In another post I mentioned you need to drink ABUNDANT WATER if you want FIBER “works” properly, controlling your intestinal transit. So, if you suffer constipation, try plentiful water besides rich-fiber food.
These recommendations are useful for people without kidney or cardiovascular problems. Ask your doctor if you have some of them, you'll need an individual plan.
Fiber provides you benefits in other way: cardiovascular problems PREVENTION. In the actual post I want to show you what about fiber effects and why – these benefits and effects are checked in different consistent studies, beside from people close to me and my own experience.
First of all, fiber is composed of substances that your gut cannot absorb; this is one of the reasons of fiber effect: these substances follow your “gut route”, this is why it helps you to “clear” your bowel.
Secondly, another fiber’s quality is the capacity to retain water. This characteristic increases the volume of your intestinal content and it produces peristalsis (gut movement), in the same time. So, it’s like if your bowel content slips inside the gut, because of the water (the water makes it easier). This is also why fiber helps you to “clear” your gut.
It doesn’t mean that you have to eat too much fiber! It produces gas and there are some gastrointestinal diseases in which it’s not recommended to eat fiber, for example. In Catalan or in Spanish there is a saying: “tot en excés és dolent” (Catalan) or “todo en exceso es malo” (Spanish). This means that it doesn’t matter what but everything harm you if you take it too much. You know??
Fiber is like a net where some substances can “be kidnapped” in it. If some of these substances “hook” in it, they won’t be absorbed. So this is useful if we are talking about cholesterol, for example (this fact makes fiber practical in cardiovascular diseases prevention); it’s not as positive if we are talking about some minerals, for example. Again “todo en exceso es malo”.
Some rich-fiber food are whole-grain cereals and bread, vegetables, fruits. You knew it, I’m sure!
About quantities: WHO recommends to eat about 20-30 gr. of fiber/day. A well-balanced diet, nutrition, provides you these amounts.
A medium kiwi supplies you 10 gr., approximately. 100 gr. of lentils offers you about 10 gr. too. 100 gr. of spinach = 6 gr. 100 gr. of artichoke = around 10 gr. And don’t forget that NUTS and DRIED FRUIT are also plenty of fiber!
This is an orientation, ok? If you want a specific list, let me know!
SALUT! (that means “health” in Catalan, the meaning is like “bests”).
If you are interested, you can take a look at the link. It’s about some fiber research studies. I could not check all of them but I know Pubmed is a reliable website. Besides, in medicine degree I had a really professional teacher (who I love!) who taught me what a trustworthy study has to contain: first of all people that participate in the study has to be chosen at random, much better if they are a lot of people and if more than one specialized centers do the same study (multicentre research). The link:
http://scholar.google.es/scholar?q=pubmed+fibra+dietetica+cardiovascular&hl=es&as_sdt=0&as_vis=1&oi=scholart&sa=X&ei=3bCzUJCBFsGl0QWe1IHwAQ&ved=0CCwQgQMwAA.
Be understanding with my English, please! It’s not my first language and I’m not use to explain that stuff in English. I will appreciate if you want to send me an email with suggestionsJ.
These recommendations are useful for people without kidney or cardiovascular problems. Ask your doctor if you have some of them, you'll need an individual plan.
Fiber provides you benefits in other way: cardiovascular problems PREVENTION. In the actual post I want to show you what about fiber effects and why – these benefits and effects are checked in different consistent studies, beside from people close to me and my own experience.
First of all, fiber is composed of substances that your gut cannot absorb; this is one of the reasons of fiber effect: these substances follow your “gut route”, this is why it helps you to “clear” your bowel.
Secondly, another fiber’s quality is the capacity to retain water. This characteristic increases the volume of your intestinal content and it produces peristalsis (gut movement), in the same time. So, it’s like if your bowel content slips inside the gut, because of the water (the water makes it easier). This is also why fiber helps you to “clear” your gut.
It doesn’t mean that you have to eat too much fiber! It produces gas and there are some gastrointestinal diseases in which it’s not recommended to eat fiber, for example. In Catalan or in Spanish there is a saying: “tot en excés és dolent” (Catalan) or “todo en exceso es malo” (Spanish). This means that it doesn’t matter what but everything harm you if you take it too much. You know??
Fiber is like a net where some substances can “be kidnapped” in it. If some of these substances “hook” in it, they won’t be absorbed. So this is useful if we are talking about cholesterol, for example (this fact makes fiber practical in cardiovascular diseases prevention); it’s not as positive if we are talking about some minerals, for example. Again “todo en exceso es malo”.
Some rich-fiber food are whole-grain cereals and bread, vegetables, fruits. You knew it, I’m sure!
About quantities: WHO recommends to eat about 20-30 gr. of fiber/day. A well-balanced diet, nutrition, provides you these amounts.
A medium kiwi supplies you 10 gr., approximately. 100 gr. of lentils offers you about 10 gr. too. 100 gr. of spinach = 6 gr. 100 gr. of artichoke = around 10 gr. And don’t forget that NUTS and DRIED FRUIT are also plenty of fiber!
This is an orientation, ok? If you want a specific list, let me know!
SALUT! (that means “health” in Catalan, the meaning is like “bests”).
If you are interested, you can take a look at the link. It’s about some fiber research studies. I could not check all of them but I know Pubmed is a reliable website. Besides, in medicine degree I had a really professional teacher (who I love!) who taught me what a trustworthy study has to contain: first of all people that participate in the study has to be chosen at random, much better if they are a lot of people and if more than one specialized centers do the same study (multicentre research). The link:
http://scholar.google.es/scholar?q=pubmed+fibra+dietetica+cardiovascular&hl=es&as_sdt=0&as_vis=1&oi=scholart&sa=X&ei=3bCzUJCBFsGl0QWe1IHwAQ&ved=0CCwQgQMwAA.
Be understanding with my English, please! It’s not my first language and I’m not use to explain that stuff in English. I will appreciate if you want to send me an email with suggestionsJ.
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