What is fiber
Fiber, or dietary fiber, is a carbohydrate that is part of plants and is not digested by digestive enzymes in our body. The beneficial properties of fiber include: a feeling of satiety, protection against fluctuations in sugar levels, lowering cholesterol levels.
Did you know that when choosing foods, you need to take care not only of yourself, but also of the trillions of bacteria living in our gut? They eat what we eat, and their behavior varies greatly depending on what we eat. A recent study published in the journal BMJ once again confirms that fiber is the most important nutrient for the gut. Scientists have found, in particular, that it is fiber that increases the number of bacteria. Akkermansia Muciniphila, which are associated with improved glucose tolerance and leanness in mice. According to research, an increased level of its content can have a beneficial effect on human health.
This prompted me to devote my next digest to fiber – so important and so invisible.
Why does the human body need fiber?
I decided to study in detail what are the benefits of fiber for the human body. Fiber or dietary fiber can significantly reduce the risk of stroke, it has been proven by scientists. The belief that a high-fiber diet can prevent certain diseases dates back to around the 1970s. Today, many serious scientific communities confirm that consuming significant amounts of fiber-rich foods can help prevent obesity, diabetes, and cardiovascular diseases such as stroke.
Stroke is the second most common cause of death worldwide and the leading cause of disability in many developed countries. Therefore, stroke prevention must be a key priority for global health.
Researches showthat an increase in dietary fiber of as little as 7 grams per day is associated with a significant 7% reduction in the risk of stroke. Fiber is found in simple foods like apples or buckwheat. Only two small fruits with a total weight of 300 grams or 70 grams of buckwheat contain 7 grams of fiber.
Stroke prevention starts early. Someone can get a stroke at the age of 50, but the prerequisites leading to it have been formed over decades. One study that followed people for 24 years, from 13 to 36 years old, found that decreased fiber intake during adolescence was associated with hardening of the arteries. Scientists have found nutrition-related differences in arterial stiffness even in children as young as 13. This means that already at a young age it is necessary to consume as much dietary fiber as possible.
Whole-grain products, legumes, vegetables and fruits, nuts are the main sources fiber.
Be aware that suddenly adding too much fiber to your diet can contribute to intestinal gas, bloating, and cramps. Increase your fiber intake gradually over several weeks. This will allow bacteria in the digestive system to adapt to the changes. Also, drink plenty of water. Fiber works best when it absorbs fluid.
But one of the main features of dietary fiber is its beneficial effect on the intestinal microflora. They are natural prebiotics, that is, substances that are naturally found in plant foods and, without being absorbed in the upper gastrointestinal tract, are fermented in the large intestine, contributing to the growth of its microbiome. And gut health is the key to overall body health.
Suffice it to say that 80% of our immune system is “located” in the intestines, which is why its condition is so important for strong immunity. The ability to efficiently digest food and assimilate a maximum of nutrients is also directly related to the activity of microflora. By the way, the secret of the health and beauty of our skin again lies in the intestinal microbiome!
And one more thing: recently, scientists have taken a serious step towards ensuring that by analyzing the microorganisms that inhabit the intestines, it would be possible to select the most optimal diet for a person, and in the future, perhaps even treat diseases by adjusting the microbiome. I plan to do such an analysis in the near future and will definitely tell you about my impressions!
Foods are sources of fiber
All the vegetables our moms urged us to eat are full of fiber. And not just vegetables! (Here’s a list of the most unexpected fiber sources that can help you get your recommended daily minimum of 25-30 grams of fiber.) The best sources of fiber are bran, cereals, and beans.
Well, as an encouraging bonus – a video on how to lose weight by eating 5 kilograms of food a day =) Needless to say, this meal should be fiber-rich vegetables!