To find out what that fiber nearer and why our bodies so require it, here's another review:
Fiber is the General name for certain CARB-usually found on plants, vegetables, and grains. In General fiber is divided into two major parts: the fiber that can dissolve in water and fiber is insoluble in water. A combination of both, commonly referred to as total fiber.
Why do people consume fiber?
A number of studies have found that a high intake of dietary fiber in total, and supplements, lowering the risk of heart disease. A Diet high in fiber has also been associated with decreased risk of type 2 diabetes.
Insoluble fiber may help treat constipation, divertikular disease and overcome digestive disorders or IBS (irritable bowel syndrome). Some studies also showed that soluble fiber can reduce the risk of colon cancer.
Also, the soluble fiber also has contributed in lowering cholesterol levels. Soluble fiber works by binding to cholesterol in the gut. In fact, some research shows the benefits of soluble fiber in treating diabetes and insulin resistance (pradiabetes). Soluble fiber also works in slowing the absorption of carbohydrates and help increase blood sugar levels.
Because fiber fill and have very few calories, eating foods high in fiber can help lose weight.
How much fibre should you consume?
A fiber derived from whole foods called dietary fiber. While the fibers are being sold in supplement form, or added to foods, called functional fibers. Institute of Medicine has established the total fiber intake recommendations related to age and gender.
Children aged 1-3 years: 6 grams/day
Children aged 4-8 years: 25 grams/day
Women:
7-18 years: 26 grams/day
19-50 years: 25 grams/day
51 years of age: 21 grams/day
pregnant women: 28 grams/day
breast feeding: 29 grams/day
Male:
9-13 years: 12 grams/day
14-50 years old: 38 grams/day
51 years of age: 30 grams/day
Someone should get sufficient amounts of fibre to stay healthy. Even in a high amount of fiber consumption though, didn't seem too dangerous. So far the experts have yet to discover how a limited number of fibers that could pose a threat.
Can I get the natural fibers of food?
The answer is Yes. The best way to get the fiber you can get from foods, like fruits, vegetables, and grains.
Here are the best sources of soluble fiber:
* Oatmeal
* The apples, citrus fruits, and strawberries
* Beans, peas, and lentils
* Barley
* Rice Bran
Insoluble fiber source is:
* Cereal brans
* Whole grains such as barley
* Whole wheat bread, whole grain cereals, wheat and bran
* Vegetables: carrots, beets, and cauliflower
What are the risks of eating fiber?
* Side effects
The fibers do not have serious side effects. Excess fiber consumption, can lead to bloating, cramps. You can resolve it by drinking more water (approximately 2 liters a day).
* Interaction
If you are currently taking any medication, try talking about with the doctor before You start using fiber supplements. The reason, blocking absorption of fiber can be several types of drugs.
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