The fiber is composed of the indigestible parts of plant foods. Helps prevent heart disease and bowel cancer.

The fiber we eat comes from grain shell, skin and flesh of the fruit, as well as the dura mater and fibrous vegetables, which passes through the stomach and intestine, can not be decomposed by digestive enzymes and therefore is not absorbed by the body.

Although they contain no nutritional value or energy is a vital element in the daily diet. Foods rich in fiber tend to provide greater satiety and lower caloric intake.

Fiber plays a key role in maintaining health. By increasing the amount of stool, facilitates the passage of waste through the intestines simultaneously absorbing water from the adjacent blood vessels, a process which softens and facilitates the removal, preventing constipation.

Fiber also improves the absorption of nutrients by the intestine and their passage into the bloodstream, by reducing the absorption of undigested fat is slightly reduced cholesterol levels and, therefore, the risk of coronary heart disease.

An adult should eat 25 grams. daily fiber. However, the modern western world’s diet contains a high percentage of animal fats and carbohydrates and often lacks an adequate amount of fiber.

How to meet the needs of fiber?

To be sure you really eat a minimum of 25 grams. daily fiber indicate a series of tips to improve food:

- Eat plenty of fruits and vegetables fresh.
- Instead of taking a eat the whole fruit juice.
- The vegetables should not be cooked or boiled too.
- Do not remove the skin of the fruit and vegetables, like apples and baked potatoes. But do not forget to wash before
- Always opt for whole grains, as well as bread and rice.
- Remember that the outer leaves of lettuce, as well as nerves and celery stalks, containing more fiber than the rest.

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* Do not include flatulent vegetables. There are vegetables that contain aromatic compounds that the body is unable to digest and generate gases. The most problematic are: artichokes, peppers, onions, especially raw, cucumbers, and vegetables from the cabbage family.

* Should not get a lettuce salad. Its high content of insoluble fiber (the white parts of the trunk) is what causes the uncomfortable bloating. Check to you, and do not include two weeks lettuce in salads. Use other vegetables: tomatoes, carrots, sprouts, corn, beets or spinach.

* Yogurt for dessert. The abdominal swelling can be caused by imbalances in intestinal flora. The consumption of yogurt, full of lactic acid bacteria such as those in our gut, for dessert, can be a good digestive.

* Supplement of fructooligosaccharides (FOS). The FOS is an excellent substrate for beneficial bacteria (bifidobacteria), so a supplement taken on an occasional basis may help reduce discomfort and bloating.

* Effective digestive infusions. Fennel, anise, chamomile and licorice have digestive and carminative properties, ie favoring the expulsion of the gases that are produced after digestion. The mixture of several plants may be the best remedy to take in place of coffee, either a dessert or between meals.

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If you just only eat protein bags, you will not have the necessary fiber to your intestinal balance and may experience stomach problems. In fact, the ingested food will lose their water and become more compact, to cause a risk of blockage of the intestine.

Fiber needs water to do their job effectively and not cause too significant residual deposits in the liver and kidneys. They go hand in hand with a consumption of 1.5 to 2 liters of water per day.

During the starter phase, the main fiber will be made by the salad and vegetables, low Glycemic and high intake of insoluble fiber that you have the right to consume, and possibly nutritional supplements that your doctor or dietitian will be required. These insoluble fibers have the function to increase the volume and frequency of bowel movements, stimulating the digestive tract.

During the transition phase, you gradually reintroduce the natural soluble fiber contained in legumes and citrus fruits in particular. They promote the removal of food residues in feces.

During the stabilization phase, a balanced diet with a daily intake of fruits and vegetables, you will ensure an adequate intake of fiber.

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