DIETARY FIBER

Importance of dietary fiber in adolescence

-By Shehnaaz Begum

IMPORTANCE OF DIETARY FIBERDiet is defined as the types and

amounts of food eaten daily by an individual [FDI, 1994]

Diet refers to the local action of foods on oral tissues and encompasses composition of foods, its consistency and pattern and frequency of eating.

It encompasses the food as it is eaten regardless of its fate and exerts local/direct effects upon the dentition.

FIBERoThe term “FIBER” refers to carbohydrates that cannot be digested.oFiber is only found in foods that comes from plants and vegetables.

oTypes of Fiber

oTwo types of fibers :1. Soluble Fiber2. Insoluble FiberSoluble fiber is one that

partially dissolves in water and has been shown to lower cholesterol.

Insoluble fiber doesn’t dissolve in water and that is why it helps with constipation.

WHY DO WE NEED FIBER IN OUR DAILY DIET?

FOODS RICH IN FIBER

IMPORTANCE OF FIBER IN ADOLESCENCE It promotes normal laxation.According to ”Age +5” rule, dietary

fiber intake should increase from 8 gms. per day at age of 8 yrs to 25 gms. per day by age 20 years

After 20 years of age, fiber levels of 25-35gms per day are recommended.

Currently the amount of consumption of dietary fiber among children is inadequate for optimal health promotion and disease prevention.

Diet in childhood and adolescence influence not only health of child but also the future health of adult

Therefore optimal diet during these formative years must be adequate to support the normal growth and development during childhood as well as to establish nutritional foundation for prevention of diet related chronic diseases among adults.

HOW FIBER INTAKE PREVENTS COLON CANCER

Fiber modify bacterial composition of the dominant flora by increasing bifidobacteria.

These bifidobacteria, which are saccharolytic bacteria naturally occurring in the normal colonic flora, might be beneficial to host health.

EFFECTS OF LOW FIBER DIET Constipation Irritable bowel syndrome Diverticulitis (small hernia of

digestive tract caused by long term constipation)

Coronary heart diseases Cancers (Ex. Colon cancer) Diabetes Hemorrhoids Gall stones and kidney stones

EFFECTS OF HIGH FIBER DIET A sudden increase from low fiber diet

to high fiber diet can create some abdominal pain, increase flatulence

Also more than 40gms of fiber daily are linked with decreased absorption of some important minerals such as Fe, Zn, Ca.

This occurs when fiber binds these minerals and forms insoluble salts which are excreted.

DENTAL HEALTH AND FIBER

Fibrous diet balances sugar and help to clean the teeth.

It also helps in stimulating saliva production which washes harmful acids and food particles away from the teeth.

It helps in neutralizing acids.Fiber rich diet is best natural

defense against cavities.It plays a role in maintaining

healthy gums.It protects teeth from decay.

CONCLUSION

INCLUDE THESE FOR A HEALTHY DIET

THANK YOU !!!