High fiber diet can really something that they do? Studies have addressed the relationship between high fiber diet and many diseases, including cancer, cardiovascular disease and diabetes.
Proven benefits of a diet high in fiber include the prevention and treatment of constipation, hemorrhoids and diverticulosis. In addition, certain types of fiber help lower cholesterol levels in the blood.
Dietary fiber comes from the plant, which is not digested by enzymes in the digestive tract. Part of it may be degraded by bacteria in the large intestine. Different types of plants have different amounts and types of fiber, including pectin, gum, mucilage, cellulose, hemicellulose and lignin.
Pectin and gum are found in water, soluble dietary fiber in plant cells. They slow the passage of food through the gut, but do nothing to increase fecal bulk. Beans, oat bran, fruits and vegetables contain soluble fiber.
By contrast, water-insoluble fibers in cell walls. These include cellulose, hemicellulose and lignin. Such fibers increase fecal bulk and speed up the passage of food through the digestive tract.
Wheat bran and whole grains contain insoluble fiber, but vegetables and legumes are also good sources.Sometimes there is confusion about the difference between crude fiber and dietary fiber. Both are determined by laboratory analysis, but crude fiber is only one seventh to one-half of total dietary fiber.
Insoluble fiber binds water, making stools soft and bulky. Therefore, dietary fiber, especially that found in whole grain products, it is useful in treating and preventing constipation, hemorrhoids and diverticulosis.
Diverticula are pouches of the intestinal wall, which become inflamed and painful.It now known that a high fiber diet leads to better results, if the inflammation has disappeared.
Some types of fibers, however, seems to have a greater effect than others. Fiber is found in oatmeal is effective in reducing cholesterol levels in the blood in wheat fiber. Pectin has a similar effect can also reduce the amount of cholesterol in the blood.
Diets high in fiber may be helpful for people who want to lose weight. Fiber in itself has no calories, but a “full” feeling provides its ability to absorb water. For example, an apple is more filling than a half cup of apple juice that contains about the same calories.
Foods high in fiber often require more chewing, so that a person eats in a position for a large number of calories in the shortest possible time. Fiber is found only in plant foods: fruits, vegetables, nuts and cereals. Meat, milk and eggs do not contain fiber.
The shape of the food should be its fiber content. Canned fruit and frozen vegetables contain dietary fiber, as well as premiums. Other types of treatment to reduce, but can be fiber. Dried and ground, as the destruction of water retention qualities of the fiber.
The removal of seeds, shells or sleeves also reduce fiber content. Whole peeled tomatoes have more fiber than tomatoes that have more than tomato juice. Similarly, whole wheat bread contains more fiber than white bread.
Fiber supplements are sold in a variety of forms of bran tablets purified cellulose. Many laxatives sold as stool softeners actually fiber supplements. Role of fiber in the diet is still under investigation.
It seems that the various types of fibers of different functions in the body. For these reasons, to avoid fiber supplements. Instead, eat a variety of foods rich in fiber.
This is the best way to get the maximum benefit from any type of fiber in foods and to get the necessary nutrients.