Dietary fiber is a component of some plant foods, which consists mostly of the sugars (carbohydrates). Dietary fiber is not digestible in humans, but it helps pay the food inside the digestive tract, especially in the large intestine, which contributes to facilitate the process of defecation, it is also changing the nature of the absorption of other nutrients in the body.

Types of dietary fiber

1-Soluble fiber in water (dissolved) which is that dissolves in water. Examples include pectin and gums which form the resin cement-like rubber liquid and linking these gums cholesterol and sugars in the intestine and thus decrease the rate of blood sugar as well as cholesterol and better sources of barley, oats, dried beans, peas and lentils and fruits such as apples, apricots, mangoes, peaches), vegetables (such as cauliflower, broccoli, cabbage, okra)

 

2-Fiber is soluble in water (insoluble), which like a sponge intestinal absorb water and increase the size of the waste (feces) and this is what makes it softer and easier through the intestine which also speeds up the time you spend waste in the digestive tract and therefore helps to prevent constipation and hemorrhoids and examples include cellulose found in bran cereals and cellulose and lignin Hemo found in brown rice and wheat as the fiber is dissolved found in fruits (such as berries and pears) and vegetables (such as beets, carrots, kale, spinach).

The benefits of dietary fiber slimming

 Dietary fiber helps with weight loss, they promote a sense of satiety, and affect hormones that control the amount of food that we eat.In fact, many people who suffer from obesity, overeat, but they rarely feel full. The regime diet rich in processed foods refined, and crops that grow in the soil lacks many of the nutrients needed by the people who are suffering large increases in weight, however, always feel hungry. Moreover, the decline in the proportion of dietary fiber in the diet vogue, which means we do not get rid conveniently, all of what we eat, what contributes to the increase in unwanted weight, and leads to the prevalence of chronic constipation with a high percentage of people.

How to contribute dietary fiber in facilitating the process of weight loss?

Research conducted showed that people who ate 14 grams of additional dietary fiber per day, succeed in reducing the total calories they consume by 10%. Persons who have successfully added 10 grams of dietary fiber daily to their dishes, to get rid of half a kilogram of their excess weight in a month, without doing any other changes in their lifestyle. The researchers explain this by saying that when he passes dietary fiber within the intestine, carrying some of the fat and calories out of the body.

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