Fitzeen Magazine
No Result
View All Result
FREE DOWNLOAD
SUBSCRIBE
  • Fitness
  • Health
  • Weight Loss
  • Wikifit
  • Best Fitness Trackers
  • Best Gym Equipment
  • Video
  • Fitness
  • Health
  • Weight Loss
  • Wikifit
  • Best Fitness Trackers
  • Best Gym Equipment
  • Video
No Result
View All Result
Fitzeen Magazine
No Result
View All Result
Home WikiFit

Fiber Foods

Kurt Morgan by Kurt Morgan
1 May 2020
in WikiFit
0
fitzeen-fiber-foods
Share on FacebookShare on Twitter

Table of Contents

  • Insoluble fiber foods
  • Soluble fiber foods
  • How much fiber foods?
  • Benefits of Regular Fiber Foods Consumption
    • What are the benefits by Regular Fiber Foods Consumption?

Fiber Foods are vegetal polysaccharides that human organism cannot digest and absorb them.

Although it has no nutritional significance, fibers foods are extremely important for human health.

These substances, in fact, are partially or completely fermented by the bacterial flora of the colon.

It is common to distinguish between two types of fiber foods, water-soluble and water-insoluble.

Insoluble fiber foods

Insoluble fibers (cellulose, hemicellulose, lignin), can incorporate a considerable amount of water.

Thanks to this precious characteristic, they perform several important functions:

  • They increase the volume and weight of the faeces and speed up intestinal motility by shortening the transit time of the faecal material.
  • Thanks to this peculiarity, insoluble fibers correct constipation, prevent diverticulosis and reduce the risk of colon cancer.

Soluble fiber foods

The soluble fibers (pectins, gums, mucilage) form a gelatinous mass with water soluble in water:

  • has satiating power, as it relaxes the gastric walls, stimulating the mechanic receptors that transmit the sense of satiety to the brain;
  • Reduces the intestinal absorption of the products of digestion, partly subtracting them from the body.

For this reason foods rich in fibers are indicated in slimming diets and in diet therapy for diabetes (they reduce the absorption of sugars) and hyperlipidemia (they reduce the absorption of fats and cholesterol).

Water-soluble fibers are therefore useful in the prevention of cardiovascular diseases and gallbladder stones.

fiber-foods

How much fiber foods?

We recommend a daily consumption of 20-35 g of fiber, with an insoluble/soluble ratio of 3:1.

It is advisable not to exceed these values, so as not to excessively hinder the absorption of micronutrients valuable for the well-being of the body (iron, calcium and zinc).

It also recommends it to favour the fibers in food: it is therefore advisable to get your daily ration directly from food. In this way you can enjoy the synergistic effect of the various micronutrients present in the food.

The economic issue should also not be underestimated, as fiber supplements have a non-negligible cost.

If you increase the fiber content of your diet, do so gradually, in order to avoid the onset of gastrointestinal problems (meteorism, diarrhoea, flatulence, etc.).

Fibers must be taken together with a lot of water, since, as we have seen, it links all their interesting characteristics to their ability to absorb and keep liquids; if these are scarce, the beneficial effects sought are considerably reduced and, sometimes, there is a risk of obtaining the opposite effect to that hoped for.

Avoid taking fibers together with drugs, as they can interfere with the intestinal absorption of the various active principles.

Finally, it is very important to relate the fiber content to the calories of the food, thus avoiding introducing an excess of calories.

In fact, to take in a lot of fiber, more calories can be introduced than necessary.

For this reason the following parameter has been introduced:

Fiber index (IF) = (FIB/CAL) x 100

Therefore, 20 g of fiber is necessary to take 20 g of fiber:

555 g of chicory (only 55 Kcal).

or:

68 g of All Bran (187 Kcal)

In conclusion, those who want to lose weight must derive the fiber mainly from vegetables, rather than resorting to immoderate consumption of corn flakes.

LEPITOX-SUPPLEMENTS

Benefits of Regular Fiber Foods Consumption

What are the benefits by Regular Fiber Foods Consumption?

  1. Dragging during the intestinal transit of food, with a reduction of unwanted fermentation.
  2. Slowing down gastric transit time, with a reduction in the rate of absorption of sugars taken together with fiber (reduced glycemic index).
  3. Increase in faecal mass, which facilitates the elimination functions (cellulose).
  4. Increase in the satiety index of food.
  5. Reduction of cholesterol levels (in particular for pectin and soluble fiber).
  6. Reduction of carcinogens and mutagens (and heavy metals) within the intestinal tract.
  7. Enrichment of the intestinal flora with useful microorganisms.
  8. ?Strengthening of the wall of the entire digestive tract, with prevention of diverticulosis (degeneration of the intestinal wall).
  9. Prevention of colon cancer and gastric ulcer.
  10. ?Reduction of the assimilation of ingested calories (for the same intake) due to “trapping” of the calories in the fibrous structures.

To learn more, discover the wikifit section where you will find useful information to live and stay fit.

Previous Post

Omega 3 and Omega 6 Fatty Acids

Next Post

Simple Sugars

Kurt Morgan

Kurt Morgan

Kurt Morgan is a published health author, London-based personal trainer and fitness consultant. He holds a bachelor's degree in kinesiology and nutrition. Morgan has spent the last decade educating others about the meaning of fitness, health, and a healthy mind.

Related Posts

what-is-my-body-type
WikiFit

What Is My Body Type? 3 Somatotypes That Drive Everything

5 August 2020
caffeine
WikiFit

Caffeine

4 August 2020
simple-sugars
WikiFit

Simple Sugars

10 August 2020
fitzeen-omega3
WikiFit

Omega 3 and Omega 6 Fatty Acids

10 August 2020
fitzeen-gllutamine
WikiFit

Glutamine

10 August 2020
fitzeen-amino-acids
WikiFit

Amino Acids

10 August 2020
Next Post
simple-sugars

Simple Sugars

Please login to join discussion

Custom Keto Diet
ADVERTISEMENT

RECENT NEWS

foam-roller-benefits

Foam Roller Benefits: 10 Things You Should Absolutely Know

19 November 2020
resistance-bands

How To Use Resistance Bands During Workout

18 November 2020
how-to-train-weaker-arm

How To Train Weaker Arm

13 September 2020
best-electric-massagers

Top 10 Best Electric Massagers: The Best for Face, Neck, Belly and Legs

12 September 2020

https://www.fitzeen.com/hip-flexor https://www.fitzeen.com/hip-flexor https://www.fitzeen.com/hip-flexor
ADVERTISEMENT

ADVERTISEMENT
LOGO_FITZEEN_WHITE + CLAIM_SMALL_RETINA

Categories

  • Best Fitness Trackers
  • Best Gym Equipment
  • Best Ranked Products
  • Best Supplements
  • Cooking Video
  • Fitness
  • Health
  • Product Reviews
  • Video
  • Weight Loss
  • WikiFit

Join Our Newsletter

Hold on please...

Hi,

Thanks for reaching out! Our teams will check your message and forward to the best person when necessary.

Best regards,

Fitzeen Team

  • About
  • Amazon Affiliate Disclosure
  • Contact Us
  • Disclaimer
  • Fitzeen Home
  • Privacy Policy

© 2020 Fitzeen | Fitness and Health Magazine

No Result
View All Result
  • Fitness
  • Health
  • Weight Loss
  • Wikifit
  • Best Fitness Trackers
  • Best Gym Equipment
  • Video

© 2020 Fitzeen | Fitness and Health Magazine

When you visit this site, it may store or retrieve information on your browser, mostly in the form of cookies. Cookies collect information about your preferences and your device and are used to make the site work as you expect it to, to understand how you interact with the site, and to show advertisements that are targeted to your interests. You can find out more and change our default settings by clicking here Privacy and Cookie Policy.