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Well, who among us has not heard of fiber? About its usefulness for the body, about the importance for dietary nutrition. Today, many different medicines and dietary supplements have appeared, the basis of which is fiber, or dietary fiber, which, in principle, is the same. Let’s see how useful fiber is for the body, where it is contained and whether this herbal product, so advertised by some chain companies, is suitable for everyone.
General characteristics of fiber
Fiber or plant fiber is a complex form of carbohydrates found in the shells of higher plants. It is also often called cellulose… People use it for food, as well as for the production of various industrial products. From a chemical point of view, fiber is a complex polysaccharide responsible for the formation of cell walls in higher plants.
Fiber-rich foods
Indicated approximate quantity in 100 g of product
Daily fiber requirement
On average, a person’s daily fiber requirement ranges from 25 to 35 grams per day. Some nutritionists advise eating about 1 tablespoon in case of malnutrition, depleted in fiber. wheat or rye bran – the leader in the content of such useful dietary fiber. Also, fiber is sold in the pharmacy, but this is a last resort, it is still better to normalize your diet. It is said that ancient people consumed up to 60 grams of dietary fiber per day!
The need for fiber increases:
- With age. The body’s greatest need for fiber occurs by the age of 14 and lasts up to 50 years. Then the need for plant fiber is reduced by 5-10 units.
- During pregnancy, in proportion to the increase in the amount of food consumed.
- With sluggish work of the gastrointestinal tract. In this case, fiber normalizes bowel function.
- With slagging of the body. Plant fibers act as a broom to cleanse the intestinal walls.
- With vitamin deficiencies and anemia. The body is cleansed, the absorption of vitamins improves.
- Overweight. Thanks to the normalization of the digestive system, weight loss is observed.
The need for fiber decreases:
- With excessive gas formation (flatulence).
- During an exacerbation of gastritis, pancreatitis and other inflammatory diseases of the gastrointestinal tract.
- dysbiosis.
Digestibility of plant fiber
Despite the fact that fiber (dietary fiber) is not digested in the human body, nevertheless, it is very beneficial for our health. Fiber is important for the stomach, (creates the volume of food necessary for full-fledged work), and also plays an important role in its subsequent evacuation.
Useful properties of fiber and its effect on the body
In addition to beneficial effects on the gastrointestinal tract (cleansing, stimulation of gastrointestinal motility), fiber activates digestive enzymes in the intestines. It is necessary to maintain normal microflora in the intestine, eliminates dysbiosis.
According to some studies, fiber promotes the reproduction of beneficial microflora, and also prevents the development of harmful microorganisms.
Medical sources indicate that dietary fiber is very beneficial for diabetic patients by reducing the rate of absorption of carbohydrates, which prevents the body from spiking blood sugar.
Fiber removes toxins and toxins from the body, reduces the concentration of harmful fats. Due to this, the liver is also healed. Metabolic processes in the body begin to proceed more quickly, which contributes to a decrease in body weight, to the great joy of those who want to lose weight.
The interaction of fiber with essential elements
In medicine, essential elements are usually called substances that are indispensable for the functioning of the body. Fiber interacts with bile acids and water, affects fat and glucose metabolism in the body. Excess fiber makes it difficult to absorb iron, as well as certain vitamins and minerals. Dietary fiber neutralizes the effect of certain drugs. In particular, psychotropic substances, antidepressants.
Signs of a lack and excess of fiber:
Signs of a lack of fiber in the body:
- overflow of the body with slags and toxins (unpleasant body odor);
- problems with blood vessels;
- lethargy of the digestive tract;
- exacerbation of diabetes mellitus;
- excess weight.
Signs of excess fiber in the body:
- flatulence, bloating and other bowel disorders (diarrhea, constipation);
- nausea, vomiting;
- violation of intestinal microflora and gastrointestinal motility.
Fiber for beauty and health
The optimal amount of fiber in the body eliminates hunger and stimulates the metabolism. That is why fiber is one of the tools in the fight against extra pounds.
Low carbohydrate protein diets cause some gastrointestinal discomfort, but are nonetheless popular for their effectiveness in weight loss. By slightly modernizing such a diet, supplementing it with foods rich in fiber, you can improve the health of your body and even speed up weight loss.
Cleanliness of the skin, flush on the cheeks are associated with the correct functioning of the gastrointestinal tract. And fiber and foods containing it are just what you need! It is used as one of the main means, the use of which leads to the improvement of the whole organism.
That is why fiber can be counted among the nutritional components necessary not only for maintaining health, but also for visual appeal.
We have collected the most important points about fiber in this illustration, and we would be grateful if you share the picture on a social network or blog, with a link to this page: