Fiber: in which products it is found and how it is useful

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June 19, 2019, 19:31 | Medicine

Fiber actively stimulates the intestines and acts as a "brush" that cleans the body.

Fiber: in which products is it contained and how is it useful

In which products is fiber contained and what is it useful for? What rules must be followed when taking fiber?

What is fiber

Fiber is coarse plant fibers that allow you to enrich the body with all useful trace elements, promote weight loss and prevent the appearance of diseases related to the gastrointestinal tract. Fiber actively stimulates the intestines and acts as a “brush” that cleanses the body. Dietary fibers have a very coarse texture, due to which they are retained in the body and a person, after consuming a product that contains fiber, feels full for a long time. Fiber also promotes the accelerated movement of fat in the intestinal walls, which subsequently prevents the formation of fat deposits, informs Ukr.Media.

What is fiber

There are two types of fiber: soluble and insoluble. Both types have a positive effect on the body as a whole, but have different functions. Insoluble fiber is not absorbed by the stomach walls, while soluble fiber is completely absorbed.

Soluble fiber

This type of fiber takes a viscous, jelly-like form when it comes into contact with water and enters the body. Soluble fiber slows down the movement of food in the body and cleans it carefully without damaging the intestinal wall. It also promotes the healing of the intestinal mucosa and removes toxins. For the most part, the maximum fiber content is concentrated in the pulp of products. This type of dietary fiber is found in:

  • legumes – beans, lentils, chickpeas
  • citrus – oranges, tangerines, lemons
  • nuts – especially almonds< /li>
  • grain crops – oats, chia seeds, buckwheat, wheat
  • vegetables – onions, tomatoes, broccoli, pumpkin
  • wild berries – strawberries, strawberries, currants, gooseberries itself all harmful substances contained in the body. Insoluble dietary fibers help lower blood sugar and cholesterol levels. Also, regular consumption of insoluble fiber is an excellent prevention of cardiovascular diseases. It is found in vegetables, fruit skins, dried fruits and berries.

    How to use fiber

    The daily need for fiber in the body is 20-30 grams. But it will be quite difficult to eat 1 kilogram of oatmeal or citrus fruits a day. For this, there are wheat and rye breads that help fill the daily dose. Bran, taken after breakfast, will also be suitable, which not only covers the daily norm, but also gives a charge of energy for the whole day. It is worth noting that 100 grams of bran contains 40-45 grams of fiber, therefore, only 50 grams of bran is enough to provide the body with the daily norm. It is important to know that bran should be consumed with a large amount of liquid: water or juice. Bran with low-fat kefir or yogurt can be an ideal alternative to a nutritious breakfast.

    You should be a little careful when using fiber, because if you increase the dose, you can, on the contrary, harm the body. You should start consuming fiber with 20 grams per day and gradually increase the amount by 3-5 grams every day.

    Useful properties of fiber

    You can talk about the useful properties of fiber endlessly, as we mentioned above, it is a key element in digestion. There are also the following useful properties of fiber:

    • slows down the absorption of carbohydrates in the body;
    • suppresses appetite, subsequently prevents overeating;
    • is an excellent means for losing weight ;
    • affects the blood sugar level and prevents the development of diabetes;
    • cleanses the body of impurities and toxins.

    Daily use of fiber is one of the the most effective ways to prevent diseases of the gastrointestinal tract and obesity. If you want to have a slim figure and a healthy body, then fiber is what you need. Today, proper nutrition is not only the presence of healthy and low-calorie food in the diet, but also the presence of such an important element as fiber. Stock up on cereals, fruits and vegetables and correctly determine the dosage of products. Be healthy

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