What is fiber and what is its importance for our body?
Fiber is a complex polysaccharide that passes through the digestive tract without being absorbed or broken down by the body. We distinguish between soluble and insoluble fiber.
Two types of fiber.
Insoluble fiber creates bulk in the intestines. It consists of lignin, hemicellulose, and cellulose, which are not sources of energy. This speeds up the passage of food through the intestines, increases the bulk of the stool, and facilitates its elimination. These effects of fiber are extremely important for human health. Sources of insoluble fiber include whole grains, brown rice, cereals, potatoes, bean pods, and carrots.
Does fiber lower blood sugar and cholesterol?
Water-soluble fiber has the ability to absorb water and therefore ferments in the digestive tract, so it can be a source of energy. It has a positive effect on sugar metabolism. This effect is used as a complement to diabetes treatment. All forms of water-soluble fiber are distinguished by their ability to effectively lower cholesterol levels.
The source of soluble fiber is mainly fruits, such as bananas, apples, and berries such as currants, gooseberries, and grapes. It is also found in seaweed, algae, and mushrooms, including the famous oyster mushroom.
The Beneficial Effects of Fiber. How Fiber Works and How to Use It.
Another important property of fiber is intestinal cleansing. Its abundance in the diet is an appropriate prevention of colon cancer. Additionally, by removing bile acids from the body, it prevents the formation of gallstones. It also reduces the level of fats and counteracts the development of atherosclerosis. Thanks to the intake of fiber, the amount of “bad” cholesterol in the blood is reduced and the level of “good” cholesterol increases.
Fiber in weight loss
Fiber is also important in weight loss because it reduces the amount of food you eat and its energy efficiency. Thanks to its ability to increase volume and its excellent viscosity, it helps regulate the feeling of satiety. After eating a food containing fiber, the feeling of satiety lasts longer. Fiber slows down the emptying of the stomach and mechanically prevents enzymes from accessing nutrients. Fiber prevents overeating by increasing the feeling of satiety. The actual daily intake of fiber in our population is between 15 and 18 g. However, the recommended daily dose of fiber is as much as 30 g.
What else should we know about fiber?
Vegetarians consume the most fiber, but they must remember that with excessive long-term fiber consumption, the body needs an increased amount of essential minerals. Fiber binds minerals and limits their sufficient absorption and use in the body.
But excessive fiber consumption is unnecessary and can even be counterproductive. With large daily doses of fiber, the ability to absorb mainly calcium, magnesium, sodium and potassium is reduced.
