Why Is Fiber Good for You?
The truth behind counting fiber as SUPER CARBOHYDRATE!
For many years, it was believed that weight loss could only be possible by calculating kilojoules. Well, would you be surprised if we told you that fiber is the real hero that works to get your body in shape?
Let’s learn the facts about fibers together.
While blueberry pancakes for breakfast can make you crave sugar before noon, there’s a reason a bowl of oatmeal can keep you full until noon. We can say that this reason is “fibers”. Fibers are real heroes that add health to your health and keep you at a healthy weight. Simply put, fiber is a type of carbohydrate that the body cannot digest and is therefore sometimes called roughage or fiber. By ensuring that you have enough fiber in your diet, you can minimize your risk of developing problems such as overweight, type 2 diabetes, heart disease and certain types of cancer.
Why Is Fiber Good for You? Photo Gallery
Fibers can be your “best friend”. Because instead of trying to lose weight by sacrificing what you eat, you can get rid of unwanted weight by consuming more high-fiber foods. Vegetables, fruits, legumes, whole grains and seeds are foods that contain high fiber. However, since not all carbohydrates are alike, some people who reduce their carbohydrate consumption in order to be healthier may run the risk of being deprived of these superheroes as well.
Recent research confirms that by paying attention to fiber consumption, you can be healthier both in the short and long term. Therefore, based on the fact that fiber consumption is ignored, we have compiled simple methods for you to ensure adequate fiber consumption.
How much life do we need?
According to the data, 25-30 grams of fiber should be consumed per day. However, in order to take full advantage of the benefits of fiber and minimize long-term risks, this ratio must be higher: at least 28g of fiber per day for women and 38g per day for men is recommended.
What is fiber?
“Food fiber” is a term used to refer to the part of plant food that is not digested and absorbed by the small intestine. The dietary fibers are fully or partially fermented in the large intestine. The intestines are made up of a single long muscular tube and, like any other muscle in our body, needs to be exercised. Fibers provide a good workout for the intestinal muscles, helping to prevent constipation, hemorrhoids and diverticular ailments. Although fiber is a naturally occurring element only in plant foods, fiber extract can be added to foods such as dairy products today.
Below you can see the main fiber types:
Resistant starch, Soluble fiber, Insoluble fiber, Functional fiber;
Resistant starch is a type of fiber that is not digested but fermented by gut bacteria. It is found in legumes (such as lentils, beans, and chickpeas), seeds, grains, green bananas, and starchy foods such as cooked and cooled potatoes and rice. The amount of resistant starch actually depends on the preparation process of a food. This type of fiber also acts as a prebiotic nutrient, which is essential for healthy guts. Soluble fiber combines with water in the gut and turns into a gel-like compound that slows digestion. This allows you to stay full for a longer period of time, giving your body enough time to absorb nutrients, and slowing the mixing of sugar into the blood stream. This is very important for those with insulin resistance or type 2 diabetes.
Psyllium, legumes, oats and ground flaxseed are rich sources of soluble fiber. Insoluble fiber does not combine with water but acts as a bulking agent in the gut. It softens the stool by pulling the water out of the intestine. Thus, it facilitates evacuation, prevents constipation and regulates evacuation. Whole-grain foods, whole-grain breads, cereals, legumes, nuts, and skins of vegetables and fruits are rich sources of insoluble fiber. Functional fiber is a type of fiber that is taken from naturally occurring foods and added to processed foods. Examples include Metamucil (psyllium) and Benefiber (wheat dextrin). Chicory root extract, also known as inulin, is added to many foods, such as muesli bars, to increase fiber and provide extra flavor.
I have bloating and constipation problem…
Excessive fiber consumption in a short time can cause bloating and discomfort and constipation. Slowly increase your fiber intake over several weeks and drink plenty of fluids. Because, as you know, fibers draw water into the intestine. Excessive fiber and insufficient fluid consumption can result in constipation. Some types of fiber can also trigger irritable bowel syndrome (IBS). If you suffer from IBS and are on a low-FODMAP diet, certain high-fiber foods, including bean and grain carbohydrate sources, may aggravate your symptoms. Because these foods are often rich sources of fiber, it’s important to reintroduce FODMAP foods into your diet. Take care to get plenty of fiber from these vegetables, fruits and grains that will not disturb your intestines.
WHAT ARE THE BENEFITS OF FIBERS?
Makes you lose weight
Diets high in fiber or whole grains offer several types of weight loss benefits. First, there is a relationship between a person’s body weight and their gut bacteria. Studies show that high-fiber and prebiotic foods help with weight loss. A diet rich in fiber improves the gut bacteria profile. So, by consuming enough fiber, an overweight person may have a profile of gut bacteria similar to that of a person with a healthier body weight.
Secondly, the time spent chewing fibrous foods and the physical volume of these foods cause a feeling of fullness. Fiber slows digestion, giving your body time to absorb healthy nutrients.
Finally, the feeling of satiety provided by the fibers lasts longer. Because the gel-like substance formed by some fibers slows the rate of sugar that enters the blood stream after meals. Thus, you can consume less kilojoules and stay away from unwanted kilos.
Reduces the risk of type 2 diabetes
Fiber from vegetables and whole grains reduces the risk of type 2 diabetes, according to a scientific study of 12,000 healthy Europeans. High-fiber foods help your body produce less insulin by balancing the rise in post-meal blood sugar.
Gut bacteria also play a key role in inflammation, a condition that can precede type 2 diabetes.
Beneficial gut bacteria also play an important role in balancing weight, and let’s not forget that obesity is known to be an important risk factor in type 2 diabetes.
Protects the heart
A high-fiber diet protects the heart by lowering blood cholesterol levels and protects against heart disease by regulating blood sugar levels, blood pressure and weight.
Fiber is thought to help protect the heart by increasing short-chain fatty acid production (reducing inflammation and cholesterol production)
and producing gel-like substances that help reduce sugar and cholesterol absorption.
Provides protection against cancer
High fiber consumption is directly linked to a lower risk of bowel cancer. It is also thought to reduce the risk of other types of cancer, such as cancer of the esophagus, pancreas, stomach, endometrium, breast and kidney. Butyrate, one of the short-chain fatty acids produced by fiber fermentation in the gut, may reduce the risk of tumor formation.
Supports gut health Carbohydrates and dietary fibers are the gut’s favorite foods. It should be underlined that gut health is one of the most important pillars of whole body health.
Intestinal bacteria ferment certain types of dietary fiber, producing some intermediates that contribute to your health. Short-chain fatty acids are essential intermediates that maintain health; It fights inflammation, prevents the formation of cancer cells, balances the time it takes for food to pass through the digestive system, and increases food consumption. The type and amount of fiber you consume are also among the factors that change the bacterial profile of your digestive system.
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