Studies show that fiber reduces the risk of many noncommunicable diseases. People who consume the right amount of fiber have lower risks of dying from heart disease. The mortality rate is reduced by 15-30%.
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Fiber – what is it? Fiber is a component of plant foods. It is characteristic that fiber is not digested in the human body and is difficult to digest. However, it is useful and necessary for the healthy functioning of the body.
Useful properties of fiber
The body spends a lot of time on the digestion of fiber, and it is the transit of fiber throughout the body that cleanses the body of food waste, toxins and toxins, and carbohydrates provide satiety.
It is possible to determine how much time the body will need to digest fiber by the skin of the fetus – the thinner and softer it is, the faster the fibers are broken down.
By increasing your fiber intake by only 14 grams per day, you can reduce your calorie intake by 10 percent, while guaranteeing a feeling of satiety and pleasure.
Fiber improves bowel motility
Restores proper functioning and activates the intestines. Stimulates weight loss. Lowers blood sugar and controls cholesterol. Cleanses the lymphatic system. It removes toxins, toxins, unnecessary fats, gastric and intestinal mucus, is a natural absorbent. Strengthens muscle fibers. It is the prevention of cancer, in particular, colorectal cancer. Reduces putrefactive processes in the body.
Important: 25 g – this is how much insoluble fiber a person needs every day to maintain intestinal health and to feel the benefits of eating fiber.
You should have enough fiber in your diet.
High fiber foods
– lentils (1/2 cup) = 8 g of fiber;
– sweet corn = 7.3 g of fiber;
– beans (1/2 cup) = 7 g of fiber;
– wheat bran (1/4 cup) = 6 g of fiber;
– peas (1/2 cup) = 6 g of fiber;
– pear = 5 g of fiber;
– apple = 4 g of fiber;
– blueberries (1 cup) = 4 g of fiber;
– strawberries (1 cup) = 4 g of fiber;
– Brussels sprouts (1/2 cup) = 3 g of fiber;
– spinach (1/2 cup) = 3 g of fiber.
It is also worth remembering that during heat treatment, vegetables lose fiber, so it is better to eat them raw.
Tip: in order for fiber to be absorbed better, eat it in the morning.