Fibers are non-digestible compounds found in plants and trace to the carbohydrate food group. Fibers are different from other nutrients such as proteins, fats, and other types of carbohydrates that are indigestible and absorbable in the human body. They pass through the digestive tracts of the stomach, And colon is almost as good. In fact, fiber-rich foods are good sources of vitamins, minerals, and antioxidants, which provide many health benefits to the human body.
Sources of dietary fiber
Dietary fiber is derived from plant sources, most notably fruits, vegetables, nuts, grains and pulses. In general, fiber can be divided into two main types: soluble fiber; water soluble fibers, which are affected by its passage through The digestive system, which is fermented by the beneficial bacteria found in the intestine, and the nature of the change when absorbed in the water in the digestive system to become gelatinous, and insoluble fiber; a fiber insoluble in water, and characterized by the change in shape and nature of passing through the Haz digestive system, but it can sometimes be fermented intestinal bacteria. In fact, it is advisable to gradually add dietary fiber to the diet,By eating whole grains such as whole wheat and whole oats, as well as other healthy food choices such as fruits, vegetables, and legumes, and drinking enough water when adding fiber to avoid constipation. The following are the main sources of soluble and insoluble fiber and their main foodstuffs, which have the same general characteristics:
- Dissoluble fiber: Mostly available in plant cells and includes the following nutrients:
-Low-fructose phenols: There are onions, beets or beets, and dandelion roots.
-Glycan and Beta Glucan are found in oatmeal, oat bran, beans, peas, barley, flax seeds, berries, soybeans, bananas, oranges, apples, and carrots.
-Pectin and vegetable gum: Fruits are found in berries, citrus peel, and seeds.
-Polydextrose: is made from grapefruit, sorbitol, citric acid and then added to processed foods.
-Katona: extracted from the seeds or husks of the oval leaf plant (in Latin: Plantago ovata), is used in dietary supplements and is added to some beverages and food.
-Resistant starch: Resistant starch is formed in the walls of plant cells, and is found in immature bananas, oatmeal, and legumes, and is extracted and added to processed food.
-Wheat dextrin: is extracted from wheat starch to be added to food to enhance its fiber content.
- Non-soluble fibers: Structural structural parts of plant cell walls, mainly fruits, vegetables, and grain bran, contain the following nutrients:
-Cellulose and hemicellulose are found in nuts, whole wheat, whole grains, bran, seeds, and brown rice.
-Lignin is found in linseed, rye or apostasy, and some vegetables.