Eating fiber improves digestion

• April 20, 2024

The fiber It is found on the walls of cells of plant origin and is constituted by cellulose , hemicellulose Y carbohydrates . The vegetal fibers transit through digestive tube without being modified because our body lacks enzymes to be able to metabolize them. In this way, they sweep away all the waste formed, which is eliminated through the stool .

Not being assimilated by our organism, the fiber remains in the intestine , stimulating peristaltic movements and increasing the volume of stool , with which the daily evacuation is benefited.

According to information from Metro , the nutritionist Lorena Almedia notes that the ideal daily consumption for adult women is 30 grams and 35 for men. He indicated that cereals and the legumes they are an alternative for the consumption of fiber , and the products must report three to six grams; however, according to figures from the Health Secretary (SSa), consumption in Mexico is two kilos per year.

When the right amount is not consumed, it may appear constipation , which increases the possibility of suffering hemorrhoids I intestinal diverticula .

On the other hand, the excess fibers reduces the absorption of calcium , zinc Y iron through the intestine . When they are consumed excessively in a short period of time it can generate gases , flatulence , abdominal distention l and Colic . These symptoms are reduced until they disappear when the natural bacteria of our digestive tract adapt to the increase in fiber in the diet .

In order to comply with the approximate daily recommendation of 30 gr. fiber can eat a day:

• 2 fruits
• 150 grams of vegetables
• 50-60 grams of whole wheat bread or 2 spoons of wheat bran
• 50 grams of legumes

Fruit peels are also rich in fiber , include them in your diet to improve the digestion .

Keep a balanced diet and avoid being overweight!

Video Medicine: How the food you eat affects your gut - Shilpa Ravella (April 2024).