Dietary fiber is made up of substances of hydrocarbon nature, two types are differentiated:
Soluble and insoluble fibres in food
–Soluble fiber (pectins, gums and mucilage), capable of trapping water and forming gels. It is present in fruits, vegetables and legumes. Among its effects are: the decrease in absorption of glucose and lipids in the small intestine, which decreases hypercholesterolemia, increases the bacterial population and increases
the excretion of bile acids.
Insoluble fiber (cellulose, hemicellulose and lignin), ferments incompletely and slowly and acts basically on intestinal peristalsis, manages to increase the size of the fecal bolus and increases the excretion of calcium, zinc, magnesium and bile acids. It is present in whole grains.
It has been proven that fiber can help in obesity problems due to its ability to retain water, achieving an increase in the feeling of satiety. It is recommended to consume 25 to 30 g / day of fiber, since higher amounts can lead to gastrointestinal problems, such as flatulence or diarrhea.