Fiber

Fiber 

It is the non-digestible portion of plant-based foods, so it does not provide calories, we find it in: the crust of cereal seeds (bran), on the leaves, stems, roots and skin of vegetables, in the skin of fruits, oilseeds and legumes. Fiber has been shown to have beneficial functions in the body and reduce the risk of some diseases. It is classified in: 

Insoluble Fiber 

It has the ability to retain water, so increases the fecal volume and reduces the intestinal transit time (increases the daily number of bowel movements). When this type of fiber is consumed, it is important to consume liquids because since they are not ingested it can cause constipation. 

Soluble fiber 

It produces gels, therefore reduces gastric emptying; They delay digestion, intestinal transit time and glucose (sugar) absorption, they are used as thickeners and stabilizers. They also bind to other nutrients (such as cholesterol and various minerals) reducing their absorption, thus reducing serum cholesterol (in the blood). 

Written by:

Roxana Sanchez

Dietitian - Nutritionist

Posted on September 2019

References

Hernandez, A. G. (2010). Nutrition Treaty Volume I Physiological and Biochemical Bases of Nutrition. Madrid: Pan-American Medical Editorial.

Hernandez, A. G. (2010). Nutrition Treaty Volume II Composition and Nutritional Quality of Foods. Madrid: Pan-American Medical Editorial.

National Institute of Nutrition. (2012). Energy and Nutrient Reference Values ​​for the Venezuelan Population. Caracas: Corn People.

Mahan, K, Scott-Stump, S, & Raymond, J. (2013). Krause Diet Therapy. Barcelona: Elsevier.

Yeon Lim, M, Benyon, S, & O'Neale Roach, J. (2013). The essential in metabolism and nutrition. Barcelona: Elsavier.