Published: 04/11/2009 - Updated: 08/15/2019
Author: Dra. Loredana Lunadei3 Comments
The fiber is the component of plant foods that give them stiffness and feel of fiber. It is not absorbed or digested but has very important properties for the body, based on which there are two types of fiber:
Soluble fiber
Contact with water to form a reticulum which is trapped water mixture gelled. It is fermented in a greater proportion of the colon. It has the capacity to absorb water, increasing the volume of stool. It catches substances preventing intestinal absorption of them such as cholesterol. Slows the absorption of some nutrients such as glucose … and lengthens the time of gastric emptying.
It is found in vegetables and most fruits and nuts or oil seeds and seaweed. On citrus (orange, lemon, grapefruit), is abundant in the white, between the shell and the edible interior.
Insoluble fiber
Form mixtures of water with low viscosity. It is poorly fermented. It has a greater laxative effect and intestinal regulator, for its ability to increase the speed of intestinal transit.
Foods rich in this type of fiber are whole grains, legumes, and a lesser number of vegetables such as artichokes, spinach, chard, green beans, lettuce, carrot and tomato oil.
Fiber is an important part of vegetables, legumes and fruits, but the human body doesn’t absorb. By contrast, the fibers, which are divided into soluble and insoluble, they help the basic function of removing wastes.
The fiber-rich foods in general, increase the value of satiety, i.e., make the person feel "full" and that the gastric emptying time is increased, which delays the feeling of hunger after the meal.
Diets that are rich in vegetables, therefore, generally are high in both soluble and in insoluble fiber. A small amount of soluble fiber before or during exercise can help stabilize the amount of glucose in the blood.
How it acts on the Athlete
It is necessary to pay close attention to the regime of diet or who practices a sport. And it has been found that some athletes are sensitive to the fiber, and experience stomach cramps, diarrhea or intestinal before sports practice, after the meal if it contained significant amounts of this substance. In these cases, a decrease of high-fiber foods in the meal prior to the competition helps to eliminate this discomfort, and even, it may be necessary to reduce the consumption of fiber from 24 to 36 hours before testing.
It will then be necessary to maintain a regular schedule of feeding and bowel habits for preventing intestinal complications caused by exercise.
The recommended consumption of fiber is 10 g / 1,000 kcal, and is commonly met and often exceeded, for athletes with high intake of calories.
Therefore, people who follow sports because of high calorie diet of sport, should not be worried more by the fiber and should select a variety of foods high in carbohydrates as high in fiber is not always good (pasta and white rice , potatoes and fruit juice).
Foods rich in fiber with low calories
Well known for its low caloric intake, fibrous foods like celery, beans, leafy green vegetables, apples, also have other important benefits for weight control. Require more time to chew properly and are evacuated from the stomach more slowly, which helps to control feelings of hunger.
To control the concentration of cholesterol and blood sugar, it is ideal to consume oat bran, oats and beans overwhelmed, these are part of the soluble fibers. Wheat bran, cereals and breads with hulls and stems of vegetables and fruits are rich in insoluble fiber. In addition, most fiber-rich foods are low in fat, making them ideal for consumption when you want to lose weight.
Once in the stomach and intestine, the fibers swell. For this process to happen properly it is necessary to ingest plenty of fluids.
The diet low in fiber can trigger various organic disorders, which may involve diseases, in some cases seriously.
In conclusion, we say that you think twice before eating your food and plan your diet especially if you're doing sport!
…. Then it will be better to replace the potato with a kale pudding or fruit salad….
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The main error between people who practice sports in high amount or intensity is consuming many carbohydrates that help to retain fat and forget the importance of fiber in their diets, which is why many of them don?t reach their limits, this is an important fact in the life of an athlete.
I WOULD LIKE TO RECOMMEND ME A CEREAL THAT CONTAINS A LOT OF FIBER, I WOULD LIKE TO TAKE IT IN THIS WAY IN THE MORNING WITH SOME ALMOND MILK…
IS IT A GOOD IDEA? AND DO YOU SELL SUCH PRODUCT?
It’s so interesting that you wrote this article because, I have been an athlete for several years now, competing in both running and cycling, and I have noticed that when I am training, my body physically craves more fiber than during off season. It’s natural!