Benefits and properties of fiber

fiber-benefits

The fiber It is ideal for all those who suffer from constipation , especially because, as we will see both detained and in detail throughout this article, has important benefits and properties that help when going to the bathroom.

Among other issues, fiber It is able to increase the volume of stools, decreasing the time they remain in the intestine.

Precisely because of this main benefit, it must be increase fiber intake in a way - that is - gradual, since this is the best way to allow both the bacterial flora and the intestine to adapt, thus avoiding some adverse effects such as intestinal discomfort or the formation of annoying gases .

Benefits of fiber

The fiber , as you surely know, is ideal when it comes to preventing the appearance of constipation, since it is capable of increasing the volume of stool.

This helps to reduce the time they remain in the intestine, so that the person tends to go more assiduously to the bathroom, and especially and especially, much more frequently.

Here are some of the most important benefits of fiber that contribute the daily consumption of foods rich in fiber :

  • Prevents and combats constipation .
  • Reduces the risk of hemorrhoids and diverticulosis, which most people suffer from constipation .
  • It has an important satiating effect, being ideal in control diets or weight loss .
  • It decreases the levels of high cholesterol in the blood .
  • Helps lower blood glucose levels .
  • Reduces the risk of colon cancer .

Among other issues, fiber It is able to increase the volume of stools, decreasing the time they remain in the intestine.

Precisely because of this main benefit, it must be increase fiber intake in a way - that is - gradual, since this is the best way to allow both the bacterial flora and the intestine to adapt, thus avoiding some adverse effects such as intestinal discomfort or the formation of annoying gases .

However, if we can not avoid the appearance of gases, we can always prepare various infusions between meals or even after meals, which will help us against flatulence (for example, green aniseed, chamomile, cumin or fennel).

Generally the best way to increase that fiber intake gradually is with increments of 5 to 10 grams a day until you reach 30-40 grams of dietary fiber daily.

Of course, if you decide to make a fiber rich diet , it is necessary to carry out an extra intake of water, since otherwise the constipation could get worse, when an intestinal obstruction occurs.

As we saw in the article in which we dealt with how should be a balance diet , the diet should be distributed in four or five meals a day, and we should not forget to include mid-morning and in the snack those foods that can be rich in fiber.

How much fiber should be consumed each day?

According to the advice of many nutritionists, you should consume 25 g. of fiber a day, to be able to enjoy a balanced diet and, ultimately, better health.

In case you think you consume a small amount of fiber a day, the best way to increase your fiber intake gradually is with increments of 5 to 10 grams a day until you reach 30-40 grams of dietary fiber daily.

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