The fibers are, in general, integral parts of plant cells, which introduced through food, are not subject to the process of digestion in the small intestine. In the large intestine, under the action of bacteria, only partially decompose.
Vegetable fibers are mainly composed of complex sugars (polysaccharides): cellulose, hemicellulose, pectin, lignin, gums, gum (guar, santana). The most common is the division of the basic solubility in water, the soluble and insoluble fibers. Generally, the insoluble fibers have a major role in the prevention of intestinal (digestive disorders), while soluble fiber is important for the regulation of diabetes, lower cholesterol levels and treatment of obesity.
Unlike macronutrients (other carbohydrates, proteins and fats), which provide the necessary energy of the organism, plant fibers do not provide the body energy, but, as is mostly found in plant foods are valuable sources of vitamins and minerals and they play an important role in the organism.
The main roles of fiber in the body are:
1. Maintain good health
2. Preventing heart disease
3. Lower your cholesterol
4. Lower and stabilize your blood sugar
5. They prevent breast cancer, colon
6. Prevent obesity
7.Act as antioxidants
8. Contain phytoestrogens
It is very important that when you eat foods that contain a lot of fiber, drink plenty of fluids, because, if you do not, it can lead to irritation of the intestines, or bowel blockage.
Many nutritionists recommend for children: over 2 years should begin with the entry of fibers as follows: number of years + 5 g / day .It is important to eat both soluble and insoluble fiber.
From the aspect of prevention of obesity, intake of fiber is important because, in addition to other listed positive effects in the body, creating a feeling of satiety and is important for digestion.