You will need
  • Nuts, beans, oats, wheat, fruit, berries, seeds, greens, vegetables.
Traditionally, fiber is soluble and insoluble. Nuts, oats, beans, barley, citrus fruits, berries, sunflower seeds are a source of soluble fiber. Cleaved fiber in the large intestine. Upon contact with water this kind of fiber is converted into a jelly. Dramatic rises and falls in blood sugar, increase the consumption of foods with soluble fiber. It slows down the digestion of food, including starch. Resulting in slowing down the ingress of glucose into the blood. The use of soluble fiber is helpful for those who suffer from various cardiovascular diseases. Soluble fiber is the prevention and protection from cancer. It affects crustaceans toxins and removes them from the body. In addition, cellulose is fermented to acetic and other acids, which help to kill bacteria.
Insoluble fiber is not digested in the human body. It also does not dissolve in water. Bran, wheat, carrots, greens, vegetable skins, nuts, beans, seeds are a source of insoluble fiber. The insoluble property of fiber to swell like a sponge and add volume to the stool. This property increases the permeability of the intestine, therefore, insoluble fiber helps in conduction of food and water through the digestive tract. Eat more raw bran and you will get rid of this unpleasant phenomenon, as frequent constipation. Insoluble fiber also acts on the toxins and removes them from the body.
There are different supplements which are designed to compensate the fiber content in the body. However, it is best to get it from a variety of live food. The advantage is that with fibre the body receives the vitamins, minerals, antioxidants and other nutrients. 25 grams is the daily need of the organism in tissue. Increase your fiber intake gradually, you can stretch out the process for weeks. Otherwise, it will appear bloating. And the excessive consumption of insoluble fiber soon there will be diarrhea.
Champion fiber is buckwheat (17 grams per Cup). In second place: lentils, peas and beans: 8, 7 and 6.5 grams in 1/2 Cup. Quite a large amount of fiber is in baked potatoes. Of course, fiber is primarily associated vegetables: you should prefer cabbage, spinach, asparagus and broccoli. Among fruits particularly high in fiber in apples, papaya, dried figs, avocados, blueberries, and bananas. Among berries the Champions in fiber are raspberries and Victoria. As for the seeds, most of the fiber in the flax seeds - 7 grams per tablespoon.