The role and side effects of fiber

What is the role and  side effects of fiber for your health

Is there such thing as too much?

We see ads plastered all over the place about eating fiber. They now have cereals and yogurts that boast they contain a lot of fiber. While eating foods high in fiber is good for you, many people don't understand what fiber is, where it comes from and what its purpose is.

Tags: role and  side effects of fiber; fibers in the body fiber not digested; fibers against constipation; Fruits rich in fiber; kinds of fiber; fiber per day; fibers against constipation; Whole grains and derivatives.


Why is fiber not digested

Why is fiber not digested

Fiber is found in plants that we eat. These items include vegetables, fruits and grains. Fiber also adds bulk to your diet. Bulk makes you feel full faster which in turn can help you lose weight, because you eat less. It also helps with digestion and prevents constipation. This is why many food manufacturers claim the fiber in their yogurt helps with digestion and makes you regular.

There are two kinds of fiber.

Soluble fiber slows down digestion; it turns into gel when it is digested because it attracts water.

Insoluble fiber does the opposite. It speeds the digestion of foods and adds bulk to stool.

What is the role and  side effects of fiber for your health

What is the role of fibers in the body

Someone who has been eating small amounts of fiber on a regular basis will not exhibit any side effects. However if this same person decides to all of a sudden eat a large amount of fiber side effects can occur. These side effects aren't dangerous, but can be very uncomfortable. These side effects include; gas, bloating and diarrhea.

The bacteria in the digestive system needs time to get used to the increased intake, so intake should be increased gradual. This will allow for less of these symptoms.

However, there is such thing as too much fiber. Too much fiber prevents the body from absorbing some minerals. These minerals include; zinc, calcium, magnesium and iron. However, high fiber foods contain a lot of mineral so the concern for the decreased absorption isn't much of a concern.

Okay. So I know eating too much fiber isn't good, but how much should I be eating?

The average person in fact does eat less enough, usually between 10-15 grams. It is recommended that the average adult eat between 20-35 grams.

Processed foods such as white rice or any other grain product that has been processed has less fiber than its counterpart. And most American's have come to know "white is right." When it comes to our diet this is not the case. Most foods that occur naturally are not white in color. The white is added through the milling process. This process removes most of the nutrients that are in food.

It may difficult to know whether or not you have been eating the proper amount and where to begin to start eating the proper amount. Fruits and vegetables are your first start. If you know that you haven't been eating enough fruits and vegetables, then you should start there.

As always, if you have any questions on how to improve your intake of fiber and whether or not you are getting enough, you should always consult your physician.

What is the role of fibers in the body?

Decrease the absorption of cholesterol and fats. Regulate blood sugar by slowing the digestion of carbohydrates. Promote the balance of the intestinal flora.

What foods are high in fiber?

The best sources are dried fruits and legumes (soybeans, lentils, chickpeas, dry beans, etc.), as well as whole grain products (rice, bread, pasta, flour, oats, etc.). Vegetables and fruits are also sources or rich in fiber , depending on their nature.

How to eat 30 g of fiber per day?

An intake of 30 g of fiber per day is easily achieved by consuming in particular: 150 to 200 g of cooked green vegetables (one serving with the main course); 150 to 200 g of raw vegetables (two raw vegetables); 150 to 200 g of fruit (2 small fruits or one large).


Why is fiber not digested?

Dietary fiber is not assimilated by the human body because it is not digested by digestive enzymes. Dietary fiber does not contain calories because it is not metabolized.


Fruits rich in fiber
Think of apples, blackcurrants, strawberries, guavas, blackberries, raspberries, currants, prunes, plums, apricots, coconut, almonds, walnuts, raisins, hazelnuts, peanuts, dates and figs.

Which fibers against constipation?

Anti-constipation foods sources of insoluble fiber Bran and wheat grains

Whole grains and derivatives.

Cauliflower, peas, spinach, turnip, green beans.

Nuts and seeds.



FAQ; Please help for answer;

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