Fibers are part of the food they consume and that can not be assimilated by our body. While herbal products contain fiber, the dairy and animal foods (milk, eggs, meat, fish, etc.) contain no fiber. Foods rich in fats contain the minimum quantities of fiber, and vice versa: Food with high fiber content is devoid of fat.

Why should they eat?

Fibers are partially decomposed by bacterial fermentation, with formation of very important for normal intestinal function of fatty acids. Fibers occupy a large volume of excess water and connect. Diets high in fiber are particularly useful for prevention of cardiovascular diseases. They are broken down relatively slowly, and this provides a slower rise in blood sugar and thus useful for patients with diabetes.

Fiber reduces the risk of colon cancer. Including more fiber is the daily diet would prevent such a favorite of most people, but also harmful as eating. Have particular relevance for people with diabetes because they reduce cholesterol and regulate blood sugar. In countries where the diet is rich in fiber diseases such as colon cancer, obesity, heart disease and diabetes are rarely found. Foods rich in fiber make you feel satiate for long time.

Species:

Not all fibers are identical. They can be distinguished into two categories: insoluble and soluble. The second category is more important to our health. Foods contain different amounts and different types of fibers. Some foods are good sources of the first type of fiber than others. For example, oat bran contains about 50% soluble fiber from total fiber, while wheat bran - only 20% and both types of fiber are useful and important for human health.

Insoluble fiber

The insoluble part in the maintenance of plant structures. They are the material which does not dissolve in water. They are more resistant to the processes of digestion and can be found in its initial form in the lower divisions of the colon. Here are subjected to action of fermenting bacteria, the formation of specific fatty acids (butyric acid). This type of fiber is found mainly in whole grains, and especially in wheat. Insoluble fibers play a major role in preventing constipation and indigestion.

Soluble Fiber

Soluble fibers are sticky substance in the form of a gel or rubber, and dissolve in water. They help to reduce blood levels of LDL "bad" cholesterol, and secondly help maintain normal levels of HDL "good" cholesterol. Found in fruits and vegetables and some cereals, such as oats.

Beneficial effects: lowering the level of blood cholesterol, controlling diabetes.

Daily need of fiber

Adults need 20-30 grams of fiber per day. It must be borne in mind that the body needs 12 g of fiber in every 1000 calories consumed. Most people consume about 10 g of fiber per day. Children need different amounts according to their age. The requirement for daily need of fiber for children can be calculated by adding to the age 5. For example, a child aged 7 years, the daily need for fiber is 12 grams (7 +5 = 12).

Attention

To achieve optimum de without developing signs of discomfort, increase the amount of fiber should be adopted gradually. They should be taken with sufficient fluids.