Fiber encompasses all those plant substances that our digestive system cannot digest. Legumes, vegetables, fruits and cereals, in addition to being rich in fiber, are essential foods in our diet due to the multiple benefits they provide us.
Its value was discovered in the 70s of the last century by the doctors Burkitt and Towel, who established a relationship between a diet rich in fiber and a healthy life avoiding cancer and cardiovascular diseases. They had observed that in the peoples of Africa, with a basically vegetarian diet with a large amount of carbohydrates, diseases such as colon cancer, hemorrhoids, high cholesterol, which westerners did suffer from.
Fiber Benefits
The main benefit of fiber is that it contributes to increase the volume of intestinal content and to facilitate some of the digestive functions when, in addition, enough water is ingested throughout the day.
The fiber helps to eliminate excess food substances that the body needs in small amounts, and others that can be harmful if they remain in the intestine for a long time. An example of the former are fats, part of which excess can be eliminated with the help of fiber when the intestine functions normally. An example of the latter are substances known to be carcinogenic, which by remaining in contact with the intestinal wall for a long time (as occurs in cases of constipation) favor the production and growth of malignant tumors in the digestive tract. Thus, dietary fiber helps prevent heart disease and intestinal cancer, among other.
The Dietary Guidelines of all countries coincide in promoting the consumption of foods that contain fiber. However, adding additional high-fiber products to the diet is justified only in people who do not consume enough high-fiber plant foods. Particular cases that require specific indications for the treatment of a certain disease they must be handled individually by professionals familiar with the problem.
Fiber Types
They are distinguished two types of fiber: insoluble fiber containing substances such as celluloses, most hemicelluloses and lignin, and the Soluble Fiber, containing the substances of pectins, gums and mucilages.
Insoluble fiber has a laxative effect and regulates the intestine. This type of fiber is found in whole grains, legumes, artichokes, spinach, chard, lettuce, carrots, and raw tomatoes. Soluble Fiber increases fecal volume and is found in legumes, nuts, bran flakes, and oats. We can also find it in citrus fruits (orange, lemon, grapefruit…).
In the stomach, soluble fiber swells and slows gastric emptying. This produces a greater feeling of satiety, which is very useful in weight loss diets. Also It is recommended in cases of duodenal ulcer. When soluble fiber passes through the small intestine, it favors intestinal transit, lowers the level of cholesterol in the blood and is beneficial in case of diabetes.
If it is Insoluble Fiber, it produces a laxative effect and also lowers cholesterol. When it comes to the large intestine, fiber increases fecal mass and facilitates evacuation. It prevents certain diseases, since it prevents cholesterol or carcinogenic substances from being in contact with the mucosa for a long time.
recommended quantity
A diet that provides about 30 grams daily is recommended. Two pieces of fruit, 100 grams of vegetables, 50 grams of legumes and 50 grams of whole wheat bread are enough to meet this recommendation. It is also very important to drink enough water or other liquids to avoid the risk of intestinal obstruction.
The intake of large amounts of fiber produce detrimental effects and May decrease absorption of certain nutrients such as calcium, zinc and iron.
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