what is high fiber food
what is high fiber food
what is high fiber food
The fibers are plant-derived substances essential for the functioning of the intestine. There are two types: soluble and insoluble, which do not have exactly the same characteristics. What are their properties? How do they improve transit?
The fibers are compounds that mainly found in plants. They are classified according to their solubility in water. There are thus two types: soluble fiber (pectins, gums and mucilages) and insoluble fiber (cellulose, hemicellulose and lignin). Both categories have different interests, which is why it is important to consume one and the other regularly.
Soluble fiber
Soluble fiber is found mostly in the heart of the plant. In the small intestine, the food waste collect on the soluble fiber and then be discharged from the body. In the colon, soluble fibers are attacked by bacteria. In contact with water, these fibers become viscous and thus promote the shift of residues. Oat bran, beans and citrus fruits are rich in soluble fiber.
Insoluble fiber
Insoluble fibers are usually part of the envelope of the plant. They are less easily attacked by bacteria and therefore ferment less. They have the particularity to fix water and power to very high swelling. They thus increase stool volume and accelerate intestinal transit by stimulating the movement of the digestive tract. Many foods contain insoluble fiber wheat bran, many fruits and vegetables such as cabbage, as well as breads and cereals.
Not too much should
The theory of interest dietary fiber back to the 70s. At that time, it was revealed that the populations of Asia, and especially in Africa, had fewer colorectal cancers than Western populations.
It was believed then that the amount of dietary fiber in the diet could explain this difference. However, the latest research shows that all is not so simple. A recent article in the prestigious journal The Lancet tells us that there is no certainty about the preventive role of fiber in the development of colorectal cancer. Caution is called for, particularly in regard to fiber supplementation of food products. However, such a varied and balanced diet rich in fruits and vegetables diet remains the best guarantee to ensure an adequate intake of fiber.
Drink water!
We can overnight decide to spend a low-fiber diet to a diet. We must let the body time to adapt. Indeed, excessive and too rapid absorption of fibers can cause unpleasant and very uncomfortable digestive disorders. We must therefore be cautious and increase steadily quantities of bran fiber diet.
On the other hand, and this is absolutely fundamental, fiber needs water. Otherwise, they are ineffective. It is therefore necessary to drink 1 liter to 1.5 liters per day.
Good Luck To All!!!!
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food with fiber list
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