head to toe nutrition three
TRANSCRIPT
Jessica RinaldiNutrition & Dietetics
American Sign LanguageCalifornia State University, Fresno
Fiber is the general name for material in vegetables, fruits, and grains that our bodies can't digest fully.
Soluble fiber breaks down into a gel in the intestines. As it passes through your GI tract, soluble fiber absorbs water and slows down digestion.
oatmeal, nuts, beans, apples, and blueberries.
Insoluble fiber passes through the body mostly intact while speeding up digestion "intestinal hurry."
seeds, grains, and the stringy parts or skins of fruits and vegetables.
Diverticulitis (insoluble fiber) : when pockets in the intestines rupture and become infected.
reduce the risk of disease, ease symptoms and prevent future exacerbations.
Gastroesophageal reflux disorder (GERD) and ulcers. Some soluble fibers have been linked with lower levels of gastric acid.
Irritable bowel syndrome (IBS.) fibersupplements– such as those containing psyllium, guar gum, and methylcellulose -- could help with IBS. However, high-fiber wheat bran seems to worsen symptoms.
Regularity. insoluble fiber, prevent constipation. It bulks up stools and keeps food moving through the digestive tract.
Healthy bacteria. probiotoics -that live in your intestines. Some types of soluble fiber are considered a prebiotic -- a fuel that feeds these healthy bacteria and increases their numbers, They boost digestive health.
lower cholesterol, promote healthy blood sugar levels, reduce the risk of cardiovascular disease, and help people lose weight or maintain a healthy weight.
Women aged 18-50 = 25 grams.
Women aged 50+ = 21 grams.
Men aged 18-50 = 38 grams.
Men aged 50+ = 30 grams.
Children 4-8 years old = 25 grams.
Toddlers 1-3 years old =19 grams.
Fill your plate with cherries, grapes,
crunchy bell peppers, beans, whole grains,
and nuts.
Fiber helps keep weight gain, heart
disease, blood sugar fluctuations, and
hemorrhoids at bay.
Relieve reflux and heartburn by stimulating
the production of acid-neutralizing saliva.
Skip gum if it causes you to swallow air,
which may lead to belching and bloating.
prevent indigestion, bloating, heartburn,
and other digestive health issues is to eat
smaller, more frequent meals, more slowly.
helps shrink your stomach capacity,
making you less likely to overeat.
Rids body of waste and prevent
constipation.
Found in drinks like water and juices, but
can also be found in foods.
Physical activity helps your body's digestive
system move things along and eliminate waste.
It also helps reduces stress, a prime irritant of
many digestive problems.
Living microorganisms often added to
yogurts, juices, snacks, and supplements.
Helping diarrhea, irritable bowel syndrome
and inflammatory bowel disease.
Brain and digestive system are connected.
Stress can aggravate digestive problems.
Try physical activity, getting enough sleep,
meditation, or relaxation.
Pay attention to YOUR digestive problems.
gassy foods like beans and soda
fatty items like fried foods and cheese.
acidic foods: citrus, coffee, tea, and
tomatoes
Smoking weakens the valve at the end of
the esophagus (acid reflux and heartburn)
higher risks of developing peptic ulcers
and Crohn's disease than nonsmokers.
increases the risk of various
gastrointestinal cancers.
Alcohol interferes with acid secretion,
stomach muscles, and nutrient absorption.
Too many drinks can contribute to
heartburn, diarrhea, liver problems.
Take your time and eat slowly, do not gulp
your food or drinks.
Chew each bite thoroughly.
Avoid gum and hard candy if they cause
you to swallow air.
extra sodium in your diet causes bloating.
Salt shaker or from processed foods
Cut back on your salt intake and avoid
prepackaged foods when possible.
Food-borne illnesses can mean diarrhea, nausea, and vomiting.
Keep cold food cold and hot food hot.
Use different utensils and cutting boards when preparing fruits and vegetables and raw meat, poultry, or seafood.
Dairy products that have been pasteurized.
Can't digest lactose, sugar in milk.
Lots of gas after eating dairy products.
Try eliminating milk, cheese, ice cream,
and other dairy foods
Try substitutes, such as soy
If digestive problems interfere with your daily life.
Problems swallowing, choking, bloody or black vomit or stool, abdominal pain, or have lost a lot of weight.
Digestive distress : food poisoning, gallstones, Crohn's disease, ulcers, IBS, or diverticulitis.
Eat more fruits and vegetables:2 cups of fruit and
2.5 cups of vegetables.
Eat more whole grains. Oatmeal, barley, and brown
rice are all good options or add high-fiber bran.
Check the labels. choose items with five+ grams of
fiber per serving.
Drink water.
Go slowly. add fiber gradually, over several weeks.
Consider a supplement. Get advice from a doctor on
the different supplements and the different types of
fiber.
Apples
Avocados
Bananas
Berries
Canned fruits (canned
in fruit juice or water)
Cantaloupe
Grapes
Honeydew melon
Kiwi
Mango
Nectarines
Papaya
Peaches
Pears
Prunes
Watermelon
AsparagusBeans (green, kidney, lima, navy, soybeans, yellow)BeetsBroccoliBrussels sproutsCabbageCarrotsCauliflowerCornCucumbersKohlrabiLeeksMushroomsOnions
Peas
Peppers
(green/red/yellow)
Potatoes
Radishes
Rutabagas
Sauerkraut
Scallions
Spinach
Squash
Tomatoes
Turnips
Vegetable juices
Zucchini
Meat/protein Eggs Dried peas, beans, &
lentils Fish Lean meats Nuts Peanut butter Poultry Seeds Tofu
Grain products Multigrain breads Cereals and crackers Rice (brown or wild) Whole wheat pasta
http://www.webmd.com/diet/fiber-health-
benefits-11/fiber-digestion?page=2
http://www.webmd.com/digestive-
disorders/ss/slideshow-digestion-tips
http://my.clevelandclinic.org/health/healthy
_living/hic_What_We_Eat_Affects_How_W
e_Feel/hic_Keeping_Your_Digestive_Tract
_Healthy/hic_Healthy_Eating_for_the_Dig
estive_System