The fiber provides benefits?

The fiber intake helps our health.

Absolutely. Fiber is an element contributing to the welfare and functioning of our body.

What is fiber?

Fiber is a type of carbohydrate that has no calories by itself. Its function is to help form the stool, giving shape and consistency, also sequesters dietary cholesterol and prevents it from being absorbed in the intestine.

Obviously there are many kinds of fibers, but here we will only nutritious fiber, which we use in our food.

The nutritious fiber is found only in plant foods, and has the characteristic of not being attacked by the enzymes of the stomach or small intestine, and allows its arrival into the large intestine (colon) without degradation. In the large intestine is fermented by intestinal bacteria, favoring the maintenance and development of the intestinal flora. Also provides other benefits: it increases the feeling of satiety, contributes to more soluble in bile, helps regulate glucose levels and cholesterol in the blood, and fights constipation.

Types of vegetable fibers

Two groups of vegetable fibers:
- The soluble
- The insoluble

Both types of fiber help maintain bowel regularity. Cause satiety by its large collection of fluid. The main functions of the gastrointestinal tract are ingestion, digestion, absorption and excretion.

Soluble fibers mixed with a liquid to form a gel-like solution. Slow the absorption of glucose and cholesterol, which is especially beneficial to diabetics and those with high levels of blood fat. The sources of soluble fiber are:
- Oat bran (the outer part of the grains, before refining)
- Nuts
- Barley (seed)
- Seed (stored food source and is wrapped in a protective cover)
- Vegetables
- Apple skin
- Fruits
- Vegetables

Insoluble fibers do not mix with liquid and pass through the digestive tract (alimentary canal) largely intact. Sources of insoluble fiber are:
- Whole grains (cereal raw, unrefined, natural)
- Wheat bran (the outside of the grains, before refining)
- Grains

Balance in fiber intake

The fiber, not being assimilated by the body, remains in the intestine, stimulating peristalsis (contraction and relaxation movements wave), increasing the stool bulk, which favors the daily evacuation.

The lack of fiber causes constipation, increases the chance of hemorrhoids and intestinal diverticula (small pouches or sacs), irritable bowel.

Excess fiber reduces absorption of calcium, zinc and iron gtravés the intestine. Consumed in excess can cause gas, flatulence, bloating and cramping. These manifestations disappear when the body is stabilized in fiber intake.

The recommended daily intake of fiber is 30 to 40 gr. The need to increase this consumption is recommended slow but progressive.

The fiber can not be digested or metabolized, but nevertheless provide other benefits:
- In the mouth, stimulates salivation, and better chewing.
- In the stomach, captures large amounts of water which slows gastric emptying and enhances the feeling of satiety.
- In the intestines, promotes bowel movements, increases stool bulk and stimulates their excretion.

The fiber in the intestinal system

It has been suggested that the fiber to reach the intestines does not undergo assimilation or metabolism. When they reach improves intestinal transit and absorption of nutrients. Some of the effects of soluble and insoluble fibers:

Soluble fiber reaches the colon is fermented by bacteria and transformed into polysaccharides, forming gases.

Insoluble fibers improve intestinal transit time and increase your pace, and also increase the volume of stool.

Amounts of some food fiber

The following are foods with the amount of fiber in grams, calculated in portions of 100 g.

Overall and as a mean daily fiber intake should be:
- 2 fruits
- 150 gr. vegetable
- 50-60 grams of bread or 2 tablespoons of wheat bran
- 50 g of pulses

With fiber intake should be increased water intake, consuming large amounts of fiber in the body fluid. The recommended average daily consumption is 1.5 to 2 l. of water.

Action

Put action. It stays in the consideration of this writing. Fiber is necessary in our diet. Stay healthy, take care of your body, watch your diet.

It has some considerations that should apply now.

Jaume Borredà

June 2010
http://www.salud-nutricion.net