HEALTHY WITH FIBER

Fiber is part of food that can not be hydrolyzed by assimilation enzyme, in fruit, and in vegetable. So, it is able to help our assimilation process to throw fesses. Fiber gives bigger bulk to our fesses and prevents some intestine conditions and anal.

Fiber is contained in most fruit ad vegetable, rice, and bean. Fiber consists of saturated and unsaturated fiber. Saturated fiber means that it can be satiated in water and reverse. Each kind of fiber has different advantage for health.

Saturated fiber helps our body to absorb vital nutrition from food. Some experts assume this condition will help to control cholesterol and glucose amount in our body influencing absorption process. This kind of fiber is saturated in colon and becomes as gel. It is able to reduce bad cholesterol LDL – Low Density Lipoprotein Cholesterol- glicemic index reparation in diabetes.

When it is in small intestine, fiber will stick in bad cholesterol particles and prevent it from blood circulation. Then, this cholesterol can be released through our fesses. High fiber food can be found in citrus fruit, carrot, strawberry, banana, and potato.

Besides, unsaturated fiber is not saturated in water to fasten waste movement in intestine line. Besides, it is able to increase fesses volume, so that it can heal constipation. Then, it is also used to help toxin movement in color. Unsaturated fiber can be found in rice, wheat, bean, cabbage, bit, carrot, Brussels sprout, carrot, cauliflower, cucumber, tomato, celery, and fruit or vegetable with skin.

American Dietetic Association suggests us to get 25 – 30 gram fiber from our food every day. In fact, fiber is very important to reduce the risk of several conditions as hearth disease, diabetes, biventricular, and constipation.

Fiber and Hearth Disease

           Coroner hearth disease is indicated by cholesterol accumulation in hearth artery, so that it becomes small and narrow. This process is called atherosclerosis and it may stimulate hearth attack.

          Some big studies show that high fiber intake is related to hearth disease reduction. Besides, Harvard study conducted in 40,000 men found that higher fiber intake may reduce 40 % risk of coroner hearth disease. Then, fiber intake is also related to metabolic syndrome, the combination of factors increasing the risk of hearth disease and diabetes.

          These factors consist of high blood pressure, higher insulin amount, overweight, higher triglyceride amount, particle of fat distributor, and good cholesterol amount (HDL). Some studies prove that fiber from cereal and whole rice can prevent this syndrome.

Fiber and Diabetes Type 2

          Diabetes type 2 is kind of diabetes which commonly appears. It usually appears when your body can not produce insulin hormone to reduce glucose amount. There are some important factors reducing the risk of diabetes type 2 as always keep your body healthy, have active physical activities, and do not smoke.

          In this condition, saturated fiber can help insulin sensitivity to control insulin releasing because of carbohydrate and protein supply. This condition can repair diabetes condition.

Fiber and Biventricular Disease

          Diverticulitis as kind of intestine inflammation is the most common disease related to aging process. In North America, this disease occurs on people in the age of 45 and 85 above. Then, it is proven that unsaturated fiber is related to 40 % lower risk of biventricular disease.

Fiber and Constipation

          Constipation in included as gastrointestinal that commonly happens in America, especially for old people. Fortunately, this assimilation process is very sensitive toward fiber. Fiber consumption may release and prevent constipation. Some experts suggest increasing fiber intake step by step. When you have higher fiber intake, you als o must have high water intake because fiber absorb water.

          Therefore, we can say that fiber is important part of food we have to consume. You have to consume at least 20 gram fiber in every day and the best source is whole kind of food as fruit, vegetable, bean and nut.

Fiber Supplement

          If you do not get sufficient fiber from food, you can get it from fiber supplement as same as high fiber food. It is able to soften fesses, prevent constipation, reduce irritable bowel syndrome, so that it can keep your assimilation health at whole.

                    Some expert suggests consuming 5 portions of fruit and vegetable every day to fulfill 30 gram fiber every day. Some experts assume that each gram of fiber that is consumed every day can reduce the risk of hearth disease up to 5 %. However, you have to always consume fruit and vegetable every day although you have consumed fiber supplement because fruit and vegetable can also supply mineral and phytochemical for your health.

Tips to Increase Fiber Intake

1. Consuming whole fruit and vegetable is better than having juice. Whole apple and orange contain more fiber with lower calorie
2. Replace white rice to Brown rice and wheat product
3. Have whole grain cereal for breakfast
4. Select cracker made of whole grain
5. Use pea, bean, and chest nut as main dishes
6. Add fiber supplement in spite of food