By: Daria Marinić |
One hundred reasons for fiber-rich diet |
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We constantly hear that fibers are necessary for good digestion, slim figure and overall health.
However, no one will know the correct answer to the question what dietary fibers are and where to find them.
Fibers are no mystery. They are present in foods that we consume every day.
Fibers are a part of the carbohydrates of plants that do not disintegrate in our stomach, but only pass through the digestive system.
To fully understand the role of fibers, you should know that there are two types of dietary fibers - soluble and insoluble.
Soluble fibers disintegrate in contact with water, while insoluble fibers swell up and do not disintegrate.
Whether fibers are soluble or insoluble determines their role in our organism.
Soluble fiber - the secret to weight loss
Soluble fibers in contact with water create a gelatinous mass, which attracts many harmful substances.
This mass also attracts sugars and fats from food.
Studies have shown that people who consume large amounts of soluble fiber are slimmer and less prone to putting on excess weight.
The fact that the soluble fibers attract sugars and fat means that they lower blood sugar level and triglyceride levels in the blood.
The good bacteria in our intestines feed on soluble fibers, so eat food rich in soluble fibers to help your digestive system and keep it balanced.
However, in order to lose weight permanently, you have to change your diet and engage in physical activity.
Foods rich in soluble fiber include:
- barley
- oats
- lens
- apples
- oranges
- pears
- strawberries
- nuts
- flax seeds
- beans
- blueberries
- psyllium
- cucumbers
- celery
- carrot
Insoluble fibers help regulate digestion
Insoluble fibers are extremely important for intestines.
They encourage bowel movements and preserve the health of the digestive system, helping it to immediately get rid of harmful substances.
Insoluble fibers absorb water so you will usually feel thirsty shortly after you have consumed foods rich in such fibers.
Make sure you have consumed sufficient fluid, because your body needs fluids to function flawlessly.
Foods rich in insoluble fibers are:
- whole grains
- wheat bran
- corn bran
- seeds
- nuts
- couscous
- brown rice
- zucchini
- celery
- broccoli
- cabbage
- onion
- tomato
- green beans
- green leafy vegetables
- raisins
- grapes
- root vegetables
The health benefits of fibers
Fibers improve health in many ways.
Foods that are rich in insoluble fibers will bring all the necessary nutrients into your diet.
Water absorption will also ensure prolonged feeling of satiety.
These foods are usually more difficult to chew, so your stomach has time to send a message to the brain when you are full and prevent you from overeating.
Eating fibers can eliminate skin problems. This is especially true for psyllium husks.
The fibers can bind fungus and help remove them from the organism via digestion instead of them being excreted through the skin, causing rashes and various inflammatory processes.
Fibers help regulate blood sugar levels and protect the health of blood vessels.
The study, whose results were published in the magazine published by the American Heart Association, monitored 39,876 women for six years.
The results showed that women who on average consumed 26.3 grams of dietary fibers per day had significantly lower risk of cardiovascular diseases and stroke.
Intake of foods that are rich in dietary fibers will prevent the occurrence of hemorrhoids, ulcers and many other problems of the digestive tract.
Many scientists believe that fibers protect our colon, ovaries and uterus against cancer.
The effects of dietary fibers on human health:
- regulate blood sugar levels
- protect the heart and blood vessels
- improve digestion
- alleviate skin problems
- support weight loss
- protect against several types of cancer
- help eliminate toxins from the body
How to introduce fibers in the diet
Eat whole fruit instead of drinking fruit juice. A large amount of dietary fibers are found in fruit peels.
Pay attention to the declarations on the labels: search for products that contain the word "whole", be it on cereals, bread or any other bakery product. Declarations also sometimes mention the content of dietary fibers in the product.
Instead of snacks eat fresh vegetables.
Start the day with whole grains that contain fibers. That way you will stimulate digestive processes in your body from the early morning.
Add lentils and seeds to salads, stews and soups.
Products made from white flour and refined grains (bread, rice, pasta) should be replaced with products made from whole grains.
At least once a week, eat a vegetarian meal.
Dietary fibers are extremely important for many processes in the body. Include them into your daily diet because they are invisible guardians of your health!
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