Many have heard of a product like fiber. What is dietary fiber, probably everyone knows. However, fiber is still being studied. Studies have shown that the presence of such ballast substances in the human diet can protect the body from cancer. In addition, weight loss is observed, as well as normalization of the heart.
What properties does fiber have
What a substance like fiber has a beneficial effect on the human body, scientists have determined for a long time. Dietary fibers have many properties. They belong to the underestimated class of carbohydrates, which consist of saccharides - individual units arranged in a long chain. However, ballast substances differ from those that are part of starchy and sweet foods. Fiber in the gastrointestinal tract practically does not undergo fermentation. The product passes through the organs and is excreted unchanged. It is for this reason that fiber is classified as coarse food that promotes quick and easy bowel movements.
In addition, dietary fiber has other properties, including:
- Maintaining normal cholesterol and sugar levels in the blood.
- Removal of toxins from the body.
- Improving intestinal microflora.
- Weight regulation.
Soluble fiber
So, what types of fiber is divided into? What soluble fibers are and where they are contained, far from everyone knows. Such fiber has many positive properties. It is worth highlighting:
- The ability to dissolve in water.
- Possession of a sticky handicap.
- Easy absorption by bacteria located in the colon.
- Availability.
The benefits and harms of fiber have long been described. This component is part of many products. Therefore, introducing dietary fiber into your diet is not difficult. Soluble fiber is a part of strawberries, citrus fruits, barley, oats, bran, rice, peas, and beans. Such dietary fiber in foods can protect the heart from many ailments. You do not need to use them on purpose. It is enough to diversify your diet and introduce just a few servings of the above products.
Insoluble fiber
What is insoluble fiber? These fibers are also called coarse. Among their properties should be highlighted:
- Insolubility in water.
- Lack of viscous form.
- Virtually unaffected by enzymes.
- Found in vegetables and grains.
There are many reasons that indicate that fiber should be present in the diet of every person. After all, dietary fiber allows you to avoid the development of certain diseases, as well as prolong the beauty and youth of our body.
Lower cholesterol
Cholesterol, for the most part, is produced by the liver. Therefore, the role of this substance is significant. However, its excess amount very often leads to the development of some heart diseases.
Soluble fiber can limit the recirculation of bile acids, which consist mainly of cholesterol. These substances take part in the processes of breakdown and further absorption of fats. Cholesterol, which is found in bile acids, can be absorbed by the body along with other substances that make up food and can be returned to the liver. Soluble fiber avoids this. They bind cholesterol in acids and increase its excretion from the body. As a result, the human body absorbs much less and removes more.
Bowel health
What other beneficial properties does fiber have? What is the intestinal microflora, can not be explained. With malnutrition, she suffers first. As a result, there is a failure in the work of many organs of the digestive system. Many beneficial bacteria are representatives of microecology. They live in symbiosis with our body. Of course, not all microorganisms are beneficial. Some of them are pathogenic. Everyone knows that probiotics can eliminate pathogenic bacteria, strengthen the immune system, and cleanse the walls of the stomach and intestines. Fiber is the basis for such drugs. It is she who is the food of many beneficial microorganisms. They need it for normal growth, as well as for creating healthy and strong colonies.
Important research
As many studies show, dietary fiber can improve the intestinal microflora. Ballast substances have beneficial effects on the growth of beneficial bacteria. Scientists from Illinois who conducted research in this area recently published a report that described in detail the relationship between the development of bacterial colonies and dietary enzymatic fibers. Fiber is what the human body needs in diseases such as diabetes and obesity. And also with metabolic disturbance of intestinal microflora. This indicates that there should be enough fiber in the diet. After all, healthy microflora is a protection against many intestinal diseases and diabetes.
The following studies by scientists from Illinois showed that fiber affects the number of bacteria. In this case, several types of dietary fiber of corn were studied. Studies have shown that a certain type of fiber is able to influence changes in the intestinal microflora. This suggests that probiotics as well as dietary fiber will be personalized in the near future. They will be based on the characteristics of the microflora of each person. For those who suffer from metabolic disorders, obesity, as well as gastrointestinal ailments, such discoveries will be of particular importance.
Other fiber properties
The benefits and harms of fiber are obvious to many. However, someone does not even realize that dietary fiber can normalize weight. Once in the stomach, fiber gradually swells and increases in size. Due to this property, a person can consume significantly less food rich in dietary fiber. As a result, a feeling of fullness comes quickly and for a long time. In this case, the body receives fewer calories.
Vitamins, fiber, trace elements - these substances are important for human health. Dietary fiber is able to attract water and significantly increase in size. It is worth noting that fiber is retained longer in the human stomach. As a result, a slowdown in the absorption of various carbohydrates into the blood occurs. Which, in turn, prevents the release of glucose, which is dangerous for the body.
In addition, soluble and coarse fiber allows you to cleanse organs of toxins. When ballast substances reach the large intestine, they gradually begin to bind carcinogens, harmful components for their further excretion from the body. Excesses of toxic products and hormones are often reabsorbed by organs, which negatively affects human health.
How to increase the amount of dietary fiber in the diet
Fiber in the human diet should be required. To feel all the properties of dietary fiber, you need to use up to 35 grams of product per day. Of course, when calculating dosages, age is of particular importance. For women under the age of 50, experts recommend consuming up to 25 grams of fiber, for men - about 38, for women who are already over 50 - 21 grams, and for men - 30 grams.
Of course, to get used to such volumes, it will take some time to adapt. Do not forget that fiber is found in vegetables, fruits, grains and legumes. Therefore, you need to draw up your diet correctly. Here are some tips for beginners:
- The amount of dietary fiber used must be increased gradually over several weeks.
- In the process of healing you need to drink plenty of fluids. Thanks to this, dietary fiber will soften much faster and then move along the digestive tract.
- Coarse and soluble fiber should be used in a balanced manner to get the most benefit.
- When compiling a diet, the amount of ballast substances should be counted. For this, it is worth using tables of products that contain dietary fiber.
Finally
American scientists have witnessed the following statistics: per day, the average resident of the United States consumes only 12 to 17 grams of dietary fiber. Since many are simply not able to independently regulate their diet, experts recommend consuming not only natural products, but also special biologically active preparations.