But it is not the only advantage of the fiber must be accompanied by increased water intake. It helps bowel function by helping to reduce the incidence of constipation and the prevention of colon cancer, diverticular disease and hemorrhoids. This is achieved by performing the fermentation in the gut by action of intestinal bacteria.

The fiber also reduces blood glucose level as indicated in the diets of people with diabetes mellitus type 1 and 2, also decreases LDL (bad cholesterol) and thus contributes to the prevention of coronary heart disease and provides a greater feeling of fullness because it slows digestion and absorption of carbohydrates.

This latter measure favors the fiber, with a very low caloric content, is especially recommended by nutritionists and endocrine designing weight control diets. Fiber has the effect of reducing the absorption of fat it makes difficult the action of lipases and triglyceride contact with the absorptive surface of intestinal cells. For this purpose, add the effect of the fiber production A more tolerated by the consumer are soluble fibers, which incorporate many brands in juices and milk. These include beta-glucans (guar gum, glucomannan, pectin, soluble oat fiber, pea, the plantago ovata or soluble fiber from flax).

Foods rich in fiber are (per 100 grams) almonds (10 grams) wheat bran (5.3 grams) of whole wheat bread (5 grams), raspberries (4.5 grams) , nuts (4.5 grams) Brussels sprouts (4.4 grams) and onions (3.1 grams).

In the opposite point of the advantages, we have seen that many, the disadvantages, notes that there has been abuse of fiber intake as it can cause intestinal gas, inhibit the activity of pancreatic enzymes, hinder digestion and decrease the absorption of minerals like calcium, iron and magnesium by excessive presence of phytic acid.