Fiber-containing foods are very good for your health, since the microflora of your intestines depends on them. Fiber - fibers found in plants (roots, stems, tubers, fruits and leaves). There are two types of fiber: soluble and insoluble. The first includes vegetable resins and pectins. It is found in oatmeal, black bread, legumes, most vegetables and fruits.
To the second: lignin, cellulose and hemicellulose. Contained in grains, nuts, bran. Some foods contain both soluble and insoluble fiber. So the peel of the apple contains cellulose, and the pulp contains pectin.
Eating fiber foods has a number of benefits. These include:
1) improved digestion;
2) prevention of heart disease, as fiber lowers cholesterol;
3) cancer prevention;
4) lowers blood sugar;
5) promotes weight loss;
More healthy dietary fiber is found in natural foods. Products that have been processed and containing fiber-containing additives such as polydextrose, inulin or maltodextrin are less preferred.
Many people ask: “What foods contain fiber?” Due to the fact that it is healthy, it is necessary to know the answer to this question.
A large amount of fiber is found in whole grains (buckwheat, oatmeal).
Other fiber-rich foods are fruits and berries. These are apples and pears, blackberries, grapes, peaches, plums, dates, pistachios, watermelon, figs. Fiber foods are also vegetables. Especially rich in dietary fiber are lettuce, peas, cabbage, beets, beans, broccoli, potatoes, carrots and radishes.
When it enters the gastrointestinal tract, fiber begins to absorb all unnecessary substances that are in the intestine. In fact, many digestive problems can be solved without using medications, which, in addition to having a beneficial effect on the body, also have side effects, washing vitamins, calcium and other useful minerals out of it.
The uniqueness of fiber is due to the fact that it contains a very important trace element that understands brain impulses - this is silicon. Due to its chemical properties, silicon creates charged particles that can adhere viruses and other microorganisms that are not characteristic of a healthy person.
Fiber is absolutely necessary for humans, because it successfully copes with the attraction and removal of heavy metals and radionuclides from the body. In addition, it reduces plasma cholesterol by preventing the formation of blood clots. Fiber very well stimulates intestinal motility, normalizes its microflora. It is able to lower blood pressure, even out the level of insulin and glucose in the blood, attract water, providing a person with a feeling of satiety.
To ensure a sufficient amount of fiber in the diet, you need to know what foods contain fiber and in what quantity. It must be introduced into the diet gradually to prevent possible side effects. It is recommended to take it at about 20-30 grams per day. A prerequisite for taking fiber is to consume enough water.
Fiber-containing foods must be eaten without being cooked. In juices, for example, there is absolutely no fiber, but in fresh fruit there is a lot of it. You need to eat more plant foods, include legumes, dried fruits, seeds, nuts, bran bread, cereals in the diet. At the same time, fats, milk, sugar, cheese, fish and meat do not contain fiber at all.