................. tomato, 2 leaves of romaine 3 g Snack ................................................................................. 9 g HighDinner Fiber Cereal Bar 1 cup of lentils ............................................................................................ 16 g 1 cup of quinoa ............................................................................................. 6 g ................................................................................... 3 g Find us on Facebook Duke Student Health 1Snack cup of cooked kale Nutrition Services 2 cups of popcorn ........................................................................................ 2 g Follow us on Twitter @du_nutrition Total: ............................................................................................................. 70 g For more information visit: https://studentafairs. duke.edu/studenthealth/ nutrition .
Load more

Recommended publications
  • Natural Materials for the Textile Industry Alain Stout
    English by Alain Stout For the Textile Industry Natural Materials for the Textile Industry Alain Stout Compiled and created by: Alain Stout in 2015 Official E-Book: 10-3-3016 Website: www.TakodaBrand.com Social Media: @TakodaBrand Location: Rotterdam, Holland Sources: www.wikipedia.com www.sensiseeds.nl Translated by: Microsoft Translator via http://www.bing.com/translator Natural Materials for the Textile Industry Alain Stout Table of Contents For Word .............................................................................................................................. 5 Textile in General ................................................................................................................. 7 Manufacture ....................................................................................................................... 8 History ................................................................................................................................ 9 Raw materials .................................................................................................................... 9 Techniques ......................................................................................................................... 9 Applications ...................................................................................................................... 10 Textile trade in Netherlands and Belgium .................................................................... 11 Textile industry ...................................................................................................................
    [Show full text]
  • Choosing the Proper Short Cut Fiber for Your Nonwoven Web
    Choosing The Proper Short Cut Fiber for Your Nonwoven Web ABSTRACT You have decided that your web needs a synthetic fiber. There are three important factors that have to be considered: generic type, diameter, and length. In order to make the right choice, it is important to know the chemical and physical characteristics of the numerous man-made fibers, and to understand what is meant by terms such as denier and denier per filament (dpf). PROPERTIES Denier Denier is a property that varies depending on the fiber type. It is defined as the weight in grams of 9,000 meters of fiber. The current standard of denier is 0.05 grams per 450 meters. Yarn is usually made up of numerous filaments. The denier of the yarn divided by its number of filaments is the denier per filament (dpf). Thus, denier per filament is a method of expressing the diameter of a fiber. Obviously, the smaller the denier per filament, the more filaments there are in the yarn. If a fairly closed, tight web is desired, then lower dpf fibers (1.5 or 3.0) are preferred. On the other hand, if high porosity is desired in the web, a larger dpf fiber - perhaps 6.0 or 12.0 - should be chosen. Here are the formulas for converting denier into microns, mils, or decitex: Diameter in microns = 11.89 x (denier / density in grams per milliliter)½ Diameter in mils = diameter in microns x .03937 Decitex = denier x 1.1 The following chart may be helpful. Our stock fibers are listed along with their density and the diameter in denier, micron, mils, and decitex for each: Diameter Generic Type
    [Show full text]
  • Does Dietary Fiber Affect the Levels of Nutritional Components After Feed Formulation?
    fibers Article Does Dietary Fiber Affect the Levels of Nutritional Components after Feed Formulation? Seidu Adams 1 ID , Cornelius Tlotliso Sello 2, Gui-Xin Qin 1,3,4, Dongsheng Che 1,3,4,* and Rui Han 1,3,4 1 College of Animal Science and Technology, Jilin Agricultural University, Changchun 130118, China; [email protected] (S.A.); [email protected] (G.-X.Q.); [email protected] (R.H.) 2 College of Animal Science and Technology, Department of Animal Genetics, Breeding and Reproduction, Jilin Agricultural University, Changchun 130118, China; [email protected] 3 Key Laboratory of Animal Production, Product Quality and Security, Jilin Agricultural University, Ministry of Education, Changchun 130118, China 4 Jilin Provincial Key Laboratory of Animal Nutrition and Feed Science, Jilin Agricultural University, Changchun 130118, China * Correspondence: [email protected]; Tel.: +86-136-4431-9554 Received: 12 January 2018; Accepted: 25 April 2018; Published: 7 May 2018 Abstract: Studies on dietary fiber and nutrient bioavailability have gained an increasing interest in both human and animal nutrition. Questions are increasingly being asked regarding the faith of nutrient components such as proteins, minerals, vitamins, and lipids after feed formulation. The aim of this review is to evaluate the evidence with the perspective of fiber usage in feed formulation. The consumption of dietary fiber may affect the absorption of nutrients in different ways. The physicochemical factors of dietary fiber, such as fermentation, bulking ability, binding ability, viscosity and gel formation, water-holding capacity and solubility affect nutrient absorption. The dietary fiber intake influences the different methods in which nutrients are absorbed.
    [Show full text]
  • Yarn Numbering Systems
    TECHNICAL BULLETIN 6399 Weston Parkway, Cary, North Carolina, 27513 • Telephone (919) 678-2220 TRI 1014 YARN NUMBERING SYSTEMS © 2003 Cotton Incorporated. All rights reserved; America’s Cotton Producers and Importers. TABLE OF CONTENTS Page INTRODUCTION 1 DIRECT SYSTEMS 1 INDIRECT SYSTEMS 2 CONVERSION 4 PLIED YARNS 4 YARN DIAMETER 5 YARN NUMBERING SYSTEMS - TABLE 1 6 CONVERSION FACTORS - TABLE 2 7 YARN NUMBERING SYSTEMS INTRODUCTION Textiles are often sold on a weight basis and consequently it is natural to express the size of "thickness" of a yarn in terms of weight (or mass). There are two basic ways in which this may be done. These are: (a) by saying how much a given length of yarn weighs, or (b) by saying what length of yarn one would have in a given weight. Generally these are known as the direct and indirect systems of yarn numbering, respectively. In other words: Weight(or mass) Direct yarn number = Length Length Indirect yarn number = Weight(or mass) It will be noted that one is the inverse of the other. In the first case, the number gets larger as the yarn or strand gets coarser. In the second case, the number gets smaller as the yarn or strand gets coarser. Each system has its advantages and disadvantages and each has found areas in which, by custom, it is used. It so happens that because long, thin strands are usually involved, the length figures are usually large and the weight figures are small. Consequently, the yarn numbers would get impossibly large or impossibly small unless special units are used.
    [Show full text]
  • Investigation of the Mechanical Properties of a Carbon Fibre-Reinforced Nylon Filament for 3D Printing
    machines Article Investigation of the Mechanical Properties of a Carbon Fibre-Reinforced Nylon Filament for 3D Printing Flaviana Calignano 1,* , Massimo Lorusso 2 , Ignanio Roppolo 3 and Paolo Minetola 1 1 Department of Management and Production Engineering, Politecnico di Torino, Corso Duca degli Abruzzi 24, 10129 Turin, Italy; [email protected] 2 Istituto Italiano di Tecnologia, Center for Sustainable Future Technologies IIT@Polito, Corso Trento 21, 10129 Turin, Italy; [email protected] 3 Department of Applied Science and Technology, Politecnico di Torino, Corso Duca degli Abruzzi 24, 10129 Turin, Italy; [email protected] * Correspondence: fl[email protected]; Tel.: +39-011-090-7218 Received: 19 July 2020; Accepted: 2 September 2020; Published: 4 September 2020 Abstract: Additive manufacturing (i.e., 3D printing) has rapidly developed in recent years. In the recent past, many researchers have highlighted the development of in-house filaments for fused filament fabrication (FFF), which can extend the corresponding field of application. Due to the limited mechanical properties and deficient functionality of printed polymer parts, there is a need to develop printable polymer composites that exhibit high performance. This study analyses the actual mechanical characteristics of parts fabricated with a low-cost printer from a carbon fibre-reinforced nylon filament. The results show that the obtained values differ considerably from the values presented in the datasheets of various filament suppliers. Moreover, the hardness and tensile strength are influenced by the building direction, the infill percentage, and the thermal stresses, whereas the resilience is affected only by the building direction. Furthermore, the relationship between the mechanical properties and the filling factor is not linear.
    [Show full text]
  • Food Habits and Nutritional Status of East Indian Hindu
    FOOD HABITS AND NUTRITIONAL STATUS OF EAST INDIAN HINDU CHILDREN IN BRITISH COLUMBIA by CLARA MING LEE£1 B.Sc.(Food Science), McGill University, 1975 A THESIS.: SUBMITTED IN PARTIAL FULFILLMENT OF THE REQUIREMENTS FOR THE DEGREE OF MASTER OF SCIENCE in the Division of HUMAN NUTRITION SCHOOL OF HOME ECONOMICS We accept this thesis as confirming to the required standard. THE UNIVERSITY OF BRITISH COLUMBIA September, 1977 fcT) CLARA MING LEE PI, 1978 In presenting this thesis in partial fulfilment of the requirements for an advanced degree at the University of British Columbia, I agree that the Library shall make it freely available for reference and study. I further agree that permission for extensive copying of this thesis for scholarly purposes may be granted by the Head of my Department or by his representatives. It is understood that copying or publication of this thesis for financial gain shall not be allowed without my written permission. Department of HOME ECONOMICS The University of British Columbia 2075 Wesbrook Place Vancouver, Canada V6T 1WS FEB 8, 1978 i ABSTRACT A cross-sectional study was carried out to assess the nutritional stutus of a sample of East Indian children in the Vancouver area. The study sample consisted of 132 children from 3 months to 1$ years of age, whose parents belonged to the congregation of the Vishwa Hindu Parished Temple in Bur- naby, B.C. In the dietary assessment of nutritional status, a 24-hour diet recall and a food habits questionnaire were em• ployed on the 132 children. The Canadian Dietary Standard (revised 1975) and Nutrition Canada categories were used for an evaluation of their dietary intake.
    [Show full text]
  • Technical Product Guide
    strength in materials Technical Product Guide www.agy.com Table of Contents Corporate Overview AGY provides the best quality, highest performance, and broadest range of glass fiber yarns, rovings and chop products to Corporate Overview .............................1 a wide variety of markets and end uses. Although founded as an independent entity Glass Fiber Manufacturing ...................2 in 1998, AGY has a 50+ year history of serving the composites industry. Nomenclature ......................................3 Globally, AGY has over 600 employees Conversion Tables ...............................6 involved in production, sales, distribution and development of our products. Our AGY Glass Yarns .................................8 world headquarters, technology center and manufacturing facility are located in Aiken, AGY Glass Rovings ...........................14 SC U.S.A. AGY Chopped Glass ..........................16 We also have commercial and administrative offices in Lyon, France, and AGY Packaging Specificaions ............18 a commercial office in Shanghai, China. AGY Sizing Systems ..........................20 Typical Fiber Properties .....................26 Glossary of Terms ..............................28 strength in materials 1 Glass Fiber Manufacturing Glass Fiber Nomenclature AGY glass fibers are made from molten glass. The viscous liquid is General drawn through tiny holes at the base of the furnace to form hair-like Glass fiber yarns are typically identified by either an inch-pound based system (U.S. customary system) or a TEX/metric system (based on the SI*/metric system). filaments. A protective sizing, applied as the filament cools and This section gives a brief description of glass fiber yarn nomenclature, including hardens, helps prevent abrasion during additional processing and comparisons of the two systems (see table on page 4). A more comprehensive makes the glass compatible with various resin systems.
    [Show full text]
  • The Heart Health Benefits of Dietary Fiber
    Conclusions. Heart disease continues to be one of the most factors for cardiovascular disease, including blood pressure, weight, widespread health problems in the United States. Fortunately, it is and glucose levels. Not all fibers provide the same cardiovascular ™ also among the most preventable health problems. To that end, benefits; however, and differences among the various types of fibers Expert Views Americans are encouraged to adopt heart-healthy habits, which should be appreciated when choosing a fiber supplement. Psyllium include a healthy diet and regular exercise.7 In addition to being an and oat fibers are the only fibers that have been recognized by the GI HealtH & Wellness | Issue four | february 2011 important part of a healthy diet, dietary fibers provide a number of FDA for their cholesterol-lowering and cardiovascular benefits, while cardiovascular benefits. The cholesterol-lowering benefits of certain other fibers such as calcium polycarbophil are indicated for their fibers (psyllium and oat fibers) as adjunct to a low-fat diet are well- laxation effects. An understanding of these differences should allow features: the heart health benefits of recognized and have been demonstrated in numerous well-controlled physicians and patients to tailor their choice of dietary fiber and fiber trials. Further, dietary fibers have beneficial effects on other key risk supplements to better meet their individual health goals. One dietary fiber CHD Prevalence february Is amerIcan Heart HealtH montH Cholesterol Lowering Benefits Heart
    [Show full text]
  • Pearling Barley and Rye to Produce Phytosterol-Rich Fractions Anna-Maija Lampia,*, Robert A
    Pearling Barley and Rye to Produce Phytosterol-Rich Fractions Anna-Maija Lampia,*, Robert A. Moreaub, Vieno Piironena, and Kevin B. Hicksb aDepartment of Applied Chemistry and Microbiology, University of Helsinki, Finland, and bUSDA, ARS, Eastern Regional Research Center, Wyndmoor, Pennsylvania 19038, ABSTRACT: Because of the positive health effects of phyto- in the kernels and are more concentrated in the outer layers sterols, phytosterol-enriched foods and foods containing than in the starch-rich endosperm (6,7). During the milling of elevated levels of natural phytosterols are being developed. some grains, pearling is a traditional way of gradually remov- Phytosterol contents in cereals are moderate, whereas their lev- ing the hull, pericarp, and other outer layers of the kernels and els in the outer layers of the kernels are higher. The phytosterols germ as pearling fines to produce pearled grains. It is the most in cereals are currently underutilized; thus, there is a need to common technique used to fractionate barley (8). The abra- create or identify processing fractions that are enriched in sion of rye and barley to produce high-starch pearled grains phytosterols. In this study, pearling of hulless barley and rye was investigated as a potential process to make fractions with higher also has been used to improve fuel ethanol production (9,10). levels of phytosterols. The grains were pearled with a labora- There is a need to find new food uses for the pearling fines tory-scale pearler to produce pearling fines and pearled grains. and other possible low-starch by-products remaining after Lipids were extracted by accelerated solvent extraction, and separation of the high-starch pearled grain.
    [Show full text]
  • Mypyramid Food Groups
    Know how. Know now. Learn at Home: Nutrition Lessons for Healthy Living MyPyramid Food Groups By choosing to complete this mail lesson, you have taken the first step in learning more about the im- portance of nutrition and its relationship to good health. MyPyramid shows us what and how much we need to eat. It also shows us we need to be physically active. To complete this lesson: • Carefully read this lesson. It should take about 15-20 minutes to complete. • Answer the questions included with this lesson. • When you are finished, place the questions in the prepaid envelope and place the envelope in the mail. MyPyramid Food Groups – Orange is for the Grain group MyPyramid shows the impor- – Green is for the Vegetable group tance of making good food choices – Red is for the Fruit group from each of the five food groups every day. It also shows the impor- – Yellow is for Oils tance of being physically active most days of the week and making changes – Blue is for the Dairy group “one step at a time.” This mail lesson – Purple is for the Protein Foods group will discuss: • The MyPyramid symbol How Much Do You Need Every Day? • How much do you need every day? Calorie Level 2,000* • MyPyramid food groups Grain Group 6 ounces • Where do other foods fit? Vegetable Group 2 ½ cups MyPyramid Symbol Fruit Group 2 cups • The MyPyramid symbol shows six color bands Dairy Group 3 cups that run from the bottom of the pyramid to the Protein Foods Group 5 ½ ounces top.
    [Show full text]
  • Peak Week Recommendations for Bodybuilders: an Evidence Based Approach Guillermo Escalante1, Scott W
    Escalante et al. BMC Sports Science, Medicine and Rehabilitation (2021) 13:68 https://doi.org/10.1186/s13102-021-00296-y REVIEW Open Access Peak week recommendations for bodybuilders: an evidence based approach Guillermo Escalante1, Scott W. Stevenson2, Christopher Barakat3,4, Alan A. Aragon5 and Brad J. Schoenfeld6* Abstract Bodybuilding is a competitive endeavor where a combination of muscle size, symmetry, “conditioning” (low body fat levels), and stage presentation are judged. Success in bodybuilding requires that competitors achieve their peak physique during the day of competition. To this end, competitors have been reported to employ various peaking interventions during the final days leading to competition. Commonly reported peaking strategies include altering exercise and nutritional regimens, including manipulation of macronutrient, water, and electrolyte intake, as well as consumption of various dietary supplements. The primary goals for these interventions are to maximize muscle glycogen content, minimize subcutaneous water, and reduce the risk abdominal bloating to bring about a more aesthetically pleasing physique. Unfortunately, there is a dearth of evidence to support the commonly reported practices employed by bodybuilders during peak week. Hence, the purpose of this article is to critically review the current literature as to the scientific support for pre-contest peaking protocols most commonly employed by bodybuilders and provide evidence-based recommendations as safe and effective strategies on the topic. Keywords: Bodybuilding, Competition, Contest, Peaking Background muscle glycogen content as a means to enhance muscle Bodybuilding is a competitive endeavor where a combin- “fullness” (i.e. volume), (2) minimizing subcutaneous ation of muscle size, symmetry, “conditioning” (low body water (in an effort to look “dry” as opposed to “watery,” fat levels), and stage presentation are judged.
    [Show full text]
  • How Do I Follow a Healthy Diet Pattern?
    ANSWERS Lifestyle + Risk Reduction by heart Diet + Nutrition How Do I Follow a Healthy Diet Pattern? The American Heart Association recommends a healthy eating pattern that emphasizes vegetables, fruits and whole grains. It includes skinless poultry, fish and legumes (beans, peas and lentils); nontropical vegetable oils; and nuts and seeds. Limit your intake of sodium, sweets, sugar- sweetened beverages and red and processed meats. Everything you eat and drink is part of your diet pattern. Make healthy choices today and they’ll add up to healthier tomorrows for you! Vegetables Whole grains • Eat a variety of colors and types, especially deeply • At least half of your servings should be high-fiber whole colored vegetables, such as spinach, carrots and broccoli. grains. Select items like whole-wheat bread, whole- • All vegetables count, including fresh, frozen, canned or grain crackers and brown rice. Look at the ingredients dried. Look for vegetables canned in water. For frozen list to see that the first ingredient is a whole grain. vegetables, choose those without high-calorie sauces or • Aim for about 25 grams of fiber from foods each day. added sodium or sugars. Check the Nutrition Facts label for dietary fiber content. • Examples of a portion per serving are: 2 cups raw leafy • Examples of a portion per serving are: 1 slice bread; ½ greens; 1 cup cut-up raw or cooked vegetables (about cup hot cereal; 1 cup cereal flakes; or ½ cup cooked rice the size of a fist); or 1 cup 100% vegetable juice (no salt or pasta (about the size of a baseball).
    [Show full text]