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Particularly, fibers are substances contained in vegetables, legumes, fruits and raw grain.
Although dietary fiber have no energy value, they plays an important role in digestion, particularly because they contain: cellulose, lignin, pectin and mucilage.
They provide a good intestinal transit and their absence can lead to constipation. Fiber is also very rich in vitamins, nutrients and minerals.
Fibers control a high number of different processes that take place in the body:
Insoluble fibers absorb and retain water, so it appears a spongy mass inside the stomach and intestines. After this, in stomach is installing a felling of fullness quickly than after consumption of foods low in fibers. These insoluble fibers have a protective effect against over nutrition and represents an important effort to help in controlling body weight.Fiber acts as a sponge soaked with water, filling well the intestines. So, digestion improves and the problem of constipation is solved. Foods low in fiber slow digestion. In addition insoluble fibers improve digestion and reduce constipation, helping also in problems caused by hemorrhoids.
Fibers help to the cleanse of the entire intestinal tract. Fibers and foods low in fat and cholesterol consumption lead to the prevention of colon cancer.
Fibers decrease the rates penetration of nutrients in blood. This stabilizes blood sugar level, solving problems such as: hypoglycemia, diabetes, and weight gain.
Soluble fiber helps to a lower blood cholesterol levels. These eliminate some product derived from cholesterol, before the body will be able to absorb them.
Fibers from fuits and vegetables:
| Fresh fruits | Dried fruits |
 raspberry - 8 g of fiberspears - 3 g of fibers apples - 3 g of fibers strawberries - 2 g of fibers peaches - 2 g of fibers | dried coconut - 24 g of fibers dried figs - 18 g of fibers almonds - 14 g of fibers raisins - 7 g of fibers dates - 9 g of fibers peanuts - 9 g of fibers |
| Fresh vegetables | Dried vegetables |
| parsley - 9 g of fibers cabbage - 4 g of fibers radishes - 3 g of fibers mushrooms - 2.5 g of fibers leek - 4 g of fibers carrots - 2 g of fibers | dry beans - 25 g of fibers dry peas - 23 g of fibers lentils - 12 g of fibers chickpeas - 2 g of fibers |
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