Benefits of Fiber

Benefits of Fiber

Insoluble fiber binds water, making the stool soft and big. Therefore, the fibers, especially in products for the whole grains, it is useful to the treatment and prevention of constipation, hemorrhoids, and diverticula. The pouches are diverticula of the intestinal wall may be inflamed and painful. In the past, a bit of fiber is used for this condition. We now know that the diet with high content of dietary fiber leads to better results, when the inflammation decreased.

Low blood cholesterol (less than 200 mg / dl.) Have a risk of coronary heart disease. The body makes cholesterol through the excretion of bile acids. Water-soluble fiber binds bile acids, that a high fiber diet can lead to an increased excretion of cholesterol. Certain types of fiber, however, seems greater than the others. The fiber is oatmeal is more effective in lowering blood cholesterol in the blood, that the fiber is in wheat. Pectin has a similar effect inasmuch Mai also reduce the amount of cholesterol in the blood.

Further applications of the fiber are less well founded. Dietary fiber can help the risk of cancer, especially colon cancer. This idea is based on information that the light-dense increase the speed with which the waste is eliminated from the body. This means that the body is less May of exposure to toxic substances in the course of digestion. But recent studies have not confirmed the protective effect of dietary fiber in the development of colon cancer. Diet rich in animal fats and proteins in May also have an important role in the development of colon cancer.

high fiber diet May be useful for people who lose weight. Fiber itself contains no calories, but a "full", because their sense of water absorption. For example, an apple is more than half-filled cup of apple juice contains about the same calories. Fiber foods generally require more than chewing, if a person does not eat many calories in a short period.
Fiber sources

Dietary fiber is only in plant foods: fruits, vegetables, nuts and seeds. Meat, milk and eggs contain no fiber. The form of the diet in May or May not influence on their content of dietary fiber. Canned and frozen fruit products and vegetables contain fiber, such as raw materials. Other types of treatment, however, a reduction of the levels of dietary fiber May. Drying and crushing, for example, the destruction of the qualities of water retention capacity of the fiber.

The removal of seeds, bark or shell also reduces the amount of dietary fiber. Tomatoes, whole have more fiber than peeled tomatoes, tomato juice over. Also on wheat bread contains more fiber than white bread. Table 2 shows the content in the fiber from foods.
As fiber?

The average American consumes 14 grams of fiber per day, which is well below the recommended value. The current, post-2005 Dietary Guidelines for Americans is 14 grams of fiber per 1000 calories consumed. So, if you are on a diet of 2500 calories you should eat about 35 grams of fiber per day. Furthermore, the intake of dietary fiber in May, depending on the age and gender.

During 2005 Dietary Guidelines for Americans serves as a general guide for a healthy diet, diet Reference (DCIS), provide the recommended amounts of nutrients. In 2002, the Food and Nutrition Board of the National Academy of Sciences Research published DCIS of the fiber (see Table 1). So far there is no national recommendation to normal. The new DCIS is desirable for the recording using the latest available scientific data.

Table 2: Dietary Reference Intakes (DRI) for Fiber.
Age	g/day Fiber
Children
1-3 years	19
4-8 years	25
Males
9-13 years	31
14-18 years	38
19-50 years	38
51+ years	30
Females
9-13 years	26
14-18 years	26
19-50 years	25
51+ years	21
Pregnancy
<18 years	28
18+ years	28
Lactation
<18 years	29
18+ years	29

Benefits of Fiber