Most fiber is, like other carbohydrates, made up of many glucose molecules. However, fiber does not break down into glucose before it gets to the colon, and often not even there. Even so, fiber does have effects on our digestion all along the way.
The stomach: In the stomach, fiber is bulky, so it tends to make us feel full. However, insoluble fiber moves out of the stomach fast unless there is fat, protein, or soluble fiber to slow it down. Soluble fiber, especially the viscous types that hold onto water, will slow down stomach emptying, especially when eaten with lots of fluid and some fat. This is at least partly why soluble fiber tends to decrease the glycemic effect of a meal - the contents of the stomach more gradually enter the small intestine, and from there, the blood.
The small intestine: In the small intestine, it's a similar situation - the presence of insoluble fiber tends to speed "transit time" up, and the gel-like soluble fiber slows things down.
The colon: As we have seen in the other parts of this series, in the colon there is a whole other digestive world happening with the (mostly friendly) bacteria in the colon.
Life in the Colon
It's common to think of the colon as a place where water is removed from whatever is left from digesting the food, and the rest is moved along towards the toilet. But there is actually a whole world in our guts, occupied by ten times the bacteria as the numbers of all of our human cells (this includes all bacteria from the mouth to the anus). We literally could not stay alive if it wasn't for the wonderful friendly bacteria in our digestive systems, where battles are fought, helpful substances are manufactured, and the immune system is bolstered. Did you know that in "Colon World":
• Vitamins are constructed (particularly Vitamin K and some B vitamins)
• More minerals are absorbed into the bloodstream
• Friendly bacteria crowd out the ones that cause disease, such as Salmonella
• Friendly bacteria lower the levels of some toxins, such as ammonia
• Special fats, called short-chain fatty acids, are manufactured, most of which are absorbed into the bloodstream, but some are used to feed the cells of the colon.
• The health of colon cells, which turn over rapidly, is for the most part dependent upon the bacteria of "Colon World", which in turn is dependent upon the food we give these bacteria.
It is the short-chain fatty acids which are getting the most attention recently. It is difficult to get these in our food, so the body relies on the process going on in "Colon World" to make these fats for us. Evidence is building that they are important in keeping the cells of the colon healthy and preventing such conditions as ulcerative colitis, colon cancer, and diverticular disease. They may also help regulate cholesterol and even, to some extent, insulin responses.
What Types of Fiber Feed the Colon?
The fiber types that are most amenable to fermentation are the soluble ones - gums, pectins, etc, found in such foods as berries, beans, flax seeds, plums, apples, and oats, and in some fiber supplements, such as those using psyllium and guar gum. Oligosaccharides and resistant starch also provide fodder for the bacteria. Different "bacteria food" produces different kinds of SCFAs and other products, so it's important to get a variety of fibers in our foods.
Insoluble fiber (found in such foods as vegetables, the bran of grains e.g. wheat bran, nuts, and seeds) isn't available for much fermentation, but it is still important in the colon. Not only does it provide bulk in the stool, its tendency to "speed things along" means that the fermentation will take place all along the length of the colon, including the near the end, where the majority of colon cancer occurs. Without insoluble fiber, most of the fermentation would take place in the top part of the colon, so the colon cells there would get most of the benefit.
What are the other benefits of dietary fiber?
Besides reducing the glycemic effect of meals and contributing to colon health, there is evidence that fiber may benefit us in other ways. It seems to help lower cholesterol and triglycerides, and also may help to prevent:
• Ulcers, particularly in the beginning of the small intestine (duodenal ulcers)
• Diabetes
• Heart Disease
• Cancer
References:
• Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients) (2005), Food and Nutrition Board, National Academy of Sciences
Did you Know:
You Can Exercise Away Anxiety
Doing moderate to vigorous exercise reduces stress and anxiety the natural way. If you burn 850 calories weekly, you can keep you stress level lower. So get out and walk for 30 minutes or jog for 15 and enjoy a calmer feeling!
Though the journey that lies ahead may have valleys and hills, the climb will be worth it. The threatening shadows that try to damper the spirit will give way to a better awareness of the light that lies ahead. To press forward, will move us beyond our own perceptions and limitations, and give us the ability to see that success is found not outside, but within us.
Thursday, September 24, 2009
Wednesday, September 9, 2009
The Human Body is Mostly Water, and so....
Drink that Water!
Water is a critical component of your body, making up between 55 and 60 percent of your weight. Your body can’t store water (unlike fat), so you need to replenish it often. That’s why it is so important to get at least 64 oz. of water daily.
Water plays a key role in supporting health, particularly during weight loss, when it helps remove toxins and other unhealthy substances stored in your fat cells. Being well hydrated helps all our organs and systems function properly. In fact, every function in your body takes place in water. It’s the solvent that moves nutrients, hormones, antibodies, and oxygen through your bloodstream and lymphatic system, and removes waste. And of course, it’s essential to your kidney’s ability to filter and eliminate metabolic byproducts and toxins. If you don’t drink enough, your body is forced to recycle dirty water, diminishing the efficiency of every metabolic function.
What you may not realize is that we actually lose nearly twelve cups of water every day: two cups through perspiration, six cups through urine, two to four through breathing---and nearly one cup through the soles of your feet! And in high altitudes or dry environments, you lose even more.
During your weight loss phase, there are even more good reasons to make a conscious effort to drink your eight glasses a day. Here are a few:
- It’s calorie free, but helps you feel full and satisfied
- It keeps you from overeating. Studies have shown that when we feel hungry, 30 percent of the time our bodies are actually signaling for water.
- It facilitates the removal of toxins such as pesticides and preservatives from your cells
- It prevents dehydration as your body eliminates excess salt and water from a diet of too much processed food.
- It minimizes or eliminates fatigue, lack of energy, headaches, and unclear thinking.
- It speeds up metabolism. A recent study showed that drinking two 8 ounce glasses of cold water increased metabolic rate by 30 percent for ninety minutes after.
- It helps your liver convert fat to energy.
- It compensates for the loss of glycogen stores as you lose weight.
-----taken from Dr. A’s, Habits of Health
Thai Pork Lettuce Wraps
1 lb. ground pork
1 med. Zucchini, cut into bite size strips
½ cup finely chopped red sweet pepper
¼ cup chopped green onions (2)
1/8 to ¼ tsp. crushed red pepper flakes (optional)
Lettuce leaves (iceburg, butterhead, or romaine)
Peanut sauce:
In a small sauce pan, whish together 1/3 cup natural peanut butter, 1/3 cup water, 3 T. lite soy sauce, 2 cloves minced, and ¼ tsp. ground ginger. Cook over low heat until heated through, whisking constantly. Stir in 1 T. snipped fresh cilantro.
In a large skillet, cook pork until brown. Drain fat. Stir in vegetables and red pepper flakes if desired. Cook and stir 2 to 3 minutes or until mixture is heated through. Remove from heat and stir in ½ of the peanut sauce.
To assemble, divide pork mixture among lettuce leaves. Drizzle with extra peanut sauce.
Makes 4 servings
Per serving: 297 Calories, 8 g. carbs, 2 g. fiber, 22 g protein.
I decided to no longer bore you with the details of what I eat each day, you get the picture by now. Yes, I am still in the weight loss phase (minus a few bad days). I am down 10 pounds from when I first started this blog. Not bad, considering a bad week in Reno, and a few other days the little beasties got me. I will continue on until I get to where I feel good and where my body can maintain without considerable struggle.
Nevertheless, I feel great, and I can tell that eating the right things definitely helps me have more energy, more clarity of mind and reinforces the fact that we are what we eat :)
Shout out to.......Dr. White and his 10 pound loss in 10 days! Off to a great start and a shining example for his patients.
Did you know...."Leisure time sedentariness has resulted from the availability and volitional use of pervasive mechanization. When the energetic cost of non-work mechanization is estimated experimentally it approximates to 100 to 200 calories a day. A caloric deficit that potentially could account for the entire obesity epidemic. -- quote from Levine J A., Levine Lab, Mayo Clinic, mayoresearch.mayo.edu/mayo/research/levine_lab
Water is a critical component of your body, making up between 55 and 60 percent of your weight. Your body can’t store water (unlike fat), so you need to replenish it often. That’s why it is so important to get at least 64 oz. of water daily.
Water plays a key role in supporting health, particularly during weight loss, when it helps remove toxins and other unhealthy substances stored in your fat cells. Being well hydrated helps all our organs and systems function properly. In fact, every function in your body takes place in water. It’s the solvent that moves nutrients, hormones, antibodies, and oxygen through your bloodstream and lymphatic system, and removes waste. And of course, it’s essential to your kidney’s ability to filter and eliminate metabolic byproducts and toxins. If you don’t drink enough, your body is forced to recycle dirty water, diminishing the efficiency of every metabolic function.
What you may not realize is that we actually lose nearly twelve cups of water every day: two cups through perspiration, six cups through urine, two to four through breathing---and nearly one cup through the soles of your feet! And in high altitudes or dry environments, you lose even more.
During your weight loss phase, there are even more good reasons to make a conscious effort to drink your eight glasses a day. Here are a few:
- It’s calorie free, but helps you feel full and satisfied
- It keeps you from overeating. Studies have shown that when we feel hungry, 30 percent of the time our bodies are actually signaling for water.
- It facilitates the removal of toxins such as pesticides and preservatives from your cells
- It prevents dehydration as your body eliminates excess salt and water from a diet of too much processed food.
- It minimizes or eliminates fatigue, lack of energy, headaches, and unclear thinking.
- It speeds up metabolism. A recent study showed that drinking two 8 ounce glasses of cold water increased metabolic rate by 30 percent for ninety minutes after.
- It helps your liver convert fat to energy.
- It compensates for the loss of glycogen stores as you lose weight.
-----taken from Dr. A’s, Habits of Health
Thai Pork Lettuce Wraps
1 lb. ground pork
1 med. Zucchini, cut into bite size strips
½ cup finely chopped red sweet pepper
¼ cup chopped green onions (2)
1/8 to ¼ tsp. crushed red pepper flakes (optional)
Lettuce leaves (iceburg, butterhead, or romaine)
Peanut sauce:
In a small sauce pan, whish together 1/3 cup natural peanut butter, 1/3 cup water, 3 T. lite soy sauce, 2 cloves minced, and ¼ tsp. ground ginger. Cook over low heat until heated through, whisking constantly. Stir in 1 T. snipped fresh cilantro.
In a large skillet, cook pork until brown. Drain fat. Stir in vegetables and red pepper flakes if desired. Cook and stir 2 to 3 minutes or until mixture is heated through. Remove from heat and stir in ½ of the peanut sauce.
To assemble, divide pork mixture among lettuce leaves. Drizzle with extra peanut sauce.
Makes 4 servings
Per serving: 297 Calories, 8 g. carbs, 2 g. fiber, 22 g protein.
I decided to no longer bore you with the details of what I eat each day, you get the picture by now. Yes, I am still in the weight loss phase (minus a few bad days). I am down 10 pounds from when I first started this blog. Not bad, considering a bad week in Reno, and a few other days the little beasties got me. I will continue on until I get to where I feel good and where my body can maintain without considerable struggle.
Nevertheless, I feel great, and I can tell that eating the right things definitely helps me have more energy, more clarity of mind and reinforces the fact that we are what we eat :)
Shout out to.......Dr. White and his 10 pound loss in 10 days! Off to a great start and a shining example for his patients.
Did you know...."Leisure time sedentariness has resulted from the availability and volitional use of pervasive mechanization. When the energetic cost of non-work mechanization is estimated experimentally it approximates to 100 to 200 calories a day. A caloric deficit that potentially could account for the entire obesity epidemic. -- quote from Levine J A., Levine Lab, Mayo Clinic, mayoresearch.mayo.edu/mayo/research/levine_lab