Fiber-rich foods: for longer youth and less weight

Fiber is a special dietary fiber that the digestive tract is unable to digest or convert. But in the large intestine there are bacteria that can destroy fiber and give it a jelly-like state. In this form, it accumulates all accumulated pollution and removes them from the body. Where is fiber and where is it a lot? Fiber is soluble and insoluble. Both species are equally important for adults and children.

Benefit and harm

Any substance, any biological supplement can be both beneficial and harmful to the body. If you eat what fiber is in large quantities, it is important to know not only about the positive aspects, but also about some risks.

pros

In order to start eating right, a person needs an incentive in the form of knowledge about useful substances and their importance for the body. The benefits of fiber can be described in six main points.

1. Antibacterial effect. The presence of coarse particles causes prolonged chewing and, as a result, excessive salivation. Saliva, in turn, neutralizes acids and bacteria, preventing diseases of the oral cavity.
2. Body cleansing. Fibers are important for intestinal function, provide regular stool. And, moving along the digestive tract, fiber attracts and binds cholesterol, preventing its penetration into the blood. It is important for heart health.
3. Saturation effect. Once in the stomach, the fibers absorb fluid and increase in size. Thus, the feeling of fullness comes quickly enough without consuming a large number of foods. This is especially important for weight loss.
4. Neutralization of toxins. Once in the intestines, dietary fiber attracts and binds toxins, preventing them from entering the body.
5. Cancer Prevention The substance provides effective prophylaxis of colorectal cancer, which is increasingly diagnosed due to the high popularity of refined products.
6. Getting rid of constipation. During pregnancy and while breastfeeding, it solves the problem of stool retention, stimulates lactation.

Minuses

Dietary fibers have specific properties. They cannot be called extremely useful. In some cases, such negative consequences from the use of fiber may occur:

• increased gas formation in the intestine;
• stool disorders;
• “Leaching” of fat-soluble vitamins and minerals from the body;
• neutralization of the action of drugs.

Fiber: what foods contain

What foods are fiber and what foods are they in? Dietary fiber is essential for normal functioning of the body and well-being.And most importantly - they are found in many products that make up the person’s usual daily diet. Fiber-rich foods are listed in the table.

Table - Foods containing large amounts of fiber

8 tips for eating fiber

Having at hand a list of useful foods containing fiber, you can competently form your menu to saturate the body with vitamins and cleanse it of toxins. When planning your diet, rely on eight tips.

1. Do not combine with medicines. Since fiber cleanses the body, it is not recommended to consume a large amount of the substance while taking medication. Treatment may be ineffective.
2. Do not peel vegetables and fruits. The skin and seeds contain the most dietary fiber. You need to send apples to the juicer along with the core.
3. Include in the diet gradually. Start with a small amount, listening to the reaction of the body. If you feel any discomfort with any organs as the dose increases, consult a doctor immediately.
4. Drink water. If the basis of your diet is foods rich in fiber and dietary fiber, try to drink at least 2 liters of fluid per day.
5. Eat healthy desserts. Replace candies and cookies with dried fruits. They are distinguished by their exceptional taste and high fiber content.
6. Use unrefined vegetable oil. This product saturates the body not only with vitamins, but also with dietary fiber. And this is a good prevention of hemorrhoids.
7. Minimize product handling. Before cooking, cereals do not need to be soaked; if possible, eat plant food raw.
8. Add bran. In cereals, granola and pastries. Judging by the reviews, they do not change the taste of dishes, but they facilitate digestion.

Long-term observations have allowed doctors to conclude that the presence of dietary fiber in the diet increases life expectancy by at least ten years. At the same time, the external and internal signs of aging do not appear as distinctly as those who do not follow the diet. Thus, for a person who dreams of a long and healthy life, it is important to know which foods contain fiber and be sure to include them in your menu.