What is Fiber

1.What are the fiber and what types of fiber?

Fiber, also known as “fiber” or “threads”, must be present in certain amounts in our daily diet.

The fibres are contained mainly in plant products.Products of animal origin-milk, eggs, meat, fish-do not contain any fiber.Foods rich in fat, contain minimal amounts of fiber, and foods high in fiber, devoid of fat.

There are two types of fiber: insoluble and soluble. Different foods contain different quantity and type of fiber. Soluble fiber are more important to our health as it reduces “bad” and help to maintain the level of “good” cholesterol, thereby controlling diabetes.

2. Why is recommended to consume fiber?
Fiber lowers the risk of gastro-intestinal disorders, constipation, hemorrhoids, and in some cases prevent and from colon cancer.

Diets high in fiber is contained are an excellent prevention of cardiovascular diseases. Because degrade relatively slowly from the body, that leads to slower increase in blood sugar, which makes them very useful for patients with diabetes. Fiber reduces cholesterol levels and regulate blood sugar levels.

The inclusion of more fiber in your daily diet and prevents overeating – fibres create a feeling of satiety.

3. How to get fiber?
Fiber is found in the fresh and dried fruits, vegetables, cereals, such as oats, and in gum and in some candies, known in Western Europe as “licorice” (containing Gummi arabicum).
Most major sources of fiber are cereals, dried fruit and the roots of plants.However, you should not overdo it with these foods-maximum 10 grams of fiber daily ration of you must come from these supplements. The fibres must be taken with sufficient amounts of fluids.

4. What is the recommended daily intake of fiber?
The daily needs of fiber depend on age. Most people consume only 10 grams of fiber a day. The body needs 12 grams of fiber for every 1000 calories consumed.
Healthy diet specialists recommend at least 25 fiber per day for women and 30 years – for men. The daily need of the children of the fiber is formed, as to the age of the child add the number 5. If your child is 7 years old, the daily needs of fiber is 12 grams (7 + 5 = 12).

Product Quantity Fiber (g)
Apple 1 Wed. large 3
Apple juice 1 cup 0
Apricot 3 dried 4.5
Banana 1 Wed. large 2.4
Beans, cooked 1 cup 2
Beet 100 g 4
Melon 100 g 2
Blueberries, fresh 100 g 5
Bread, rye 1 slice 7
Cabbage 40 g 2
Carrots, raw 70 g 2
Cucumber, sliced 1/2 cup < 1
Figs, dried 75 g 10.5
Flour – barley 100 g 10
-Soy flour, low-fat 100 g 11
Whole wheat flour 100 g 4
Flour-wheat 100 g 4
Grapefruit 1/2 cup <1
Kiwi 1 Wed. great 5
Lemon 100 g 2.5
Salad (lettuce) 1 cup 1
Almonds, raw 4 PCs. 1.5
Cashew nuts 75 g 4.5
Orange 1 Wed. large 3
Peach 1 Wed. large 2
Onions – old 1 large head 0.6
PEAR 1 Wed. large 4
Peas, cooked 1 cup 6
Popcorn 3.5 cups 4.5
Potato, baked with skin 1 Wed. large 4
Rice 1 cup 1.6
Strawberries 1 cup 4
Spinach, raw 1 cup 1
Spinach, cooked 1 cup 4
Sunflower seeds 1 oz (28.3 g) 4
Tomato 1 Wed. large 2
Bread-wheat, white 1 slice 1.3

How to add fiber to your diet?

  • At least two of the meals during the day, the US must include food or products, rich in fiber.
  • Eat fruits and vegetables, preferably in raw form, and replace them with fruit juices.
  • Drink fluids.The water helps to break down the fiber. Undegraded fibres could slow down the work of the digestive system.
  • Avoid refined and processed foods
  • Make regular gymnastics

Gallery

Infographic: Benefits of Fiber

Infographic: Benefits of Fiber

Source: specertified.com

Benefits of Fiber and High Fiber Foods in Your Diet

Benefits of Fiber and High Fiber Foods in Your Diet

Source: www.foods-healing-power.com

Top Fiber Foods to Eat with the Omad Diet

Top Fiber Foods to Eat with the Omad Diet

Source: omaddiet.com

25+ best Sources of fiber ideas on Pinterest

25+ best Sources of fiber ideas on Pinterest

Source: www.pinterest.com

Soluble and insoluble fiber: MedlinePlus Medical …

Soluble and insoluble fiber: MedlinePlus Medical ...

Source: medlineplus.gov

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47 best images about Grocery list for flat belly on ...

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WHAT IS OPTICAL FIBER?

WHAT IS OPTICAL FIBER?

Source: opticaldesignblog.wordpress.com

How Important Is Dietary Fiber? Pros, Cons, Main Sources …

How Important Is Dietary Fiber? Pros, Cons, Main Sources ...

Source: www.thewellnesssite.org

List of Foods High/Low in Fiber; Types, Health Benefits

List of Foods High/Low in Fiber; Types, Health Benefits

Source: www.nutrientsreview.com

Notes from Chapter 9 in your Textbook, Personal Fitness …

Notes from Chapter 9 in your Textbook, Personal Fitness ...

Source: slideplayer.com

Fiber: How to Increase the Amount in Your Diet …

Fiber: How to Increase the Amount in Your Diet ...

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What is Fiber? | Be Healthy the Natural Way

What is Fiber? | Be Healthy the Natural Way

Source: pinterest.com

Fiber Optic Pigtail

Fiber Optic Pigtail

Source: www.youtube.com

Why Fiber is a Fundamental Part of Your Diet {Infographic}

Why Fiber is a Fundamental Part of Your Diet {Infographic}

Source: nutrino.co

Dietary fiber: Why do we need it?

Dietary fiber: Why do we need it?

Source: www.medicalnewstoday.com

Dietary fiber

Dietary fiber

Source: www.slideshare.net

Handling Hemorrhoids

Handling Hemorrhoids

Source: www.healthiguide.com

Best High-Fiber Foods For Your Health Infographic

Best High-Fiber Foods For Your Health Infographic

Source: naturalon.com

Fiberglass

Fiberglass

Source: www.slideshare.net

List of Foods High/Low in Fiber; Types, Health Benefits

List of Foods High/Low in Fiber; Types, Health Benefits

Source: www.nutrientsreview.com