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MEDICINE FIBERDr Tiffany A Bradley NM FAM MED RESIDENT PGY Dr Baxley Erie Family Health Center Medical Dietary fiber is plant material thatyour body can t digest It stays in.What is the gut and doesn t get absorbed fiber It is VERY important for your Dissolves in water mixes foodinto a gel like material Slows stomach emptying Slows.intestinal movementSoluble blood sugar doesn t rise as much This type of fiber is found in fruits oats barley psyllium and Soaks up bile acids helps.remove cholesterol from the body Is eaten by bacteria in theintestine good for theimmune systemhoto Martin Oeggerli School of Life Sciences FHNW. Doesn t dissolve in water Speeds up the gut large soft stools more often As large soft stool moves throughthe gut it removes waste.Insoluble fiber is in cereals wheat bran stalks peels and seeds of fruits vegetables Insoluble fiber preventsconstipation hemorrhoids and.diverticulosis Reduces the risk of coloncancer by keeping the colonBenefits Provides a full feeling aftereating yet it has no calories.of Dietary Helps with weight loss The BristolStool ChartSTOOL medical aid.to classifyforms intoTypes 1 and 2 constipation 3 and 4 ideal groups especially the latter as they are the easiest to pass 5 7 tending towards diarrhea.Dietary or supplemental fiber can help regulate Dietary fiber is found only in plant products including fruits vegetables nuts and grains Both insoluble and soluble sources of fiber are inthe parts of a plant that we eat skin pulp .seeds stems leaves and roots Foodsconsidered the best sources of fiber will have atleast 5 grams of fiber per serving Good sourceshave at least 2 5 grams per serving Best sources of fiber are in whole grain products.Fiber includes the bran of the grain kernel raw orcooked fruits and vegetables and legumesSources dried beans and peas Refined or processed foods white bread pasta fruit juices and non whole grain cereals are low.in fiber content Because of their higher water content fruits andvegetables provide less dietary fiber per gram ofingested material than grains and cereals Fibercontent will be lowered if you remove the skin.from fruits and vegetables cup contains Bananas 3 grams 1 medium Beans 6 10 grams baked beans black beans great northernbeans kidney beans garbanzos pinto beans white beans. Berries 4 5 grams blackberries raspberries Bran Cereals 5 10 grams All Bran Bran Buds 100 Bran Raisin Bran Bread 4 7 grams 2 slices whole wheat pumpernickel seven grain.Fiber rich Broccoli 4 5 grams Carrots 3 4 gramsfood Fruit 4 grams medium apple medium pear Greens 4 6 grams beet greens collards kale spinach turnip greens. Lima Beans 4 6 grams Peas 7 9 grams black eyed peas green peas Potatoes 4 5 grams medium baked Idaho or sweet potato Sweet Corn 5 grams Dietary Reference Intakes DRI for Fiber .Males 14 18 years 38 g day 19 50 years 38Females 14 18 years 26 g day 19 50 yearsAdult 25 38g total dailyBreakfast 1 banana and 1 2 cup raisin branSnack medium apple.How much 4gLunch 1 cup bean salad sandwichDinner 1 cup Lima beans and 1 cup corn18g The average47g consumes only.14 grams ofdietary fiber aMEDICINE MindfulDr Tiffany A Bradley NM FAM MED RESIDENT PGY Dr Baxley Erie Family Health Center Medical. The Second Brain The gut has it s own nervous system anetwork of 500 million nerves more thanare in the spinal cord These nervessignal the gut to make digestive juices.and to churn and move food through In stressful situations the gut s nervesare quieted The body focuses all of itsenergy on external threats Digestionslows or even stops . You have to Chronic stress weakens digestion and isassociated with ulcers heartburn bloating rest to constipation or diarrhea irritable boweldigest syndrome Take 10 deep abdominal breaths before a meal. Sit at a table to eat Set an intention or say a prayer over the foodMindful Express gratitude Pay attention to the body s signals stop eating whenEating you feel full. When eating just eat Try not to multitask REFERENCE Slide images and some content obtained fromS Nebraska Department of educationThe gut has itâ€™s own nervous system â€“ a network of 500 million nerves (more than are in the spinal cord). These nerves signal the gut to make digestive juices and to churn and move food through. In stressful situations, the gutâ€™s nerves are quieted.