There are many benefits of dietary fiber, an element with properties that help against constipation, and that help to enjoy better health. We discover what it consists of.
The fiber is ideal for all those who suffer from constipation, especially because, as we will see both detained as detailed throughout this article, has significant benefits and properties that help when going to the bathroom.
Among other issues, fiber is able to increase the volume of stool, reducing the time they remain in the intestine.
Precisely for this main benefit, fiber intake should be increased gradually – yes – gradually, since this is the best way to allow both the bacterial flora and the intestine to adapt, thus avoiding some adverse effects such as own intestinal discomfort or the formation of annoying gases.
What is fiber? Where can we find it?
Fiber consists of a component of plant origin that we find in certain foods, and that contains polysaccharides (biomolecules formed by the union of monosaccharides) and lignin (intercellular cementing or encrusting compound of the fibrous cells of plants). It offers a high resistance to the hydrolysis of the different human digestive enzymes.
We can find two types of fiber. Do you know which ones they are?
- Soluble fiber: It is a type of fiber that attracts water, making digestion slower, being able to resist digestion and absorption in the small intestine. However, a partial – or total – fermentation does occur in the large intestine. We can find it in whole grains, some vegetables and fruits, seeds, nuts, barley and in wheat bran.
- Insoluble fiber: It is a type of fiber that, unlike soluble fiber, tends to accelerate the passage of food through both the stomach and the intestines. We find it in whole grains and cereals, wheat bran, and vegetables.
What benefits does it offer us?
The fiber, as well know insurance is ideal in preventing the occurrence of constipation, since it is able to increase the volume of stool.
This helps to reduce the time that these remain in the intestine, so the person tends to go to the bathroom more regularly, and especially and especially, much more frequently.
The benefits of fiber are useful to prevent a good number of digestive and intestinal disorders, and especially health in general, since helping to reduce constipation.
Here are some of the most important benefits of fiber provided by the daily consumption of foods rich in fiber:
- Prevents and fights constipation.
- It reduces the risk of hemorrhoids and diverticulosis, which especially many people with constipation suffer from.
- It has an important satiating effect, being ideal in control diets or weight loss.
- Lowers high cholesterol levels in the blood.
- Helps lower blood glucose levels.
Among other issues, fiber is able to increase the volume of stool, reducing the time they remain in the intestine.
Precisely for this main benefit, fiber intake should be increased gradually – yes – gradually, since this is the best way to allow both the bacterial flora and the intestine to adapt, thus avoiding some adverse effects such as own intestinal discomfort or the formation of annoying gases.
However, if we cannot avoid the appearance of gas, we can always prepare various infusions between hours or even after meals, which will help us against flatulence (for example, grains of green anise, chamomile, cumin or fennel).
Generally, the best way to increase your fiber intake gradually is with increments of 5 to 10 grams per day until reaching 30-40 grams of dietary fiber daily.
Of course, if you decide to eat a diet rich in fiber, it is necessary to make an extra intake of water, since otherwise the collision could worsen, when an intestinal obstruction occurs.
As we saw in the article in which we deal with how a balanced diet should be, the diet should be divided into four or five meals a day, and we must not forget to include at mid-morning and in the snack those foods that may be rich in fiber.
How Much Fiber Should You Consume Each Day?
According to the advice of many nutritionists, 25 g should be consumed. Of fiber per day, to be able to enjoy a balanced diet and, ultimately, better health.
In case you think you consume low amounts of fiber per day, the best way to increase your fiber intake gradually is with increments of 5 to 10 grams per day until reaching 30-40 grams of dietary fiber daily.
