A healthy diet is not just about being low in calories. It is also important that the daily menu contains all the important nutrients. Among them, fiber, a substance that aids digestion and cleanses the body of toxins, occupies an important place.
Why should you eat fiber?
The metabolism does not always work as it should. More and more people have problems with digestion, which translates into unpleasant stomach ailments and problems with maintaining proper weight. This is largely the fault of poor nutrition - there is far too much highly processed food in our menu, which lacks nutritional values. To put it simply, even if we eat a lot, we do not provide our body with the right amount of vitamins and minerals, and this translates into a deteriorating condition of the body.
A poorly composed diet causes a lot of toxic substances to accumulate in the tissues, and undigested food remains in the digestive tract. This state is not good for your health and attractive figure, so a proper diet and health food is so important. Therefore, when thinking about changing your eating habits, do not forget about fiber, because it supports the metabolism and removes all unnecessary substances.
What is fiber?
Dietary fiber is one of the complex carbohydrates. Fiber is found primarily in vegetables and cereals, but only unprocessed cereals, which is why wholemeal bread is more valuable than white bread - the latter has far less fiber.
Fiber itself is not digested by the human body, but that is why it plays such an important role. By combining with water, it aids in digestion and literally sweeps anything the body does not need out of the intestines. Fiber provides a feeling of lightnessIt also helps to reduce cholesterol, boosts energy, eliminates many unpleasant ailments resulting from pollution of the body. It helps lower cholesterol, neutralizes heavy elements that enter the body with the dirty air, regulates sugar levels and glucose. In addition, it restores the normal bacterial flora in the digestive system, without which metabolism will not run normally.
Fiber essential for weight loss
Fiber helps in maintaining a healthy body weight. It is Very useful for weight lossIt swells quickly and gives the feeling of a full stomach, making it easy to limit calorie intake. Fiber also inhibits sudden spikes in sugar, so after eating a meal, the feeling of hunger does not return for a much longer time and the temptation to snack on calories disappears.
In addition, fiber removes toxins from the tissues because of which fat burning happens too slowly. It cleanses the body and improves metabolism, and this is crucial in any weight loss diet.
Fiber as part of preventive health care
Fiber is worth eating not only to be slim. It is also valuable from the point of view of health prevention. Its regular consumption helps minimize the risk of diseases such as diabetes, cholelithiasis, colon cancer, atherosclerosis, and rectal varices. Fiber also protects against persistent constipation and morbid obesity.
Who can consume fiber?
Fiber is recommended for all healthy people, including children. According to the World Health Organization, the daily amount of fiber is 25 to 40 grams, depending on body weight. For children, the recommended daily amount of dietary fiber is less than 20 grams. The individual requirement is usually calculated based on the formula: body weight in kilograms divided by 2. Higher doses are not recommended unless a doctor is consulted; nevertheless, it is more fiber deficiency that should be feared, not increased amounts of fiber.
However, people in poorer health, suffering from various diseases of the digestive system, must beware of fiber. Fiber is a substance that forces the intestines and stomach to work harder, which is not beneficial in a state of disease, because it can exacerbate the discomfort. In the case of cancer, gastric ulcers, duodenal ulcers, and inflammation of the gastrointestinal tract, smaller amounts of dietary fiber are necessary. Fiber may also endanger persons with deficiencies of certain elements, because it blocks their absorption; in such cases, fiber should also be limited.
Can fiber do harm?
A high-fiber diet is beneficial to health, but it is important to remember that fiber cannot replace all nutrients. Fiber reduces the absorption of calcium, zinc, iron, and calcium from food. magnesiumu, and these are also very important nutrients. A diet must therefore be composed in such a way that each of these minerals is supplied in the recommended amount. Meals must be arranged in such a way that the individual substances do not fight each other - it is best to visit a dietician for this purpose or use ready-made, proven diets.
In addition, large amounts of dietary fiber should not be consumed during drug therapy. Therefore, there must be an interval of at least one hour between a high-fiber meal and a dose of medication.
The best sources of fiber
Most vegetables and cereals provide fiber. The former should be eaten raw as often as possible, and if heat treatment is necessary, vegetables should be cooked as briefly as possible so that they do not lose their valuable properties. A real fiber bomb are leguminous vegetables, such as soybeans, beans, and peas; a lot of fiber can also be found in dried fruits (e.g. plums, figs, apricots). A healthy snack with fiber are plant seeds and nuts, in addition, the daily diet should not miss wholemeal bread, dark pasta and rice, whole grain cereals, bran, natural dairy products, especially yogurt and kefir.
Dietary supplements are also providers of fiber. Many of them are valuable products that contain pure fiber with all its valuable properties. A good supplement will consist primarily of dietary fiber, but may also contain important complementary substances, such as prebiotics, which have a protective effect and further strengthen the digestive system.
Cleansing treatments with fiber in the leading role
Fiber is often used in a variety of body cleansing treatments. There is good reason for this, because there is no other substance that so effectively eliminates toxins and deposits from the body without being a burden on the body. Fiber is an excellent substitute for laxatives, which are too intensive and in the long run damage the stomach and intestines even more. Fiber guarantees a natural detoxification without side effects or health risks, although it must be performed according to specific rules.
The most important thing is not to sharply increase your daily intake of fiber. If you have avoided raw vegetables and whole grains, you cannot substitute these foods overnight. These changes should be made gradually, so that the body has time to get used to them. In the case of low deficiencies, do not go immediately to the recommended amount of fiber, but increase it by several grams per week until you reach the correct amount. Persistent abdominal pain is a signal that there is too much fiber in the new diet, and the wisest course is to temporarily limit its intake.
A fiber cleansing diet should also not be used if you are taking medications or supplements to correct mineral deficiencies. In this case, you should only consume the dosages recommended by your physician so that your digestive system can function without interference.
Always combine fiber with water
Fiber is a substance that becomes useful only when combined with water. Without it, it is only a burden on the intestines - dry fiber turns into a heavy mass, which the body is unable to digest and excrete. Dry fiber simply lodges in the intestines and can even lead to serious complications if there is really a lot of it. However, it is enough to be able to absorb enough fluids, and its effect will not bring any unpleasant consequences.
For a higher-fiber diet, the standard two liters of water may not be sufficient, so to be safe, it is advisable to add another liter of liquid to allow the fiber to dissolve completely. In the case of dietary supplements, which are most often presented as powders, the water intake should be even higher. In addition to water, vegetable juices, fruit juices, and herbal teas are also suitable.