For the past few decades have studied the benefits of a diet rich in fiber. The interest began to observe that people in some parts of Africa did not suffer quite certain diseases common in urban areas, especially in Western countries.
Dietary fiber is a component of certain plant foods, which owns the property in transit through the human digestive tract without being absorbed. This feature makes it play important roles in the body. Among them is to help the passage of other foods through the gut and ease the evacuation of the materials are not recoverable in the form of stool and abundant wetter and therefore easier to remove. This happens because fiber-rich foods better hold liquids, helping to control constipation.
Chemically, the fibers are divided into five main variants: cellulose, hemicellulose, pectin, lignin and binders. We can also differentiate between these two groups : soluble and insoluble.
For specialists, the minimum daily fiber intake is 30 grams. You can ensure this intake by eating different foods and natural, with great presence of vegetables and fruits, if possible in its shell. This should, therefore, be well sanitized. These foods with soluble and insoluble fiber should be incorporated into every meal. This habit can be supplemented drinking good amounts of fluid.
We recommend starting with a moderate amount of fiber and then increase gradually, to avoid possible reactions in people with levels of intolerance.
The fibers are found mainly in whole grains (without husking), whole wheat bread, cornmeal, unpeeled fruit, vegetables, legumes, nuts, etc.