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The United States has one of the lowest per capita intakes of fiber in the world. Therefore, increasing daily fiber intake either through diet or with supplements is recommended for many Americans. While increased dietary or supplemental fiber can result in bloating and gaseous distention, changing your fiber intake gradually can reduce this. Most patients will adjust to supplemental fiber in one or two weeks.
There are several supplemental fiber products on the market containing any of the following:
Soluble fiber is found in varying quantities in all plant foods, including:
legumes (peas, soybeans, and other beans)
oats, rye, chia, and barley
some fruits and fruit juices (particularly prune juice, plums and berries)
certain vegetables such as broccoli and carrots
root vegetables such as potatoes, sweet potatoes, and onions (skins of these vegetables are sources of insoluble fiber)
psyllium seed husk (a mucilage soluble fiber).
Legumes also typically contain shorter-chain carbohydrates indigestible by the human digestive tract but which may be metabolized by bacterial fermentation in the large intestine (colon), yielding short-chain fatty acids and gases (flatulence).
Sources of insoluble fiber include:
whole grain foods
nuts and seeds
vegetables such as green beans, cauliflower, zucchini (courgette), and celery
the skins of some fruits, including tomatoes.
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Carbohydrates: The sugars and starches in food. Sugars are called simple carbohydrates and found in such foods as fruit and table sugar. Complex carbohydrates are composed of large numbers of sugar molecules joined together, and are found in grains, legumes, and vegetables like potatoes, squash, and corn.
Colon: The part of the large intestine that extends to the rectum. The colon takes the contents of the small intestine, moving them to the rectum by contracting.
Fatty Acids: Chemical chains of carbon, hydrogen, and oxygen atoms that are part of a fat (lipid) and are the major component of triglycerides. Depending on the number and arrangement of these atoms, fatty acids are classified as either saturated, polyunsaturated, or monounsaturated. They are nutritional substances found in nature which include cholesterol, prostaglandins, and stearic, palmitic, linoleic, linolenic, eicosapentanoic (EPA), and decohexanoic acids. Important nutritional lipids include lecithin, choline, gamma-linoleic acid, and inositol.
Flatulence: Abnormal amount of gas in the stomach and intestines.
Flax: Flax Seed or Flax Oil. Flax oil is nutty-flavored oil that is pressed out of flax seeds and is one of the richest sources of Essential Fatty Acids (especially Omega-3 oil), a vital element for good health. The oil making process removes many of the seed's phytoestrogens which offer several health-related benefits including reducing the risk of cancer and alleviating menopausal symptoms. Many choose to use the whole seed because of its fiber and lignan content. Flaxseed oil is light- and temperature-sensitive and must be stored in the refrigerator.
Mucilage: Preparation consisting of a solution in water of the viscous principles of plants; used as a soothing application to mucous membranes.