When Chinese leader Mao Zedong visited the Soviet Union for the first time , Joseph Stalin made him wait ten days in a private residence as a show of force. Fed up with not being greeted by the then head of the USSR, Mao exclaimed that he was there “for more than just eating and shitting.” As for the first leader of Communist China, the digestive system fulfills one of the most important functions of the human body . Its maintenance and care can be achieved in many ways, but a balanced diet rich in fiber is usually the most effective.
Fiber is a component of plant origin made up of polysaccharides and lignin that we can find in foods such as fruits, vegetables, legumes and cereals. Its resistance to the hydrolysis of human digestive enzymes makes it a powerful ally when it comes to digesting and expelling food, as well as maintaining the intestinal flora . The fiber collaborates with the intestinal flora, gives consistency to the stool and reduces the absorption of bile acids, cholesterol and glucose. Fiber also helps fight constipation, reduce weight, and control diabetes .
The most widespread classification of fiber is to differentiate between soluble fibers and non-soluble fibers , each with its own characteristics and benefits. The soluble fibers form a gel that increases the feeling of fullness and helps lower cholesterol and control blood sugar. On the other hand, the non-soluble ones reach the large intestine intact and accelerate intestinal transit, acting as a natural laxative.
But for all its benefits, too much fiber in the diet can be detrimental to health . If blood glucose drops too low, this can lead to decreased absorption of calcium, iron, zinc, or copper . Large amounts of fiber can also cause lower digestibility and lead to greater bloating or inhibit the activity of pancreatic enzymes that digest protein, fat, and carbohydrates. As with almost all foods, it is convenient to know the recommended fiber intake according to sex and age.
These are a few foods rich in fiber to consider and include, in the right amount, in the diet.
