One nutrient, many benefits. There is a lot of talk about fiber, but not everyone knows where to look for it. We often hear about it when talking about slimming products. What are the advantages of this ingredient?
Fiber is something of a dietary phenomenon. The human body does not digest it, does not assimilate it, does not provide us with minerals or energy. And yet – it does a lot of good! We will find it only in products of plant origin, because it is a dietary fiber. It is the basic building block of the cells of nuts, vegetables, fruits and cereals. We divide it into two forms:
- Insoluble in water – accelerates bowel movements and moves through the digestive tract unchanged. We find it, among others in cabbage, bran, raspberries, legumes, nuts, cereal grains and figs.
- Water-soluble – it swells in the intestines like a sponge and takes the form of gel jelly. It absorbs water, so it makes us feel full (so we don’t snack). It has a slippery form, thanks to which it easily moves through the digestive system.
What is fiber good for?
- Regulation of digestive processes We chew food for a long time, which increases the secretion of saliva. In addition, fiber moving through the digestive tract regenerates the mucous membrane and cleanses the intestinal villi, thanks to which it regulates the work of the intestines, prevents constipation, and reduces the risk of intestinal polyps and hemorrhoids.
- Detox for the body – this ingredient is not without reason compared to a broom that sweeps away all harmful substances from the body. Toxins, metabolic products (e.g. ammonia) and some heavy metals, such as mercury and lead, stick to it. Thanks to this, they are not absorbed by the body. Fiber also removes parasites so they can’t take root in the intestines.
- First aid for weight loss – reduces hunger, even though it does not provide calories. So if your meal includes a lot of fiber, you will eat a smaller portion than usual, while satisfying your hunger. This ingredient delays the moment when food leaves the stomach, it also supports the production of intestinal peptides that act on the satiety and hunger centers in the brain.
- Diabetes prevention – it also allows you to control it, because it slows down the emptying of the stomach. That’s why it keeps blood sugar levels stable – fiber keeps blood sugar levels stable.
- Reducing the risk of heart disease – lowers the level of bad cholesterol in the blood, because it regulates the lipid metabolism in the body, binding bile acids.
- Removal of carcinogens – fiber is also a great weapon in the fight against cancer. It makes it difficult for carcinogens to contact the intestinal walls, and also supports the development of beneficial bacterial flora in this place, so it has prebiotic properties. As a result of the action of fiber, butyric acid is formed, which prevents colon cancer and improves the functioning of the intestinal epithelium.