Fiber is the part of plant foods that is not digested in the human gastrointestinal tract. Fiber-rich foods – green leafy plants (cabbage, lettuce, spinach, arugula, celery, parsley), fruit peels, nuts and seeds, legumes (beans, peas, lentils), whole grains (oats, wheat, rye, barley ) and bran based on them.
There are two types of fiber - insoluble (in water) and soluble. Most often, plant-based foods contain both types of fiber.
It has the ability to multiply in volume, absorb undigested food particles, various toxins and decay products in the intestine. Swollen fiber, like a sponge, slowly moves in the small and large intestines, gently cleaning waste products from their mucous surface.
The intestine has a very large extent, while its surface is far from smooth and even. It has numerous folds (corrugations). This is a long muscular "tube" compactly laid in loops. Vegetable fiber helps to increase intestinal motility, while cleansing it along its entire length.
If there are hardened stools in the intestines that cause constipation, dietary fiber will gently soften them. It will contribute to their active movement through the intestines, normalizing the frequency of stools. With diarrhea, on the contrary, fiber will have a strengthening effect.
Soluble fiber is abundant in citrus fruits, carrots, fruit peels, peas, and beans. Soluble fiber has established itself as effective remedy stabilizing blood sugar. This is due to its slower absorption in the intestine. Soluble fiber helps to reduce the amount of triglycerides in the blood, thereby lowering the level of "bad" cholesterol. In addition, soluble fiber serves as food for the microflora that lives throughout the gastrointestinal tract. This contributes to its restoration and maintenance, due to which digestion is normalized.
Numerous studies are currently underway to support the benefits of fiber intake in reducing bacterial toxin production, maintaining a “friendly” gut microflora, and reducing colon cancer.
The lack of coarse vegetable fiber in the food of modern man is one of the main problems of popular dietology. There are too many refined carbohydrates in our daily diet, but too few plant-based foods, which are the main source of fiber.
Some foods are completely devoid of fiber - these are meat, fish, dairy products, eggs, oils.
Numerous cereals that have undergone pre-sale preparation by grinding, running in and grinding have lost a large amount of vitamins, minerals and fiber contained in the skin of the grain. There are more and more such products. They are easy to use, quickly prepared, but they bring less benefits to the body than their unprocessed counterparts.
Nutritionists and gastroenterologists urge all people who care about their health to include in their diet vegetable fiber in the form of various bran, raw vegetables and fruits, salads.
For those who are afraid or unable to consume the additional amount of carbohydrates contained in vegetables or fruits, fiber preparations will be the way out of this situation. Moreover, among such herbal remedies, one can find separately soluble and insoluble fiber. They do not contain carbohydrates, so they can be safely recommended to diabetics. It is only important to remember that fiber is best used in powder form, dissolving in water. If you use it in dry form, then you need to additionally take a large amount of water.
The main contraindication in the use of vegetable fiber will be the presence of acute and chronic diseases gastrointestinal tract, in which case the amount of fiber consumed should be prescribed by the attending physician.
One of the most important elements of human nutrition is vegetable fiber. She renders positive influence on the health of the body. The main functions of vegetable fiber are the normalization of intestinal microflora, reducing the risk of gallstones, lowering blood cholesterol levels. Therefore, every person should know the list of foods rich in vegetable fiber, daily including such food in the diet.
First, let's look at what plant fiber is. It is a part of plant products, namely, the walls of plant cells, plexus of plant fibers.
If you break, for example, celery, then the fibers that will stretch are the vegetable fiber. It is the coarsest part of the plant. That is why the human gastrointestinal tract cannot digest it. But at the same time, the benefits of plant fiber for the human body are invaluable.
Effective foods rich in vegetable fiber and dietary fiber for weight loss. Check out the list of fiber foods for weight loss. Once in the stomach, it swells, quickly satisfies hunger, brings a feeling of fullness for a longer time. Plant fiber is found in the roots, stems, fruits and leaves of plants. Most of all it is in those products in which there is little sugar.
Types of plant fiber
All foods rich in vegetable fiber and dietary fiber are divided into two types: foods with insoluble fiber and foods with soluble fiber.
Soluble vegetable fiber (pectin, hemicellulose, alginase) lowers cholesterol levels, absorbs water, which gives a feeling of fullness, reduces sugar absorption. It is abundant in citrus fruits, avocados, fruit peels, prunes, raisins, lentils, peas, beans, beets, oats, barley, rye, and seaweed.
Coarse (insoluble) vegetable fiber (lignin and cellulose) is necessary to cleanse the body of toxins, bad cholesterol, and accelerate gastric emptying. It is abundant in vegetables, fruits, grains and legumes.
List of foods rich in fiber
Let's take a closer look at all foods rich in vegetable fiber and dietary fiber. For your convenience, we have divided them into several groups.
- Vegetables. Especially a lot of vegetable fiber in spinach, Brussels sprouts, celery, asparagus, broccoli, pumpkin;
- Fruits are rich in pectin (soluble plant fiber). To a lesser extent, they contain cellulose and insoluble dietary fiber. Give preference citrus fruits, avocados, bananas as well as the peel of pears, apples and peaches;
- Nuts and seeds. The record holder from this group of products rich in vegetable fiber is flax seeds. There are 27.3 grams of vegetable fiber per 100 grams of this product. Slightly less dietary fiber is found in pistachios fried without salt and oil (10.3 g), raw peanuts (8.1 g), walnuts and cheese almonds (7 grams);
- Dried fruits are also included in the list of foods containing vegetable fiber. Include dried apricots, raisins, prunes and dried dates in your diet;
- Legumes. Peas, beans and lentils are the main sources of plant fiber. They contain both soluble and insoluble dietary fiber;
- Whole grains and bran. We recommend that you consume whole oats, buckwheat, brown rice, wheat, soy, oat or rye bran every morning. Eating a glass of porridge in the morning, you immediately replenish approximately 20% of the daily intake of vegetable fiber, and also lower blood cholesterol levels.
“Here you are, aket attack ... overcame extra pounds. Go figure out what to do with them… They don’t let you in, they interfere with your life… How many diets, how many methods to get rid of them, but they still lack something. Ducket - fiber is not enough! Here it is ... And where is the fiber, our joy? What do we know about her?
As you know, all vegetables and fruits contain a large amount of fiber, and, as you know, it plays an important role in the process of losing weight, and is very important for normal functioning. digestive system.
What is plant fiber?
These are ordinary vegetable fibers which can be either soluble or insoluble in water.
Soluble fibers, under the influence of the liquid supplied to the human body, turn into jelly, and in this form serve as a favorable environment for the development and reproduction of beneficial bacteria. In addition, they swell and fill the stomach, respectively, thus preventing the feeling of hunger. This type of fiber is found in all fruits, legumes, barley, oats, and seaweed.
Insoluble fiber, getting into the stomach, also swells, under the influence of the liquid you drink, and accelerates emptying, washes away excess cholesterol and bile acids. These fibers transit through the digestive tract, while they absorb all the toxins and wastes, respectively, remove them from the body. It is found in vegetables, fruits, legumes and grains.
What are the benefits of fiber for the human body?
In addition to having a positive effect on the body as a whole, it contributes to the creation of excellent conditions for the development and maintenance of optimal intestinal microflora.
Studies have shown that when it is deficient, there are problems with the digestion process. It is recommended to use it for inflammatory processes in the digestive tract, in addition, it helps to prevent pathological processes in the future.
Many scientists believe that it is excellent remedy in the prevention of oncological diseases of the large intestine, as well as the rectum.
It is able to lower cholesterol levels, and it depends normal functioning of cardio-vascular system.
In addition, its use helps reduce the risk of developing gallstone disease.
Therefore, those foods that are rich in fiber are considered the basis healthy eating for a person.
What role does it play in the process of losing weight?
Its fibers are considered the implacable enemy of obesity. Since its use helps to reduce body fat in general, plus, it improves the digestion process.
Fiber is able to lower blood sugar levels, so it is recommended to eat it for people suffering from endocrine pathology, in particular, for patients with diabetes. At the same time, the level of the hormone insulin decreases, which promotes the absorption and breakdown of sugar, and prevents the accumulation of fats in the human body.
Foods rich in fiber can perfectly saturate the body with a small volume.
What is plant fiber?
It is abundant in bran, vegetables and fruits, especially citrus fruits, seeds, beans and nuts.
Therefore, it is considered the best option start the day with some kind of porridge, better buckwheat or muesli. Snack not on fast food, but on an apple or an orange, and do not forget to add bran to your diet, since they are the leading product in terms of the content of the substance I am considering.
What are the types of fiber?
Cellulose
It is present in bran, wholemeal, white cabbage and Brussels sprouts, young peas, beans, broccoli, cucumber peels, apples, carrots, bell peppers.
Hemicellulose
She is rich in bran, Brussels sprouts, cereals, brown grains, beets, mustard green shoots.
Cellulose and hemicellulose absorb water, thereby facilitating the activity of the intestines. It prevents constipation and protects the body from diverticulosis, colitis, hemorrhoids, and colon cancer.
lignin
It is found in cereals, in bran, in stale vegetables, as well as in green beans, strawberries, peas, eggplants and radishes.
It helps to reduce the digestibility of other fibers, it binds to bile acids, and lowers cholesterol levels, and also speeds up the passage of food.
Comedy
They are rich oatmeal and other oat products, and also found in dried beans.
Pectin
Present in large quantities in apples, citrus fruits, cauliflower and cabbage, dried peas, carrots, strawberries, green beans, potatoes, strawberries, fruit drinks.
Gum and pectin reduce the absorption of fats and lower cholesterol, slow down the absorption of sugar.
How much fiber does the body need daily?
The daily norm of fiber is from five to thirty-five grams per day.
Try to keep your daily intake at thirty-five grams.
An example of a menu that contains fiber, in grams, per serving:
Portion of porridge from bran - 9.0
Four slices of wholemeal bread - 6.0
Broccoli - 3.0
Beans - 8.0
Fresh green pea - 3,0
Oatmeal cookies - 1,5
Banana - 3.0
Boiled brown rice - 2,0
Total: 35.5 grams
Gradually increase your fiber intake until you reach the recommended daily intake.
Eat vegetables and fruits raw.
Start the day with porridge, add to it fresh fruits.
Eat beans regularly.
Buy cereals from whole grains.
Snack on fruits and vegetables more often.
- that trace element, the benefits of which everyone knows, but what exactly this benefit is, few know. Fiber is found in many foods and comes in two types - soluble and insoluble. The beneficial properties of insoluble and soluble fiber are similar in many ways, but at the same time they are very different. Sources vegetable fiber there may be fruits and vegetables, including which in your daily diet, you can easily avoid serious health problems.
Plant fiber is abundant in:
- vegetables,
- fruits,
- Whole grain cereals.
Types of plant fiber
natural source vegetable fiber are vegetables, fruits and other foods of plant origin. At its core, fiber is fiber that is not digested by the body and can be either soluble or insoluble. Soluble fiber literally dissolves in water, insoluble fiber does not. This difference determines beneficial features soluble and insoluble fiber. Both types vegetable fiber equally good for digestion. They help prevent health problems such as illness of cardio-vascular system, diabetes, obesity, diverticulitis and constipation.
Soluble vegetable fiber
When interacting with water, soluble fiber forms a jelly-like substance that slows down digestion. Soluble vegetable fiber prevents rapid depletion of the body, which allows you to control weight and blood sugar levels. For people prone to diabetes, soluble fiber is much healthier than all other types. vegetable fiber. Among other things, soluble fiber helps lower cholesterol levels.
Sources of soluble fiber are foods such as: oatmeal and cereals, apples and oranges, pears and strawberries, nuts and beans, peas and blueberries, cucumbers, celery and carrots.
insoluble vegetable fiber
Insoluble fiber is good for the intestines due to its laxative effect. This kind vegetable fiber does not dissolve in water, but passes through the body in its original form. Of all other types of fiber, insoluble vegetable fiber It is best at detoxifying the body and is found mainly in vegetables and whole grains.
Daily intake of vegetable fiber
Diet rich vegetable fiber helps prevent many serious diseases. An adult should eat at least 25-35 grams vegetable fiber per day, and the best sources are fruits, vegetables, whole grains, nuts, and seeds. All of these foods contain both soluble and insoluble fiber. It is worth considering that if you increase the intake of insoluble fiber, you must also increase the amount of water consumed. it The best way improve digestion and accelerate the flushing of toxins from the body.
Fiber and products containing it.
In this article, we will talk about fiber and its benefits for the body. And also we will highlight products with maximum and minimum content.
What is fiber, what is it for, what is it good for health?
Fiber is a polysaccharide that, when completely broken down, yields glucose. It creates the basis of cellular tissues, one might say, the same as cellulose. They enter the human body only through foods of plant origin in the group of carbohydrates that are not digested by gastric juice. Dietary fibers can be conditionally divided into two types: "coarse" and "soft".
To the first, you can make those products that contain cellulose. And the "soft" ones include pectins, resin, cellulose. In other words, “soft” is soluble fiber.
In modern language, the term "dietary fiber" is often used - the coarsest part of the plant, which is practically not absorbed by the body, while bringing maximum self-interest to the food system. Due to the fact that the fibers have a coarser structure, they linger in the stomach, thus, the feeling of hunger disappears and a feeling of imaginary satiety comes. As practice shows, in this case, a person will need less food and then it is easier to follow a diet, and this contributes to a radical decrease in body weight, due to its purification.
Fiber perfectly copes with the problem of constipation, which is dangerous for its intoxication. Also, one of the advantages is the ability of fiber to absorb from the body from 8-50% of carcinogens, thus acting as a prophylaxis for intestinal cancer.
Despite the fact that, due to its rough construction, the fiber passes the entire food chain with little or no change, but along the way it performs a lot useful work. This substance is of great importance for weight correction and proper nutrition, controls blood sugar levels, and reduces the amount of cholesterol. Fiber can be conditionally compared with those materials like water and mineral salts, it does not saturate the body with energy, but it helps the active work of organs and its vital activity.
What is the norm of fiber for an adult and a child per day?
Modern nutritionists believe that the daily intake of fiber is approximately 30-50 g for an adult, and for children 10 g + 1 g for each year of life. That is, it is normal for a child of 10 years old to consume at least 20 g of fiber per day.
- For those who want to say goodbye to extra pounds, the daily rate should be close to 35 g. But you should not immediately load the stomach with a full dose of fiber, as the body of a modern urban person is used to more gentle food. If you abruptly switch to proper nutrition with the use of foods that include “coarse” fiber, you can get bloating and indigestion.
- During heat treatment, the structure of the fibers expands, thus, to some extent, loses its useful qualities detoxification, so it is recommended to eat vegetables and fruits in their raw form. But if your body reacts negatively when eating raw food, then optimal output from such a situation would be steaming or simmering a little, trying to leave the vegetables a little undercooked.
- For future mother fiber should be a significant part of the diet. At a minimum, this is useful in the last months of pregnancy, since fiber acts as a means of preventing constipation. In the last months, the baby significantly puts pressure on the entire food system and the problem of constipation is familiar to every third pregnant woman.
- The norm for expectant mothers is 25%. Exceeding the norm can cause a feeling of flatulence, frequent stools, abdominal pain, which will create discomfort, and is completely unnecessary for girls in the “position”.
- Also, for pregnant women, fiber is useful because during this period women often have an inadequate rise in blood glucose levels, a decrease in insulin sensitivity, which can later lead to diabetes in pregnant women. This anomaly is detrimental to life, both for the future baby and for the mother. Fiber acts as a natural "regulator" of glucose levels in the body, and that is why it is recommended for women.
- It is advisable to take the daily rate, divided into parts and consumed before basic meals. But we must not forget that coarse fibers should enter the body gradually, daily add 5 g of fiber to the meal.
The benefits of fiber and foods containing fiber and pectins for weight loss
Considering fiber from a dietary point of view, many advantages can be removed, for example, the inability to digest fibers, provides a significant advantage for people with overweight. At a minimum, despite the fact that the body does not receive a gram of energy from fiber, but at the same time not a drop of calories! Therefore, fiber is extremely important in the diet of proper and healthy nutrition, for normalizing weight and cleansing the body from the inside.
- Most weight loss products are based on the action of fiber, its ability to satisfy hunger for a long time and effectively beat off appetite. But swallowing pills is not at all necessary, in nature there are many products containing both soluble and insoluble, coarse fibers.
- Insoluble fiber is found in vegetables, fruits, legumes, carrots, and grains. They perform the work of a “sponge”, entering the body, as if “absorbing” liquid into themselves and improving bowel defecation, taking toxic substances and harmful acids with them.
- The main sources of fiber include apples, beans, barley, citrus fruits, sunflower seeds, berries, and beets. Their action is more like jelly, and gives a blissful feeling of satiety. In principle, foods high in fiber often contain great amount vitamins and minerals, and low in fat and calories, which by itself explains the benefits of these products for weight loss.
- Another rule for those who want to lose weight is a sufficient amount of water in the body, since fiber, in the absence of fluid, loses some of its properties and is not excreted from the body in time.
The benefits of fiber and foods containing fiber and pectins for constipation
Unfortunately, constipation is one of the most common problems of the modern generation, it is justified with a "sitting" lifestyle, and dietary habits, which includes fast food.
For the prevention and treatment of constipation, fiber is a must! Due to its absorption capacity, it is able to remove harmful substances and toxins from the body. Fiber acquires the state of a jelly-like mass, and in this way it wraps and softens the hard fractions of the stool. In addition, fiber increases the amount of feces, which helps to speed up the work of housing and communal services.
- To solve the problem with constipation, it is necessary that the diet includes cereals with the addition of fruits, berries, bran, fresh vegetables etc.
- But there is one “but”, the main thing is not to harm yourself with a one-time intake of a large amount of fiber, this can cause abdominal cramps, flatulence or bloating, so you need to introduce fiber into your diet in small portions and gradually. Water consumption is also essential for daily diet healthy food. Water improves the performance of the sorbent.
- Prevention of constipation with the help of dietary fiber is also necessary during pregnancy and at a young age. Proper nutrition child, can eliminate the development of his constipation.
Foods high in coarse fiber: list, table
Cellulose - "coarse" fiber is responsible for the volume of the food bolus and the absorption of water from the body. Serves as a prophylactic against constipation, the main source of which is cereals, or rather the hard shells of cereals and legumes.
The best way to lose weight has always been bran, they do not contain calories, but give a feeling of satiety. Also, apples, carrots, Brussels sprouts, broccoli and even cucumbers are considered other sources of cellulose.
High-fiber vegetables and fruits: list, table
Every person who takes care of his health must definitely cleanse his body with the help of vegetables, fruits, berries. This is because they contain such a substance as fiber. With its ability to absorb all bad substances, and how the sorbent removes from the body. If you do not follow the timely cleaning of the body, there may be the most unpleasant consequences. After all, many diseases begin precisely with metabolic disorders and intoxication of the body.
To products in which the most high level fibers include:
- cabbage, Brussels sprouts, cauliflower
- Broccoli
- Carrot
- Beet
- Corn
- Green beans
- Onion
- tomatoes
- Potato with skin
- Bell pepper
- Chinese cabbage
- Raspberry
- Blackberry
- Strawberry
- Blueberry
- oranges
- apricots
- Grape
- Apple
Nutritionists around the world give fiber one of the leading steps in human digestion. Get daily dose not so easy, but thanks to bran and some additives, you can achieve what you want. Here another question arises: the fiber itself is of plant origin and therefore it is believed that in order to get the oak norm of the substance, it is best to eat raw fruit and vegetables. Is it necessary to use dietary supplements to feel full and comfortable if everything you need is “at hand”?
The most primitive fruits, it would seem at first glance, will ensure the activation of the housing and communal services, help get rid of a number of problems and diseases, and also, by their effect, prevent the accumulation of fats. Here are some of the most "main" vegetables and fruits:
Foods high in pectins: list, table
Pectin is considered a "orderly" for the body, and he has every right to bear this title. Because it has great health benefits. A miracle sorbent is often used in cooking, medicine, and even to create cosmetics. But the amount of the substance must be replenished in order to remove all toxic substances in time.
In almost all cases of disease, the source of problems is a metabolic disorder. The impact of malnutrition extends not only to violations of the housing and communal services, but also worsens the condition of the pancreas, the cardiovascular system. Also, first of all, the liver and kidneys suffer.
Pectin favorably in the role of "cleaner" helps to cleanse the body of harmful substances, toxins, cholesterol. Thus, it optimizes the metabolism in the body.
Source products with a high content of pectins, first of all, increase the quality of life on a diet. They envelop the walls of housing and communal services and allow you to control the feeling of hunger, they also reduce the rate of absorption of carbohydrates! The daily norm of pectin is 18g.
You can get this "mineral" in products such as:
- Apples and natural marshmallows, also apple jam
- All types of citruses, but they should be eaten not only with a peel, but also with a white "skin"
- Pumpkin even boiled
- Carrot
- Cabbage, especially a salad of apples, fresh carrots and cabbage, is very useful, and is ideal for those who want to lose weight
- Pears and quince
- Beet
- Most berries: cherries, plums, sweet cherries, blackberries, blueberries
- Attention can not be bypassed grapes of all types
What is the danger of a lack of fiber in the diet?
The lack of fiber in the diet itself is negative, at least the fibers serve as absorbers of adverse substances. Otherwise, these substances accumulate and lead to intoxication of the body. A lack of fiber in the body can lead to diseases of the housing and communal services, kidney diseases, increases the risk of hemorrhoids, in addition, a fiber deficiency may well provoke diabetes, constipation.
The fact is that we mainly eat food after heat treatment, in which fiber swells and loses its properties. Thus, the receipt of trace elements is minimized. But what happens when there is a lack of fiber in the body:
- Intoxication - clogging of the housing and communal services
- Decreased immunity
- Increased risk of heart disease
- Tendency to obesity, due to frequent feelings of hunger
- Sugar levels may be higher than normal
The most unique thing about fiber is that it contains silicon - this is the most important trace element that can attract various viruses and harmful toxic substances to itself.
Fiber-Free Products: List, Table
Definitely, fiber is and always will be an integral part of a healthy diet. But there are unique cases in which the intake of fiber approaches a minimum, for example, in diseases such as diverticulitis and chronic diarrhea. Moreover, there are individual cases of intolerance to the fiber itself. To improve your well-being, you should listen to your doctor and follow a diet containing minimal fiber intake.
As you follow the diet, it is worth adding meat to your diet, especially meat, after heat treatment! Also, it is worth doing with vegetables and fruits, for example, tend to use conservation. In any case, the diet allows you to lose excess weight and helps improve stool.
Here are some tips for dieting with low content fiber:
- Instead of fresh apple For example, it is better to eat applesauce or jam, you can just peel the peel, as it contains the largest number building material. This applies to all fruits.
- As for vegetables, preference should be given to seedless, soft. Peel potatoes from skin. Vegetable juices can also be attributed to the group of drinks with a minimum fiber content.
- It is worth excluding whole grains from the diet, it has a high percentage of fiber. It is better to replace with pasta, white rice, semolina, rice chopped, white bread.
- Also, in your daily menu you need to add products of animal origin, fish. Because they don't have fiber at all.
- Sour-milk products in minimum consumption are also allowed.
- Milk
What is the difference between bran and fiber: comparison
Bran and fiber, due to their benefits, without any doubt, are at the forefront of the healthy diet of modern generations. Compare, of course, these two substances, just like comparing pectin and an apple. The point is this:
Bran is the residue after grinding flour, that is, the coarse part of the grain. Bran is rich in fiber, almost 75%, but in addition to fibers, the warehouse also includes macro- and microelements, including B vitamins. In other words, people who buy bran are absolutely not mistaken in order to get fiber. But bran is more caloric than their components in pure form.
For example, in 100 g of bran there are 250 kcal, and in the fiber itself - a maximum of 35 kcal. This is due to the fact that in addition to the function of the “sponge”, which is performed directly by the fiber itself, bran also carries protein, AA, starch and vitamins. And this is what gives the bran incredibly healing and beneficial qualities. And also, it is the most widely available product that will provide daily allowance dietary fiber.
Fiber, originally, is a dietary fiber from which all plant tissues are built. It is part of vegetables, fruits, berries and bran. Fiber is essential for optimizing the work of housing and communal services, as well as improving the intestinal flora. it low-calorie product in its pure form, often used in diets.
Fiber for the body: contraindications
Of course, fiber is necessary for a person to improve the work of housing and communal services, cleanses the blood and has a beneficial effect on the microflora of the stomach, helps to improve immunity and overall health. It is a part of almost all products of plant origin, in the form of pectins, cellulose, hemicellulose, etc.
Unfortunately, there are some contraindications when using this wonderful substance.
A large number of people with various diseases, for example:
- peptic ulcer - peptic ulcer of the stomach or duodenum
- individual intolerance to the product
- gastritis
- enteritis and enterocolitis
- diarrhea
- chronic bowel disease
- leaky gut syndrome
Despite the fact that fiber is not so easy to get, there are cases of an overabundance of the product in the body, which does not bring a very pleasant result. Leads to bloating, flatulence, fatigue, gas, skin rashes, high blood sugar, and can also cause allergies.
Video: Fiber and how to use it
