Dietary fiber – mainly in fruits, vegetables, whole grains and legumes – is probably the most well-known means to improve digestion. But foods containing fiber can provide
What is fiber?
Dietary fiber includes all parts of plant foods that your body can not digest. Unlike other food components such as fats, proteins or carbohydrates – which our body digests and assimilates – the fibers are not digested by the body. Instead, they are relatively intact through the stomach and intestines.
The fibers are generally classified as soluble (they are water soluble) or insoluble (it does not dissolve).
Soluble fiber. This type of fiber is dissolved in water to form a gel-like material. Such fibers can help reduce blood cholesterol and blood glucose. Soluble fiber carrots, barley and psyllium.
Insoluble fiber. This type of fiber promotes the movement of material through your digestive system and increases stool bulk. The sources of insoluble fiber are wheat bran, nuts, beans, and vegetables (cabbage, green beans, potatoes).
Nevertheless, the amount of each type varies from plant products. To get the most health benefits, include in your diet enough foods high in fiber.
A diet high in fiber has many advantages, which include: normalizes bowel movements, helps maintain bowel in good condition, lowering cholesterol, helps to control blood sugar levels in people with diabetes contributes to a healthy weight.
How much fiber you need to consume?
Doctors and nutritionists have agreed that a daily dose of fiber intake for adults is:
– At the age of 50 men – 38 grams, women – 25 grams;
– In the age of 50 men – 30 grams, women – 21 grams.