Fiber

"This statement has not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease."
 * Warning**

Fiber is defined as the parts of fruits and vegetables that cannot be digested. Fiber is of vital importance to digestion; it helps the body move food through the digestive tract, reduces serum cholesterol, and contributes to disease protection. There are two types of fiber: soluble fiber dissolves in water and insoluble fiber does not. (Definition of Fiber, 2012) (http://en.wikipedia.org/wiki/Dietary_fiber, 2015). ([], 2015)
 * Definition **

There are many sources that fiber is derived from including both foods and supplements. **Fruits:** berries such as raspberries and strawberries, pears, apples, bananas, oranges, raisins and dried figs **Vegetables:** artichoke, green peas, broccoli, turnip greens, brussel sprouts, sweet corn, potatoes with skin, raw carrots, and tomato paste **Grains, cereal and pastas:** whole wheat spaghetti, barley, bran flakes, air-popped popcorn, brown rice, rye bread, whole-wheat or multigrain bread **Legumes, nuts and seeds:** split peas, lentils, beans (baked and black), sunflower seed kernels, almonds, pistachio nuts and pecans **Brand names:** Fiber one  **Powder fiber brands:** Metamucil, Citrucel, Benefiber and Fibersure  **Solid dose fiber brands:** Metamucil Capsules, Fibercon Swallowable Caplets, Citrucel Swallowable Caplets, and Fiberchoice (Nutrition and healthy eating, 2015) ([], 2015)
 * Sources of Fiber **

I. Comparison of Powder Fiber Brand

 * || **Metamucil®** || **Citrucel®** || **Benefiber®** || **Fibersure®** ||
 * Active Ingredient || Psyllium husk || Methylcellulose || Wheat dextrim || Inulin ||
 * Is Active Natural? || Natural || Semi Synthetic ||  || Natural ||
 * FDA Approval for Laxation? || Yes || Yes || No || No ||
 * Grams of Active /Day for Laxation || 2.5 – 30 grams || 4 – 6 grams || Not approved for laxative || Not approved for laxative ||
 * Amount of Active/Dose || 3.4 grams || 2 grams || 3 grams || 5 grams ||
 * Required # of Doses/Day for Laxation || 1 || 2 || Not approved for laxative || Not approved for laxative ||
 * Lower Blood Cholesterol? || Yes || Minimal || No || No ||
 * Soluble Fiber/Insoluble Fiber? || 70% soluble || 100% soluble || 100% soluble || 100% soluble ||
 * Active holds water? || Yes || Yes || No || No ||
 * Active forms a gel? || Yes || No || No || No ||
 * Active Bulks Stools? || Yes || Yes || No || No ||
 * Active Traps Bile Acids? || Yes || No || No || Inadequate Data ||
 * Active is Fermentable? || Partially fermentable || No || Yes || Yes ||
 * Helps lower blood pressure? || Yes || Inadequate Data || Inadequate Data || Inadequate Data ||
 * Helps lower blood sugar? || Yes || Inadequate Data || Yes || No ||
 * Helps lower the risk of heart disease? || Yes || Inadequate Data || Inadequate Data || Inadequate Data ||

II. Comparison of Solid Dose Fiber Brands
([], 2015)
 * || **Metamucil® Capsules** || **Fibercon® Swallowable Caplets** || **Citrucel® Swallowable Caplets** || **Fiberchoice®** ||
 * Active Ingredient || Psyllium husk || Calcium Polycarbophil || Methylcellulose || Inulin ||
 * Is Active Natural? || Natural || Synthetic || Semi Synthetic || Natural ||
 * FDA Approval for Laxation? || Yes || Yes || Yes || No ||
 * Grams of Active/Day for Laxation || 2.5 – 30 grams || 4 – 6 grams || 4 – 6 grams || 5 grams ||
 * Amount of Active/Dose || 0.525 grams/capsule 5 capsules/dose || 0.625 g (eq. 0.5 g polycarbophile) /caplet 2 caplet/dose || 0.5 grams/caplet 2 caplets/dose || 2grams/tablet 2 tablets/dose ||
 * Required # of Doses/Day for Laxation || 1 || 4 || 4 ||  ||
 * Required # of Caplets/Day for Laxation || 5 || 8 || 8 ||  ||
 * Lower Blood Cholesterol? || Yes || No || Minimal || No ||
 * Soluble Fiber/Insoluble Fiber? || 70% soluble || 100% insoluble || 100% soluble || 100% insoluble ||
 * Active holds water? || Yes || Yes || Yes || No ||
 * Active forms a gel? || Yes || Yes || No || No ||
 * Active Bulks Stools? || Yes || Yes || Yes || No ||
 * Active Traps Bile Acids? || Yes || Inadequate Data || Yes || Inadequate Data ||
 * Active is Fermentable? || Partially fermentable || No || No || Yes ||

Fiber is beneficial for everyone, including: children, adults and athletes. Some people may need more or less than others depending on the individual's current diet. It is always a good idea to get advice and consult your doctor with questions. <span style="font-family: 'Times New Roman',Times,serif; font-size: 16px;">(Why Fiber Is So Good for You, 2002)
 * Recommendations **

<span style="font-family: 'Times New Roman',Times,serif; font-size: 16px;">As stated before, there are two types of fiber: soluble and insoluble and combined, these make up the total fiber. Fiber comes from whole foods and is referred to as dietary fiber. Fiber that comes from supplements is called functional fiber. The following recommendations are for the total fiber. The Institute of Medicine states that if a person follows the following recommendations, it should be enough to meet daily dietary needs. Doctors may recommend higher doses for some people but that is on an individual basis. On average, it is stated that most Americans get about 15 grams/day. <span style="font-family: Verdana,Geneva,sans-serif;">([], 2015)
 * Usage **

<span style="color: #333333; font-family: Verdana,Geneva,sans-serif;">([], 2015)
 * **Category** || **Adequate Intake (AI)** ||
 * **CHILDREN** ||
 * **1-3 years** || 19 g/day ||
 * **4-8 years** || 25 g/day ||
 * **FEMALES** ||
 * **9-18 years** || 26 g/day ||
 * **19-50 years** || 25 g/day ||
 * **51 years and up** || 21 g/day ||
 * **Pregnant** || 28 g/day ||
 * **Breastfeeding** || 29 g/day ||
 * **MALES** ||
 * **9-13 years** || 31 g/day ||
 * **14-50 years** || 38 g/day ||
 * **51 years and up** || 30 g/day ||


 * Supplements:**


 * <span style="font-family: 'Times New Roman',Times,serif;">Myogenix Pro Fiber
 * $.48/serving, 50 servings/container
 * $23.97 for 500 grams


 * <span style="font-family: 'Times New Roman',Times,serif;">Now Psyllium Husk
 * $0.07/serving, 166 servings/container
 * $11.97 for 500 capsules


 * <span style="font-family: 'Times New Roman',Times,serif;">Now Psyllium Husk Powder
 * <span style="font-family: 'Times New Roman',Times,serif;">$0.16/serving, 37 servings/container
 * <span style="font-family: 'Times New Roman',Times,serif;">$5.94 for 340 grams



<span style="font-family: 'Times New Roman',Times,serif;">(Fiber Information and Product Listing at Bodybuilding.com, 2015) <span style="font-family: 'Times New Roman',Times,serif;">*These products are not necessarily NSF certified or third party certified.

A diet high in fiber:
 * <span style="font-family: Verdana,Geneva,sans-serif; font-size: 16px;">Advantages **

<span style="font-family: 'Times New Roman',Times,serif; font-size: 16px;">([], 2012)
 * <span style="font-family: 'Times New Roman',Times,serif; font-size: 16px;">Normalizes bowel movements- fiber increases weight and size of stool and softens it, thus decreasing chances of constipation
 * <span style="font-family: 'Times New Roman',Times,serif; font-size: 16px;">Helps maintain bowel health- may lower the risk of developing hemorrhoids and diverticular disease (in colon).
 * <span style="font-family: 'Times New Roman',Times,serif; font-size: 16px;">Lowers cholesterol levels- soluble fiber may help lower total blood cholesterol by lowering LDL levels, may also show benefits involving heart-health benefits like reducing blood pressure and inflammation
 * <span style="font-family: 'Times New Roman',Times,serif; font-size: 16px;">Helps control blood sugar levels- helps to slow the absorption of sugar and helps to improve blood sugar levels in those with diabetes, insoluble fiber also aids in helping to reduce the risk of developing type 2 diabetes
 * <span style="font-family: 'Times New Roman',Times,serif; font-size: 16px;">Aids in achieving healthy weight- requires more time to chew food which makes a person get fuller faster, thus lessening overeating and high fiber foods tends to stay with a person for a longer time so you stay full for a longer period of time, high-fiber diets are less "energy dense" which means they contain fewer calories in the same amount of food

<span style="font-family: 'Times New Roman',Times,serif; font-size: 16px;">No dietary toxicity risk <span style="font-family: 'Times New Roman',Times,serif; font-size: 16px;">(Fiber, 2001)
 * Toxicity Levels **

<span style="font-family: 'Times New Roman',Times,serif; font-size: 16px;">These side effects can be easily avoided with a gradual increase in fiber in the body over a few weeks span. With an increase in fiber, there also needs to be an increase in fluids (approx. 8 glasses of water/day) <span style="font-family: 'Times New Roman',Times,serif; font-size: 16px;">(Fiber for Heart, 2015)
 * <span style="font-family: Verdana,Geneva,sans-serif; font-size: 16px;">Warnings and Side Effects **

<span style="font-family: 'Times New Roman',Times,serif; font-size: 16px;">(6 Health Risks of Eating Too Much Fiber, 2015)
 * Side effects include: **
 * <span style="font-family: 'Times New Roman',Times,serif; font-size: 16px;">Cramping- occurs when the fiber cannot be broken down
 * <span style="font-family: 'Times New Roman',Times,serif; font-size: 16px;">Diarrhea- occurs if the body has not had enough time to adjust to the increase in speed that the food is moving
 * <span style="font-family: 'Times New Roman',Times,serif; font-size: 16px;">Malabsorption- occurs when the intestines cannot absorb the needed minerals (calcium, magnesium, iron, and zinc), usually minimal
 * <span style="font-family: 'Times New Roman',Times,serif; font-size: 16px;">Constipation- occurs when not enough water is drank with the increase in fiber
 * <span style="font-family: 'Times New Roman',Times,serif; font-size: 16px;">Instestinal Gas- occurs when too much fiber is ingested at one time, need to build the body up
 * <span style="font-family: 'Times New Roman',Times,serif; font-size: 16px;">Intestinal Blockage- occurs when too much fiber is consumed and not enough water and fiber causes blocks in intestines, preventing other foods to get past, serious and may require surgery, worst possible side effect


 * Ranking **

**Effective**: 4/5 Fiber helps in normalizing bowel movements and in health, weight loss, helps to lower cholesterol levels and blood glucose levels.

Fiber is mostly safe to take by individuals because it is found naturally in many food products. It may cause some possible but not serious side effects including bloating, cramping, gas and constipation if not taken with recommended amounts of fluids. It is recommended for people of all ages.
 * Safety: ** 4/5

<span style="font-family: 'Times New Roman',Times,serif; font-size: 16px;">Fiber supplements are very inexpensive and many of the foods that are rich in fiber are the ones that people eat on a normal day.
 * Cost: ** 5/5

**Ease of Use:** 5/5 Fiber is very easy to find whether it is in daily foods such as fruits, vegetables, or grains. If daily recommendations are not being met, then a fiber supplements can help to increase fiber in the diet.


 * Total: ** 18/20

<span style="font-family: 'Times New Roman',Times,serif; font-size: 16px;"> Bibliography
<span style="font-family: 'Times New Roman',Times,serif; font-size: 16px;">Fiber. (n.d.). Retrieved January 12, 2015, from []

<span style="font-family: 'Times New Roman',Times,serif; font-size: 16px;">Fiber for Heart, Cholesterol, and Digestive Health. (n.d.). Retrieved January 12, 2015, from []

<span style="font-family: 'Times New Roman',Times,serif; font-size: 16px;">Nutrition and healthy eating. (n.d.). Retrieved January 12, 2015, from []

<span style="font-family: 'Times New Roman',Times,serif; font-size: 16px;">Definition of Fiber. (2012, March 12). Retrieved January 12, 2015, from []

<span style="font-family: 'Times New Roman',Times,serif; font-size: 16px;">Dietary fiber. (n.d.). Retrieved January 12, 2015, from []

<span style="font-family: 'Times New Roman',Times,serif; font-size: 16px;">Fiber Supplement Chart. (n.d.). Retrieved January 12, 2015, from []

<span style="font-family: 'Times New Roman',Times,serif; font-size: 16px;">Nutrition and healthy eating. (2012, January 1). Retrieved January 13, 2015, from []

<span style="font-family: 'Times New Roman',Times,serif; font-size: 16px;">6 Health Risks of Eating Too Much Fiber. (n.d.). Retrieved January 13, 2015, from []

<span style="font-family: 'Times New Roman',Times,serif; font-size: 16px;">Fiber. (2001, January 1). Retrieved January 13, 2015, from http://www.whfoods.com/genpage.php?tname=nutrient&dbid=59#toxicitysymptoms

<span style="font-family: 'Times New Roman',Times,serif; font-size: 16px;">Why Fiber Is So Good for You. (2002, January 1). Retrieved January 13, 2015, from http://www.ucsfbenioffchildrens.org/education/why_fiber_is_so_good_for_you/

<span style="font-family: 'Times New Roman',Times,serif; font-size: 16px;">Fiber Information and Product Listing at Bodybuilding.com. (n.d.). Retrieved January 13, 2015, from http://www.bodybuilding.com/store/fiber.html