Good fiber can be found in green vegetables (lettuce, chicory, leeks, spinach, beans, etc.), some dried vegetables, fruits and cereals. If you are lacking of fiber, it will lead to serious problems in the body. Think about your diet plans every day, every moment.

Types of fiber

1. 1) Cellulose. This type of fiber is in such meal as whole wheat flour, bran, cabbage, young peas, green and waxy beans, broccoli, brussels sprouts, cucumber peel, peppers, apples, carrots.
2. Hemicellulose is contained in the bran, cereals, the raw grain, beets, brussels sprouts, green shoots of mustard. Cellulose and hemicellulose absorb water, facilitate work the colon. This not only prevents constipation, but also protects from diverticulosis, spasmodic colitis, hemorrhoids, colon cancer and varicose veins.
3. Lignin is found in cereal meals, which are eaten at breakfast, bran, stale vegetables (lignin content in vegetables increases when storing them, they are less assimilated), as well as eggplants, green beans, strawberries, peas, radishes. This type of fiber is binded with bile acids, helping to lower cholesterol levels, and accelerates the passage of food through the intestines.
4. Gum is founded in oatmeal, and other oat products, in the dried beans.
5. The pectin is founded in apples, citrus fruits, carrots, cabbage and color, dried peas, green beans, potatoes, strawberries, fruit drinks. Gum and pectin influence the processes of absorption of food in the stomach and small intestine. They reduce the absorption of fat and lower cholesterol levels, interacting with the bile acids envelop the intestine; slows absorption of sugar after a meal. This diet plan is helpful for diabetics, because it reduces the required dose of insulin.

So, high fiber diet plans are useful not only for weight loss, but also for the prevention of many diseases.

Your diet must consume 0.01 – 0.06 lb of fiber, depending on the characteristics of human health. Our ancestors, who were fed mainly cereals, received daily from 0.06 – 0.1 lb of fiber. We take the most part of fiber due to consumption of fruits and vegetables.

Try to have 0.08 lb of fiber every day in your meal. Your high fiber diet plan will bring you a favor only under this condition.