What is Fiber?
roughage are carbohydrates that are not digested in the human digestive tract. Due to the fact that it does not provide us with nutrients, it was considered redundant for a long time. Therefore, it was removed from various foods. It was a mistake.
This component is not a homogeneous fraction, because we can distinguish between water-soluble and water-insoluble fiber. The water-soluble part includes pectins, neutral hemicelluloses, gums, mucilages and algae polysaccharides. These substances can be found mainly in fruits and vegetables. The water-insoluble fraction is represented by cellulose, lignin and hemicellulose isolated from acidic solutions, and their source is cereal products.
Health-promoting action
It turned out that fiber:
- It detoxifies the body by binding heavy metals.
- It lowers the content cholesterol in the blood – binds it and increases its excretion from the body.
- It prevents the formation of cancer and inflammation of the large intestine, hemorrhoids and obesity.
- It facilitates the removal of undigested food remnants and shortens the time they pass through the intestines (helps with constipation).
- It regulates the concentration of glucose in the blood as it delays its absorption. Thanks to this, we avoid sudden changes in its concentration in the blood and hunger pangs.
- It improves digestive processes and reduces the use of energy from food – fiber, lining the intestine, limits the contact of food with digestive enzymes, reduces hunger and helps to lose unwanted kilos.
Fiber Sources
Fiber is part of the walls of plant cells, so its primary source is fruits and vegetablesand also processed cereals and legumes. According to WHO recommendations, our diet should contain 27 to 40 g of dietary fiber per day. Therefore, it is worth taking a look at your own diet and modify a few habits, e.g.
- Cereal sprouts are also a good idea – they are a good addition to sandwiches and salads.
- Do not be afraid to eat brown rice or buckwheat for dinner, after all, the world of cuisine is not limited to potatoes.
- Instead of drinking juices, which remove the fiber during production, it is better to eat the whole fruit or make a fruit smoothie yourself.
- Let us trust legumes, chickpea salad or soybeans are a good diversion in a culinary routine, and at the same time have a great effect on health.
Dietary fiber has a beneficial effect on our health, primarily reduces the risk of many civilization diseases. However, you should follow the recommendations and do not consume more of this ingredient than indicated by the WHO. Excess fiber long-term gastrointestinal tract can lead to calcium, iron, magnesium and zinc deficiencies. In addition to deficiencies in some components, diarrhea and flatulence may occur, and in the long term, the body may become dehydrated. However, with a healthy and well-balanced diet, we can enjoy health without side effects, and at the same time get the shape of our dreams.