Types and Benefits of Dietary Fiber (II)

types and benefits of dietary fiberFunctions of Soluble Dietary Fiber

Cardiovascular disease prevention: to decrease the absorption of fats and sugars provide adequate levels of cholesterol and glucose. Thus, the soluble dietary fiber is a good ally to avoid cholesterol, triglycerides and diabetes. We also can help, indirectly, to avoid hypoglycemia, hypertension and insulin resistance with consequent improvement in our energy level and mood.

Satiating effect. It helps in weight loss diets because they absorb much water and cause a sensation of fullness. To be most effective soluble dietary fiber of be consumed with plenty of water or liquid.

How much can we take?

It is generally advised to consume between 30 and 40 g. dietary fiber daily. Ideally, half the dietary fiber intake was soluble and half insoluble.
It is very important to both types of dietary fiber. It is important for everyone but especially for people with cholesterol, consuming too much meat, obesity or a tendency to constipation.
When searching a large contribution of fiber we should not forget to take it also as a raw food (fruits and salads) to not lose some of its cooking properties.

Is something wrong if we take too much dietary fiber?

Some people find that they cause gas and / or bloating.
Some experts say it could hinder the absorption of some minerals like zinc, iron and calcium.

credit to: Josep Vicent Arnau