Did you eat enough fiber? Although the recommendations of the different organizations regarding the recommended daily intake of fiber differ, most often we meet the minimum recommended quantity of 25 – 30 g, sometimes even 40 g. Unfortunately, the survey showed that the average consumption of fiber (without gender difference) 7 g. How to easily put it in the menu? And what is fiber actually?
The fiber can be divided into soluble and insoluble, both of which are always present in food together in different proportions.
Soluble and insoluble fiber
The water-soluble fiber binds water to form a gel structure in the intestine which, among other things, reduces the absorption of cholesterol from the intestine. We can find it mainly in oats and oats, nuts, beans, apples and berries. Insoluble fiber works like small boxes that take all the harmful substances out of the body. This is very important and desirable in terms of prevention of colon cancer and constipation, as this ensures regular discharge. Harmful substances do not remain unnecessarily long in the intestine. Here we can find in cereals, beans, vegetables (eg carrots, cucumbers, tomatoes). “Are you looking for animal products on this list?Meat, dairy products and eggs do not contain any natural fiber, “says Mgr. Pavla Široká.
How can fiber help you?
For example, it is proven that it is possible to reduce the weight by simply increasing the intake of foods containing fiber – it is not absorbed from the intestine, so it will keep you longer in the feeling of saturation, and foods with a high fiber content are usually less calories. Furthermore, fiber is important in the prevention of colon cancer and reduces cholesterol. Some studies even show that it has a beneficial effect in the treatment of high blood pressure, diabetes, or diverticulosis – a colon disease.
But how do you increase the amount of fiber in your diet?
“It is important to note in advance that if you are not used to the fiber, add it gradually (about 5 g per week) and keep enough drinking as the fiber binds water,” advises Mgr. Pavla Široká. It also proposes to prefer fresh fruit and vegetables to concentrated juices which are depleted and pulp and pasta replaced with whole-wheat varieties. It is also very appropriate to include enough legumes in the diet , which are a full substitute for meat. “A great snack full of fiber is the hummus with vegetables,” he recommends and continues: “Especially prefer the whole plant foods that naturally contain many fiber and other health benefits.”
So, Did you eat enough fiber? How about now..?
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