Fiber can absorb up to 14 times its volume in liquid; it cleans the walls of the bowel, preventing toxins or processed foods to adhere to the walls.
Food can contain two types of fiber, soluble and insoluble fiber. Some types of natural fiber, help trap the fat and this is not absorbed. Fiber prevents constipation, helping the fecal bolus transit through the large intestine.
- Helps cleanse and detoxify your digestive system
- Facilitates and makes efficient digestion
- Combating Constipation
- Prevents diseases of the colon
- Help with diverticula and hemorrhoids
- Helps against colitis and gastritis regenerating intestinal flora
- Excellent against acidity
- Cleans and unclogs the colon, helps with swollen bowel
- It is an excellent aid for weight loss
- Because of its soluble fiber, it helps to lower cholesterol and triglyceride levels in the blood
- Purifies the circulatory system, encouraging blood oxygenation and irrigation
- Helps to regenerate and strengthen the intestinal flora allowing greater absorption of nutrients
If food moves through the intestine within 24 hours or less, there is a smaller chance that the toxins will be absorbed or that a harmful action of microorganisms will be experienced. With the current diet, we are getting only one fifth of the fiber we obtained in a normal diet just 50 years ago. The intestinal transit of many people today is 72 hours (3 days).
The term dietary fiber is not a single concept, since it is included in a large number of vegetable fibers. These include cellulose, hemicellulose, gums, pectins, phytic acid, cutin, lignin and non-digestible starch (approximately 10% of total starch). Most are non-digestible carbohydrates (lignin, cutin and phytic acid are carbohydrates but not included).
In general terms they have the common features of being unaffected by the enzymes and digestive enzymes but they are partly digestible by colonic bacteria. They are osmotically active, ie they absorb water and form gels which increase and promote fecal transit and evacuation (laxative effect).
There are two types of fiber:
1. Soluble fiber in contact with water forms a gel, which is fermented in the colon, makes the gastric emptying longer and slows down glucose absorption. It is found in vegetables, fruits (especially kiwis), nuts, seaweed. In oranges it is present in the white part which is between the skin and the pulp.
2. Insoluble fiber: not only ferments. They have a greater laxative effect. It is found in whole grains (bran), legumes, vegetables.
Fibers intaken as food or as supplements traverse the entire digestive enzymatic system without suffering degradation, and hence without absorption. However, once they reach the large intestine, bacteria are able to transform complex carbohydrates into disaccharides and monosaccharides by extracellular hydrolysis. Subsequently, these sugars, after penetrating inside bacteria, disintegrate completely (more than 50% of the fiber from fruits, vegetables and whole grains degrades in the colon).
Moreover, the fiber stimulates the development of the aerobic intestinal flora against anaerobic (which is advantageous because one of the components of the anaerobic Clostridium, is involved in the formation of carcinogens). Its fermentation results in the formation of short chain fatty acids (responsible for generating gases and thus, flatulence), one of which is needed for butyrate colon cells to grow.
Fibre deficiency alters the digestion and metabolism, increasing absorption of nutrients (obesity, increased insulin resistance, hyperlipidemia), produces an altered colon metabolism, and slows down fecal transit time (increased pressure with diverticulosis, appendicitis, hemorrhoids and colon cancer).
Also important is the effect called prebiotic. They are non-digestible substances that stimulate the growth of bacteria that act as probiotics, for example lactobacilli or bifidobacteria ingested with fermented milk. They are oligosaccharides (short chains of monosaccharides, such as inulin which is a polymer of d-fructose,). They are, in short, non digestible carbohydrates (classified as insoluble fiber) with the characteristic of serving as nutrient for bacteria, which possess the beneficial effects mentioned and enter the body when eating yoghurt, which is rich in lactobacilli or bifidobacteria.
Fiber is therefore an important nutrient required for normal bowel movements and intestinal health. Men must acquire between 30 and 35 g of fiber per day, while women need a minimum of 20 g. This is sometimes impossible to obtain from food, so fiber supplements are offer the best option. Compare the supplements to find out which is best, but check with your doctor before taking any of them.
- Read the nutritional labels of the supplements you are considering. They can be found in the rear or side of the box.
- Examine the differences in overall calories to see which has the greatest impact on your diet.
- See the difference in the number of grams of fiber in a serving, plus the number of servings per container.
- Check to see how many grams of fiber are soluble fiber and how many are insoluble fiber. Your body requires a balance of both types for proper health, so make sure your fiber supplement is equally balanced.
Consult the shop assistan or the clerk who sells fiber supplements to see the advantages and disadvantages of each. The price may be a good indication of quality.
VitaFusion Fiber gummies
These are nice to eat, as they come in the fun format of gummies. There’s three flavors: peach, strawberry and blackberry. They come quite cheap at $0.122 per gummy, and each gummy weighs 5g. The sugar-free version has the advantage that it’s almost calorie-free while still keeping a nice consistency and a decent taste.
Amazon Price: $18.44 $9.00 Buy Now
(price as of May 21, 2015)
Fiber Choice chewable fiber supplement assorted fruit
They come in the form of tablets that need to be chewed, they’re also sugar free which is great for people on a diet. Amazon reviewers often report an improvement on the way they digest these little pills in comparison to the others, so it might be milder for people having a hard time digesting fiber.
Amazon Price: $167.96 Buy Now
(price as of May 21, 2015)
Now Foods organic Fiber-3
Not if it’s not organic? Here’s the solution for you! This product is made out of organic golden flax meal, organic acacia and organic inulin. It comes as a powder and tastes nutty.
This is a tasteless, powder fiber supplement that can be used as an additive to any food, savory or sweet! Because of the absence of flavor and its inert characteristics (it won’t thicken any food or beverage or alter them in any way), it is great to have it without even noticing.
Amazon Price: $11.54 Buy Now
(price as of May 21, 2015)