Serat (Fiber) Menyehatkan & Cegah Kanker

Health Benefits of Dietary Fiber

The concept of dietary fiber arose from observations of the low prevalence of colon cancer, diabetes and coronary heart disease in parts of Africa amongst people whose diets were high in unrefined carbohydrates and whose stools were typically bulky, and often or sometimes semisolid.

Considerable efforts have been dedicated to characterizing the dietary component of what has come to be called dietary fiber (indonesian: serat) is only derived from plant foods. Pulses (legumes) and minimally processed cereals are particularly concentrated sources, but vegetables and fruits also contain significant amounts. Dietary fiber isolated from plant cell walls and synthetic forms are increasingly entering the food supply.

High intakes of dietary fiber, variously defined, have been associated with reduced risk of some cancers.

What is Dietary Fiber?

Definitions of dietary fiber vary. Some are based on chemical analyses of the components of plant cell walls, such as non-starch polysaccharides, others on physiological effects – the carbohydrates that enter the large bowel having escaped digestion in the small intestine being defined as dietary fiber.

The World Health Organization (WHO) and Food and Agriculture Organization (FAO) have recently proposed that only polysaccharides which form part of plant cell walls should be regarded as dietary fiber.

Fiber versus Cancer

A very large population trial namely “National Institutes of Health (NIH)- AARP diet and Health Study” investigated the role that dietary fiber may play in breast cancer rates. Over 185,000 postmenopausal women were followed for 7 years. Their findings suggest that dietary fiber can play a role in preventing breast cancer through non-estrogen pathways. (Ref: Park et al 2009).

Recently, Italian scientists provided very strong evidence that a high fiber diet can reduce the likelihood of stomach cancer occurrence.

In this concern, you have to pay attention since nutritionists have known for decades that fiber can bind to minerals in food, preventing the body from absorbing them. Find more information regarding this matter in the articles mentioned below.

Fiber Rich Foods (grams) :

  • Almonds (2 oz)=6 g
  • Avocado (100g)=7 g
  • Blackberries (100g)=5 g
  • Broccoli-cooked(1 cup)=6g
  • Chia seeds (1oz)=12g
  • 100% Cocoa powder (1oz)=9g
  • Coconut Fluor (1oz)=12g
  • Flax Seeds (1oz)=8g
  • Red Raspberries (100g)=6g

If you have interest in dietary fiber for your health, find more information concerning  the further  role of dietary fiber for your health in via these articles:

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