There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water and decomposes. It is like a sponge; This absorbent. It absorbs bile in the gastrointestinal tract. The body uses bile as quickly moving way of getting rid of the body of excess cholesterol, estrogen used by red blood cells, and toxins. Absorption of bile soluble fiber helps to move this waste out of the body. Thus, the soluble fiber can help to reduce cholesterol levels, as well as to regulate blood sugar. Soluble fiber absorbs excess calories and has a flushing effect on your system.
Insoluble fiber, on the other hand, do not decompose in water. This type of fiber helps promote regularity of bowel movements, adding volume and elasticity of the colon. It acts as a layer which helps cleanse the colon substances and impurities. Additional bulk of insoluble fibers actually stimulates contractions of the colon, moving the waste to eliminate gut more easily and successfully. It also helps control bacterial balance colon. There are some types of bacteria that are directly related to obesity. Thus, the regular emptying of the colon can help to reduce the weight for many reasons.
Advantages of fiber shown by studying different cultures. Many populations consuming high-fiber foods tend to have a more general state of health of the population who consume less fiber. In populations of high-fiber consumerism, people tend to be more subtle, and less susceptible to certain diseases.
Increase daily fiber intake also helps promote weight loss because fiber makes you feel full faster and keeps you feeling full longer than foods that are low in fiber, you can eat, however, the fiber does not change the rate of digestion or slow emptying of the contents stomach. Diets rich in fiber are usually low in calories as a result.
Feeling full faster and longer deny unwanted snacking or overeating and then reducing daily calorie intake – which is very important for weight loss. You eat less and feel less hungry. Fiber also helps to move the fat through the digestive tract quickly, and thusly, less fat is absorbed by the body.
It is recommended to have from 25 to 30 grams of fiber per day, at a minimum. If you currently have a low level of fiber intake, then you need to increase your intake slowly and gradually. Over your body with the fiber before your body gets used to it, it will lead to abdominal discomfort caused by excess gas. Do not forget to increase your water intake as well as the risk of constipation can be extended by an additional volume.