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Friday, September 20, 2019

What is dietary fiber?

What is dietary fiber?

by Simo life September 20, 2019
dietary,fiber,foods, dietary fiber
what is dietary fiber


the food


The human body needs to eat healthy food rich in food groups and important elements necessary to build the body's cells and repair the damaged ones and help them to do their work, but to take advantage of these elements must be absorbed by the body in the digestive system and converted into energy, and get rid of waste resulting abroad because its survival It causes body poisoning, and this is what dietary fiber does which we will mention information about in this article.


Dietary fiber


Dietary fiber is one of the ingredients found in plant foods such as vegetables and fruits.

* Not digestible in the stomach and intestines, but contribute to facilitating the movement of digested food in the digestive system, which facilitates the process of defecation.

* Contribute to slow the process of absorption of sugar in the blood, which contributes to its stability for as long as possible.

* Increases the feeling of satiety, which reduces the amount of food eaten by the individual, but it needs more chewing in order to speed up the process of feeling full, and this benefits those who follow diets.

* The human body needs 20 to 30 grams of it in the daily diet, according to the recommendations of the World Health Organization, therefore, an unhealthy diet lacks dietary fiber, causing health problems for the body such as weight gain, constipation, and others.


Types of dietary fiber


* Water-soluble fiber
: It is useful in lowering LDL cholesterol which reduces the risk of heart disease, helps regulate blood sugar and reduces the risk of type 2 diabetes. It is found in legumes such as beans and peas, nuts and oat bran, and some fruits such as apples. And pears, strawberries, and berries.

* Insoluble fiber in water
: which contributes to the preservation of the body and protect it from constipation and keep it healthy, and is found in whole grains such as bulgur, wheat bran, barley, brown rice, seeds, nuts, in addition to some types of vegetables such as fruits such as cucumber, grapes, tomatoes, squash, carrots and vegetables with dark green leaves.


Tips for getting dietary fiber in proper quantities


It is best to follow these tips to ensure you get the right amount of dietary fiber:

1-Try to include fiber in all diets.

2-Eat fruits and vegetables with their husks because they are rich in fiber.

3-Keep drinking enough water to help the fiber in its work.

4-Focus on eating righteous bread instead of enhanced white bread.

5-maintain exercise.