Know Fiber Closer
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There is a saying do not know it was love. The phrase seemed appropriate to be implemented in support of healthy living habits.
What comes to mind when hearing the word fiber? Yes, certainly not far from vegetables and fruits right? Already a lot of literature that says that the fiber has tremendous benefits for the body.
To know more closely what is fiber and why do our bodies really need it, here is his review.
Fiber is the common name for certain carbohydrates - usually found in vegetables, plants, and seeds. In general, the fiber is divided into two major parts namely the soluble fiber in water and fiber does not dissolve in water. The combination of both, commonly called total fiber.
Why do people eat fiber?
Numerous studies have found that a high intake of total fiber, from foods and supplements, lowers risk of heart disease. High-fiber diets have also been associated with a decreased risk of type 2 diabetes.
Insoluble fiber can help treat constipation, diverticular disease and cope with indigestion or IBS (irritable bowel syndrome). Several studies have also shown that soluble fiber can reduce the risk of colon cancer.
In addition, soluble fiber also have contributed in lowering cholesterol levels. Insoluble fiber works by binding to cholesterol in the intestine. In fact, some research shows the benefits of soluble fiber in treating diabetes and insulin resistance (prediabetes). Insoluble fiber also serves to slow the absorption of carbohydrates and helps improve blood sugar levels.
Because fiber fill and has very few calories, eat foods high in fiber can also help you lose weight.
How much fiber should you consume?
Fibers derived from whole foods is called dietary fiber. While fiber is sold in supplement form, or added to food, called functional fiber. Institute of Medicine has set the total fiber intake recommendations related to age and gender.
Children aged 1-3 years: 19 grams / day
Children aged 4-8 years: 25 grams / day
Women:
19-18 years: 26 grams / day
19-50 years: 25 grams / day
51 years and over: 21 grams / day
pregnant women: 28 grams / day
nursing mothers: 29 grams / day
Men:
9-13 years: 31 grams / day
14-50 years: 38 grams / day
51 years and over: 30 grams / day
A person must obtain a sufficient amount of fiber to stay healthy. Even though in high quantities, fiber consumption does not seem too dangerous. Until now scientists have not found what limits the number of fibers that could pose a threat.
Can I get a natural fiber from food?
The answer is yes. The best way to get the fiber you get from whole foods, like fruits, vegetables, and grains.
The following are the best sources of soluble fiber:
1. Oatmeal
2. Apples, oranges, and strawberries
3. Beans, peas, and lentils
4. Barley
5. Rice bran
Sources of insoluble fiber are:
1. Distinctive brand of cereal
2. Grains, like barley
3. Wheat breads, wheat cereals, and wheat bran
4. Vegetables: carrots, beets, and cauliflower
What is the risk of eating fiber?
Side effects
Fiber does not have serious side effects. Excessive consumption of fiber, can cause bloating, cramping. You can cope by drinking more water (about 2 liters a day).
Interaction
If you are taking certain medications, try talking to your doctor before you start using fiber supplements. Because the fibers can inhibit the absorption of some drugs.
What comes to mind when hearing the word fiber? Yes, certainly not far from vegetables and fruits right? Already a lot of literature that says that the fiber has tremendous benefits for the body.
To know more closely what is fiber and why do our bodies really need it, here is his review.
Fiber is the common name for certain carbohydrates - usually found in vegetables, plants, and seeds. In general, the fiber is divided into two major parts namely the soluble fiber in water and fiber does not dissolve in water. The combination of both, commonly called total fiber.
Why do people eat fiber?
Numerous studies have found that a high intake of total fiber, from foods and supplements, lowers risk of heart disease. High-fiber diets have also been associated with a decreased risk of type 2 diabetes.
Insoluble fiber can help treat constipation, diverticular disease and cope with indigestion or IBS (irritable bowel syndrome). Several studies have also shown that soluble fiber can reduce the risk of colon cancer.
In addition, soluble fiber also have contributed in lowering cholesterol levels. Insoluble fiber works by binding to cholesterol in the intestine. In fact, some research shows the benefits of soluble fiber in treating diabetes and insulin resistance (prediabetes). Insoluble fiber also serves to slow the absorption of carbohydrates and helps improve blood sugar levels.
Because fiber fill and has very few calories, eat foods high in fiber can also help you lose weight.
How much fiber should you consume?
Fibers derived from whole foods is called dietary fiber. While fiber is sold in supplement form, or added to food, called functional fiber. Institute of Medicine has set the total fiber intake recommendations related to age and gender.
Children aged 1-3 years: 19 grams / day
Children aged 4-8 years: 25 grams / day
Women:
19-18 years: 26 grams / day
19-50 years: 25 grams / day
51 years and over: 21 grams / day
pregnant women: 28 grams / day
nursing mothers: 29 grams / day
Men:
9-13 years: 31 grams / day
14-50 years: 38 grams / day
51 years and over: 30 grams / day
A person must obtain a sufficient amount of fiber to stay healthy. Even though in high quantities, fiber consumption does not seem too dangerous. Until now scientists have not found what limits the number of fibers that could pose a threat.
Can I get a natural fiber from food?
The answer is yes. The best way to get the fiber you get from whole foods, like fruits, vegetables, and grains.
The following are the best sources of soluble fiber:
1. Oatmeal
2. Apples, oranges, and strawberries
3. Beans, peas, and lentils
4. Barley
5. Rice bran
Sources of insoluble fiber are:
1. Distinctive brand of cereal
2. Grains, like barley
3. Wheat breads, wheat cereals, and wheat bran
4. Vegetables: carrots, beets, and cauliflower
What is the risk of eating fiber?
Side effects
Fiber does not have serious side effects. Excessive consumption of fiber, can cause bloating, cramping. You can cope by drinking more water (about 2 liters a day).
Interaction
If you are taking certain medications, try talking to your doctor before you start using fiber supplements. Because the fibers can inhibit the absorption of some drugs.
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