Anyone who values a healthy diet should know about fiber. Because these are an important part of a healthy diet. Not only is a slim line easily achievable thanks to the high fiber foods, but also a healthy lifestyle. Dietary fiber stimulates digestion and also protects against some diseases. These are always reasons why you need to keep your body high in fiber. If you would like to find out more about the topic, just read on!
Dietary fiber is an important digestive aid
What is fiber? What effect do they have on the human organism??
At first it was believed that the fiber was useless. They were even seen as ballast for the organism. It was later proven how healthy these actually are. These are linked sugar molecules that the intestine cannot digest or only insufficiently.
The healthy nutritional components actually do not provide the body with any nourishment. These structural and supporting substances do not supply the body with any energy. Nevertheless, the dietary fiber is very important for the human organism. They have other beneficial effects on him: these aid digestion and have a preventive effect. This will help you avoid constipation and prevent colon cancer.
The high fiber diet has several advantages:
- The healthy nutritional components slow down certain fat-splitting enzymes in their work and so they help the organism to absorb fat in small quantities. As a result, it stores less fat and you can enjoy a slim figure.
- Dietary fiber lowers the cholesterol level.
- They also let the blood sugar level rise slowly and thus prevent food cravings. This is particularly beneficial for people with diabetes.
According to experts, it is important that the fiber content requests at least 30 grams per day. However, the daily consumption of Germans is below this recommendation. It is advisable to drink enough water – about 1.5 liters of water per day. Only in this way can the plant fibers swell up in the intestine. This is how you benefit from the health properties of these substances.
The high proportion of fiber in the organism ensures a healthy intestinal flora
Foods high in fiber
The fiber is found in fruits, vegetables, grains and legumes. So in plant foods, especially in foods rich in fiber. The animal foods do not contain fiber. Basically, a distinction is made between soluble and insoluble fiber. The first are found in cereals and legumes. They are broken down by bacteria in the large intestine and ensure a lasting feeling of satiety. Such are pectin, inulin and beta-glucans. The second are contained in fruits and vegetables. They can bind water and swell up in the intestines. The insoluble fiber has a positive effect on digestion. Such are cellulose, home cellulose and lignin.
High fiber foods contain almost no fat. The more fiber-rich food you eat, the lower the percentage of fats in your body. So eat more brown rice, whole grain bread, beans, flax seeds, and nuts. This is how you ensure a high fiber intake in your body.
Whole grain bread has a positive effect on insulin and hormone levels
However, if you have paid less attention to the high-fiber diet and want to start from now on, watch out: you have to slowly increase the fiber content in the body. The organism needs a certain amount of time to get used to the high-fiber diet. Not everyone has a good tolerance to all fibers in fruit and vegetables. The intestines can be sensitive when you eat certain legumes and cabbage. Flatulence, bloating, and intestinal noises are among the possible reactions of the intestine. So listen to your own body and eat what you can tolerate! Ultimately, all fruits and vegetables contain enough fiber. Soups are also a great alternative to getting enough fiber.
In the end we want to summarize: Eat lots of fruits and vegetables so that you get enough fiber. Whole grain breads and cereal flakes should also be included in your menu. Eat a varied diet and enjoy good health!
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