The Dietary Fiber

For dietary fiber refers to the set of complex carbohydrates (such as cellulose), and other vegetable matter, which are not assimilated by the body because they do not possess the enzymes to digest them. 
It is not therefore of a nutrient real, however, the Dietary fiber has several important effects:

• increases the feeling of satiety in equal calories increases the weight and volume of the meal but not calories because the fiber is not absorbed (the fibers have zero calories );
• improves bowel function;
• take fiber reduces the risk of developing various types diseases, such as cardiovascular diseases, obesity and certain diseases of the colon such as irritable bowel syndrome or constipation;
• vegetable fibers, for the presence of pectins and gums, delayed absorption of lipids (including cholesterol) for l ' " barrier effect " that take place in the intestine;
• slow the rate of absorption of glucose, resulting in a lower insulin requirements, thus helping in theprevention of senile diabetes and the metabolic syndrome .

Try to choose then the grains (which are different from refined cereals that undergo the removal of the outer part of the grain impoverishing) and other high-fiber foods. Foods rich in dietary fiber:

The U.S. National Library of Medicine lists the following foods as being particularly rich in fiber and suggests them to increase their intake in the diet:

• Uncooked carrots, lettuce, broccoli, sweet potatoes and cooked asparagus
• Tomato and vegetable sauces
• Beans, lentils and other legumes
• Walnuts, hazelnuts and seeds
• Bananas, apples, pears, berries and nuts
• Whole foods, including bread and pasta, brown rice and oatmeal.

The ' American Dietetic Association recommends a daily intake of fiber for adults of 20-35g . Too little fiber is bad, but too much ... Excessive fiber intake can cause diarrhea, gas, bloating, abdominal cramps, and, in exceptional cases, intestinal obstruction. Excessive amounts of bran and other insoluble fiber can prevent proper absorption of iron, zinc and other minerals. However, these extreme cases and is rarely reached a daily intake likely to create problems in healthy people. Some problems however, arise in the case of some vegetarian diets