All the most useful and correct information about fiber-rich foods in our article!
Of course, each of us knows that foods rich in fiber play an important role in the life of our body. Davayto learn more about useful svostvami this complex carbohydrate and learn in what foods contain fiber.
Commercials endlessly go on about the benefits of fiber. In fact, fiber can help in the fight against heart disease, high cholesterol, diabetes, and colon cancer.
Fiber contain only products of plant origin: grains, fruits, vegetables, you’ll never find it in meat or milk. Although the daily rate consumption of fiber is not, experts advise to consume 20-35 grams of fiber a day. The average person does not receive more than half of the recommended amount of dietary fiber.
About foods rich in fiber
There are two forms of fiber: soluble and insoluble. Soluble fiber, as its name implies, is soluble in water. It binds bile acids and removes them from the small intestine.
excess cholesterol to the liver in the form of bile acids. Bile acids are also important for the absorption of ingested foods. The binding of bile acids, which is due to fat, helps reduce blood cholesterol levels. It is also known that soluble fiber helps to regulate blood sugar.
Insoluble fiber does not dissolve in water, the so-called coarse fibers. Although they are insoluble, they can absorb water, because of which the fibers are increased in volume. This filler will help cleanse the digestive tract of waste. Thanks to the regular consumption of such fibers the amount of time that the food is digested in the intestines is reduced. This keeps the body from digestion in the intestine of sugar and starch.
It is due to insoluble fiber you feel full after eating foods rich in fiber. This is a huge plus for your diet, because the desire to eat you get less, and you eat less. You get fewer calories while at the same time do not feel hunger.
Insoluble fiber is difficult to digest, so that when they reach the end point of the digestive process, they are not fully processed. It is for this reason that the insoluble fibers make up a large part of your chair. Since rough fibers are only partially digested, calories from unprocessed fiber portion not assimilated. Calorie reduction and a decrease in the level of cholesterol in the blood are entitled to say that the fiber can be considered as a product that promotes weight loss / fat.
What foods contain fiber
The best source of fiber – a raw vegetable products, as well as one person gets all the necessary minerals and nutrients. If you eat enough foods rich in fiber, there is no need for supplementation with dietary fiber.
To increase the consumption of fiber, add to your diet foods rich in vegetable fibers:
- fresh fruit :, apples, fresh plums, prunes, pears, oranges, grapefruit, bananas, lemons, apricots (fresh and dried), peaches, strawberries, all dried fruits.
- fresh vegetables: parsley, peas, coriander, fennel, lettuce, zucchini, cabbage, pumpkin, carrot, celery, beets, cucumbers, tomatoes.
- Nuts and seeds: walnuts, almonds, hazelnuts, peanuts, white seeds. For better absorption eat them with green vegetables.
- bread with whole grain, the sprouted grain, bran, maize, and buckwheat, oatmeal.
Try every day to add to salads and ready meals 1 tsp bran. This habit will allow to consume enough dietary fiber. Do not forget about the products that are rich in fiber every day, eat at least 200 grams of fresh fruits and vegetables, be sure to include in your diet whole grains.
Why do we need fiber
If the fiber in products is almost absorbed by the body, a reasonable question arises: what is it for, what is its use? The role of fiber is not as straightforward as it seems sometimes, it is not just enhances intestinal motility and serves as prevention of constipation. Eating foods high in fiber, we relieve ourselves from many serious diseases. Magic use of fiber in the following points:
Useful role of fat begins in the mouth, when we chew roughage. Continuous chewing promotes the release of large amounts of saliva, rich enzymes, trace elements, which in turn has a positive effect on the tooth enamel, on the microflora in the mouth. Saliva neutralizes the acid has a bactericidal action to inhibit putrefactive processes in the oral cavity.
Cleansing of the body, a feeling of fullness
Once in the stomach, fiber absorbs water, increases in size, causing a feeling of fullness quickly. In the intestine fiber improves bolus passing through the intestines, thus ensuring regular chair, and also helps cleanse the body of bile acids and cholesterol. The reason is that foods containing fiber passes through the digestive tract, absorb cholesterol, and do not allow it to penetrate into our blood. People who consume a lot of raw fruits and vegetables, cholesterol does not exceed the performance standards into old age.
The role of pectins
Among the soluble dietary fiber invaluable role in maintaining our health play pectins. Pectic substances inhibit absorption through intestine of harmful substances in the blood bind them, turning into insoluble and harmless compound and eliminate them from our body. Lot of pectin found in apples, pumpkin, black and red currants, cucumbers, tomatoes, peaches, apricots. Very important is the fact that for any number of heat-treated pectin in products increases.
The balance of the intestinal microflora
No less important is the role of fiber in maintaining the balance of intestinal microflora. It suppresses the activity of pathogenic bacteria, thereby reducing the putrefaction in the intestines, and helps to eliminate body waste products. A healthy gut – a healthy immune system.