Archive for Fiber

Fiber Diet

Being overweight is something that most people struggle with at some point in their lives. This makes use of an infinite number of diet plans available in today’s society. Start a diet high in fiber may be a good way not only lose weight but also improve health. The fiber is a group of food substances present in plant foods, which can not be digested by digestive enzymes. However, there are some types of fibers are attacked by the intestinal microflora and then absorbed.

Foods rich in fiber should be a fundamental part of the diet because they provide energy and contain important principles for health, including vitamins and minerals. They also have very little fat and calorie content is similar to that greasy meat. Eating foods rich in fiber can help control obesity and prevent ingestion of fats because they provide the body with a great sense of satiety. The reason lies in its ability to absorb water, causing swelling and fill the stomach.

Thus diets containing a fairly high percentage of fiber get to reduce body weight and eliminate the anxiety of state the constant feeling of hunger, especially soluble fiber that stays longer in the digestive system. In addition to combat obesity and help control cholesterol, fiber has a key role in constipation prevention and protection in respect certain types of cancers. But this does not imply that we choking fiber. Too high a dose of this component, as is sometimes done as often in the form of bran or whole grains, may interfere with calcium absorption or cause intestinal problems such as diarrhea, flatulence, heaviness, etc..

The recommended dose of fiber is 20 to 35 g per day. There are two types of fiber: soluble and insoluble. You need to consume a little of both. Some sources of soluble fiber: peas, lentils, oat bran, barley, apples, oranges, carrots, peaches, beets. Some sources of insoluble fiber, oat bran, fruit skins, whole grains, cauliflower, whole grain breads, wheat bran, whole grain pastas. Soluble fiber helps regulate blood sugar levels, lower cholesterol and removes toxins, among other benefits. The non-soluble, helps prevent varicose veins, hemorrhoids, colitis and constipation.

Lowers cholesterol levels and prevents the formation of gallstones. Fiber is found mostly in plant foods, some more and fewer. Some fiber-rich vegetables are spinach and chard. Also legumes such as chickpeas, lentils and beans also have amino acid and polyunsaturated fatty acids, a huge amount of fiber which makes them suitable complement to any diet. Some fruits such as kiwi, plums or grapes possess substances having laxative in its composition which can be used, in addition to its fiber content, its accelerating effect on intestinal transit.