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The importance of fiber
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| Food fiber is a vegetable substance that is not broken down by the enzymes of the body's digestive system. Basically, it's the fibrous structure that forms the woody cell walls that hold plants, vegetables and fruits together, but since it is not digestible, it provides no nutritional value and is unable to produce energy. Nevertheless, it performs several functions that are indispensable for good health. |
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SOLUBLE AND NON-SOLUBLE FIBER |
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Insoluble fibers are composed of cellulose, hemicellulose and lignin and they are found primarily in cereals and vegetables. They manage to absorb a great deal of water and regulate intestinal function, while the soluble fibers, like pectin, rubber and mucilage, found primarily in fruit and legumes, form a sort of gel in the intestine, where they ferment and serve to control the absorption of certain nutrients (sugars and fats), helping to keep the quantity of sugars and cholesterol in the blood under control.
The ideal daily fiber intake recommended by dieticians and nutritionists is 30 g which is enough to regulate intestinal function, avoid constipation and prevent other more serious intestinal problems. The amount of fiber varies depending on the kind of food. 100 g of dry cookies contain an average of 2.6 g of fiber; the same amount of wheat bran contains 42.4 g; durum wheat pasta 2.7 g; whole-grain bread 6,5 g. When it comes to vegetables, the most fiber-rich are boiled artichokes, with 7.8 g and fresh peas, with 6.2 g. The most fiber-rich fruits are pears (2.9 g) and bananas (1.8 g). And so, for fiber, nothing could be better than the Mediterranean diet, i.e. fruit, vegetables, cereals and legumes, not to mention, of course, bread and pasta. This is the best formula for combating and preventing a whole range of health problems. But it's also important not to go overboard, because excessive intake of fiber can lead to a reduction in the body's ability to absorb certain key mineral elements (iron, calcium and zinc) found in food and certain medicines, leading to a bloating of the intestine.
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THE IMPORTANCE OF STRIKING THE RIGHT BALANCE |
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First and foremost, fiber plays an important role in quelling hunger. As a matter of fact, once it reaches the stomach it increases in volume, rapidly transmitting a sense of fullness. This is why in the case of weight-loss diets fiber supplements are so often recommended, especially those containing the more effective insoluble category.
As mentioned above, regulating intestinal functions is of crucial importance. Just 15 grams of fiber a day is sufficient to help the intestine function more effectively, facilitating the transit of food. By making sure that food does not remain in the intestine for too long a period of time, fiber reduces the incidence of a host of problems, such as hemorrhoids, constipation, as well as other more serious illnesses.
When it comes to controlling triglycerides and cholesterol, the fibers that contain pectin and rubber manage to "trap" various nutritive elements and reduce the absorption of fatty substances such as cholesterol. Inulin, for example, facilitates the absorption of calcium, while nourishing the so-called good bacteria found in the colon; lignin inhibits the assimilation of fats. By limiting the absorption of glucose, pectin reduces the body's need for insulin and is therefore very helpful in the prevention of senile diabetes.
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