Fiber

Nutricampeones

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Name: Nutricampeones
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Fiber is the nondigestable pieces in vegetables – our bodies cannot produce the necessary enzymes to metabolize it. Fiber travels through the intestines, in a similar manner as broom hairs do when picking up and pushing waste material to the rectum where it can be expelled. It can prevent complications like: constipation, hemorrhoids, and certain chronic problems.

The recommended daily intake for fiber is between 20 and 25 grams. It can be found in fruits, vegetables, whole grains, and legumes.

IT IS GROUPED AS:

Fiber can be classified as soluble and insoluble according to it’s affinity to water; both types generate satiety, help with bowel movements, and reduce the time it takes fecal matter to travel through the intestines, expelling them in greater regularity.

Insoluble fiber, does not dissolve in water, it is expelled from the body in the same form as it was eaten because its components are resistant to intestinal flora attacks, and improved the digestive system’s function. It is found on the outside of seeds, it can be found in wheat bran.

Soluble fiber, upon contact with water, forms a gel that increases increases the volume of ingested fiber. It helps regulate cholesterol and sugar blood levels because it decreases and delays fat and sugar absorption, becoming a viable treatment in obesity and for helping control blood sugar leves.

It can be found in: legumes (beans, garbanzo), nuts (pistache, peanuts, and almonds), cereals (oatmeal), fruits (apples, oranges, pear, banana) and in vegetables (carrots, broccoli, and spinach).

HOW DOES THE BODY MAKE USE OF IT?

• In the mouth, it lengthens chewing time, increasing the production of saliva, preventing plaque formation and caries
• In the stomach, forms gels that delay digestion and produce satiety sensation
• In the intestines, promotes its movement, increases feces volume and promotes evacuation regularity.

WHAT HAPPENS WHEN THERE IS FIBER EXCESS OR DEFICIENCY?

When there is a deficiency one can experience constipation, increased workload in digestive system, increasing chances of developing hemorrhoids and other serious chronic complications.

Too much fiber can lead to: flatulence, abdominal inflammation, diarrhea and colitis.

About the Author

Nutricampeones is a team of young professionals dedicated to creating materials that help develop healthy habits in younger generations. We firmly believe in reading and roleplaying (games) as powerful tools, capable of instilling healthy habits in families so they can get over ailments and aches.

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