The dietary fiber is a set of plant-derived compounds resistant to absorption and hydrolysis of digestive enzymes, excellent ally of slimming treatments and valuable to prevent certain types of cancer.
The experts recommended daily consumption, we find out what it is and the foods that contain it.
Dietary fiber: What it is?
The dietary fiber is a part of a vegetable substance that we get from our food supply that is not degraded by enzymes, devoid of nutritional value is not a source of energy as it is not assimilated by the body, but it is rich in many beneficial properties.
The fiber is divided into two groups:
- Soluble fiber
- Insoluble fiber
In general, the soluble fiber is present in fruits and vegetables, while the insoluble in whole grains and legumes.
Soluble fiber slows the intestinal emptying because it creates a gelatinous compound in the intestinal lumen, also is able to reduce cholesterol levels by inhibiting the absorption of lipids and carbohydrates.
It is therefore to be valuable for people at risk of cardiovascular disease.
The insoluble fiber mixed with water is able to increase the volume of the stool by stimulating the intestinal transit.
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Dietary Fiber: Why it matters?
Dietary fiber is important because it participates in digestive and intestinal activity, gives a feeling of satiety because it slows gastric emptying; it is therefore particularly suitable for slimming diets because it has an anti-hunger effect.
Forward means that the intestine functions properly activities, thus speeding the passage of food in the intestines, improves the elimination of bile acids and makes stools softer facilitating their elimination. It is therefore indicated in cases of constipation and hemorrhoids, and also exerts a protective effect for colorectal cancer.
The dietary fiber is full of gums and pectins, which help to limit the absorption of some substances such as fats, tend to raise cholesterol levels, and glucose. Excellent so to prevent diabetes.
Also the fiber positively influences the bioavailability of calcium.
Dietary Fiber: In which food is?
And ‘possible to find the dietary fiber mainly in whole grains, but also in other foods such as fruits and vegetables, some legumes such as beans, peas and beans.
In particular, an apple contains about 4 grams of fiber, 6 grams a pear, kiwi 3 grams (fruit inter alia rich in vitamin C). The dried fruit is also rich in fiber; a portion of 30 grams of almonds contains about 4 grams.
While chia seeds as well as being rich in protein and Omega 3 provide a great contribution of fiber, a tablespoon contains about 6 grams.
Experts advise a consumption of about 30 grams per day for adults, equivalent to 5 servings of fruits and vegetables recommended, plus two servings of rice, pasta and other whole foods.
Preferring the consumption of whole foods in your diet is easier to introduce the right amount of fibers useful for our health.
In children, however the recommended dose is 5 grams per day plus one gram multiplied by age.Tags: Dietary Fiber