The role of fiber for body health

Dietary fiber, also known as fiber, is essential for a healthy digestive tract. It is an important component. plant foods that our body is not even able to fully to learn. Fiber is essential for healthy and effective digestion. But unfortunately, many of us do not receive the recommended daily amount of fiber, which is why miss the benefits that it could bring to the body.

Healthy eating principles must become the sending a point for absolutely all people to balance their diet, saturate it really necessary and important for health substances and thereby prevent premature wear organism. For everyone who wants to join the masses of properly nourishing people, fiber will be the first critical term. What it is? What is fiber for the body? In which products is she is contained?

• What is fiber?
  • Fiber Utility
• Useful properties of fiber
• How much fiber is needed?
• Dietary fiber – what is it?
• Types of Dietary Fiber
  • Fiber for colon cleansing
  • Fiber and Bowel Health
  • How can fiber be harmful?
  • Fiber Products
    • Products
    • Fiber Content, g
• Tips for getting enough food fiber

What is fiber?

Fiber is a type of complex carbohydrate that is almost always present in plant foods and presented hollow fibers of the cell walls of almost all plants. it insoluble, but highly water-swellable polysaccharide, which cannot be digested, the breakdown and absorption of which occurs only in the large intestine. Usually it is contained in fruits, vegetables and whole grains.

The uniqueness of fiber lies in its ability increase in size and not digested by food enzymes produced in the stomach and small intestine. Swollen plant mass, passing through the entire gastrointestinal tract, cleans its walls of undigested food residues, stimulates intestinal motility. A body free of toxins with clean intestinal villi cleaves and assimilates foods faster nutrition, maximally absorbing vitamins and minerals from them. Cellulose especially useful for those who want to lose weight, because it is non-nutritious, and due to its swelling property, quickly saturates the body, preventing hunger.

Fiber Utility

How is fiber good for human health? It:

• Cleanses the digestive tract from toxins, regulates digestion.
• It is a nutrition for beneficial intestinal microflora.
• Provides uninterrupted bowel function, as well as synthesis some vitamins and enzymes occurring in it.
• Prevents the appearance of hunger, limits from overeating.
• Lowers cholesterol by cleansing blood vessels and prolonging their duration impeccable service.
• Binds carcinogens, limiting their destructive activity in the body.
• As a result of the complete breakdown of fiber, glucose is formed, being a kind of fuel for energy activity organism.

Useful properties of fiber

1. Ensures saturation and regulates sugar in blood

High fiber foods allow us to stay full for a longer period of time as well avoid sudden fluctuations in blood sugar, which are usually make us tired. Some studies have shown that consuming enough fiber can prevent type 2 diabetes and contributes to weight loss.

2. Cholesterol control

Soluble fiber absorbs cholesterol like a sponge, not allowing him to get into the circulatory system. This is just one of reasons why dietary fiber is considered good for the heart.

3. Provides healthy digestion and microflora, protects against colon cancer

Fiber helps to achieve healthy digestion as follows way:

• Insoluble fiber acts as a laxative and is capable of relieve constipation.
• And soluble fiber, on the contrary, is used to treat diarrhea. Recent studies prove that consumption a sufficient number of fibers from different sources develops microbial diversity in the intestines and improves microflora. Microflora has important functions and helps in many ways – from stimulation of food metabolism to improve mental health.
• It has also been proven that a fiber-rich diet protects against colon cancer.

4. Longevity

A diet rich in dietary fiber reduces the overall risk of mortality, minimizes the occurrence of cardiovascular disease and all types of cancer.

How much fiber is needed?

The recommended daily amount of fiber is 25 grams for women and 35 grams for men. This is about 1/2 cup cereals, fiber-rich, 1/2 cup beans, one pear and 120 grams of chopped vegetables.

Dietary fiber – what is it?

Often the terms “fiber” and “dietary fiber” are identified, however, this is not true. Dietary fiber is the leftover product. food, the digestion of which is not within the power of the stomach and thin intestines. Dietary fiber can be water soluble and insoluble. Valuable chemical compounds of the group insoluble dietary fiber are complex carbohydrates – fiber polysaccharides.

See also: what are carbohydrates and why are they needed the body.

Since fiber is only part of the concept of food fibers, then the effect of fibers on the body is wider than the functions performed fiber. Alimentary fiber:

• stimulate the process of salivation;
• prepare the stomach for food;
• regulate digestion;
• remove toxins, bile acids, heavy ions from the body metals.

Types of Dietary Fiber

Now we are beginning to understand what dietary fiber is, but you also need to know that they are divided into two main groups.

• Soluble fiber. Soluble fiber useful for regulating cholesterol, in the intestine it turns into a gel, which works well for the prevention of diarrhea, brings a feeling of satiety. Oats, apples and pears are good sources of soluble fiber.
• Insoluble fiber. Insoluble fiber adjusts the chair. It is found in the peel of fruits and vegetables, as well as in whole grains and nuts.

Many are aware of the benefits of fiber and try to focus on getting enough fiber, but there are some situations (e.g., constipation) where the type of fiber consumed has great importance.

Fiber for colon cleansing

Most fiber health functions focus on digestive system cleansing. Without sufficient income fiber in the body, bowel cleansing occurs ineffective. To prevent constipation, ensure proper peristalsis and maintaining healthy intestinal flora is necessary eat about 30–35 g of fiber daily. The average inhabitant of the Earth today eats about 15–20 g, which is not enough to ensure digestive health, cardiovascular and immune systems.

Fiber and Bowel Health

Prebiotics support and feed beneficial bacteria in the gut. That is, they stimulate the development of beneficial bacteria in the colon and like fiber pass through the digestive tract undigested. Some, but not all, sources of fiber are considered prebiotics.

Inulin, fructooligosaccharides and galactooligosaccharides are sources of fiber and prebiotics and probiotics.

Crude starch is a prebiotic, degradable fiber and a type of carbohydrate. It is found in whole grains, green bananas, potatoes and beans and gets to the colon where it is fermented by bacteria. Raw starch intake is good for regulating sugar levels in blood and healthy appetite.

How can fiber be harmful?

Excessive fiber intake may result in bowel obstruction and dehydration. To this to avoid:

• introduce fiber-rich foods in the diet gradually;
• do not exceed the recommended norm;
• drink more water, less – coffee, tea, carbonated and alcoholic drinks.

Fiber Products

Fiber contains all foods of plant origin. Especially a lot of it in the pulp and peel of vegetables and fruits, husks of grain, whole grains and legumes contain huge amounts of food fibers. Be sure to enrich the diet with seeds and bean.

A table with a list of foods that contain fiber.

Fibers are also sometimes used as an additive to the finished food. Soluble fiber beta-glucan, cellulose and pectin – all are examples of ingredients that are used to enhance fiber content in food.

Tips for getting enough food fiber

• For breakfast, it is recommended to eat oatmeal or granola with yogurt and fresh fruit.
• During lunch and dinner, half of your food should be vegetables.
• Sometimes we snack with fruits, raw vegetables and bread from whole grains, preferably with a protein such as yogurt or cheese.
• Add beans to salads and soups.
• You can add a few slices to a salad or sandwiches avocado.
• Replace harmful carbohydrates, such as bread, whole grains, such as brown rice, whole wheat pasta, quinoa and bread from whole grains.
• You can try a new recipe for dishes with a high content fiber.

You can also purchase dry fiber from bran, oatmeal, wheat, Jerusalem artichoke in its pure form or with the addition of slices fruit. The selection of such products is huge today, and fiber in it is usually presented in the form of unrefined grains. Use such a product would be an excellent nourishing and healthy breakfast or low-calorie snack.

Consuming the right amount of fiber provides health organism from the inside out. Analyze your diet, if necessary Introduce recommended fiber-rich foods. Be attentive to yourself!