What does this title? It simply means that we should plan to eat more fiber we eat now. Thirty to forty grams is currently twice what is consumed in those days.

It’s easy to do this if you eat foods that are recommended to burn fat. The pastas, whole grain breads and cereals then become your best friends. Provided that when not being filled with added fat or sodium, or varieties that are high in fat.

Make sure that you choose breads and cereals are a good source of fiber, read the labels and choose those that contain two to four grams of fiber per serving. Always choose brands that are made with whole grains because they have three times more fiber than white bread. In reality there is very little fiber in white bread and other foods made with white flour, which is not in the least nutritious.

You should also change the priorities of the meals. Eating lots of vegetables and fruits will also help you get the necessary amounts of fiber. Add at least three vegetables and fruits eaten as snacks.

Word of warning, if you’ve never taken a diet rich in fiber, then do it slowly to fit your system. Add a food with high fiber contended at every meal for a few days, then begins to increase the quantity. Go slow and drink lots of water because otherwise the fiber will make you feel bloated and have gas. But it will be worth making these adjustments, and you’ll get a menjor health and lower weight.

If you want more you need to read Your Ideal Body. There is now a healthy and safe alternative to achieve the changes you want in your body through nutrition and exercise, and permanently.

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The recommendation fiber in the diet is 25 grams of fiber per day plant, what foods we consume to obteber that much fiber?

This is a list of foods with average fiber content, thus you can give you an idea of what to eat for obteber those 25 grams of fiber a day.

• Fruits in Part 0.5 to 2.5 g per 100 g
• vegetables from 0.9 to 4.7 g per 100 g
• vegetables from 3.35 to 8.3 g per 100 g
• grains 2.3 to 5.0 g per 100 g
• grains about 8.0 g per 100 g

Today we find “sticks” and cereals are high in fiber, we  recommend reviseis the labels of such foods and thus to assess the amount of fiber you are consuming.

The fiber has a role osmotic uptake of water, which water consumption is important to promote its role in our organization: to facilitate intestinal transit, as it is a “sponge” that is moving through the intestine, improving the peristaltic movements of intestines, cleansing, dragging harmful materials and forming abundant stool and fluffy.

Some people claim that the fiber has a slimming effect, what happens is that by consuming large quantities of vegetables and fruits, legumes, and decreasing consumption of fats and vegetable products indirectly reduce the amount of calories ingested. The fiber and water consumption produce satiety, the proper functioning of the intestinal tract favors evacuación.Todo it helps you lose weight.

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Although no consensus in the scientific community about the concept of dietary fiber, can be defined as that portion of the edible plants that resists digestion and absorption in the human small intestine and undergoes a partial or complete fermentation in the large intestine. This plant part is formed by a group of chemical compounds of diverse nature (polysaccharides, oligosaccharides, lignin and similar substances [1]). From a nutritional standpoint, and strictly speaking, the fiber is not a nutrient, since it is not directly involved in basic metabolic processes in the body. However, dietary fiber plays a physiological function to stimulate intestinal peristalsis. The reason why the human body can not process it is because the digestive tract lacks the enzymes that can hydrolyze. This does not mean that the fiber passes intact through the digestive system: although the bowel does not have enzymes to digest the enzymes of the bacterial flora partially fermented fiber and break down into various chemicals: gases (hydrogen, carbon dioxide and methane) and short chain fatty acids (acetate, propionate and butyrate). The latter can play an important role in the body of living beings. Dietary fiber is found in foods of plant origin little technological processes, such as cereals, fruits, vegetables and legumes.

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Dietary fiber be fulfilling the role of the structural part of plants and therefore are in all foods from plant products such as vegetables, fruits, cereals and legumes. Most fibers are considered, chemically as polysaccharides, but not all fibers are polysaccharides (eg starch is a vegetable fiber). The fibers are described as non-starch polysaccharides (non-starch polysaccharides). Some constituents of the fibers are cellulose, Hemicellulose, Pectins, Gums and Mucilages. The fibers may also include some non-polysaccharide compounds such as lignin (are polymers of several dozen phenol alcohol molecules with strong internal organic make them impervious to digestive enzymes), the Cutin and tannins. As has been investigating the fiber incorporated other chemicals to the list.

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The cellulose, Hemicellulose and Lignin are insoluble. They prevent constipation by absorbing much water, which stimulates contractions of the intestine. Must accompany the consumption of these fibers plenty of fluids to avoid obstruction of the digestive tract.

Pectin, gums and mucilages are soluble fibers. Psyllium is one of the few plants to contain mostly soluble fiber. Oats and barley also contain. This type of fiber helps prevent constipation by absorbing water and creating a gel. They also help control blood sugar and lower cholesterol.

Recall that according to the Food Guide, we should consume 6 to 8 servings of grain products per day, preferably whole grain or enriched.

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