For centuries, there has been talk about the beneficial effect of fiber on the digestive tract. Today, its advantages are being rediscovered, thanks to which we can find it almost everywhere – on the shelves of shops and pharmacies, in the form of cookies, powders and even chewing gums. Every slimming diet should be rich in fiber, because it gives the feeling of satiety without providing the body with calories.
It is difficult to overestimate the role of this ingredient in taking care of the figure. It is otherwise called dietary fiber because it is a mixture of substances derived from plant cell walls. It is divided into soluble and insoluble.
- Soluble fiber – swells in the stomach and thus stretches its walls. It effectively reduces pain and at the same time does not provide calories, thanks to which it is helpful in slimming. At the same time, it slows down the absorption of carbohydrates and at the same time helps to cleanse the body of toxins and heavy metals. It promotes the development of beneficial bacteria in the intestines, inhibits diarrhea and reduces the concentration of bad cholesterol. You will find it primarily in the flesh of plants and fruits, nuts, cereal grains, legumes.
- Insoluble fiber – This type of fiber acts as a filler. It helps in regulating bowel movements, fighting constipation. At the same time, it absorbs water, but does not dissolve in it. In this case, it acts as a broom, removing the remains from the body in the intestines. Gives a feeling of satiety. You will find it in wholegrain cereal products, bran, skin and grains.
The daily intake of fiber should be between 20 and 0 grams. It is recommended primarily to people suffering from kidney stones, obesity, diabetes and atherosclerosis. It has a positive effect on the functioning of the entire body:
- Stimulates the blood supply to the intestines,
- Slows down the absorption of sugar,
- Protects against constipation,
- Accelerates the peristalsis of the large intestine,
- Affects the secretion of hormones in the digestive tract,
- Removes bacterial toxins, so it has a detoxifying effect,
- Increases the secretion of digestive juices,
- Increases salivation and protects the teeth.
To achieve satisfactory results, it is enough to follow a few simple rules:
- Eat dried fruit daily (apricots, raisins, figs, dates, plums). They will be a great addition to meat, yogurt and at the same time a great snack, e.g. in the evening in front of the TV.
- Add a spoonful of bran to yoghurt, sauces and minced dishes.
- Eat flaxseed, which is available in grain and powder form at grocery stores and pharmacies.
- Every day after waking up, drink a glass of water with lemon juice or honey on an empty stomach.
- Eat beets, they will be good in any form, because they are rich in fiber.