WHAT IS FIBER?
Fiber is a type of carbohydrate , but, unlike other substances in the group, it cannot be broken down into digestible glucose molecules. Thus, the fiber passes through the entire digestive tract almost unchanged. However, fiber does a lot of work along the way. This substance is of great importance for proper digestion and weight correction, regulation of sugar and cholesterol levels in the blood. There is also an opinion that fiber is one of the factors that prevent the development of cancer . Some speak of it as a substance that prolongs the youth of the body. benefits of fiber
DAILY RATES FOR FIBER
Researchers say that the average woman consumes about 13 g of fiber daily, and men - about 17 g. Meanwhile, nutritionists have found that fiber is so important for a person that it should be present in the diet daily. At the same time, men under 50 should consume about 38 grams of fiber per day, older - about 30 grams. Women under 50 years of age are recommended to consume about 25 g of the substance daily, and 21 g per day is enough for ladies after 50. Providing yourself with these portions is not difficult if the daily diet contains whole fruits and vegetables, nuts and seeds. The required amount of fiber for children is determined taking into account age categories: children under 3 years old should receive 19 g of the substance per day, 4-8 years old - about 25 g per day, girls 9-18 years old - 26 g each, boys 9-13 years old - 31 g each, boys 14-18 years old - 38 g each. Nutritionists say that the ratio of insoluble to soluble fiber should be 75% to 25%. But since many products (hercules, bran, flax seeds, and others) contain two types of dietary fiber, you should not specifically deal with calculating proportions.
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