Fiber and Phytochemicals

Non-nutritive Foods

Non-nutritive foods are substances found in food that do not provide calories, vitamins, or minerals, but may still play important roles in health.

• Non-nutritive foods do not supply energy or essential nutrients, but can have health benefits.

Fiber

Fiber is a type of carbohydrate found in plant material that cannot be digested by human enzymes. It is associated with various health benefits, including reduced risk of cancer and heart disease.

• Soluble fiber: Dissolves in water, forms a gel, and slows movement through the digestive tract. Example: Oats, beans.

• Insoluble fiber: Does not dissolve in water, adds bulk to stool, and helps food move more easily through the digestive system. Example: Whole grains, vegetables.

• Health benefits: May reduce risk of certain cancers and heart disease, and promote digestive health.

Example: Eating foods high in fiber, such as whole grains and vegetables, can help maintain regular bowel movements and support overall health.

Phytochemicals

Phytochemicals are plant compounds that may be beneficial to the body but are not essential nutrients. They are associated with a variety of health benefits, including anti-inflammatory and antioxidant effects.

• Sources: Found in fruits, vegetables, grains, and legumes.

• Types: Polyphenols, carotenoids, flavonoids, etc.

• Health benefits: May help reduce inflammation and combat cancer.

Example: Consuming a diet rich in colorful fruits and vegetables provides a variety of phytochemicals that may help protect against chronic diseases.

Practice Questions

• Phytochemicals are best described as plant compounds found in foods that may have health benefits.

• Non-nutritive foods are foods that do not provide energy.

• Fiber is found in plants and is not digested by human enzymes.

• Fiber can be either soluble or insoluble.

• Phytochemicals are not essential nutrients but may help fight disease.

Table: Types of Fiber

Key Terms

• Fiber: Indigestible carbohydrate found in plants.

• Phytochemicals: Non-nutritive plant compounds with potential health benefits.

• Soluble fiber: Fiber that dissolves in water.

• Insoluble fiber: Fiber that does not dissolve in water.

Additional info:

• Phytochemicals are not required for basic body functions but may help prevent disease through antioxidant and anti-inflammatory actions.

• Dietary fiber intake is associated with lower risk of cardiovascular disease, type 2 diabetes, and certain cancers.