A high-fiber diet, as its name says, contains a lot of dietary fiber. It is commonly called “Physiological brush”. It is a substance that the body cannot digest. Generally not a source of calories. Although this is also a subject of dispute among researchers. Until now, it was assumed that 1 g of fiber equals 0kcal. However, there are voices that it is the type of fiber that determines whether it is caloric or not. Thus, in some countries, including Poland, it was assumed that 1 g of fiber provides 2kcal. Because one of its fractions (the soluble one) can provide energy during fermentation. On the other hand, the insoluble fraction is not digested and is excreted from the body as a ballast substance. So this fraction does not provide any calories for the body.
The benefits of a high-fiber diet
The diet based on dietary fiber has almost nothing but advantages. Because fiber promotes:
– lowering the level of cholesterol in the blood
– lowering blood glucose levels
– maintaining a feeling of fullness for longer
– removing many toxic substances from the body
– improves intestinal peristalsis, prevents constipation
Cancer prevention
Thanks to these properties, it is considered a great helper in preventing many diseases, e.g. obesity, overweight, diabetes, atherosclerosis and even cancer, especially of the large intestine. It shortens the contact of toxic substances formed in the large intestine. It accelerates the contractions of the large intestine and, consequently, the displacement of the fecal masses and their expulsion.
Wholemeal bread = fiber
A high-fiber diet is rich in foods that are good sources of it. These are, among others: wheat bran, vegetables, fruit with skins, whole grain products. In other words, fiber is found in virtually all uncleaned products and as little processed as possible.
The norm for fiber in an adult’s diet is approx 25-40 g per day as recommended by the World Health Organization. Therefore, it is worth eating a portion of vegetables with each meal, from time to time fruit and relatively often whole grains, including dark bread. More and more, unfortunately, myths about bread appear that it causes weight gain. It is the harvest of low-carb diets. Complex carbohydrates are friendly to the body when consumed in controlled amounts. As you can see, such products are also a source of valuable fiber, so it is worth making them part of the daily menu. Dietary fiber does not contain: meat, fish, fats or dairy products.
Fiber versus sweets
Fiber-based nutrition is recommended for people who are slimming. Fiber keeps the body feeling full. It is a helper in the fight against craving for sweets. Maintains a constant blood glucose level with regular meals. This ensures a feeling of well-being and the regulation of insulin bursts.
Fiber is not for everyone
However, dietary fiber is not for everyone. People suffering from diseases of the gastrointestinal tract should discontinue it, sometimes permanently, and sometimes only for a while. Limiting fiber intake is recommended in the following situations:
– in the diarrhea phase of a disease called irritable bowel
– in Leśnierowski-Crohn disease
– in diarrhea associated with other diseases
Fiber diet = plenty of water
A high-fiber diet must be combined with drinking the right amount of fluid, preferably water. You need to drink them then at least 1,5-2 liters a day. Fiber without water will do the opposite. It can then become a cause of constipation and problems with defecation.
Mr. Maciek, if you have no medical contraindications to eating fiber, this diet is for you. You will certainly not feel hungry on it and you will feel good on it. With it, you can lose weight with pleasure and taste.
Diet with the support of a dietitian and psychologist: Give it a try