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The dietary fiber (I): What is it? Fiber types

The dietary fiber (I): What is it? Fiber types

The dietary fiber is inside the complex hydrates of carbon. It is only in vegetable foods as cereals, fruits, vegetables and legumes.

It cannot  be digested by the human organism, because the human digestive system doesn’t have enzymes to digest it. For that reason, the fiber travels intact through the digestive system. The ruminant  and rodents  possess capacity to digest it.

It is part of the composition of the food, and it can only separate after the digestion of the food.

They are distinguished two fiber types according to their composition and their effects in the organism.

The insoluble fiber is the one that doesn’t lose temper in the digestion after being chewed. It is formed by substances that are not dissolved in water. It highlights among these the cellulose that grants body and hardness to the plants and grain, the hemicellulose, the resistant starch and the lignin.

This fiber type is in whole grains, as the one saved of wheat, the integral rice, the lentils, the vegetables.

It rebounds and it favors the  traffic of the foods and the feces for the tube. It prevents the constipation.

The soluble fiber has some soluble components in water, and with capacity of forming gels that gives volume to the feces and it makes them sticky.

It has the interact capacity with the intestinal microorganisms.

It appears in the vegetables, the cereals (especially in the oat and the barley), and in some fruits, as apples, bananas,  citric fruits, as well as in the majority of the vegetables.

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F. Javier Molano

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