Dietary fiber: types, the occurence and role in the body
A healthy diet can not be without the appropriate dose of dietary fiber, which reduces the risk of many diseases and supporys digestion, and, consequently, helps to maintain a slim silhouette. There quite a lot talks about dietary fibers, but the subject is rarely discussed accurately. Many people do not know what are the types of fiber, in which products it can be found and how it looks, and how it works exactly.
Dietary fiber can be divided into pectin and cellulose fiber. The pectin fiber is water soluble. It passes through the digestive system and forms a gelatinous substance with the consistency of a gel. In such form, it is deposited on the walls of the gastrointestinal tract, and thus digested food does not cause irritations.
Thanks to the fiber there is also a shift of unabsorbed food downwards. Equally important is the beneficial effect of the pectin fiber on appetite. Fiber slows the absorption of the sugar from the food, so that the feeling of satiety lasts longer. At the same time there is a reduction in the level of insulin, which goes into the bloodstream. The pectin fiber occurs primarily in fruits, such as apples, grapefruit and citrus fruits. A rich source of dietary fiber are also oatmeal, legumes and whole-grain breads. The most valuable for man is apple, oat and grapefruit pectin.
Cellulose fiber is insoluble in water. Its advantage is that it has the ability to absorb water and swelling. As a result, foods containing cellulose fiber may increase several times its volume. A diet rich in the fiber prevents constipation and strengthens peristalsis by gentle irritation of the stomach walls, and improving the movement of gastric contents, which is possible because of its hard structure. Cellulose fiber can be found mainly in rice, wheat bran, corn, nuts, strawberries and raspberries.
Demand for fiber
Daily demand for fiber is of 25 to 40 grams, while the average human diet providee 15 grams of fiber daily. It’s too little, not only for those looking for weight loss. Here are some examples of foods that contain a lot of fiber (the amount of fiber is given in 100 grams of the product):
red beans – 25 grams
soy beans – 15,7 grams
wheat bran – 42,4 grams
dried peaches – 14,3 grams
brown rice – 8,7 grams
pumpernickel bread – 9,4 grams
sesame – 9,1 grams
dried plums – 9,4 grams
dried apricots – 10,3 grams
peas – 15 grams
The diet can not do without any kind of fiber, so it’s best to eat it at the same time. The perfect proportions are 60% pectin fiber and 40% cellulose fiber. Fiber dietary supplements contain both pectin and cellulose fiber. These products complement the diet with fiber, but should not be the only source. It is the best to buy formulations that contain natural fiber.
People seeking to maintain a slim silhouette or weight reduction should take the fiber before a meal, and drink large quantities of water. It is very difficult to overdose on fiber. But it is possible when the fiber content is too large, compared to the amount of fluid taken. Then there may be constipation. Fiber should not be taken with medications, because it can interfere with their absorption.
Dietary fiber is particularly important not only for people on a diet, but also for people who have problems with glucose or high cholesterol level. The thesis about the positive effects of dietary fiber on the concentration of insulin was confirmed by numerous scientific studies. Foods rich in fiber improves glucose tolerance, which is of great importance for people with diabetes. A diet containing plenty of fiber improves insulin sensitivity and reduces body weight.
The relationship between fiber and cholesterol is rarelu discussed. Soluble fiber helps bind and faecal excretion with cholesterol and bile acids. Thereby, it reduces the risk of supersaturation of bile with cholesterol, resulting in the formation of deposits of bile. Fiber has a beneficial effect on the absorption and metabolism of triglycerides. A diet rich in fiber protects against hypertension, atherosclerosis, hyperlipidemia, and diseases of the cardiovascular system.
Effects of dietary deficiency
The effect of a deficiency of fiber are not only constipations. However, at the beginning it is worth paying attention to the consequences of frequent constipations, which are not limited to problems with maintaining a slim figure. In connection with increased intra-abdominal pressure, they increase the likelihood of bowel diverticulosis, hemorrhoids and anal hiatal hernia. A small amount of fiber in the diet increases the risk of diseases of the colon and rectum, including cancer, as well as exacerbating the symptoms of irritable bowel syndrome.
In conclusion, dietary fiber is very important for the health, well-being and thin silhouette. In the daily diet it can not be missed either pectin and cellulose fiber. The main source of dietary fiber should be appropriate food, but the diet should also be supplemented with good supplements.