People who want to lose weight must necessarily include in their diet foods that contain fiber. Fiber is a dietary fiber that is found in the peel of fruits, in vegetables, and also in the shell of grain. This substance is not able to be absorbed by the human body, but it is of great benefit to it, helping to control appetite and rather lose weight. However, not everyone knows about how much fiber a person needs to consume per day. This is what we will talk about in our article.
Varieties of fiber
Fiber can be plant or functional. Functional fiber is most often found on the shelves of grocery stores, as well as pharmacies as additives. As for plant fiber, it is hidden from our eyes, but if you adhere to the principles of proper nutrition, then it should play a special role here.
Fiber, or plant fiber, is very beneficial for the normal functioning of our intestines. Plant fibers can be insoluble and soluble. Soluble pass into the liquid, after which they swell and acquire a jelly-like form. Such an environment has a beneficial effect on the development of beneficial bacteria. As for soluble fiber, it has the ability to suppress the feeling of hunger, in large quantities it is found in barley, fruits, seaweed, legumes.
Insoluble fiber is also beneficial for the functioning of the digestive system. These fibers leach bile acids and cholesterol from the body. This substance is found in large quantities in cereals, fruits and vegetables.
If you consume an insufficient amount of fresh fruits and vegetables, then various kinds of problems with the digestive tract can occur. That is why fiber is recommended not only for the treatment of foodborne diseases, but also for prevention. In addition, it is able to prevent the development of cancer of the small and large intestine, as well as the appearance of stones in the gall bladder. However, in everything you need to know the norm, so below you can find out how much fiber you need to consume per day. However, for starters, it is worth considering the features of weight loss with the use of plant fibers.
Weight loss and fiber
Nutritionists have proven that eating fiber has a beneficial effect not only on overall health, but also on weight loss. The secret lies in the fact that these plant fibers reduce body fat. In addition, fiber is recommended for those patients who have diabetes, as it can reduce the amount of glucose in the blood. You can use plant fibers with fresh fruits, vegetables, legumes, and in the form of biologically active additives.
Scientists have also proven that these dietary fibers are able to combat appetite and also provide a long-lasting feeling of fullness. This is due to irritation of the mechanoreceptors of the gastrointestinal tract. Activate them should not hormones, and stretching of the tissues of the stomach. Thus, when you eat large amounts of food, you automatically activate these receptors, which help you not to eat food for a longer time. Non-starchy, fiber-rich vegetables are the best way to increase the amount of food without going through calories.
Nutritionists strongly recommend consuming a portion of non-starchy fruits and vegetables to fill your stomach in this way, increasing your chances of not overeating high-calorie foods. Fiber slows down the rate of digestion, which also contributes to saturation and reduces the glycemic index. That is why overweight people should eat at least 3 servings of vegetables per day.
How much fiber is needed per day?
If you want to lose weight and not harm your own health, then you should start your day with muesli, buckwheat, 1 green apple or freshly squeezed orange juice. Speaking about how much fiber is needed per day, it can be argued that for weight loss this figure will be 25-40 g. For every 1000 calories in the diet, 10-15 g of fiber should be. If you consume 1,500 calories, you should get at least 15 g, but most modern people do not consume more than 10 g.
What products contain how much?
In order for you to more accurately understand how much fiber you need to consume per day, pay attention to the data on its content in some foods. For example, one slice of white bread contains 0.5 g of this substance. In rye bread fiber 1 g. In bran bread of these fibers contains one and a half grams. In a cup of white rice fiber - one and a half grams, in lettuce - 2.4 g, as in fresh carrots. One fiber orange contains about 2 g.
We continue to consider how many grams of fiber per day a person needs to consume. It is not easy to collect the daily norm exclusively with plant ingredients, especially fruits, cereals, starchy vegetables, you can easily go beyond the daily calorie limit. In addition, heat treatment, as well as grinding food products destroy the dietary fiber in them. So, 100 grams of potato contains about 2 grams of fiber, but after cooking it does not remain at all in a peeled vegetable. Pay attention to this if you want to understand how much fiber you need to eat per day.
How to use?
Nutritionists strongly recommend that foods not be subjected to strong heat treatment, as well as refuse to use juices in favor of fresh fruits. In addition, fiber can be consumed in the form of additives, adding them to cereals, dairy products and dietary cakes. In order to increase the effect of plant fibers, it is recommended to drink them with plenty of water. Cellulose absorbs all water, increasing at the same time in volume, which provokes the activation of gastrointestinal receptors, and also provides satiety.
Considering how much fiber a person needs per day, also pay attention to the fact that it should be added to the daily diet gradually. If you do not adhere to this recommendation, it can provoke an upset stomach, increased gas and diarrhea.
Sample menu for weight loss
To guide you, you can familiarize yourself with an approximate list of products that contain fiber. The menu is quite tough, but at the same time it is satisfying:
- One liter of skimmed milk drink.
- 8 teaspoons of dry fiber.
- Two of any fruit and vegetable to choose from.
All of these ingredients should be distributed throughout the day, as you feel better. At night, a skim milk drink is used without adding a dry mixture. Reviews say that, adhering to such a diet, you can lose about 5 kg in one week.
Contraindications
So, we figured out how much fiber per day the human body needs. However, it should be noted that this substance has some contraindications. This should include diseases of the digestive tract: inflammation, colitis, enteritis.
Conclusion
Fiber is a valuable complex carbohydrate that not only controls appetite and allows you to lose weight comfortably. It has a beneficial effect on the functioning of the gastrointestinal tract, lowering blood cholesterol and maintaining glucose in it.