The fiber It is a great ally for our health as it provides us with numerous benefits for our body.
Where is fiber found?
This important element is contained in the vegetarian food and it is really valuable to live a healthier life. Although it does not provide us with nutrients, it is essential for the proper functioning of our body, and we can find it in two sizes: soluble and insoluble, in various quantities.
Our body, and specifically the digestive system, you must have a sufficient amount fiberThe ideal is to contribute between 20 and 30 grams per day to our body. This contribution is achieved with a diet where there is a high percentage food from vegetable origin
Fiber can be found in cereals integral Y derivatives such as bread, oats, rice, wheat, rye, bran and pasta. It is also found in legumes such as beans, peas, beans and lentils. It is advisable to include it in your diet fruit such as apple, pear, grapes, plum, etc., too vegetables such as spinach, broccoli, cauliflower, etc., and vegetables such as yucca, celery, and mushrooms. All of these foods will make a very good contribution to your weekly diet.
With this recommendation, your body will get both types fiber we talked about above. So prepare your pantry with: fruits, vegetables and grains.
Benefits of Including Fiber in Our Diet
We must emphasize that:
- Lowers blood glucose (sugar) and cholesterol levels
- Reduces the risk of heart disease, helps us deal with other problems such as constipation
- Avoid the risk of obesity
There are nutritionists who point out in this regard that it helps reduce the risk of colon and rectal cancer, hiatal hernia, hemorrhoids and appendicitis.
In order for this element to work in your body, you must administer a good dose of water in your daily life. And is that drinking water, that is, staying well hydrated, is one of the supports for good health.
If you are looking increase your consumption you should do it gradually to avoid gastrointestinal upset. In addition, it is important to drink enough water to prevent the fiber from compressing in the gut and causing discomfort.
Insoluble fiber properties and details
We find it in the varieties integral of the cereals,
bread and pasta. Although, as its name implies, it is unable to dissolve in water, it is capable of retaining certain amounts of liquid in its structure, increasing it in volume.
The benefit from the point of view nutritional value is that it is not attacked by the intestinal flora, so it is excreted as it is in the stool. These benefits make it possible increase intestinal mobility, especially the colon, helps prevent and reduce certain digestive disorders, such as a heavy stomach or stomach bloating caused by episodes of constipation.