Dietary fiber fulfills extremely important functions in the digestive tract and has positive effects on metabolism. They stimulate digestion, detoxify, and fill you up without calories. But what exactly is fiber? But above all, in which foods do they occur? The best information & tips clearly summarized.
Fiber – How Important Is It Really? – Article overview:
- What is fiber?
- What are the benefits of fiber?
- Classification of dietary fiber into two groups
- Fiber and health
- High fiber foods
Meat, sausage, white bread, and excessively sugary and fatty convenience products are still trendy and are often on the menu. A balanced and therefore healthy diet with lots of vegetables and grains falls by the wayside. The dietary fiber it contains is essential for the human body.
What is fiber?
Dietary fiber is the name given to components that can be found in plants. They are found in large quantities in lentils or beans. Fiber can also be found in vegetables, fruits, and grains. They belong to the good carbohydrates that provide the body with energy. The body cannot break down the dietary fiber due to the enzymes so that it reaches the intestinal tract undigested. Fiber is essential there to keep the intestinal flora intact. The bacteria that are in the intestine can partially utilize the dietary fiber so that they receive an optimal livelihood. The bacteria ensure that the bowel functions optimally.
What are the benefits of fiber?
The fiber’s ability to retain water ensures a long-lasting feeling of satiety – undoubtedly the most remarkable property. Anyone who eats a sufficient amount of fiber perceives greater satiety feeling and avoids eating over the actual calorie requirement. Also, dietary fibers stimulate the intestines and are important building blocks of an intact intestinal flora. In this way, they prevent constipation and counteract several intestinal diseases (e.g., hemorrhoids).
Dietary fiber also absorbs harmful substances in the intestine and transports them away.
Even if the name suggests otherwise, fiber is by no means superfluous ballast, on the contrary. As largely indigestible food components, they usually have comparatively few calories and help lose weight in that they quickly curb the appetite due to their satiety potential.
In order to be able to develop their positive effects (especially the swelling capacity), a sufficiently high fluid intake is particularly important!
Classification of dietary fiber into two groups
Dietary fiber is divided into two groups. There is soluble as well as insoluble fiber that can be found in plants.
The soluble fiber is mainly found in oats, citrus fruits, peas, beans, strawberries, and barley and helps lower cholesterol levels.
Insoluble fiber, in turn, supports the intestinal function and is mainly found in the following foods:
– Apple peel
– Whole grain products
– White cabbage
How does fiber affect health?
Because fiber lowers cholesterol levels, the risk of cardiovascular disease is reduced. Also, the consumption of fiber improves blood sugar levels. The intestine works more actively, which keeps the intestinal flora intact. Fiber is also important for the liver. So that the liver can produce gallic acid; it uses cholesterol. The fiber binds the gallic acid, and the liver is forced to produce more gallic acid. At the same time, this leads to the liver demanding more cholesterol, which leads to a lowering of the cholesterol levels.
Dietary fiber is responsible for keeping food in the stomach longer. Glucose is supplied to the body in low quantities, but it prevents the body from absorbing excess glucose. This lowers the risk of developing diabetes 2. Fiber also strengthens the immune system, as it supports the good bacteria in their work and helps to push bad bacteria out of the body. Those who pay attention to their figure or even want to lose weight can achieve good fiber results. The feeling of satiety lasts much longer, and there is a reduced food intake.
High fiber foods
Here is a small list of the foods that are particularly rich in fiber
– Whole-grain products (whole-grain bread, pumpernickel, noodles, etc.)
– Prunes, dried apples, apricots (apricots), and pears (Kletzen)
– Whole-grain products with added bran (wheat bran, oat bran) -> e.g. graham rolls
– Legumes (beans, lentils …)
– Nuts (especially peanuts, macadamia, pistachios)
– cereal flakes (oat flakes, wheat flakes, spelled flakes …)
– flax seeds, chia seeds, sesame seeds
How Much Fiber Should be Consumed Daily?
The daily recommendation for adults is between 25 and 30 grams. This amount should be obtained from various foods. However, practice describes that, on average, only about 15 grams are consumed per day. Experts suggest that this is why diseases such as colon cancer and obesity have risen sharply in recent years.
Processed cereals, fruits, and vegetables in particular hardly contain the important dietary fibers, so that there is a reduced intake. Vegetable or fruit juices, for example, contain almost no fiber. It is advisable to only consume unprocessed food, such as whole fruit, the whole grain, or fruit juices, and to consume them immediately. Cooked foods also contain little fiber, which makes the consumption of raw foods more sensible.
Lose weight without going hungry
A diet where you can eat as much as you want – this is the dream of anyone who wants to lose weight. The secret lies in the fiber and its occurrence in plants or in foods such as fruit, vegetables, and grains. To lose weight is advised in the intake of 30 grams of fiber. A slice of whole-grain bread already provides 4 grams of fiber. Whole wheat pasta (75 grams) provides 6 grams of fiber.
Since the intake of 30 grams of fiber is not always in line with everyday life, some products contain fiber, and as a dietary supplement, provide the recommended daily amount. These include fiber preparations such as psyllium husks, agar-agar, pectin, wheat bran or guar gum, and products from a mixture of natural plant extracts, such as Refigura. The latter’s mode of action is based on the following principles:
Use as a calorie
sponge : Refigura is able to reduce the calories from food by up to 40 percent.
Decreased feeling of hunger:
By taking the product, the feeling of satiety is increased by up to 34 percent, so that there is less food consumption.
Cravings decreases: The
the feeling of hunger can last up to 4 hours, which automatically reduces cravings and thus promotes weight loss.
What else should you watch out for in a high-fiber diet?
Following a high-fiber diet means that high-fat and sugary foods should not be on the menu. If you have cravings every now and then, you should grab a handful of dried fruit instead of a chocolate bar. The cravings are satisfied without unnecessarily consuming more calories. Fresh fruit and lightly sweetened yogurts are an alternative answer to chips and co.
Those who consume a lot of fiber also have to make sure that they drink enough. Due to the ability to bind water, water is withdrawn from the body when the fiber is consumed. However, water is vital for the body and must be replenished. In a high-fiber diet, drinking plenty of fluids is essential for the body to perform its normal function. Drinking too little can lead to constipation, stomach cramps, and symptoms of fatigue. Low-calorie thirst quenchers are ideal when a weight reduction is to be achieved. The best is water with little or no carbon dioxide, tea, or fruit juices that are diluted with water. The recommended amount to drink is 2 to 3 liters per day.
A diet rich in fiber is important to strengthen the immune system, keep the intestinal flora intact, and exclude the risk of disease. A diet rich in fiber can also help reduce weight. Dietary supplements like Refigura help you keep the recommended daily amount of 30 grams of fiber.
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