why do we need fiber ?It helps you lose weight and prevents diseases of the intestines, cardiovascular system and type 2 diabetes. The largest amounts of easily digestible fiber can be found in legumes and beans.
Fiber can be compared to a brush that cleans away unnecessary food leftovers, toxins, and other unnecessary metabolic products. How this translates into our health, explains dietitian.
It regulates the functioning of the digestive tract.
Fiber stimulates the function of chewing and secretion of saliva. Thanks to this, we digest food more easily. It binds excess hydrochloric acid in the stomach, so it can reduce symptoms in people with hyperacidity and gastro-intestinal reflux. Thanks to the ability to bind water – protects against constipation.
When we deliver it in the right amount, we maintain the right proportions between probiotic and putrefactive bacteria. This determines the proper functioning of the intestine.
It prevents overweight and obesity. Foods rich in dietary fiber increase the feeling of fullness, because they swell in the stomach and increase their volume. And we have less appetite.
Lowering cholesterol and triglycerides in the blood. It absorbs less cholesterol from food. Fiber also increases the excretion of fats with stool and reduces the absorption of triglycerides from the diet.
Prevents type 2 diabetes. In the intestine, it takes on the consistency of the gel and slows the absorption of glucose into the blood. This, in turn, reduces the secretion of insulin by the pancreas.
A diet rich in fiber requires the right amount of water to drink – 1.5-2 l per day. Otherwise it can cause constipation.
When it is too much in the diet, it can hinder the absorption of drugs and vitamin and mineral supplements, for example fat-soluble vitamins A, D, E and K, as well as calcium, iron and zinc. It should be limited to people with peptic ulcer disease and pancreatitis.
The best sources of fiber:
|Product from the table of the Institute of Food and Nutrition||Content in g / 100 g|
|White beans, dry seeds||15.7|
|Peas, dry seeds||15.0|
|Figs are dried||12.9|
|Rye flour, type 2000||12.9|
|Muesli with raisins and walnut||9.7|
|Red lentils, dry seeds||8.9|