Rich Foods in Fiber
- 1 What is dietary fiber?
- 2 Why we need fiber
- 3 Fiber types
- 4 Benefits of a high fiber diet
- 5 Symptoms of low fiber diet
- 6 Amount of fiber recommended Day
- 7 Excessive consumption of fiber
- 8 What are the foods richest in fiber?
What is dietary fiber?
Dietary fiber is a food or nutrient originating from plants with a similar structure carbohydrates but, unlike these, it can not be decomposed into digestible sugar molecules (our digestive enzymes are not compatible). Thus, the fiber passes through the intestinal tract relatively intact manner.
Why we need fiber
Fiber provides us related to the maintenance of the function and health benefits digestive system. Such processes include the feed to bacterial flora, support for excretion of substances such as toxins, bile salts, cholesterol and other residues of the intestine, or stimulate the release of certain hormones and neurotransmitters, such as ghrelin and melatonin also of course, to facilitate the evacuation of stool through the bowel movements.
The two main categories are insoluble and soluble fiber. However, it is possible to further differentiation of fiber types if we look at other factors in relation to the types of simple sugars and types of links.
|It does not dissolve in water but can absorb it.|
|Favors gastrointestinal movement and increase the volume of stool (constipation cases …)|
|Hemicellulose (mostly) Chitosan (neutral pH), Beta Glucan (low), cellulose, lignin, resistant starch|
|Examples : brown rice, celery, wheat bran, barley, carrots, walnuts, dates …|
|It dissolves in water to form a gelatinous material.|
|It helps reduce blood cholesterol levels and also regulates blood glucose (reducing IG meals …)|
|Hemicellulose (low) Chitosan (ph acid), beta-glucan (majority), fructan, pectin, mucilage|
|Examples : oats, peas, seeds, lentils, apples, citrus fruits …|
Benefits of a high fiber diet
Reduces the risk of coronary heart disease
As evidenced by this study, the mere fact of providing 10g of fiber a day can help reduce dramatically (by 17%) the risk of any problems related to cardiovascular disease and even death.
Prevents colon cancer
Some studies have shown that a diet rich in fiber reduces by 50% the risk against colon cancer for three reasons:
- By reducing the transit time fecal contact with carcinogens the intestinal mucosa is reduced.
- Modifies the metabolism of bile acids.
- Increases the production of butyric acid for colonic fermentation, substance has been shown to exert a protective effect against tumors.
Normalizes bowel movements
Dietary fiber increases the weight and size of the stool and softens. Thus it passes help food pass more quickly through the stomach and intestines, decreasing the likelihood of constipation. Fiber may also help solidify the feces when they are very soft or aqueous as it has the ability to absorb water and give volume to stool. For many people, the fiber can provide relief from irritable bowel syndrome.
It helps maintain the integrity and gut health
A high – fiber diet can prevent the risk of developing hemorrhoids and their treatment, and small pouches in your colon (diverticular disease). Some foods rich in fiber are fermented in the colon. Researchers are looking at how this may play an important role in preventing colon disease.
Reduces cholesterol levels in the blood
Fiber may help reduce total cholesterol levels in the blood by reducing low – density lipoprotein or “bad cholesterol”. Several studies have shown increasing fiber intake in the diet can lower blood pressure and inflammation, which is also important for protecting heart health.
It helps control sugar levels in the blood
The fiber, particularly soluble fiber, may reduce the absorption of sugar so for people with diabetes can help improve the levels of blood sugar. A diet that includes fiber has been associated with a lower risk of developing type 2 diabetes.
Help Weight Loss
High-fiber foods generally require more chewing time, which produces satiety, so you`re less likely to overeat.
Symptoms of low fiber diet
How do you know if you are consuming enough fiber? The answer will be clairvoyant if their significant deficiency in fruits, vegetables and / or grains in your diet. The main consequences, as we have seen in the previous section on health benefits, would be a high risk of weight gain, heart disease or suffer some form of cancer. In addition, there are other symptoms that can make us think of a possible deficit of fiber:
- Constipation : the movement of the intestinal tract is impaired, which may lead to us “costs more” our work … In addition, this lack of evacuation can cause us to feel more swollen as the days pass.
- Tiredness : If a high carbohydrate intake is maintained, with little fiber, can lead to large swings in blood glucose levels, which translates to “ups and downs” of energy, without maintaining regulation.
- Minor Satiety : generally, provide fiber to our meals produces a greater effect in relation to the level of satiety, which will allow ultimately reduce appetite, and avoid “desire” to return to eat snack in a short period weather. One consequence of lack of satiety may correspond to a greater number of ingestions (some uncontrolled …) causing weight gain.
Amount of fiber recommended Day
So far we have seen that fiber is both necessary and beneficial, and that eating foods rich in fiber we will secure a corresponding contribution in that nutrient. However, the recommendations are not quite concise, but can be set, in general, consume at least about 30g of fiber a day.
Excessive consumption of fiber
While it is true that maintaining the previous contribution may be synonymous with good habits substantially increase this amount we could bring certain issues that impinge on our digestive system. Sometimes, the problems stem from a poor pass from dietary intake, to quickly incorporate too much fiber. The Best option is progressively gradually increase the amount of fiber and maintain stable levels. Among the possible negative effects of a high fiber diet we are:
- Diarrhea: fiber increases the movements of the intestinal tract, so it may happen that the evacuation process accelerates
- Cramps: too much fiber can hinder the digestion process, and even slow it down or stop it reaching
- Poor absorption of nutrients: fiber tends to join other foods that are “cross” on their way, and in this case, important nutrients and stay without absorbing the vitamins and minerals
- Gases: eating too much fiber, and within a short period of time, can cause flatulence, bloating and intestinal gas. This occurs as a reaction of natural bacteria found in the digestive tract to the fiber.
- Intestinal Constipation or block Paradoxically, although the consumption of fiber is related to “best visits to WC”, if the supply of water and liquids is not adequate, the opposite can occur. And the digestive system requires fluid to help move and transport the material through the intestines.