The dietary fiber, traditionally regarded as a complex carbohydrate, has been divided into two main groups according to their chemical characteristics and their effects on the human body. This classification is herbal arbitrary and only relies on the chemical separation to maintain a controlled pH and enzymes that try to simulate the physiological conditions. supplements This produces two fractions: insoluble fiber and soluble fiber.
Insoluble fiber: This comprises substances (cellulose, hemicellulose, lignin and resistant starch) that retain water and swell little bit. This type of fiber predominates in foods such as physicians wheat bran, whole grains and some vegetables. The components of this type are not fermentable fiber and resist the action of intestinal microorganisms. Its main effect in the body is to increase the volume of stool consistency and decrease their time and their transit through the digestive tract. As a result, this type of fiber ingested daily andalusia facilitates deposition and prevents constipation.
Soluble fiber: This consists of components (inulin, pectins, gums and fructooligosacaridos) that take plenty of water and are capable of forming viscous gels. It is highly fermentable by intestinal microorganisms, which produce large amounts of gas in the intestines. the moment I started using is an excellent way to help your health Being highly fermentable favors the creation of bacteria that natural makes up 1 / 3 of fecal volume, so this type of fiber also increases the volume of nutrition stool consistency and decreases. This type of fiber predominates in legumes in cereals (oats and barley) and some fruits. Soluble community fiber, in addition to capture water, is capable of reducing and slowing the absorption of fats and sugars in foods (glycemic index), which helps to regulate cholesterol levels and blood glucose .
In general, the fiber must have a ratio of 3 / 1 between soluble and insoluble. You should always advised that the sources of fiber are varied and that an vitamins adequate water intake. Recommendations of various food agencies mention that adults should consume approximately 20-35 grams servings of dietary fiber per day. However, people in some Western countries have an average consumption that is less than 12-18 g / day (considering a reference diet of 2000 kcal). . weight loss We recommend the ingestion several types of foods rich in fiber, instead of one.
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