Why fiber is useful and where is it found

All nutritionists advise for effective weight loss to cleanse your intestines properly. This gives lightness, vigor and relieves of extra pounds. The easiest way to do this is using a substance called fiber.

What is fiber

Fiber, useful for weight loss, is a special dietary fiber found exclusively in plant foods. To get a better idea of ​​fiber, think back to the process of getting freshly squeezed juice... The mass that is usually ejected after squeezing the juice is fiber.

In general, dietary fiber is usually divided into soluble and insoluble. The former pass through the human digestive tract and attract excess cholesterol and heavy metal salts. Insoluble fibers are important for the activation of intestinal motility, they accelerate the excretion of feces and prevent the development of diseases of the large intestine.

Therefore, fiber is very important for natural weight loss. It allows you to reduce a certain amount of kilograms and cleans the digestive tract. It is extremely important that the menu contains equal amounts of dietary fiber of both types.

The benefits of fiber

Foods containing fiber must be present in the diet. After all, this substance brings undoubted benefits to the body:

• They help to normalize bowel movements. Under the influence of fiber, feces soften and increase in volume. For diarrhea, fiber absorbs excess moisture and helps fight irritable bowel syndrome.
• Regular and continued consumption of fiber significantly reduces the risk of hemorrhoids.
• Dietary fiber is an effective prevention of colon cancer.
• With the help of fiber, you can regulate the amount of glucose in your blood. Dietary fiber dissolves quickly and this reduces the absorption of sugar, which is beneficial for its reduction.
• Foods with a high dietary fiber content take much longer to digest. It is useful for controlling body weight. As a result of slow digestion, the likelihood of overeating decreases, and the feeling of fullness lasts longer. In addition, such products are usually very low in calories.

Fiber harm

But not everything is as simple and wonderful as we would like it to be. When eating fiber, it is important to remember some aspects and follow certain recommendations:

• Despite the fact that most people get an insufficient amount of fiber from their usual diet, it is impossible to dramatically increase the content of such food on the menu. This can cause flatulence, nausea, and even vomiting.
• Remember, fiber absorbs a lot of water. Therefore, to avoid constipation, when using fiber, you must drink as much water as possible.

• Avoid eating a lot of fiber if you have inflammation of the pancreas or intestines. This can exacerbate the situation.
• Long-term use of large amounts of fiber provokes the excretion of vitamins from the body, which are dissolved in fats.

When deciding to consume fiber, remember that in this case it is necessary to additionally nourish the body with vitamins. To do this, you need to take vitamin complexes or special dietary supplements. Be sure to drink plenty of water. Its amount should be 30 ml for each kilogram of your weight. Since fiber contains very little calories, make sure that the body consumes enough energy from other foods. If you adhere to the principles of vegetarianism in your diet, then you also need to take calcium in addition.

What foods contain fiber

Scroll products from abundant the presence fiber is wide enough. These are exclusively plant-based foods, since there is no fiber at all in milk, meat and other animal products.

Vegetable oils contain a lot of nutritional value. Therefore, they are more beneficial for digestion than animal fats. In addition, they give the body a lot of vitamins and other useful substances. However, useful fiber remains in the cake, which is obtained at the exit after pressing the oil. Therefore, a lot of fiber is found in the seeds of sunflower, sesame, pumpkin and others. If you eat bread, then give preference to grains or wholemeal flour.

Nuts contain a lot of dietary fiber. Most of them are found in walnuts and hazelnuts, slightly less in cashews, pistachios and peanuts.

There is enough fiber in whole-grain cereals. That is, wheat grains, oatmeal, buckwheat and barley must be unprocessed. Then porridge from such cereals will replenish the required amount of fiber. It is especially useful to cook bran porridge.

A lot of fiber in vegetables... But when heated, a large amount of it is simply lost. Therefore, it is much healthier to eat raw vegetables. Some of them are generally better eaten with seeds and peels, since it is these parts of the vegetable that contain fiber.

A large percentage of dietary fiber is found in dried fruits. There are many of them in fresh fruit... Therefore, it is very useful to include these products in your menu every day. In addition, these products are also very tasty as a snack.