In a healthy diet you can not miss the right amount of dietary fiber, which reduces the risk of many diseases and helps digestion, and as a result helps you maintain a slim figure.Fiber is often talked about, but this topic is rarely discussed.Many people do not know what types of fiber are in which products can be found and how exactly it works.
Fiber can be divided into pectin and cellulose.Pectin fiber is soluble in water.It passes through the digestive system and forms substances with the consistency of jelly-like gel.In this form, it is deposited on the walls of the gastrointestinal tract, and thus the digested food does not cause irritation.Thanks to fiber, there is also a shift of unabsorbed food downwards.The beneficial effect of pectin fiber on appetite is equally important.Fiber slows the absorption of sugar from food, so the feeling of fullness lasts longer.At the same time, the level of insulin decreases, which goes into the bloodstream.Pectin fiber occurs primarily in fruits such as apples, grapefruit and citrus fruits.A rich source of this fiber is also oatmeal, legumes and whole-wheat bread.The most valuable for humans is apple, grapefruit and oat pectin.
Cellulose fiber is insoluble in water.Its advantage is that it has the ability to absorb water and swell.Thanks to this, foods containing cellulose fiber can increase their volume several times.A diet rich in fiber prevents constipation and strengthens intestinal peristalsis by gentle irritation of the stomach walls and improved digestion of food, which is possible due to its hard structure.Cellulosic fiber can be found primarily in rice, wheat bran, corn, nuts, strawberries and raspberries.
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Demand for fiber
Daily demand for fiber is from 25 to 40 grams, meanwhile the diet of the average person delivers 15 grams of fiber daily.This is too little, not only for those seeking weight loss.Here are examples of products that contain a lot of fiber (the amount of fiber is given in 100 grams of a given product)
- red beans – 25 grams
- soy – 15.7 grams
- wheat bran – 42.4 grams
- dried peaches – 14.3 grams
- brown rice – 8.7 grams
- pumpernickel bread – 9,4 grams
- sesame – 9.1 grams
- dried plums – 9,4 grams
- dried apricots – 10, 3 grams
- peas – 15 grams
The diet must not lack any type of fiber, so it is best to eat them at the same time.The ideal proportions are 60% pectin and 40% cellulose fiber.Fiber supplements contain both pectin and cellulose fiber.Such products supplement the diet with fiber, but should not be its only source.It’s best to buy preparations that contain natural fiber.People striving to maintain a slim figure or weight reduction should reach for fiber before a meal and drink it with plenty of water.It is very difficult to overdose fiber.However, it is possible that the amount of fiber is too high compared to the amount of liquid taken.Then constipation may appear.Dietary fiber should not be taken with medicines, as it may disrupt their absorption.
Fiber is particularly important not only for people who are slimming, but also for people who have problems with glycemia or high cholesterol levels.The thesis about the positive effect of fiber on insulin concentration has been confirmed by numerous scientific studies.Fiber-rich foods improve carbohydrate tolerance, which is extremely important for people with diabetes.A diet containing a lot of fiber increases sensitivity to insulin and reduces body weight.The relationship between fiber and cholesterol levels is rare.Soluble fiber supports binding and elimination of cholesterol and bile acids in the faeces.Thanks to this, the risk of cholestrol with cholesterol is reduced, which results in the formation of bile deposits.Fiber has a beneficial effect on the absorption and metabolism of triglycerides.A high fiber diet protects against hypertension, atherosclerosis, hyperlipidemia, and cardiovascular diseases.
The effects of fiber deficiency
The result of fiber deficiency is not only constipation.However, at the beginning it is worth paying attention to the consequences of frequent constipations, which are not limited to problems with maintaining a slim figure.In combination with elevated intra-abdominal pressure they increase the likelihood of diverticulitis, hemorrhoids of the anus and hiatal hernia.A small amount of fiber in the diet increases the risk of colon and rectal diseases, including cancer, and exacerbates the symptoms of irritable bowel syndrome.
In conclusion, dietary fiber is very important for health, well-being and slim figure.The daily diet must not lack both peptide and cellulose fiber.The main source of fiber should be adequate food, but the diet can be supplemented with good supplements.
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