Fiber is not absorbed through the human intestinal tract. It is found in all plants used by humans - in vegetables, fruits, cereals.
There are two types of fiber. Separation occurs according to the ability to dissolve in water.
1. Pectin is a water-soluble fiber, most often of fruit origin. When dissolved, it forms a jelly-like gel with a large volume. This gel creates a lining against the wall of the intestinal tract to prevent irritation. Another valuable property of pectin will be to slow down the absorption of sugar into the body. Pectin fiber also prevents excessive drying of feces in the intestines and this will not lead to constipation and inflammation.
2. Cellulose fiber - insoluble in water, has the ability to absorb a lot of water and multiply its volume. Fiber increases stool volume, and its rigid structure slightly irritates the walls of the intestinal tract, while stimulating it.
Useful properties of fiber:
- Regulates the peristalsis of the intestinal tract.
- Cellulose fiber softens feces and increases its volume, and pectins form a thin, slippery membrane, so that undigested residues move through the intestinal tract more easily and faster. A diet high in fiber significantly reduces the risk of hemorrhoids formation.
- Promotes the reduction and maintenance of normal body weight. Pectin fiber slows down the absorption of sugar, and cellulose fiber, swelling, keeps the feeling of fullness longer. Avoid drastic changes. A sudden increase or excess of fiber in the diet can cause gas or loose stools. Increase the fiber content in the diet gradually, introducing new foods one at a time. The bacterial flora will have time to adapt.
Too little water combined with too much fiber will cause constipation. It is necessary to drink 2 liters of liquid per day. If gas is present, herbs such as cumin and peppermint are a good natural way to treat this ailment.
Other nutrients are worth keeping in mind as well. Don't overdo your high fiber intake.
Too much of it leads to abdominal pain, iron, zinc, calcium, magnesium and phosphorus deficiencies. Fiber reduces the effectiveness of certain medicines, such as birth control pills. Reduces the absorption of iron, zinc, calcium, magnesium and phosphorus. Overdose can lead to severe constipation.
Sources of fiber:
- Pectin.
- Apples.
- Grapefruits.
- Citrus fruits.
- Kiwi.
- Oat flakes.
- Legumes.
- Nuts.
- Cellulose fiber
- Whole grain bread.
- Whole grain flakes.
- Bran.
- Fruits and vegetables.
