Fiber for Smooth Digestion (II)

fiber for smooth digestionFor a better use

When questioned about what is the best way to consume foods rich in fiber, the respondent states that with regard to vegetables, they should be eaten crunchy raw as possible, because the more cooked with less amount of that nutrient. Also suggest eating at least the equivalent of 3 cups (240 ml) per day of these vegetables.

As for fruits, recommends eating or chewing the shell segments, as if taken in juice (in the case of citrus fruits such as orange, grapefruit or tangerine), fiber consumption is minimized.

With respect to legumes, Mariana Ramirez reports that should be eaten daily 1 cup beans, beans, lentils, chickpeas, while cereals are one of the best sources we have to consume fiber. “We should prefer those who are integrated, either rolled oats, corn, rice or wheat products instead of refined flour such as biscuits and pastries.”

It is important to note that when you increase fiber intake should also be an increase in the consumption of plain water, as it is important to avoid gastrointestinal symptoms such as inflammation or constipation, so it is recommended to drink at least 6 to 8 glasses day.

Beware too much!
Ramírez nutritionist warns that “home, the increase in fiber intake can cause gas, bloating, abdominal pain and diarrhea, problems generally disappear once the bacteria that live in the digestive system get used. So if you want to increase consumption is advisable to do so gradually. ”

Not only can inhibit the activity of pancreatic enzymes and digestion difficult, but reduce or prevent the absorption of minerals such as iron, magnesium and calcium for the excessive presence of phytic acid, present in nuts, vegetables and bran cereals, and in some fruits and vegetables.

Finally, I believe that a varied diet containing foods rich in fiber is sufficient to meet the daily requirement of one person. It is not really necessary to use supplements or additives, “says nutritionist Mariana Ramirez.

credit to: Adriana Nolasco