2024 Author: Brian Parson | [email protected]. Last modified: 2023-12-17 15:02
When we try to eat rationally and correctly, we take into account the amount of protein, fat and carbohydrates to make the right menu. But we often forget about another important element - fiber. Why are they so important in the diet and why does the body need them? Let's see.
How do fibers work?
Fiber is a plant fiber (also called cellulose) that does not provide us with energy and cannot be absorbed by the body, which is why food and beverage manufacturers do not take fiber into account when listing nutritional information. But they are extremely important for proper nutrition, especially in weight loss diets.
Dietary fiber are classified into two types:
- insoluble - they do not change when passing through the gastrointestinal tract, absorb only water, while increasing their volume several times. They include cellulose, lignin and lignans;
- soluble - they interact with water and form a gel-like substance. They include inulin, pectin and others.
For effective weight loss are used and both types of fiberbecause their action is complementary. Insoluble fiber fills the stomach and creates a feeling of satiety, which allows you to reduce meals. Soluble substances make it difficult to absorb fats and carbohydrates, which leads to a reduction in the number of calories absorbed.
Soluble fiber is processed by beneficial intestinal microflora, thus keeping it healthy and supporting the stable functioning of the digestive system. The good intestinal microflora is a guarantee for the quality absorption of the useful components of the food in the intestines, and hence for the good metabolism of the body.
Fiber also reduces the production of hormones that provoke hunger and normalize the movement of food in the intestines (intestinal motility). This helps you avoid overeating and control your weight.
Soluble dietary fiber regulate blood sugar and cholesterol levels, thus helping to reduce belly fat, one of the most dangerous types of obesity. An additional 10 grams of vegetable fiber in the daily diet reduce the risk of overweight by 3, 7%, experts estimate.
Insoluble fiber, in turn, is like a "broom" for the gut. They cleanse the body of toxins and toxins, eliminate swelling and constipation. This improves the tone and metabolism in the body, gives strength and energy.
And another benefit: fiber does not contain calories. At the same time, in order to process them properly, the body must expend energy - here is an internal form of fitness.
How to use fiber in the diet?
As with most weight loss methods, diet, rich only in plant fibers, is not enough to lose weight and maintain the result. Attention should also be paid to general health, normal eating habits, quality of sleep and physical activity.
To add fiber to your daily diet, you need to eat as many natural plant foods as possible. Fresh fruits and nuts are often more expensive than regular pastries, and making cheap cereals, beans and lentils takes time, but can help you eat a balanced diet.
Insoluble fiber can be found in our favorite bran, brown rice recipes, seeds, lentil dishes, peas, whole grains and nuts. Soluble fiber is found in a variety of vegetables, fruits, oatmeal, flaxseed, black bread and more.
If you decide to lose weight with the help of fiber, then you should pay attention to:
- raw and cooked vegetables;
- wholemeal flakes, muesli;
- oatmeal;
- soups with vegetables, beans or lentils;
- vegetarian stews made from various vegetables and legumes;
- salads with seeds, fruits and cereals.
In addition, nutritionists advise eating dishes with broccoli, salads with carrots, beans or cauliflower, season them with hummus or fresh salsa and add nuts, add fruit to plain yogurt without sugar.
How much fiber do you need per day?
Nutritionists recommend about 30 grams of fiber a day, but, unfortunately, many of us do not even reach half the norm, eating only 10-15 grams. That is why it is so important to get the rest, especially when we want to lose weight.
Are fibers good for everyone?
No, fiber is not equally useful for everyone. Due to their laxative properties, it is recommended to avoid them during diarrhea, and in case of ulcers and pregnancy they should also be avoided. Remember that fiber should be taken with plenty of fluids, otherwise it can simply clog the intestines and this will not lead to anything good.
See also a sample diet with fiber.
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