What foods contain fiber and how is it useful?
Such an indispensable component as fiber, for some reason, has been overlooked for a long time, but in vain, because it has a very beneficial effect on the human body, is able to prevent and prevent many diseases associated with the gastrointestinal tract, and not only. This important element of the food chain must be present in the daily menu of each person.
Fortunately, or, unfortunately, the era of modernity is such that the whole process of nutrition has become much easier and more accessible, people do not have to get food, hunt and pick berries or fruits.
However, this does not mean that the process of nutrition has improved, but rather, on the contrary, semi-finished products, ground canned food and soluble soups - all this is by no means the traditional food to which the human body has become accustomed over the past millennia.
Due to such a restructuring, a person began to use two times less fiber than he needed, which led to the appearance of such diseases, the existence of which our ancestors did not even suspect.
Many health problems are caused precisely by malnutrition, this opinion was shared by most of the world's experts. Immediately the question arises, what is fiber, since it is capable of such miracles of healthy eating?
Cellulose has the appearance of coarse fibers, which are contained in plant foods, they are not digested in the human body, and its nutritional value is minimal. Why is it so useful and necessary for the human body?
Everything is simple, these coarse fibers are like little cleaners, who, thanks to their structure, pass through the entire digestive tract, collect all the garbage, all that is unnecessary and harmful, dragging with them outside, in the literal sense.
Most likely, you will immediately be interested in the question, and in which products contain fiber? It can be found in the leaves and stems, the peel and skins of fruits and vegetables, just the same in everything that we used to throw out and carefully peel off.
Fiber is also found in most grains, legumes, lettuce and various greens. For some reason, many believe that food rich in fiber, tasteless and heavy, we can immediately explain, the opinion is erroneous, there is a mass of useful and incredibly tasty food.
What are the types of fiber?
Traditionally, fiber is divided into soluble and insoluble in water. What is the difference? Soluble fiber, judging by the name, dissolves in water, forming a jelly-like mass. It can be found in such products: peas, oats, beans, citrus, apples, barley or carrots.
The insoluble form is distinguished by the fact that its dietary fibers remain dense, therefore they help cleanse the body of useless and harmful substances. Insoluble fiber is able to normalize the bowels, it is very useful for those who suffer from constipation. It can be found in bran nuts, whole wheat flour or wheat bran.
As you have probably understood, depending on the type of fiber consumed, an impact is made on certain problem areas. Of course, it is difficult to guess which products contain a certain amount of one or another species, so you need to try to diversify your diet, adding to it all new and, of course, natural products.
What fiber is good for the human body?
In order for the body to stay healthy, a person should, at least, have to go to the toilet twice a day, while the stool should be soft.Such a system prevents the formation of constipation, internal poisoning of the body, and a person’s general well-being directly dependent on it. Fiber successfully copes with these matters, if you have loose stools, it will make it dense, since the plant fibers are hollow inside and, when they move along the intestines, they absorb all the excess fluid. Conversely, as we have said, fiber successfully fights against constipation, eases irritation of the intestines, generally speaking, improves the work of the excretory system.
If you regularly eat foods rich in fiber, you will contribute to the overall health of your intestines, fiber prevents the risk of hemorrhoids and diverticulitis, prevents diseases of the small and large intestine.
Regularly eating foods rich in soluble fiber, it is possible to significantly reduce the level of harmful cholesterol in the blood, this is achieved by reducing the amount of low-density lipoprotein. Also, studies have shown that a stable and sufficient amount of fiber in the daily diet can reduce the risk of heart disease, reduces blood pressure, and also prevents inflammatory processes.
Soluble fiber contributes greatly to people with diabetes, because it can slow the absorption of sugar, which means lowering blood sugar. Also, proper nutrition, including insoluble dietary fiber, reduces the risk of developing type 2 diabetes.
Many have probably heard that with the help of this miraculous substance, you can lose those extra pounds, but most do not know how fiber helps to lose weight. When we eat refined, easily chewed food, the body often does not have time to give a signal that the hunger has passed and it is necessary to stop eating, people begin to overeat, from where the excess weight appears.
Foods that are rich in fiber require thorough and long chewing, so there is extra time for the body to signal the elimination of hunger. The process of losing weight is simple - you longer feel like a well-fed person, so you do not feel the need to eat anything else, saving yourself from extra calories.
How to fit fiber in your daily diet?
After reading the impressive list of utilities that can be obtained from fiber, as well as knowing what fiber is and why it is needed, it remains only to determine how to use it.
Simple is to try to eat as many raw vegetables and fruits as possible. You can train yourself in the morning to eat porridge with bran or with a high fiber content. Add a few tablespoons of wheat bran to the porridge, if you are already accustomed to a particular morning variation.
During the day, you’re probably used to snacking, don’t waste time - eat dried fruits, whole grain biscuits, raw vegetables, nuts are good, but don’t be carried away by the latter, they can completely discourage your appetite.
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