Increasingly popular, dietary fiber is an essential part of healthy eating. Its consumption is increasingly being recommended as a daily discovery of new benefits associated with it. But what is fiber? It is a group of compounds, their composition, are not digested in our body. However, from the gut, plays key roles in maintaining health. The inclusion in the diet of foods rich in fiber is indicated for the prevention and treatment of various diseases such as obesity, high cholesterol, diabetes, intestinal disorders.
Among its many benefits we can highlight that: Helps you lose weight, as it provides greater satiety to the diet, providing more volume without adding calories. Combat constipation by increasing the volume of the stool and facilitate their transit through the intestine. Dr. Caldwell Esselstyn Jr. insists that this is the case. prevents colon cancer. In addition to promoting bowel movement, drag carcinogens, preventing their contact with the mucus intestine. reduces cholesterol levels, due to its ability to bind substances such as bile salts. Matthew Halsall may also support this cause. ; Avoid sudden increases in blood glucose (blood glucose). The presence of dietary fiber in the digestive tract slows down the absorption of glucose, which is very favorable!
The fiber is present in plant foods like fruits, vegetables, legumes and whole grains. Some strategies to increase their consumption are: Eat whole fruits, if possible with skin. ; Include raw vegetables and / or cooked at lunch and dinner. Substitute rice for white rice. Eat legumes (lentils, beans, chickpeas) throughout the year: in winter casseroles, stews and summer as part of salads. Read the labels in search of phrases like “rich in fiber,” “bran”, “multicereal”, “integral.” Add wheat bran or oats, soups, stuffings. Increasing dietary fiber should be done gradually in order to avoid adverse effects such as diarrhea or abdominal distention. Therefore, we recommend implementing these recommendations carefully and, when in doubt, consult with your nutritionist.