Dietary fibers are of plant polysaccharides, that the body is not able to digest or absorb. From a nutritional point of view does not have any property, but despite this are very important for human health.
They are contained in: fruits, vegetables, grains, nuts and seeds, legumes.
Once ingested in our gut undergo a phenomenon called fermentation, implemented by the bacterial flora and the degree of fermentation depends on how these fibers are assumed.
In the case of a single intake (only fibers) will have a greater fermentation compared to an intake together with other foods.
The fibers can be divided into soluble and insoluble, but let us look at the properties:
Insoluble
They have the ability to incorporate a substantial amount of water, attributing to these fibers of regularization of intestinal functions:
* Constipation
* Prevention of diverticulosis (increasing due last few years, due to more and more refined foods 'lack of fiber, first wore out many more' whole foods)
* Reduced risk of colon cancer
of great interest too is the function for reducing the use of calories and fat in foods.
Soluble
are able to gel in contact with water, forming a gelatinous mass that:
* Relaxes the gastric wall, while fostering a sense of satiety
* Reduces the absorption of food
* Contribute to the elimination of cholesterol taken
* Lower blood glucose, due to slower absorption of carbohydrates.
Remember that consequently excessive intake of fibers, can lead to malabsorption phenomena. In addition, some diseases such as Crohn's disease and irritable bowel syndrome, are compounded from taking excessive fiber.
The recommended dose total (soluble and insoluble) is about 25 grams per day, easy to take along 500 grams of vegetables and 200 grams of fruit per day, in addition to the other foods eaten during the day.
It best to change your diet rather than resorting to supplements of fiber, which do nothing but dab the problem, it is the daily diet that in some cases must be corrected.
Andrea Busalacchi
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