Eating foods rich in fiber is very healthy and is good for health. However, that these foods are and what benefits they bring to the organization? Are there any side effects at excessive intake of fiber? A high fiber diet lowers the risk of heart disease, stroke and type 2 diabetes, in addition, assists in solving for digestive problems, constipation, diarrhea and piles. However, it can cause damage depending on how the fibers are inserted into the diet.
The fibers are usually found in grains, beans, vegetables and fruits. Although scientific evidence supporting the benefits of fiber in the diet are weak, the practical results are evident, although it varies according to the individual. Currently, however, most people do not consume the recommended amount of fiber, often for lack of information about what is fiber, where to find it and what are your real health benefits.
What is fiber?
It is difficult to define fiber as something unique. Initially, fiber was considered any substance found in the outer layers of grains or plants that were not digested by the intestine. Currently, however, the fiber definition encompasses a number of different substances which fall into two groups: soluble and insoluble.
The soluble fiber is comprised of carbohydrates which dissolve in water. Foods rich in this type of fiber include: fruits, oats, barley and legumes. Since the insoluble originates from the plant cell that does not dissolve in water, such as wheat bran.
Benefits of a high fiber diet
The benefits of fibers vary according to the type and also the consumption of each individual organism. Generally, the insoluble fiber is recomentada fordigestive treatments, it helps in passing stool regularly by the intestine, although not considered a laxative.
Since the soluble fiber can reduce the risk of arterial disease and myocardial from 40% to 50% compared with a diet low in fiber. They also reduce the risk of Type 2 diabetes, in addition to helping to control glucose levels in blood for patients with diabetes 1 and 2.
In some cases the fibers also help people with irritable bowel syndrome and diverticulosis, however, and these cases vary greatly depending on the patient, the fibers may worsen symptoms.
The recommended for a healthy diet is to consume 20-35 grams of fiber daily. But suddenly add the right amount of dietary fiber can bring some consequences for the body such as abdominal bloating and gas. To minimize these effects, it is recommended to add small amounts to the diet and increase gradually until it reaches the recommended levels.
It notes that some people, including patients who have irritable bowel syndrome, can not tolerate fiber supplements and thus is best to seek a nutritionist on how to proceed with the fiber intake.