Function:

  1. Adds bulk to your diet
  2. Makes you feel full faster
  3. Help with weight control
  4. Aids digestion
  5. Prevent constipation
  6. Treatment of diverticulosis, diabetes, and heart disease.
    https://medlineplus.gov/ency/article/002470.htm

Overdose: more than 70 g
https://studentaffairs.duke.edu/sites/default/files/u110/TooMuchFiber082015.pdf

Excess: form a bulk in the gastrointestinal tract then excreted as a stool
https://www.drselhub.com/4-signs-youre-eating-much-fiber-yes-possible/

Solubility: some are water soluble and others are not
https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/

Side effects of excessive fiber:

  1. Bloating, gas
  2. Constipation or diarrhea
  3. Cramping
  4. Limits absorption of calcium, magnesium, iron and zinc
  5. May lead to Intestinal blockage
  6. Decrease in appetite or early satiety
    https://studentaffairs.duke.edu/sites/default/files/u110/TooMuchFiber082015.pdf

Fiber sources

Amount of daily intake= 28 g

  1. Spices, coriander seed
    Contain: 41.9 g
    %DV: 168%
  2. Spices, fennel seed
    Contain: 39.8 g
    %DV: 159%
  3. Spices, paprika
    Contain: 37.4 g
    %DV: 150%
  4. Spices, curry powder
    Contain: 33.2 g
    %DV: 133%
  5. Lentils, raw
    Contain: 30.5 g
    %DV: 122%
  6. Broad beans (fava beans), mature seeds, raw
    Contain: 25.0 g
    %DV: 100%
  7. Spices, fenugreek seed
    Contain: 24.6 g
    %DV: 98%
  8. Chickpeas (garbanzo beans, bengal gram), mature seeds, raw

Contain: 17.4 g
%DV: 70%

  1. Oat bran, raw
    Contain: 15.4 g
    %DV: 62%
  2. Snacks, popcorn, un-popped kernels
    Contain: 12.7 g
    %DV: 51%

 

Deficiency symptoms

  1. Affect gut microbiota and increases pathogen susceptibility
    https://www.ncbi.nlm.nih.gov/pubmed/27863247
  2. Irritable bowel syndrome
    https://www.ncbi.nlm.nih.gov/pubmed/28731144
  3. Airway allergic disease (AAD)
    https://www.ncbi.nlm.nih.gov/pubmed/26872019
  4. Type-2 diabetes
    https://www.ncbi.nlm.nih.gov/pubmed/29590046
  5. Increase the risk for obesity
    https://www.ncbi.nlm.nih.gov/pubmed/22332100
  6. Increase the risk for constipation
    https://www.ncbi.nlm.nih.gov/pubmed/22332100