Fiber content in foods, benefits and harm
Fiber is an empty fiber, which consists of an organic mass of plant origin.
If the fibers are placed in a liquid, they begin to increase in volume.
This process demonstrates the main benefit of fiber: the normalization of the gastrointestinal tract and its purification.
These components of food, are one of the main components of longevity, so you should not neglect it.
Things to know
The fibers are not cleaved by the body and they are not digested.
Therefore, the effectively described substance is precisely the carrier mass, which is capable of stimulating peristalsis, speeding up and facilitating the process of excrement.
In addition to the undoubted positive effect that the fibers have on the digestive system, cellulose also helps lower cholesterol.
Often it is used by those who want to lose weight.
After all, after using fibers, they increase in volume (in a liquid medium), which means that saturation comes faster.
What products to look for
According to the quality of the product, nutritionists divide it into two main types, having their own specific features:
- Insoluble. It is found in the skin of fruits or vegetables, also in the shell of cereals and legumes;
- Soluble. This is a natural substance that can be turned into a jelly-like mass like resin, pectin, hemicellulose.
For example, pectin is plentiful in apples and cabbage, potatoes or citrus fruits.
Hemicellulose is found in coarse flour, broccoli or ordinary cabbage, green peas and peel of cucumbers.
Soluble fiber is rich in berries, oats, seeds and beans.
To the stomach of this type of fiber is more careful.
If we talk about artificial fiber supplements, then they can also be divided into several types:
- Large, due to the size is capable of actively removing toxins, which are formed as a result of digestion of food in the lower parts of the small and large intestine. It also improves blood flow in small pelvic vessels;
If the intestine is not emptied completely or the amount of harmful bacteria is greater than the useful ones, then the decay process begins.
This means that the toxins begin to enter the bloodstream, and then the body tissues.
Soluble fiber comes into contact with toxins and hormones so with its sufficient amount of digestion process will be correct and well-adjusted.
It reliably protects against cancer, bowel diseases.
Foods rich in fiber: table
An extensive group, which is allocated by nutritionists.
Also apricots in fresh and dried form.
In principle, any dried fruit consists of fibers, so that they are also their good source.
It is important to chew the fruit well before ingestion.
Here, in the first place, all the green is allocated: peas, dill and parsley, lettuce, cabbage, zucchini, cucumbers.
Also many fibers in cucumbers, tomatoes, beets and carrots.
Vegetables contain both vegetable fibers and fiber.
Therefore, it is important to thoroughly chew them to avoid problems with the gastrointestinal tract.
The kernels of almonds and hazelnut, as well as peanut beans and walnuts.
Nuts are very well absorbed if you combine them with fresh vegetables of green color.
But honey will interfere with the proper absorption of fiber.
If you make bread and other unsweetened products from it, it will also be useful in the situation described.
Also it is necessary to pay attention to bread from bran or seedlings of cereal grains.
This article will tell you about a bean like lima and its beneficial properties.
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How much fiber is needed and is there a contraindication
To get enough fiber, it's important to just feed it right.
All kinds of supplements with this component can be prescribed by a nutritionist or doctor only for specific indications.
In addition to fiber, vegetables and fruits give the body vitamins, nutrients, macro and trace elements, which is also an indubitable plus for those who aspire to a healthy lifestyle.
Thirty grams of fiber per day will be enough, diabetics average daily amount can be increased to 50 grams.
There are no special contraindications, but it is important not to overeat, because it is fraught with bloating, constipation.
Fiber is extremely useful for every person, because it normalizes the work of the digestive tract.
If it is decided henceforth to give the body more of this substance, then it is necessary to introduce it gradually into the diet.
It happens that a sharp increase in the number of fibers causes unpleasant consequences (diarrhea).
The less thermally processed products that contain fiber, so they are more useful.
But it is important to thoroughly chew them.
In this video, we will be told what fiber is, its lack and why the body needs it.
Thank you for such a useful article! I learned a lot about fiber and decided to revise my diet. I think this will help me lose weight.
Thank you. exhaustive information. I really need it!
Thank you. Very useful article.
Thanks for the article everything is written intelligibly.
many thanks for the information is very clear all this is what I was looking for!
good information. thanks.
thanks very useful to know I will take note
thanks for the info
thank you for being so clever and kind, be healthy
During the protein diet, fiber is essential for our body, we eat proteins and necessarily fiber, we lose weight due to the growth of muscle tissue and the removal of waste products