This popular component never ceases to excite the minds of adherents of a healthy lifestyle and just those for whom it is important to monitor health. What is the real benefit of fiber, and why is it so often advised to use nutritionists?
Fiber is the most important component of the diet. It is a dietary fiber that is found in plant products and is a rich source of nutrition for bacteria living in the intestine. Natalia Zubareva, a therapist, doctor of preventive and antiage medicine, a practicing physician, author of a series of bestsellers, told us about the most useful properties of fiber.
What kind of fiber is there?
Fiber can be insoluble and soluble. Soluble fiber, in contact with water, acquires a viscous texture like liquid oatmeal porridge, which helps food move through the intestines. Insoluble fiber stimulates the walls of the gastrointestinal tract, contributing to the secretion of gastric mucus, and participates in the formation of fecal masses. This is not the most aesthetic, but the most understandable description of the main effect of fiber on the human body. And now let’s try to understand the other useful properties of this miraculous component.
Water-soluble fiber helps to slow down the absorption of sugar in the intestine, reducing the GI (glycemic index) of products. Accordingly, the concentration of sugar and insulin in the blood becomes lower, which is extremely useful for people with insulin resistance, type II diabetes or predisposition to this disease. Apples, carrots, oranges, plums, and oatmeal are rich in water-soluble fiber.
Insoluble fiber in water helps to fight constipation. Moving along the digestive tract, it absorbs fluid and also accelerates the passage of food. However, sufficient water consumption becomes an important point here. You will find such fiber in vegetables and various whole-grain crops.
Fiber helps to lose weight or keep weight. It literally fills the intestines, increasing in volume due to water and providing a feeling of satiety due to long digestion. Do you dream of a slim figure? Eat more fiber, especially since it is easy to include it in your daily diet. Wheat, potatoes and rice are the leaders in fiber content. Many studies have been conducted that have confirmed that this measure is simpler and no less effective than strict adherence to a complex diet with a ban on specific products.
Fiber protects against the formation of gallstones and helps to lower cholesterol. Passing through the duodenum on its journey, it actively absorbs substances that are part of the bile (bile acids, bilirubin, cholesterol).
Fiber stimulates the absorption of nutrients into the bloodstream and lymph flow due to the fact that it cleanses the villi covering the intestines. Thus, it also reduces the likelihood of developing oncology — after all, the time of contact of the mucosa with carcinogens is significantly reduced. In addition, fiber has the ability to remove toxins, slags and harmful estrogen-like compounds from the body.
Partially fiber (namely non-fermentable fibers) is food for the microbiome. As a result, short-chain fatty acids and other valuable substances are formed in the intestine. Did you know that immunity and protection from inflammation “live” in the intestine? The abundance of dietary fiber provides a variety of microbiome that protects your body from inflammation and pathogenic bacteria, helping to strengthen the immune system and reduce stress levels.
How to consume fiber?
The presence of fiber in the menu reduces the likelihood of developing cardiovascular pathologies by 15-30%. And this is a weighty argument in favor of carefully monitoring your diet and not forgetting to include simple, but extremely useful products in it.
Add fiber to the diet gradually to avoid a negative reaction from the gastrointestinal tract. If you abruptly start eating a lot of fiber, unpleasant “special effects” in the form of bloating, diarrhea or abdominal pain are quite possible. Therefore, even the best changes should be smooth and understandable to the body.
Ideally, aim to eat three servings of vegetables and two fruits a day, preferably of different colors: for example, on one day a tomato, carrot, broccoli, apple and banana, and on the other — cucumber, zucchini, potatoes, pears and strawberries.
Pay attention to the cooking method: fried potatoes are not as useful as a baked apple. Raw, stewed, steamed, boiled, dried and baked vegetables and fruits should prevail in the menu, but fried to a crisp or sugar-drenched phenomena have no place on the table.
Is it possible to replace plant fiber with dietary supplements?
On the one hand, this is quite a working idea, especially considering the rhythm of modern life. But it is important to remember the following rule: what you can get with food is better to get with it. Fiber in dietary supplements is exclusively fiber, without the nutrients that are found in vegetables and fruits.
Another problem is related to the fact that industrially produced fiber does not behave like natural fiber: due to the loss of its ability to transform into a viscous mass, it does not fill the intestines in the same way and, accordingly, does not provide a feeling of satiety. It is recommended to use vitamins and dietary supplements only after consultation with a specialist and under his supervision .
You will need
1 of 3 container for storing vegetables and fruit Know the price
2 of 3 container for storing vegetables and fruit Know the price
3 of 3 Yogurt container to find out the price
Doctor, bestselling author, founder of the first Academy of Health.