All modern nutritionists recommend including as much dietary fiber as possible in your menu (other names are fiber, ballast, indigestible or indigestible carbohydrates). The benefits that these substances bring to the human body cannot be overestimated. In this article, we will analyze the benefits of dietary fiber and what are their main sources.
Types of dietary fiber
Fiber is a nutrient that does not provide energy to the body, but performs a number of important functions. It is divided into two types:
- Insoluble fiber. It contains: wheat bran, the peel of many vegetables and fruits, such as carrots, celery, broccoli, legumes, beets, pears, apples, nuts. Helps to cope with constipation, hemorrhoids, colitis. Insoluble fibers are not digested by the body, form a dense mass that speeds up the passage of digested food through the intestinal tract.
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Soluble fiber. Oat bran, flaxseeds, carrots, most fruits, beans are food sourcesfibers of the soluble group. Such fibers, when combined with water in the intestines, are converted into a gel-like substance. This mass contributes to the gentle removal of not only toxins from the intestines, but also the waste products of bacteria and viruses.
sources of dietary fiber
Benefits of fiber
Products containing dietary fiber, both insoluble and soluble, must be present in the daily diet. Fiber prevents the formation of gallstones and helps to reduce the amount of cholesterol in the blood. In addition, dietary fiber cleanses the body of toxic compounds, quickly saturates without extra calories. With the regular use of foods containing fiber, the prevention of intestinal cancer and diseases of the cardiovascular system is carried out. Coarse fibers significantly slow down the process of digestion of carbohydrates and fats, which contributes not only to the normalization of weight, but also to blood sugar levels. Foods containing coarse dietary fiber (bran, whole wheat, baby peas, soybeans, cabbage, apples, freshly squeezed orange juice),contain a large amount of trace elements that the body needs. Thanks to fiber, beneficial bacteria living in the intestines produce enzymes and improve the functioning of the digestive system.
How does dietary fiber help you lose weight?
Fiber, swelling in the stomach, contributes to the rapid satisfaction of hunger and prevents overeating. Coarse fibers slow down the process of sugar absorption after a meal, which provides a long-lasting feeling of fullness. When replacing more energy-intensive foods with fiber, the intake of excess calories in the body is reduced. In the intestines, coarse fibers act as an adsorbent, cleansing the body of excess fat. Fiber contains a significant amount of potassium, which acts as a sodium antagonist. Therefore, food rich in dietary fiber helps to remove excess fluid from the body.
Fiber against skin diseases
Patients suffering from skin diseases, especially psoriasis, eczema, neurodermatitis, to improve their condition, first of all, normalize the stool. Fecal masses, stagnating in the intestines, give the strongest intoxication to the body, which is manifested by itching and rashes on the skin. Dietary fiber is hygroscopic, meaning it retains water, which allows for bowel movements. So, raw vegetables (cabbage, apple, carrot, beet), swelling in the stomach, double their original volume, bran - five times. Coarse fibers stimulate intestinal motility and provide a natural cleansing of the body. Passing through the gastrointestinal tract, dietary fiber envelops and removes a significant amount of various poisons: xenobiotics, radionuclides, nitrosamines, heavy metals (cadmium, mercury, lead, strontium and others).
How to properly increase the intake of coarse dietary fiber?
A sharp increase in dietary fiber-rich foods can provokebloating, diarrhea, constipation. It is necessary to eat no more than 25-30 g of dietary fiber per day. To begin with, you should replace the usual foods with foods that contain a large amount of fiber. Instead of white bread, eat bread with bran, replace regular corn flakes with flaky bran. Whole grains are an excellent source of dietary fiber. Oatmeal is very useful, the daily use of which is useful not only for the appearance, but also for the internal state. It is necessary to give preference to products that require minimal heat treatment. It is preferable to cook for a couple, stew or bake, and it is better, if possible, to eat foods raw. A diet rich in fiber is undoubtedly good for he alth. Indeed, in addition to the cleansing effect, dietary fiber saturates the body with essential vitamins and minerals. However, if chronic diseases of the pancreas or digestive system are present, it is necessary to consult a doctor before changing your usual diet.
Possible side effects
You also need to know what uncontrolled fiber intake can turn into:
- a sharp increase in dietary fiber in the diet contributes to increased gas formation, bloating, nausea, vomiting, diarrhea;
- If not drinking enough fiber can aggravate constipation, so be sure to stay hydrated and drink at least two liters of fluid a day;
- may escalateinflammatory processes in the intestines and pancreas;
- long-term consumption of dietary fiber in large quantities provokes the excretion of trace elements and fat-soluble vitamins from the body;
- for the same reason flatulence appears;
- fiber may react with medications, so seek medical advice;
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Insoluble dietary fiber affects sex hormones, thereby reducing the activity of testosterone.
foods containing coarse dietary fiber
Include more whole grains, fresh fruits and vegetables, fresh juices in your daily diet and you will have not only enviable harmony, but also excellent he alth.
