Fiber plays one of the most important roles in the functioning of the body. Foods rich in fiber are not completely digested, and the remaining dietary fiber, like a brush, cleans out all toxins and toxins from the intestines. Therefore, dietary sources of fiber should always be present in the diet.
The benefits of fiber
In addition to its beneficial effects on bowel function, fiber is also important for the prevention of diabetes by lowering blood sugar levels. It also prevents the formation of atherosclerotic plaques by removing cholesterol from the body. For people prone to diseases of the cardiovascular system, fiber is indicated for regular consumption.
It is known that food of animal origin in one form or another poisons the body with toxins, decomposing in the stomach. And fiber promotes the movement of food through the gastrointestinal act, reducing the harmful effects of toxins on the body. Vegetable fibers of cellulose serve as a kind of protective shield for the intestinal walls, preventing the absorption of toxins into the blood.
Fiber also serves as a lifesaver for dieters. Once in the stomach, it swells, taking up most of the space. This provides a feeling of fullness for a longer period of time compared to other foods. A diet rich in fiber can help you lose weight more quickly. In addition, the body is cleansed of toxins and toxins, and, accordingly, the condition of the skin, hair, nails improves, and digestion is improved. Nutritionists claim that daily fiber intake can prolong life.
High fiber foods
It is believed that women need to consume at least 25 g of fiber per day, and men - 38 g. When losing weight, it is recommended to eat from 35 to 45 g of fiber. However, it should be introduced slowly into the diet to avoid effects such as intestinal upset and bloating.
Fiber is found only in plant foods. High-fiber vegetables include Chinese cabbage, sweet potatoes, stewed or boiled carrots, jacket potatoes, sweet corn, cabbage, broccoli and Brussels sprouts, stewed spinach, cauliflower and beets. When stewing vegetables, the fiber content in them only increases.
Among fruits, the leader in the amount of fiber is grapefruit. One medium-sized fruit contains about 12 grams of fiber. 1 cup of raspberries contains over 8 grams of fiber. Prunes are also rich in fiber - in three pieces as much as 9 g. Unpeeled pear and apple will provide the body with 5 g of fiber. Smaller amounts of 3 to 4 g of fiber are found in strawberries, blueberries, oranges, and bananas.
Durum wheat pasta is rich in fiber - 6, 8 g per 1 cup. To replenish the body with fiber, replace white bread with bran or whole grains, and white rice with brown. The amount of fiber in them is significantly higher. Of all the grains, oatmeal is the healthiest in terms of fiber content (2.3 g in 1 cup).
The first place in terms of fiber content is rightfully taken by legumes: lentils (15, 7 g), black beans (14, 9 g), beans (13, 4 g), lima beans (13, 2 g), soybeans (7, 6 d). Make beans-based soups, add them to salads and snacks to keep your digestive system running smoothly.
