Fibers are well known as being good for our digestion, slim figure and health.
However, rarely people know the answer to the question what dietary fibers are and where to find them.
Fibers are not a secret. They are constantly in foods that we consume all the time.
Fibers are a piece of the carbohydrates of plants that do not decompose in our stomach but only go through the digestive system.
To completely understand how important fibers are, you have to know that there are two types of dietary fibers – soluble and insoluble.
Soluble fibers decompose when they touch water, while insoluble fibers swell up and do not decompose.
Their type determines their role in our organism.
How to Lose Weight: Soluble Fiber
Soluble fibers in contact with water create a gelatinous mass, which attracts many risky substances.
There is something else this mass attracts and that is sugar and fat from food.
It is proved that people who consume large amounts of soluble fiber are slimmer and less likely to get overweight.
The fact that the soluble fibers attract sugars and fat means that they reduce blood sugar level and triglyceride levels in the blood.
The good bacteria in our intestines feed on soluble fibers, so if you want to help your digestive system and keep it balanced then eat food rich in soluble fibers.
However, if your goal is to lose weight permanently, changing your diet and engaging in physical activity is necessary.
Foods rich in soluble fiber include:
- flax seeds
Insoluble fibers help regulate digestion
Insoluble fibers are crucial for intestines.
They encourage bowel movements and preserve the health of the digestive system, helping it to immediately get rid of risky substances.
You will most likely feel thirsty shortly after you have consumed foods rich in such fibers that is because insoluble fibers absorb water.
Make sure you have consumed sufficient fluid because your body can not function perfectly without fluids.
Foods rich in insoluble fibers are:
- whole grains
- wheat bran
- corn bran
- brown rice
- green beans
- green leafy vegetables
- root vegetables
The Health Benefits of Fibers
Fibers improve health in plenty of ways.
Foods that have a plant of insoluble fibers will bring all the necessary nutrients into your diet.
Water absorption will also ensure an extended feeling of satiety.
Ir is usually difficult to chew these, that way your stomach has time to send a message to the brain when you are full and stop you from overeating.
Eating fibers can reduce skin problems. This is specifically true for psyllium husks.
The fibers can bind fungus and help remove them from the organism via digestion without them being removed through the skin, causing rashes and several inflammatory processes.
Fibers help keep blood sugar levels in balance and protect the health of blood vessels.
The study, whose results were presented in the magazine published by the American Heart Association, monitored 39,876 women for six years.
The results showed that women who on average consumed 26.3 grams of dietary fibers per day had significantly lowered the risk of cardiovascular diseases and stroke.
Intake of foods that are rich in dietary fibers will prevent the existence of hemorrhoids, ulcers and many other problems of the digestive tract.
Many scientists also believe that fibers protect our colon, ovaries, and uterus against cancer.
The effects of dietary fibers on human health:
- regulate blood sugar levels
- protect the heart and blood vessels
- improve digestion
- alleviate skin problems
- support weight loss
- protect against several types of cancer
- help eliminate toxins from the body
How to Introduce Fibers in the Diet
Eating whole fruit instead of drinking fruit juice is very important. Also, a lot of dietary fibers can be found in fruit peels whose significance people sometimes tend to ignore.
Make sure to check the declarations on the labels: search for products that contain the word “whole”. Declarations can also mention the content of dietary fibers in the product.
Instead of snacks try eating fresh vegetables whenever you can.
Start the day with whole grains that contain fibers. That way you will boost digestive processes in your body from the moment you eat.
You can add lentils and seeds to salads, stews, and soups.
Products made from white flour and refined grains (bread, rice, pasta) should be replaced with products made from whole grains.
At least once a week, add eat a vegetarian meal to your menu.
Dietary fibers are crucial for a lot of processes in our entire body. Include them into your meals because they are invisible guardians of your overall health!