Fiber or dietary fiber are complex carbohydrates that our body needs. Especially the intestines, for which fiber provides full, uninterrupted work. Being saturated with moisture, the fiber swells and goes out, taking with it undigested food and toxins. Thanks to this, the absorption of the stomach and intestines improves, the necessary vitamins and microelements enter the body in full.
Fiber is also able to stimulate the metabolic processes of our body, which has a beneficial effect on the level of cholesterol and insulin in the blood. Eating fiber in food prevents intestinal oncology, since, thanks to quick cleaning, harmful substances do not have time to harm the walls of this organ.
The obvious bonus of frequent fiber consumption is weight loss and constipation prevention. Due to increased peristalsis, the intestines work actively and fats do not have time to be properly absorbed, being deposited with extra centimeters on the body.
To avoid the opposite effect – bloating, heaviness and problems with stools – while taking fiber, you need to drink plenty of water.
Where is fiber found
Fiber is soluble and insoluble. Soluble normalizes glucose levels, and insoluble solves the problems of intestinal motility. Soluble fiber is abundant in legumes, while insoluble fiber is found in vegetables, fruits, bran, nuts, and seeds.
Whole grain breads, pasta, and whole grain cereals are high in fiber. In the peel of fruits and vegetables, while at high temperatures, some dietary fiber breaks down. Sources of fiber are mushrooms and berries, nuts and dried fruits.
Nutritionists recommend consuming at least 25 grams of fiber per day.
Recommendations for increasing fiber in the diet
– Eat vegetables and fruits raw; when cooking, use the quick frying or stewing method;
– Drink juices with pulp;
– Eat whole grain cereal with bran for breakfast;
– Add fruits and berries to the porridge;
– Eat legumes regularly;
– Give preference to whole grain cereals;
– Replace desserts with fruits, berries and nuts.
Finished Fiber Supplement
Fiber, which is sold in stores, is devoid of all compounds with other substances. The product from which it was isolated is of no value to the body. Alternatively, you can use bran or cake from the processing of vegetables and fruits – such fiber can help to heal your body.
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