The benefit of fiber for health was highlighted in 1970 when two British doctors working in Africa, realized that a diet rich in fiber helps prevent certain diseases that are common in Western countries.
Dietary fibers are substances of plant origin, indigestible, but essential for the proper functioning of the bowel. Since the early 20th century, the average consumption of fiber is low: about half of the recommended intake. The best way to maximize their dietary fiber intake is to eat lots of whole plant products and varied.
These are residual substances from the plant cell wall, composed of mixtures of complex carbohydrates, which were identified as non-starch polysaccharides.
In all the fibers absorb excess water in the body, they help to form stools softer and bulkier, it favors the elimination of cholesterol and regulate the absorption of carbohydrates. It promotes the intestinal peristalsis and promote the elimination of toxic organism. They also play an important role in the bacterial balance of intestinal flora by feeding the good bacteria.
Fibers are of two kinds:
* Soluble fiber:
They are mostly in the heart of the plant. In the small intestine, food residue cluster on the soluble fiber and subsequently evacuated from the body. In the colon, insoluble fibers are attacked by bacteria. In contact with liquid, these fibers become viscous and thus encourage the shift of residues. Among the soluble fiber found pectins, mucilages, which form gels on contact with water. Pectin present in the berries and pome fruit (especially apples, pears, grapes) but also the gums, mucilages and algae.
* Insoluble fiber in water:
Insoluble fibers are usually part of the package plant. They are less easily attacked by bacteria and therefore less well fermented. They have the particularity to fix water and power blowing very high. They increase the volume of stool and accelerate intestinal transit by stimulating movements of the digestive tract. Many foods contain insoluble fiber: wheat bran, many fruits and vegetables such as cabbage, plus breads and cereals.
They are: cellulose, hemicellulose, lignin. Foods rich in insoluble fiber are whole grains, cooked dried beans, fruits and vegetables with edible skins. Wheat bran present in the wholemeal bread but not in refined products is an excellent source of insoluble fiber.
Many fruits and vegetables are rich in soluble and insoluble fiber they contain mainly cellulose and pectins.
Fiber is also more or less fermentable.
Benefits of fiber for health:
Some fibers are used by bacteria in the intestine, they participate in the production of volatile fatty acids for maintenance and growth of cells essential to the wall of the large intestine. This action protects the intestinal bacterial pathogens.
Effect of satiety fiber delay feelings of hunger and limit the risk of overeating.
It is however important to drink plenty of water when consuming a meal high in fiber. This is to avoid obstructions in the esophagus. Regularization of the absorption of carbohydrates and lipids Fiber helps regulate the absorption of carbohydrates and fats in the stomach.
A diet rich in fiber will also help reduce blood cholesterol, and stimulate the cardiovascular system, it will also reduce the risk of gallstones.
It has been shown that a diet rich in fiber also prevent the occurrence of colon cancer.
It is suggested to consume 30 to 40 grams of fiber per day, which equals the daily consumption of 5 to 10 fruits and vegetables.
In summary:
A diet low in fiber increases the risk of many chronic and degenerative diseases, cardiovascular ailments, diabetes and diverculoses.
A diet low in fiber increases the risk of many chronic and degenerative diseases, cardiovascular ailments, diabetes and diverculoses.
A diet rich in fiber helps prevent constipation and hemorrhoids. Adequate intakes of soluble fiber help regulate the absorption of carbohydrates and decrease the need for insulin in the body. They contribute to better cardiovascular health. They will control appetite by reducing hunger.
Tags: Dietary Fiber, fiber
