Dietary fiber - ally of the correct BMI

Fiber, also called food fiber, is an inconspicuous ingredient that plays a key role in our diet. Although we know a lot about it, unfortunately his consumption is still much lower than recommended. So let's look at what is worth eating to ensure an optimal daily dose of fiber.

Abstract:

1. Fiber is included in the group of carbohydrates. Its characteristic feature is that it is not absorbed and is not digested in the digestive system.
2. Fiber cleansing and supports the functioning of the entire digestive system. It helps to remove toxins and unnecessary metabolism products. After eating, it swells in the stomach, which gives a feeling of satiety for longer. It promotes maintaining a normal body weight.

Unique among carbohydrates

Fiber belongs to the group of complex carbohydrates. It is made of polysaccharide and non -polisaccharide substances. Its characteristic feature is that it is not available. He is not responsible for providing energy to our body, just like other carbohydrates. Despite this, it performs many other important functions that are of great importance for health and proper functioning.

Where to look for fiber?

Healthy and natural The source of fiber are cereal products, legumes, vegetables and fruits. The largest content of food fiber can be found in wheat bran, rye bread, cereal, buckwheat and barley and brown rice. Vegetables and fruits rich in fiber include, among others: Brussels sprouts, cabbage, carrots, apples, bananas, pears and dried fruit. Dietary fiber is also present in lentils, nuts, pumpkin, sunflower seeds and sesame. As you can see, fiber occurs in many food products, so a diet rich in this ingredient does not have to be boring.

Dietary assistant

Fiber is not included in the caloric balance, That is why it is perfect for people who want to go on a diet and lose weight. In 100 g of fiber we will find only ... 2 kcal. Interestingly, due to the fact that fiber is not digested in the digestive system (it does not dissolve under the influence of digestive enzymes), it really provides even less calories. Its characteristic feature is that it swells in the stomach, thanks to which It gives a feeling of satiety for longer. Thanks to this, we have no need to reach for snacks between meals and, as a consequence, we eat more fiercely. There is a strong confirmation that Consumption of dietary fiber prevents obesity. Studies show that a low -fat diet with an emphasis on carbohydrates rich in fiber (especially cereal) can be beneficial for health and weight control. It is worth remembering especially if we want to "lose" extra kilos. According to the World Health Organization, the optimal daily dose of fiber is 20-40 g, depending on body weight. However, it is important not to take this dose once, but divide it into several meals. It should also be remembered not to exceed the recommended daily portion of fiber, because it has the ability to bind vitamins and minerals in the intestine, which causes increased excretion. This, in turn, can result in intestinal irritation, calcium, iron, zinc and vitamins: A, E, D, K, K. At a diet rich in fiber, remember to drink a large amount of fluid due to the fact that it absorbs large amounts of water. If we do not take care of proper hydration, we can feel discomfort related to constipation and abdominal pain.

Health fiber

Fiber, consumed in the right quantities, has a health -promoting effect. Combined with a lot of water drunk Supports the functioning of the digestive system. Supports the proper functioning of the intestines, prevents constipation and provides the right rhythm of bowel movements. In addition, it reduces cholesterol, triglyceride levels and increases fat excretion. Thanks to this reduces the risk of cardiovascular disease, including atherosclerosis. Studies show that fiber stabilizes blood sugar levels and cleanses the body of toxins. Its important function is also to reduce the risk of developing colorectal cancer.

10 g of fiber in… 30 seconds

An innovative meal containing as much as 10 g of fiber per serving is SUPERSONIC Food Powder. This is a plant-based cocktail that takes only 30 seconds to prepare. Food Powder is a source of protein, complex carbohydrates, fats in the form of Omega 3-6-9 acids and vitamins and minerals. Plus it includes ingredients classified as superfoods (unprocessed food of natural origin, which has an extremely beneficial effect on our body). Food Powder is an ideal solution for people who care about their health and want to change their diet to a balanced one rich in fiber. To sum up, fiber has a beneficial effect on many aspects related to human health and proper functioning. It reduces the risk of developing many dangerous diseases, supports the functioning of the digestive system and weight loss. When taking care of yourself and your health, it is worth including products rich in this unique ingredient in your daily diet.

Bibliography:

1. Maciej Bienkiewicz, Ewa Bator, Monika Bronkowska, Dietary fiber and its importance in health prevention, "Problems of Hygiene and Epidemiology", 2015, 96(1): 57-63.
2. https://www.kursdietetyki.pl/blonnik-pokarmowy/
3. Slavin J.L., Dietary fiber and body weight, "Nutrition Reviews", 2005, 21(3): 411-8.
4. Gaesser G.A., Carbohydrate quantity and quality in relation to body mass index, Journal of the American Dietetic Association, 2007, 107(10): 1768-80.
5. Anderson J. et al., Health benefits of dietary fiber, "Nutrition Reviews", 2009, 67(4): 188-205.