What is fiber?

For some decades, the advantages of a high fiber diet have been researched. The interest started when people noticed the habitants of some zones in Africa didn’t suffer certain diseases that were common in urban zones, specially in Western countries.

Dietary fiber is a component of certain vegetable origin foods, with the property of transiting through the human digestive tract without being absorbed. This particularity makes it perform important functions in the body. Among them is helping the passage of other foods through the intestine and makes evacuation of non profitable materials easier, in the form of more humid and abundant feces. This happens because fiber-rich foods retain liquids better, helping control constipation.

Chemically, the fibers are divided into five main variants: cellulose, hemicelluloses, pectin, lignin and agglutinates. We can also differentiate among them two great groups: soluble and insoluble. For specialists, the minimum daily fiber intake is 30 grams. This intake can be assured by ingesting varied and natural foods, with lots of vegetables and fruits, with peel when possible. Therefore, the peel must be very well cleaned. Foods with soluble and insoluble fibers can be incorporated in each meal. This habit can be complemented by drinking lots of fluids.

It is recommended to start with a moderate amount of fiber and gradually increase it, for avoiding possible reactions in people with intolerance.

Fibers are mainly found in whole grain cereals, whole wheat bread, corn flour, unpeeled fruits, vegetables, dry fruits, etc.

Megacolon: It is accompanied by constant constipation.

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