Alimentary fiber

Dietary fiber is an integral part of products that is not able to digest the enzymes of the stomach and intestines. They are contained in vegetables, fruits, peel of beans, and also in a shell of seeds and cereals. Coarse fibers are included in the list of the most useful substances necessary for the normal functioning of the body.

Why do we need food fibers?

These substances are polymers of monosaccharides and their derivatives. Gets their body solely due to food of plant origin. In general, dietary fiber can be divided into coarse - fiber , and soft - pectin.

These substances are important for the body, and scientists have proved that if a person regularly consumes foods containing fiber, then he will live long and healthy. The use of dietary fiber is due to the fact that it reduces the time of finding other foods in the digestive tract. They can be compared to a whisk, which cleanses toxins, decay products and other harmful substances from the body. In general, the work of the whole digestive system is improving. If the diet contains insufficient amounts of coarse fibers, it can lead to chronic constipation and hemorrhoids, colon cancer, obesity, and increase blood cholesterol levels.

The role of dietary fiber for the body:

1. Products with coarse fibers require a long chewing, which stimulates salivation, and further improves the work of the stomach and helps to cleanse the teeth.
2. It reduces the amount of "bad" cholesterol and bile acid.
3. Opposes the absorption of sugar in the blood, which is important for people with type 2 diabetes.
4. Promotes the removal of heavy metals, toxins and other harmful substances from the body;
5. Keeps water and helps the intestines to empty.
6. Helps synthesize substances useful for the body, which contributes to the strengthening of immunity.

Separately it is necessary to tell about function of dietary fibers for growing thin. First, getting into the body, they increase in size, which allows you to maintain a sense of saturation for a long time, which means that there will not be a long time. Secondly, dietary fibers help the microflora synthesize the necessary vitamins, amino acids and other important substances.

Sources of coarse dietary fiber

The daily fiber norm is at least 35 g. To provide the body with this amount, follow these recommendations:

1. In the diet should be present fresh fruits and vegetables. It should be borne in mind that prolonged heat treatment leads to the destruction of dietary fiber. The best option is quenching.
2. If you drink juices, then choose options with pulp.
3. The ideal breakfast is a serving of wholemeal porridge. In this case, the body receives about 10 grams of fiber. If you put in the porridge pieces of dried fruits or berries, you can add another 2 to 5 years.
4. Bring into your menu legumes.
5. If the diet is low in fiber, then do not immediately bring its amount to the required maximum, do it gradually. Because dietary fiber can not only benefit, but also harm. The body will not be able to miss many coarse fibers at once and this will cause constipation. Given this it is important to drink plenty of water, the daily norm is not less than 1.5 liters.

It is worth pointing out, that "fiber preparations", which some manufacturers propose, are absolutely useless for the organism and do not carry any biological value.

The consequences of excessive consumption of foods containing dietary fiber:

1. There is bloating and increased gas formation.
2. It does not allow the minerals and other substances to be absorbed in the intestine.
3. Diarrhea can occur.
4. With prolonged use, the intestinal obstruction develops, which can lead to surgery.