Dietary fiber is a component of many plant foods, which are divided into insoluble fibers and insoluble fibers. The first type is associated with fatty acids and digestion. It helps to reduce bad cholesterol and helps regulate blood sugar levels. In patients with diabetes. The second type helps to moisturize and move the waste in the intestine, as well as control levels of acidity in the intestine.
Types and locations of fibers
The amount of fiber a person needs in the daily diet is 25 grams for women, and 38 grams for men, which is very useful for health, and the most important types:
- Cellulose, and hemicellulose : Whole nuts, whole grains, whole grains, bran, seeds and brown rice are all included in this type, which reduce constipation, reduce the risk of blockage, and can help lose weight.
- Enulin Olegofructose : Which is a soluble fiber, which is found in onions, beets (beet) and dandelion, this type increases the beneficial bacteria in the intestine, and enhances the health of the immune system.
- Lignin : Another type of insoluble fiber, which is found naturally in flax, rye and some types of vegetables, which is characterized by health benefits important to heart health.
- Beta Glucan : Soluble fiber, found in: oats, bran, beans, peas, barley, flax seeds, berries, soybeans, bananas, oranges, apples, and carrots. This type helps reduce bad cholesterol (LDL), reduces the risk of coronary heart disease, and type 2 diabetes.
- Pectin : It is a soluble fiber, which is found in fruits such as berries, citrus peel. This helps to slow the passage of food through the intestinal tract, including the intestines, and helps to lower cholesterol levels in the blood.
- Polydextrose : It is soluble fiber. This type is usually added to processed foods as an alternative to sugar. This helps to prevent constipation, but may cause bloating or formation of gases.
- Selenium : It is a type of soluble fiber, which is usually extracted from the husks of some plants, and is used as an additive to dietary supplements, it helps to reduce cholesterol and prevent constipation.
- Starch resistant : These are soluble fibers, which are formed in the walls of plant cells naturally; they can be obtained from immature bananas, oatmeal, and legumes. This helps to feel full and full, and helps control blood sugar.
- Wheat dextrin : It is a soluble fiber, which is extracted from wheat starch, which helps to lower cholesterol, reduce the risk of coronary heart disease, and type II diabetes.