For some reason, such an irreplaceable component as fiber 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 every 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 their own food, hunt and pick berries or fruits.
However, this does not mean that the nutritional process has improved, but rather, on the contrary, semi-finished products, grated canned food and instant soups – all this is by no means a traditional diet to which the human body has become accustomed over the past millennia.
As a result of this restructuring, a person began to consume half the amount of fiber that he needed, which led to the appearance of diseases that our ancestors did not even know existed.
Many health problems are caused precisely by unhealthy nutrition, most of the world’s experts agreed on this opinion. The question immediately arises, what is fiber, since it is capable of such miracles of healthy nutrition?
Fiber has the form of coarse fibers that are found 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?
Quite simply, these coarse fibers are like little cleaners who, thanks to their structure, passing through the entire digestive tract, collect all the garbage, all unnecessary and harmful, dragging it out with them, in the literal sense.
Most likely, you will immediately be interested in the question, which foods contain fiber? It can be found in the leaves and stems, peels and skins of fruits and vegetables, just the same in everything that we are used to throwing away and carefully peeling 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 will immediately explain, the opinion is erroneous, there is a lot of healthy and incredibly tasty food.
What are the types of fiber?
Fiber is traditionally classified as water-soluble and water-insoluble. What is the difference? Soluble fiber, as the name suggests, dissolves in water, forming a jelly-like mass. It can be found in foods such as peas, oats, beans, citrus fruits, apples, barley, or carrots.
The insoluble form differs in that its dietary fiber remains dense, therefore, it helps to cleanse the body of useless and harmful substances. Insoluble fiber is able to normalize bowel function, 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 probably already understood, depending on the type of fiber consumed, certain problem areas are affected. Of course, it is difficult to guess which foods contain a certain amount of a particular type, so you need to try to diversify your diet by adding new and, of course, natural products to it.
How is fiber good for the human body?
In order for the body to remain healthy, the little man must go to the toilet at least twice a day, while the stool must be soft. Such a system prevents the formation of constipation, internal poisoning of the body, and, directly dependent on this, the general well-being of a person. Fiber successfully copes with these matters, if you have loose stools, then it will make it dense, since plant fibers are hollow inside and, when they move through the intestines, they absorb all the excess fluid. And vice versa, as we have already said, fiber successfully fights constipation, relieves irritation of the intestines, generally speaking, improves the functioning of the excretory system.
If you regularly eat food rich in fiber, then you will contribute to the overall health of your intestines, fiber prevents the risk of hemorrhoids and diverticulitis, and prevents diseases of the small and large intestines.
By regularly consuming foods rich in soluble fiber, it is possible to significantly reduce the level of bad cholesterol in the blood, this is achieved by reducing the amount of low-density lipoproteins. Research has also shown that a steady and sufficient amount of fiber in the daily diet can reduce the risk of heart disease, reduce blood pressure, and also prevent inflammation.
Soluble fiber is very helpful for people with diabetes as it can slow down the absorption of sugar, which means lower blood sugar levels. Also, a good diet that includes insoluble dietary fiber can reduce the risk of developing type 2 diabetes.
Many have probably heard that with the help of this miraculous substance you can lose extra pounds, but how fiber helps to lose weight, most do not know. When we eat refined, easily chewed food, the body often does not have time to give a signal that hunger has passed and it is necessary to stop eating, people begin to overeat, from which excess weight appears.
Food that is rich in fiber requires careful and prolonged chewing, so there is additional time for the body to signal the elimination of hunger. The process of losing weight is simple – you feel like a full person for longer, so you do not feel the need to eat anything else, ridding yourself of extra calories.
How to fit fiber into your daily diet?
After reading the impressive list of benefits that can be obtained from fiber, as well as knowing what fiber is and why it is needed, all that remains is to decide how to use it.
As simple as trying to consume as many raw vegetables and fruits as possible. You can train yourself to eat porridge with bran or a high fiber content in the morning. Add a few tablespoons of wheat bran to the porridge if you are already used to a certain morning option.
During the day, you are probably used to snacking, do not waste time – eat dried fruits, cookies with whole grains, raw vegetables, nuts are good, but do not get carried away with the latter, they can completely discourage your appetite. Do not forget about legumes, they go well in soup if they are peas or beans, you can make salads and side dishes with them, and, for example, lentils are good even as an independent breakfast dish, as they are easily digested and very nutritious.