Dietary Fiber Content

Research Paper: Food Label

Following the American Psychological Functions


Institutional Affiliation

Dietary Fiber Content

Low Fiber Food Item Portion Size Dietary Fiber Higher Fiber Healthier Alternative Portion Size Dietary Fiber Oat Bran 100g 4g Corn Bran 100g 79g White Bread 45g 0.06g Rye Bread 45g 2.0g Long grain Spaghetti 45g 0.9g Whole Wheat Spaghetti 45g 6.3g Rice Bubbles 45g 0.6g All bran Cereal 45g 12.4g Sliced Avocado 2 slices 0.9g Whole Avocado 2 slices 2.8g Plums 1 cup 0.9g Strawberries 1 cup 3.3g White rice 1 cup 0.6g Brown rice 1 cup 3.5g Melon 1 cup 1.4g Blackberries 1 cup 7.6g Iceberg lettuce 1 cup 0.7g Romaine Lettuce 1 cup 1.2g Boiled Peas 1 cup 4.5g Split Peas 1 cup 16.3g Dietary fiber is a form of roughage. It is obtained from plants that are not digested by enzymes during the digestion process in the intestines. It is comprised of two components:

Soluble fiber, from the name means that it readily dissolves in water. During the digestion process, these fibers are fermented and transformed into gases and products that are psychologically functional. These products can be viscous or prebiotic. The entire process occurs in the colon. Their main function is to slow down the movement of digestible food through the digestive system.

Insoluble fibers, from its name, do not readily dissolve in water. This property makes them inert hence they add bulk to the digestible food. The bulking types of fibers are responsible for the absorption of water throughout the digestive system. This makes defecation easier since the feces will be well lubricated. They also enhance and promote regular defecation. They also speed up the movement of digestible food throughout the digestive system.

These minerals are important since:

They make the stool softer and bulkier.

They helpful in the treatment and prevention of diseases and conditions related to the intestinal tract such as constipation, diverticulosis and hemorrhoids.

Food with low fiber content do not supplement any process in the body, therefore, should be avoided. However, they are useful when someone has a heart condition. High fiber foods have more advantages than low fiber foods.

Fiber reduces risk of having a heart condition because:

Solvable fiber moderates the absorption of cholesterol in the intestines by tie it with bile (which comprises of cholesterol) and nutritional cholesterol so that the body defecates it.

Protein Content Chart

Low protein Food Item Portion Size Protein Content High Protein Food Item Portion Size Protein Content Chicken wings 3.5oz 6grams Chicken Breast 3.5oz 30grams Fish fillet 3.5oz 22g Tuna 3.5oz 40g Bacon 1 slice 3grams Pork chop 1 slice 22g Soft Cheese 1oz 6gm Cottage Cheese 1oz 15g Medium Cheese 1oz 7gms Hard Cheese 1oz 10g Soy milk 1 cup 6gms Soy beans 1 cup 14gms Pecans ¼ cup 2.5gms Almonds ¼ cup 8gms Cashew ¼ cup 5gms Peanuts ¼ cup 9gms Hamburger 4oz 28gms Steak 4oz 42gms Chicken Drumstick 4oz 11gms Chicken Meat 4oz 35gms Proteins are foods that are responsible for body building and are a vital component in the pathophysiology of major organs of the body. They differ from one another in form of the arrangement of the amino acids. All proteins contain at least one long chain of residual amino acids, which are a linear chain of amino acids that have remained. People’s daily protein needs differ from one person to another in accordance to age, gender, and body mass and activity level. People engaging in strenuous activities need more proteins since they burn their calories at a higher rate while those engaging in activities that require less energy need optimum protein. Little consumption of protein will result to the body using the protein reserves stored in muscles. The result of this is an unfit body.

Low and insufficient protein intake may cause:

Alzheimer’s disease caused by Aβ, protein, the main constituent of senile signs.

Parkinson’s disease caused by insufficient A constituent of γ-secretase

Fat content Foods

Low Fat Food Item Portion Size Fat Content High Fat Food Item Portion Size Fat Content Skimmed

milk 1cup 0gms Whole milk 1cup 8gms Fat free Margarine 1tbs 0.5gms margarine 1tbs 3.5gms Reduced fat Mayonnaise 1 tbs 2gms mayonnaise 1tbs 11gms fat-free Cream cheese 1oz 0g cream cheese 1oz 10gms Skim cheese 1oz 0gms Regular cheese 1oz 8gms two egg whites 2 whites 2gms Whole egg 5gms non-fat yogurt 1oz 0gms Whipped cream 1oz 5.6gms Low fat butter 1tbs 0gms Ghee or butter 1tbs 12gms Frozen dessert made with vegetable oil 1tbs 2gms Ice cream 1tbs 5gms Fats are known for being constituents of the macronutrients. They are very important for our body when taken in optimum amounts as required. Fats are known for promoting various diseases in the human body. High fat food content is not healthy since they introduce a pathogen conducive environment in the body. Low fatty foods are the better alternatives since they eliminate the probability of infections. Additionally, they enhance vitamin absorption and nerve activity, and improve the human immune system.

High content fatty foods can cause the following diseases:


Rheumatoid Arthritis

Gallstones: are comprised of hardened cholesterol which is found in high content fat foods.

Diabetes: Diabetics produce insulin, however, high levels of fat in the plasma cause insulin to breakdown.


Nutrition Vista (2014) Available from,22.aspx15th October 2014