What is dietary fiber, benefits and properties
The fiber It is ideal for all those who suffer from constipation, especially because, as we will see both detained and in detail throughout this article, has important benefits and properties that help when going to the bathroom.
Among other issues, fiber It is able to increase the volume of stools, decreasing the time they remain in the intestine.
Precisely because of this main benefit, it must be increase fiber intake in a way - that is - gradual, since this is the best way to allow both the bacterial flora and the intestine to adapt, thus avoiding some adverse effects such as intestinal discomfort or the formation of annoying gases.
What is fiber? Where can we find it?
Fiber consists of a component of vegetable origin that we find in certain foods, and that contains polysaccharides (biomolecules formed by the union of monosaccharides) and lignin (intercellular cementing or incrustant compound of the fibrous cells of vegetables). It offers a high resistance to the hydrolysis of different human digestive enzymes.
We can find two types of fiber. Do you know which ones they are?:
- Soluble fiber:It is a type of fiber that attracts water, making digestion slower, being able to resist digestion and absorption in the small intestine. However, partial or total fermentation occurs in the large intestine. We can find it in whole grains, some vegetables and fruits, seeds, nuts, barley and wheat bran.
- Insoluble fiber:It is a type of fiber that, unlike the soluble, tends to accelerate the passage of food through both the stomach and the intestines. We find it in grains and whole grains, wheat bran and vegetables.
What benefits does it offer?
The fiber, as you surely know, is ideal when it comes to preventing the appearance of constipation, since it is capable of increasing the volume of stool.
This helps to reduce the time they remain in the intestine, so that the person tends to go more assiduously to the bathroom, and especially and especially, much more frequently.
The benefits of fiber are useful to prevent a good number of digestive and intestinal disorders, and overall health, since helping to reduce constipation prevents the appearance of hemorrhoids, being useful in turn to reduce the risk of colon cancer or to decrease even high levels of cholesterol and glucose in the blood.
Here are some of the most important benefits of fiber that contribute the daily consumption of foods rich in fiber:
- Prevents and combats constipation.
- It reduces the risk of hemorrhoids and diverticulosis, which most people suffer from constipation.
- It has an important satiating effect, being ideal in control diets or weight loss.
- It lowers the levels of high cholesterol in the blood.
- It helps to lower blood glucose levels.
- Reduces the risk of colon cancer.
Among other issues, fiber It is able to increase the volume of stools, decreasing the time they remain in the intestine.
Precisely because of this main benefit, it must be increase fiber intake in a way - that is - gradual, since this is the best way to allow both the bacterial flora and the intestine to adapt, thus avoiding some adverse effects such as intestinal discomfort or the formation of annoying gases.
However, if we can not avoid the appearance of gases, we can always prepare various infusions between meals or even after meals, which will help us against flatulence (for example, green aniseed, chamomile, cumin or fennel).
Generally the best way to increase that fiber intake gradually is with increments of 5 to 10 grams a day until you reach 30-40 grams of dietary fiber daily.
Of course, if you decide to make a fiber rich diet, it is necessary to carry out an extra intake of water, since otherwise the constipation could get worse, when an intestinal obstruction occurs.
As we saw in the article in which we dealt with how should be a balance diet, the diet should be distributed in four or five meals a day, and we should not forget to include mid-morning and in the snack those foods that can be rich in fiber.
How much fiber should be consumed each day?
According to the advice of many nutritionists, you should consume 25 g. of fiber a day, to be able to enjoy a balanced diet and, ultimately, better health.
In case you think you consume a small amount of fiber a day, the best way to increase your fiber intake gradually is with increments of 5 to 10 grams a day until you reach 30-40 grams of dietary fiber daily. CONSULTED MEDICAL BIBLIOGRAPHY
- Fiber and Prebiotics: Mechanisms and Health Benefits.Nutrients(2013). Joanne Slavin. Available at: //www.ncbi.nlm.nih.gov/pmc/articles/PMC3705355/
- Effects of dietary fiber and its components on metabolic health.Nutrients (2010). James M. Lattimer and Mark D. Haub. Available at: //www.ncbi.nlm.nih.gov/pmc/articles/PMC3257631/
