Dietary fiber

Fiber substance found in plants. Dietary fiber is the kind that is eaten. Which it is found in fruits, vegetables and grains. It is part of the plants, which the body can not digest it, however they are an important part of a healthy diet; it adds to the mass of food, and makes a person feel full for longer, which helps to control weight.

Fiber to help digestion and prevent constipation. You can get fiber from whole grains, legumes, nuts, fruits and vegetables. It should add fiber to the diet slowly, dietary fiber lifted up faster than necessary may lead to infection gas, bloating and abdominal cramps.

 an introduction

Fibre is the substance found in plants. Dietary fiber is a type of fiber obtained from eating affordable. Fiber is an important part of a healthy diet. Fiber and help get rid of excess fat in the intestine. It also helps out the food from the intestine. This educational program helps to develop a better understanding about the importance of dietary fiber, and how they can be sure of getting the right amount of them.

Dietary fiber

Fibre is the substance found in all plant foods. This includes fruits, vegetables and grains. Some of these foods contain a lot of fiber, while other foods contain less fiber. Fiber are found in a lot of complex carbohydrates, such as rice and wheat. The carbohydrates are the most important source of energy for the body. The body can not digest dietary fiber. It passes from the body without being whittled to give energy. Fiber leave the body in the stool when going to the toilet. There are two main types of fiber:

  Fiber dissolved or soluble.
     Fiber is dissolved or non-soluble.

Fiber dissolved or soluble fibers are partially soluble in water. While fiber does not melt is dissolved in water. Both the two types of fiber is important to maintain the health of the body, where, for example, fiber helps to prevent heart disease by getting rid of excess fat in the intestine. It also helps to get rid of constipation by output of food from the intestine.

 Fiber sources

Fibers are found in all plant foods, including:

     Beans.
     the fruit.
     Nuts.
     Vegetables.
     Whole grains.

Best dissolved fiber sources are beans and peas. Other good sources:

     Apples.
     Blueberry.
     Flax-seed.
     Oat bran.
     oatmeal.
     Pears.
     the strawberry.

 The best sources of fiber is dissolved is whole wheat and whole grains. Other good sources:

     Brown rice.
     Islands.
     Celery.
     Option.
     Vegetables with dark leaves.
     Grapes.
     Green beans.
     Nuts.
     Raisins.
     Tomatoes.
     Zucchini.

Fiber supplements are also available. But the best food sources of fiber supplements in general. It does not believe in supplements selection needed by the body of fiber and other foodstuffs. You can use fiber supplements in people with certain medical conditions, such as irritable bowel syndrome. You should always consult a health care provider before taking any kind of supplements.

Benefits of fiber

To eat the right amount of fiber a number of health benefits. This section explains the importance of containing the food on the fiber. It can help eat enough fiber each day:

     The prevention of constipation and diarrhea.
     Maintaining intestinal health.
     Reduce cholesterol levels.
     Adjust blood sugar levels.
     Access to a healthy weight or maintain it.

 The body can not digest fiber, so that fiber increases the weight and size of the stool. A large stool easier passage. Fiber also serve to soften the stool, because they absorb water. This helps to keep a normal bowel movement. Fiber, as well as maintain intestinal health, where it can be to eat a diet rich in fiber can reduce the risk of:

 Diverticulosis.
     Hemorrhoids.
Diet also lowers the risk of certain cancers, including colon and rectal cancer. Dissolved fiber can reduce total cholesterol levels in the body by lowering the bad LDL cholesterol levels, which may gather in the walls of blood vessels, which increases the risk of cardiac disorders. Prevent eating enough fiber from high LDL dissolved for more than the required levels.

  The fiber can also be dissolved adjust blood sugar levels. It does so by slowing the absorption of sugar in the body. Fiber is dissolved may also reduce the risk of diabetes type 2 assists fiber, in parallel with a balanced diet, that a person of healthy weight up or to keep it. That fiber-rich foods feel fullness, and make a person feel full for a longer period. Those foods as you need to chew more, and this can prevent a person from overeating.

 The recommended quantities

The quantity of dietary fiber, which must be addressed by the person in grams per day. The recommended amount depends on the age and sex of the person. For men from the age of adolescence until the age of fifty, it is recommended that get 38 grams of fiber each day. For men aged 51 and above, it is recommended that the amount be 30 grams each day.

 For women from the age of adolescence until the age of fifty, it is recommended that get 25 grams of fiber each day. For women aged 51 and above, it is recommended that the amount be 21 grams each day. You should eat a variety of foods to get the recommended amount of fiber. It should not be concern from eating fiber be decadent or decadent treat only if a certain disorder.

Fiber-rich diet

It may be recommended a diet rich in fiber to treat digestive problems. It may also have many other health benefits, such as reducing the risk of heart disease. You can speak with a health care provider to find out the possibility to benefit from high-fiber diet. This section explains the ideas to get more fiber in the diet. One way to get more fiber in the diet to replace the fruit juice whole fruit.

 You should eat fruit with each meal. You must make sure the presence of a variety of fruit in the diet. You can also replace refined grains whole grains, you must choose the types of bread which complete or whole grain wheat contains the first ingredients in the list of contents. It can workout pasta made from whole wheat and brown rice or wild. It can replace white flour wheat of whole grain bread when. You can start the day breakfast rich in fiber.

 You must search for breakfast cereals containing 5 g or more of fiber per serving food. Or you can add some wheat bran unprocessed to your cereal. Entrees can be set up to be healthy and full of fiber, such as fresh fruit and raw vegetables. You can eat biscuits made from whole grains or low-fat popcorn or nuts or dried fruit. Most people do not eat a lot of fiber, as is recommended.

 It must increase fiber in the diet slowly; doing so faster than necessary may lead to infection gases, in addition to the swelling and abdominal cramps. It is also important to drink plenty of water; fibers are absorbs water to make the stool soft and large. Eat plenty of fiber may lead without drinking water in the rare instances of a bowel obstruction.

 Conclusion

Fibre is the substance found in plants. Dietary fiber is a type of fiber that can be obtained from foods eaten. Fiber found in:

     Beans.
     the fruit.
     Nuts.
     Vegetables.
     Whole grains.

 Fiber is an important part of a healthy diet. And fibers lot of health benefits. It can help eat enough fiber each day:

 The prevention of constipation and diarrhea.
     Maintaining intestinal health.
     Reduce cholesterol levels.
     Adjust blood sugar levels.
     Access to a healthy weight or maintain it.
     Minimize the seriousness of certain cancers, such as colorectal cancer.

Diet rich in fiber has many health benefits. You can speak with a health care provider to find out the possibility to benefit from high-fiber diet. You must remember to add fiber to the diet slowly and drink more water when doing so.