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INCREASE FIBER INTAKE

Fiber is a component of plant- based foods. It is necessary in normal body function. Fiber is also important in proper intestinal function. It is neither digested nor pass to the blood stream. Moreover, it retains water and increases fecal volume.

Nevertheless, fiber is not acted upon by digestive enzymes like carbohydrate, protein and fat. However, it is partially fermented by bacterial flora in the colon. This leads to various intestinal gases.

It should be consumed at least 25g daily for adults. This contributes to the prevention of various diseases like constipation, diverticulosis and colon cancer. It also prevents excess cholesterol and diabetes.

FOODS THAT INCREASE FIBRE

Whole grain bread contains approximately three times that of white bread.

Eat fruit with all of its pulp. Not only the juice. This is because, fruit juice has virtually no fiber.

Consume bran or other fiber-rich supplements. It is recommended to eat them in their natural state. Forming part of grains or whole grain-bread. It can be taken as a supplement. But it should not exceed 30g daily. This amount provides almost 13g of pure fiber.

Each gram of bran increases the weight of the feces by 2-3 grams. This is because it retains 2-3 times its weight in water.

Flax seed, glucomannan and agar-agar with bran are some are some most used high fiber dietary supplements.

Increase the consumption of legumes and vegetables. Vegetables like onions, leeks, asperagus, cabbage and legumes contain oligosaccharides. Oligosaccharides are special types of fiber. It is different from the cellulose that forms bran in grains.

Oligosaccharides are metabolized by intestinal bacteria. This creates bothersome but innocuous intestinal gasses. Despite small inconveniences from gasses, oligosaccharides are highly beneficial to health.

HEALTH BENEFITS OF OLIGOSACCHARIDES

They increase the population of beneficial Bifidobacteria in the intestinal flora.

Most importantly, they prevent constipation by increasing the intensity of intestine’s peristaltic action.

Besides oligosaccharides protects against colon cancer.

Above all, they reduce cholesterol levels.

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