What is the role
and side effects of fiber for your health
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.
You may be interested by our related subjects:
The role and side effects of fiber - Can foods help to lowers blood sugar
Health benefits and risks of soybeans - Side Effects of Eating Canned Foods
 |
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 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.
Legumes.
FAQ; Please help
for answer;
