How Does Dietary Fiber Work

By Cornie Safran

Dietary fibers are a portion of plants that are resistant to digestion. They are complex carbohydrates, classified based on their solubility in fluids. Soluble fibers (pectins, gums, mucilages) dissolve in fluids, and influence the absorption of glucose, lipids and other nutrients. Insoluble fibers (cellulose, hemicellulose, and lignin), which are not soluble in fluids, contribute more to an increased stool weight and reduced intestinal transit time.

According to the guidelines, an average American man should consume 30 to 38 grams of dietary fiber per day while a woman should consume between 21 to 25 grams of dietary fiber per day. However, the actual intake of dietary fiber is much lower than recommended. It is thought that women are consuming only 13 grams and men's consumption is just 17 grams of dietary fiber per day.

Researchers believe that soluble fibers form a gel in the stomach leading to sluggish gastric emptying and a higher rate of absorption of the nutrients. This increases satiety and leads to lower food intake which is reflected in reduced weight gain. Moreover, fermentation of fiber in the large intestine leads to reactions which finally reduce the serum cholesterol levels.

Major studies have shown that higher fiber consumption, especially water soluble fiber, is associated with a decline in coronary heart disease risk. An investigation of ten studies detected a 12% fall in the risk for coronary events and a 19% decline in the risk of death for each 10 g increase in dietary fiber per day.

The National Cholesterol Education Program recommends an intake of 5 to 10 g of soluble fiber per day to improve LDL-C (low density lipoprotein) levels. The American Heart Association (AHA) recommends a total dietary fiber intake of 25 to 30 g/d from foods, not supplements, to ensure nutrient adequacy and to maximize the cholesterol-lowering impact of a fat-modified diet.

Many studies have revealed that a greater fiber intake could reduce systemic blood pressure. One study indicated that the effects of fiber consumption were more distinct in older compared to younger patients. High fiber intake could also reduce blood cholesterol levels.

Fiber intake could cause increased bloating. But, the severity of the side effects is restricted when fiber intake is reduced. Fibers that are less fermented, such as psyllium, may also benefit in this regard. Drinking appropriate amounts of fluid and slowly increasing the amount of fiber consumption could also limit bloating.

High fiber intake could interfere with the absorption of minerals, such as iron, zinc, magnesium, and calcium.

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I would also suggest reading following wonderful articles, Reducing Cholesterol with Fiber and High Blood Pressure and Diet

Amlodipine Medication and My Stupidity

By B. Gregory Sloan

When my wife and I were in the stage of life in which we began rearing small children, our 3 weren't allowed to make use of the big "S" word. No sir, the big "S" word was not allowed. Our little ones weren't allowed to call one another or anybody else-"stupid." Yeah, you may well feel that there are many additional types of words that need to be disallowed in a family before that particular one, and there were, but "stupid" was definitely one that was not tolerated.

So, that's one reason that I got to thinking about that particular word in regards to my own personal way of life and discipline patterns a a week or so ago. At the ripe young age of 54, there happen to be a number of doctor prescribed medicines that I take when I need them. That being said, the most important one, the medication that I am truly instructed to take daily, is the medication that I am the most likely to overlook. The medication is called Amlodipine, which is recommended for high blood pressure(hypertension) .

Here's the deal. My level of high blood pressure is not very high, or in the typical "dangerous zone," however, for the "Silent Killer' that we now understand hypertension to be, it's nothing short of "stupid" for a guy like me not to place a very high priority on taking that tiny pill to ensure that my BP levels continue to be at a safe level. Hypertension may cause numerous terrible things, including stroke, heart attack, and more. We simply can't play around with it.

So, why am I more apt to forget my blood pressure meds than the other medications? Well, it's because those hypertension symptoms aren't normally crying out. I have an aggravating disc problem in my lower back for which I take medicine, and when it flares up, it certainly lets me know. But, this is not necessarily so with my high blood pressure. It's a sneaky condition. With many diseases, the warning signs are certainly going to scream to you that it is time for your meds. But no, my hypertension doesn't pull on my shirt tail and give me a reminder.

So, duh ... stupid me. How hard would it be to put a reminder on my phone or something like I would do for other critical responsibilities? That way I won't forget that very important pill. It just isn't that hard! However, it's really important.

So, okay, I still hope that my kids don't call one another stupid. However, this is certainly one case in point in which I believe their daddy has certainly drifted into that classification occasionally. High blood pressure is very dangerous. Let's follow our physicians' directions and do the deal. Let's save our lives.

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Read more about hypertension and healthy lifestyles from B. Greg Sloan, Dema McCrae. Also learn more about Amlodipine Side Effects.