What fiber really is, and what does it really do?
Everyone must know that fiber should be eaten and is recommended for a daily diet. But in the midst of all, did it really make up what fiber is and what does it do to the body?
Nutritionist Melina Jampolis reports that fiber is plant-derived carbohydrate that does not melt in the human digestive system. The fiber goes through the digestive system quite unchanged, and it does not have much energy.
There are two types of fiber: water-soluble and water-insoluble. Both are important for health and are commonly found in whole grain products, fruits, vegetables, nuts, seeds and beans.
Fiber is an important part of digestion, as it will increase the number of faeces. Fiber is like natural laxative. The fiber allows the better movement in the intestine, as well as helps loosen the stomach. Fiber contributes to the growth of good bacteria in the gut, and can ease the symptoms of irritable bowel syndrome.
Fiber affects blood glucose balance as it slows down the gastric emptying of food. The same is also the case with weight management because fiber keeps satiety longer. Fiber is a good addition to diet, but not too energy-intensive. Fiber has many health benefits, for example, it lowers blood pressure and reduces the risk of inflammation and heart attacks. Studies show that sufficient fiber in the diet also helps to reduce the risk of death.
The industrially-added fiber is basically a good addition to the diet, but it does not yet beat the natural fibers. Instead of opting for diets with fiber-reinforced diets, it would be worthwhile to favor clean sources of fiber in the food.
If the diet has not been fiber-rich before, it's worth taking the fiber to start with cautiously. An acute dose of fiber can cause gasps and swelling. Adding fiber little by little, can achieve health benefits without the side effects.
Dietary fiber is found in plant products: cereal products, vegetables, fruits and berries, nuts and seeds. There is no fiber in meat, fish, milk and fats.
The fiber-rich food has many health effects, and fiber does not contain much energy. The addition of fiber can be achieved by small selections. Here are good fiber sources.
The fiber content of cereal products varies. The darker the bread, the more fiber. Whole grain products contain the most fiber. Amounts are stated in product packaging - compare and select.
Eat bread 6-9 pieces per day!
The cereal products include porridge, bran, muesli, grain, pasta, and rice.
Flakes (eg oats, rye, barley) are good fiber sources. Porridge is a good and inexpensive basic dish. Try making a porridge in a microwave oven. New tastes can be obtained by mixing different flakes or adding berries or fruit sugars to the yard. Of cereal products, oats contain water-soluble fiber that lowers cholesterol.
The fiber content of the vegetables does not decrease when cooked. Vitamins, minerals, flavonoids, and other health promoting agents are included in the vegetables. Both flavors and colors. You can easily add frozen vegetables to almost all foods. The most water soluble fiber is in beans and peas. Eat vegetables every day!
Fruits and berries
Berries are good fiber sources. Eat different fruits and berries, 2-4 servings per day. If you can not eat frozen berries because of their acidity, add sugar or aspartame. Dried fruits have more fiber than fresh.
Nuts and seeds
Nuts and seeds have plenty of fiber. They also contain plenty of fat and energy. They can be varied with salads and other food and the flavor of baking. Suitable as energy-intensive snacks.
Food fiber promotes healthy aging
Food fiber keeps aging person healthy and functional, says a recent study from Australia. The aim was to find out what the effect of different sugars, carbohydrates and fibers on food is on good aging.
The researchers at the University of Sydney used a file that was originally collected from people living near the city. In addition to careful dietary surveys, a 10-year follow-up of participants' health and death was compiled. At the beginning of the study the participants had a minimum age of 50 years. Of the crowd, around half a thousand people who were healthy at the start of the follow-up were selected for this study. Over the course of 10 years, how many participants were ill with other problems, such as heart disease or cancer, depression, respiratory symptoms, brain problems or functional ability. The results of the monitoring were then compared to the previously collected dietetic data.
Approximately 15% of the participants could be considered healthy after 10 years. Almost 40% were dead. The availability of different sugars did not have any effect on healthy staying. Instead, the likelihood of staying healthy and fit with high fiber levels was about 80% higher than in the least-received group. Fibers are included in bread, grains, fruits and vegetables. In a more detailed analysis, healthy aging was linked in particular to grains and fruits, not to vegetables. Scientists believe that fiber sources matter.
Explanations are sought for the limiting effect of the fibers on inflammatory mechanisms. It may be related to post-meal blood sugar rise. High fiber edible increases blood sugar less and slower than sugar-containing foods.
It's good to remember that not only good fiber sources, fruit, berries, vegetables, and grain products are also healthy eating.