Contents
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Fiber: what is it
Fiber is the fiber that forms the backbone of plants. It is contained in all elements of the plant from tubers to fruits.
Although fibers cannot be digested by human digestive enzymes, they absorb water. Due to this, the volume increases, and the body gets a feeling of fullness.
This, in turn, solves the problem of overeating, and ensures the passage of food through the digestive tract, thereby simplifying the digestive processes. It is not found in meat, eggs and dairy products. Daily Value: 25-30 grams. The maximum is 40.
There are two types of fiber
Soluble – the key property of which is the ability to dissolve in water and change its shape. Once in the intestinal tract, it absorbs liquid and absorbs bacteria, acquires a jelly-like state. Provides protection for the body from the drop in sugar levels, preventing the rapid absorption of glucose.
Insoluble – not able to change shape while moving through the digestive system. Has an accelerating effect on the movement of food through the digestive tract. Forms the pH balance of the intestines, which helps to fight intestinal diseases.
Due to the accelerated movement of food and the cleansing of the body from it, a person feels lightness and a surge of energy.
Why fiber is useful for the body
It helps the body to digest meat, dairy products and other heavy foods. Including fiber-rich foods in your daily diet will help your body fight off a variety of diseases as well as maintain a healthy weight.
- strengthens intestinal motility;
- lowers glucose levels;
- regulates blood sugar;
- removes toxins due to their absorption by dietary fiber;
- helps to process food;
- beneficial for the intestinal microflora;
- prevents constipation;
- provides a long-lasting feeling of fullness.
Contraindications: open stomach ulcer, colitis, enterocolitis of infectious etiology, irritable bowel syndrome.
List of foods with fiber
- bran;
- chia seeds;
- flax seeds;
- cereals;
- beans;
- dried mushrooms;
- dried fruits;
- vegetables;
- fruit;
- berries;
- nuts and seeds;
- dark chocolate.
Sources of dietary fiber:
- whole grain bread;
- durum wheat pasta;
- apples and pears with skin;
- avocado;
- raspberries;
- raisins;
- artichokes;
- lentils;
- beans;
- peas;
- green peas;
- chickpeas;
- almond;
- oatmeal;
- corn;
- prune;
- soya beans;
- Brussels sprouts and broccoli (boiled);
- pumpkin;
- potatoes;
- oranges and bananas.
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