What is fiber, and eight foods that will help her get sufficient

In this material, we consider this an underrated minerals, such as fiber. Its species, effects on the body and how to take it.

Of all the components of food that we need, cellulose - the most misunderstood nutrient. All we know about proteins, fats and carbohydrates, calories and of blah-blah-blah. If you do not already know, then you definitely should do it. Well, now let us return to the guest of honor.

Fiber - is the popular name of dietary fiber, which affect the digestion of food in our body. Unlike proteins, fats and carbohydrates, fiber does not provide our body with energy, but it plays a huge role in his life.

The basic properties of fiber:

• slowing advancement of food in the body
• a decrease in blood glucose levels
• laxative effect
• assistance in food processing

Not bad, right? Also, dietary fibers are divided into two types: soluble and insoluble. Soluble assume the role of regulator of cholesterol and blood sugar. Insoluble, due to the fact that they are well absorb water, turning into a viscous gel in the stomach and helps cleanse and withdraw all waste products.

Ideally, the body should do both soluble and insoluble fibers. The former include peas, beans, barley, prunes, avocados. To the second - the seeds and green vegetables. Daily rate of fiber is considered to be 35-50 grams. Let's look at the most fiber-rich foods and count how many you need to eat them in order to comply with the norm.

Beans - 10 g / 100 g

Potatoes - 4 g / pc.

Spinach - 4 g / 100 g

Banana - 3 g / pc.

Oatmeal - 3 g / 100 g

Raisins - 10 g / 100 g

Brussels sprouts - 4 g / 100 g

Rye bread - 6 g / 100 g

I tried to choose the most common products, but with the entire list, you can see here. Total: to eat 35 grams of fiber per day, you should eat 2-3 fruit, several portions (100 grams) of vegetables and several servings of bread, oatmeal or other cereal.

Try to slowly increase the amount of fiber in your diet. Very adding fiber to your diet, you may be faced with bloating, colic or constipation. Do not forget about water, as it helps in digestion and helps get rid of the negative symptoms.