There are two types of fiber. Separation occurs according to ability to dissolve in water.
1. Pectin — cellulose, soluble in water, most fruit origin. Forms when dissolved jelly-like gel has a great volume. This gel creates a seal at the wall of the intestinal tract, which prevents it from irritation. Another valuable property of pectin will slow down the absorption of sugar in the body. Fiber pectin also prevents excessive drying of feces in the intestines and does not lead to constipation and inflammation.
2. Cellulose cellulose is insoluble in water, has the ability to absorb a lot of water and greatly increase your volume. Fiber increases stool bulk, and its rigid structure slightly irritate the walls of the intestinal tract, thus stimulating it.
The beneficial properties of fiber:
- Regulates peristalsis of the intestinal tract.
The cellulose fiber softens the stool and increases its volume, and pectins form a thin, slippery membrane, allowing undigested remains lighter and move faster through the intestinal tract. A diet that contains a lot of fiber, significantly reduces the risks of formation of hemorrhoids.
- Helps to reduce and maintain normal body weight. Fiber pectin slows the absorption of sugar and cellulose, becoming bigger, longer retains the feeling of satiety. Avoid radical changes. A sudden increase or excess fiber in the diet can cause gas or diarrhea. Increase the intake of fiber must be gradual, introducing new foods one at a time. Bacterial flora time to adapt.
Too small amount of water in combination with a large amount of fiber will cause constipation. You should drink daily 2 liters of fluid. If there are gases, natural way to eliminate this ailment are the herbs — thyme and peppermint.
We must not forget about other nutrients. Do not overdo it with a big fiber intake.
Too a large number of leads to stomach pain, deficiency of iron, zinc, calcium, magnesium and phosphorus. Cellulose reduces the effectiveness of some medications, e.g. the contraceptive pill. Reduces the absorption of iron, zinc, calcium, magnesium and phosphorus. Its overdose can cause severe constipation.
Sources of fiber:
- Pectin.
- Apples.
- Grapefruit.
- Citrus fruits.
Kiwi.
- Cereal.
- Legumes.
- Nuts.
- Cellulose pulp
- Whole-wheat bread.
- Wholegrain cereals.
- Bran.
- Fruits and vegetables.
