Fiber is not digested but goes through our system leaving nutrition or calories. It is hard to overestimate its benefit for our organisms.
Fiber is not digested but goes through our system leaving nutrition or calories. It is hard to overestimate its benefit for our organisms.This nutrient is pretty essential as it assist in bowel movement regulation as well as helps to reduce the risk of some ailments. One of the examples is colon cancer: if a person takes enough fiber, carcinogens in our intestines tend to bind to it and move through our colon faster; therefore the risk of the illness is reduced. Also, due to the removal of cholesterol due to fiber, the risk of heart conditions is also reduced. All in all, people who have enough fiber in their daily allowance are generally healthier. Perhaps, the reason is that rich in fiber foods are simply healthier as they are. Moreover, fiber makes us slimmer. We feel full faster with fiber-rich foods and therefore do not feel any cravings to sweets or in general, we do not tend to overeat. Fiber slows down the digestion process and we do not feel hungry for longer period. Therefore two servings of white bread appear less satiating than just one serving of whole grain bread. Moreover, fiber makes fats move so that they are not stored in the organism. Fiber is not present in meat or dairy products. Also fiber is removed from almost all of the refined grains. Therefore, you should have other products containing fiber in your diet. This refers to whole and natural foods such as legumes, vegetables, fruits, brown rice, and whole grains. Avoid fast and processed foods. Whole grain products contain complete grain kernel that remains intact whether it is oatmeal or bread, pasta or cereal. Cracked wheat is also made from the complete kernel; however, it is not the same. Therefore, label that reads “100% wheat” or “multi-grain” is not the one you actually need. Pay attention to the color of the product as well. Refined grains (white rice, white bread constituents, sugary breakfast cereals, etc.) are deprived of fiber and therefore of nutrients, so they are of little benefit to you. They tend to turn into glucose with such a speed that they can cause a spike in the insulin level. This results in fat being stored and not burned. However, this is not the worst thing. The worst thing is that insulin spike is generally changed by the insulin level drop. Consequently, we feel tired and hungry and crave for more food. Generally, in such cases we tend to binge on something with high sugar content and by doing so we repeat the whole cycle. That is why we gain weight easily. In such a situation fiber can be a great helper. It is able to keep glucose sugar levels at bay and we do not overeat. Therefore, increasing your fiber intake can contribute to your weight loss. Still, you should not be hasty about it. Increase the intake of fiber gradually in order to avoid gas or diarrhea.
You are also required to drink a lot of water when you increase your fiber intake. In order to work properly and be helpful with the digestion fiber needs fluids, otherwise it is fraught with constipation.