All contemporary nutritionists recommend include in their menu as much dietary fiber (other names - fiber, ballast material, indigestible or non-digestible carbohydrates).The benefits that these substances bring the human body, it is difficult to overestimate.In this article we analyze than beneficial dietary fiber and what are their main sources.
Types of dietary fiber
Fiber - is the nutrients that the body does not produce energy, but perform a number of important functions.It is divided into two types:
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Insoluble fiber.It contains: wheat bran, peel the many vegetables and fruits, such as carrots, celery, broccoli, beans, beets, pears, apples, nuts.It helps to cope with constipation, hemorrhoids, colitis.Insoluble fibers are not digested by the body to form a dense mass which accelerates the passage of food through the digested intestinal tract.
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soluble fiber.Oat bran, flax seed, carrots, most fruits, beans - sources of dietary fiber soluble group.Such fibers incorporating water in the gut, converted into a gel-like substance.This contributes to a soft mass removal from the intestine not only toxins but also the metabolic products of bacteria and viruses.
Benefits fiber
Foods containing dietary fiber as insoluble and soluble, must be present in the diet.Fiber prevents the formation of gallstones, and reduces the amount of cholesterol in the blood.In addition, dietary fiber cleanse the body of toxic compounds quickly saturated, without the extra calories.With regular use of products containing fiber, prevention of colon cancer and diseases of the cardiovascular system.Rough fiber significantly slow down the digestion of carbohydrates and fats, which contributes not only to the normalization of weight, and blood sugar levels.Foods containing dietary fiber rough (bran, whole wheat, young peas, soybeans, cabbage, apples, fresh orange juice) , are composed of a large number of trace elements that are required by the body.Due to tissue, the beneficial bacteria living in the intestines, produce enzymes and improve the functioning of the digestive system.
How dietary fiber and fiber help to lose weight?
Fiber, swollen stomach, promotes rapid stave off hunger and prevent overeating.Coarse fibers slow down the absorption of sugar after a meal, which provides long-term feeling of satiety.When replacing more energy-intensive products in fiber reduces the intake of calories.In the intestine, coarse fibers act as an adsorbent, cleansing the body of excess fat.Fiber contains significant amounts of potassium, which acts as an antagonist of sodium.Therefore, foods rich in dietary fiber, promotes excretion of excess fluid.Fiber
against skin diseases
Patients suffering from skin diseases, especially psoriasis, eczema, neurodermatitis to improve the state should first normalize the chair.Stools zastaivayas in the gut produce severe intoxication on the body, which is manifested by itching and rashes on the skin. Dietary fibers are hygroscopic, that is capable of retaining water, which ensures the emptying of the intestine.Thus, raw vegetables (cabbage, apple, carrot, beetroot), swollen in the stomach, increases its original volume twice bran - five times.Rough fiber stimulates peristalsis and provide natural cleansing of the body.Passing through the gastrointestinal tract, dietary fiber enveloped and removing a number of different venoms: xenobiotics, radionuclides, nitrosamines, heavy metals (cadmium, mercury, lead, strontium, and others).
How to increase the consumption of coarse fiber?
sharp increase in the diet of foods rich in fiber, can cause bloating, diarrhea, constipation.The day should eat no more than 25-30 g of fiber.The first step is to replace the usual food products that contain large amounts of fiber.Instead of white bread to eat bread with the usual cereal bran flake replaced.Whole grains - an excellent source of dietary fiber.Very useful porridge, the daily consumption is beneficial not only for appearance but also for the internal state.It is necessary to give preference to products that require minimal heat treatment.Cooking preferably steamed, stew or baked, and better, if possible, eat foods in their raw form.A diet rich in fiber is undoubtedly beneficial for health.After all, in addition to the cleaning effect of dietary fiber saturate the body with essential vitamins and trace elements.However, if there are chronic diseases of the pancreas and the digestive system before you change your eating habits, you need to consult a doctor.
Possible side effects
need to know and about what could turn uncontrolled use of fiber:
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sharp increase in fiber in the diet contributes to increased gas, bloating, nausea, vomiting, diarrhea;
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with insufficient use liquid fiber can aggravate constipation, so you need to keep drinking regime and drink at least two liters of fluid per day;
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can worsen the inflammation of the intestine and pancreas;
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long-term use of fiber in large quantities stimulates excretion of minerals and fat-soluble vitamins;
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for the same reason there is flatulence;
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tissue can react with medication, so you need expert advice;
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insoluble dietary fibers have an impact on sex hormones, reducing the activity of testosterone.
Include in your daily diet more whole grains, fresh fruits and vegetables, fresh juices and you will have not only an enviable harmony, and well-being.
