Beruflich Dokumente
Kultur Dokumente
nutrition
From: altar@beaufort.sfu.ca (Ted Wayn Altar)
Subject: Dietary Fibre
Message-ID: <altar.727322081@sfu.ca>
Organization: Simon Fraser University, Burnaby, B.C., Canada
Date: Mon, 18 Jan 1993 01:54:41 GMT
Lines: 710
"Things sweet to taste prove in digestion sour"
Shakespeare (from "The Winter's Tale, III:2)
I. INTRODUCTION
Some recent queries about fibre arose on rec.food.veg.
To help sort things out a bit, I earlier posted this information
on r.f.v. I thought maybe some people here would also be
interested.
I've taken most of what follows from Hunt & Groff's text,
ADVANCED NUTRITION AND HUMAN METABOLISM, 1990.
Ted
~References:
Hunt & Groff's (1990), ADVANCED NUTRITION AND HUMAN METABOLISM,
1990.
Van Soest (1984). Some characteristics of dietary fibre and
their influence on the microbial ecology of the human colon.
PROC. NUTR. SOC., 43:25-33.
Anderson, J.(1986). Fibre and health: An overview. Nutr. Today,
21(6):27-30.
Health & Welfare Canada. (1990). NUTRITION RECOMMENDATIONS: THE
REPORT OF THE SCIENTIFIC REVIEW COMMITTEE.
METABOLISM, 1990.
~References:
Hunt & Groff's (1990), ADVANCED NUTRITION AND HUMAN METABOLISM,
1990.
Dreher, M. (1987). HANDBOOK OF DIETARY FIBER: AN APPLIED
APPROACH.
Spiller, G. (1986). CRC HAND BOOK OF DIETARY FIBER IN HUMAN
NUTRITION. CRC Pr.
Kay & Truswell (1977). Effect of citrus pectin on blood lipids
and fecal steroid excretion in man. AM. J. CLIN. NUTR.,
30:171-5.
VIII. DETOXIFICATION
Microbial proliferation and excretion is not only important
for increasing fecal volume but is thought to play an
important role as a "DETOXIFICATION MECHANISM".
In works as follows. Increased microbial cell synthesis
would scavenge degradable nitrogenous substances and thereby
sequester those substances into the microbes themselves,
which in turn are eventually excreted.
The downside to this function is that excessive microbial
proliferation may decrease mineral absorption. What is
thought to happen is that certain essential elements may
become bound in the microbial cells themselves, to then be
excreted rather than absorbed. In contrast, the more
rapidly fermentable fibre components release their calcium,
zinc and iron for absorption by the colon as fermentation
occurs.
Fibre from fruit and vegetables is less effective in
increasing fecal bulk since much of their fibre consists of
rapidly fermentable pectin and the less microbial promoting
cellulose. Hence, for every 1 gram extra of vegetable fibre
consumed, only about a 1.9 gram increase in fecal weight
occurs. In contrast to cereal fibre, fruit and vegetable
fibre which contain considerable amounts of pectin, can
delay gastric emptying and reduce glucose absorption because
of its gellation quality.
It would seem that both fast and slow fermentable fibres
should be consumed. Again, it is not simply the amount of
fibre that should be important, but also that fibre from
VARIOUS sources be ingested so that a varied selection of
fibre components are part of one's diet.
A comparison of the levels of mutagens in the faeces of 12
omnivores, 6 vegetarians and 6 vegans showed even with this
small sample significant lower loves in the vegans and
vegetarians. volunteers showed. Another study with
volunteers on 20-day experimental diets showed that vegan
diets produced the lowest concentration of bile acids, and
of course cholesterol, in their faeces. Apparently a high
concentration of bile acids or cholesterol in faeces is
associated with risk of colorectal cancer.
~References:
Hunt & Groff's (1990), ADVANCED NUTRITION AND HUMAN
METABOLISM, 1990.
Van Soest (1984). Some characteristics of dietary fibre and
their influence on the microbial ecology of the human
colon. PROC. NUTR. SOC., 43:25-33.
Kuhnlein et al. (1981). Mutagens in feces from vegetarians
and non-vegetarians. MUTATION RES., 85:1-12.
Van Faasen et al. (1987). Bile acids, neutral steroids, and
bacteria in feces as affected by a mixed, a lactovegetarian, and a vegan diet. AM. J. CLIN. NUTR.,
46:962-67.
45 g/d
38 g/d
22
regard. :-)
~References:
Hunt & Groff's (1990), ADVANCED NUTRITION AND HUMAN METABOLISM,
1990.
Carlson et al. (1985). A comparative evaluation of vegan,
vegetarian and omnivore diets. J. PLANT FOODS, 6:89-100
Lines: 106
2.72
8.5
.71
1.31
2.01
5.95
Vegetables
broccoli
beans, baked
cabbage (boiled)
corn (canned)
lettuce
onions (raw)
peas (raw, frozen)
carrots (boiled)
tomato (fresh)
4.10
7.27
2.83
5.68
1.53
2.10
7.75
3.70
1.40
.85
1.41
.69
.64
1.06
.55
2.09
1.48
.45
2.92
5.67
1.76
4.97
.47
1.55
5.48
2.22
.65
.03
.19
.38
.08
trace
trace
.18
trace
.30
Fruits
apple (flesh)
apples (peels
banana
peach (flesh & skin)
pear (flesh)
pear (peels)
strawberries
1.42
3.71
1.75
2.28
2.44
8.59
2.12
.48
1.01
.37
.2
.67
2.18
.33
.94
2.21
1.12
1.46
1.32
3.72
.98
.01
.49
.26
.62
.45
2.67
.81
Preserves
trace
1.24
strawberry jam
1.12
.11
.85
.15
Peanuts
9.30
1.69
6.40
1.21
peanut butter
7.55
1.91
5.64
trace
(adapted from Southgate et al., A guide to calculating
intakes of dietary fiber. J. HUM. NUTR., 1976, 30:303-13)
1 slice
1 slice
Vegetables
broccoli
beans, baked
cabbage (boiled)
corn (canned)
lettuce
onions (raw)
peas (raw, frozen)
carrots (boiled)
tomato (fresh)
1/2 cup
1/3 cup
1/2 cup
1/2 cup
1/2 cup
9/4" onion
1/2 cup
1/2 cup
small tomato
Fruits
apple (flesh)
1 medium apple
apples (peels
1 medium apple
banana
6" banana
peach (flesh & skin) 1 medium peach
pear (flesh)
1/2 medium pear
pear (peels)
1/2 medium pear
strawberries
10 large berries
Preserves
strawberry jam
1 Tbsp
Serving
weight
(g)
Total dietary
fiber/serving
(g)
23
23
.63
1.96
73
85
73
83
55
100
73
75
100
2.99
6.18
2.07
4.72
.84
2.10
5.66
2.78
1.40
141
11
100
100
87
11
100
2.00
.41
1.75
2.28
1.12
.95
2.12
20
.22
Peanuts
1 Tbsp
9
.84
peanut butter
1 Tbsp
15
1.13
(adapted from Southgate et al., A guide to calculating
intakes of dietary fiber. J. HUM. NUTR., 1976, 30:303-13)
Cheers,
ted