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We must include fiber in our daily diet
to help combat many problems and bring many benefits to our health.
It is especially effective for people who wish to loose weight as the
bulk in fiber make us feel full sooner. There are two forms of
dietary fiber, soluble and insoluble, found in plant foods.
Soluble fiber absorb water and turns to gel during digestion which
also slows digestion and the rate of nutrient absorption from the
stomach and oesophagus. These fiber is found mainly in oat bran,
barley, seeds, lentils, peas, nuts, beans, certain fruits and
vegetables. Insoluble fiber helps speed up the passage of foods
through the stomach and oesophagus and helps also to relieve
constipation. These insoluble fibers are mostly found in foods
such as wheat bran, vegetables and whole grains.
Dietary fiber adds bulk in our diet
therefore making us feel full. They also help us to digest
better and relieves constipation. We must also remember to drink
plenty of water, approximately 8 glasses of water or non-caloric fluid
a day to help the passage of fiber through our digestive system.
Consuming a large amount of fiber in a short period of time can cause
flatulence, bloating and abdominal cramps. However, this will
subsides as soon as the natural bacteria in the digestive system get
used to the increase in fiber intake. By adding fiber to our
diet gradually, we can also reduced the problem with intestinal gas
and diarrhea.
Dietary fibers enhance the health of the
large intestine. The healthier the intestinal walls, the better
they can block absorption of unwanted constituents. Fibers such
as cellulose (as in cereal bran, fruits, and vegetables) increase
stool weight, easing passage, and reduce transit time. In this
way, the fibers help to alleviate or prevent constipation. Taken
with ample fluids, fibers help to prevent several GI disorders.
Large, soft stools ease elimination for the rectal muscles and reduce
the pressure in the lower bowel, making it less likely that rectal
veins will swell (hemorrhoids). Fiber prevents compaction of the
intestinal contents, which could obstruct the appendix and permit
bacteria to invade and infect it (appendicities). In addition,
fiber stimulates the GI tract muscles so that they retain their
strength and resist bulging out into pouches known as diverticula.
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