Small but Big Impact – Six Amazing Benefits of Dietary Fiber!
22.07.2023
It is well known that dietary fiber is an essential part of a healthy diet. What is the secret behind that? Here are six amazing benefits of this little fiber you might want to eat every day!
It is mainly found in vegetables andfruits Andproducts Whole grains and legumes have a significant impact on cholesterol And blood sugar! that it Dietary fiber Which nutritionists always recommend.
Here are the highlights Six benefits To her, according to the German “T-Online” website:
1. Feeling full for longer
Dietary fiber increases serving size without any additional calories. It also stays longer in the stomach and thus prolongs the feeling of satiety, as mentioned by the German Federal Office for Agriculture and Nutrition. included fiber Also, the food is chewed better.
2. Say goodbye to constipation!
Dietary fiber contributes to the process of digesting food and eventually excreting waste, as it is also beneficial for the intestines. If you often suffer from constipation, you should change your diet and eat foods rich in fiber.
3. Colon cancer prevention
in food system Rich in fiber, potential carcinogens do not come into contact with the intestinal mucosa for a long time. Thus, dietary fiber also protects against colon cancer.
4. Control cholesterol levels
Fiber also keeps cholesterol levels in check by binding to bile acids, flushing bad cholesterol out of the body.
5. Maintaining blood sugar levels
Scientific studies have shown that foods rich in fiber lower blood sugar levels for diabetics, by delaying the absorption of carbohydrates and their transfer from the intestines into the blood.
6. Strengthening the immune system
It is also important to know that fiber strengthens the immune system. coli bacteria need soluble fiber as food. Most of them are broken down into short-chain fatty acids, which then serve as an energy supplier for the colonic mucosa. Thus, the natural barrier function against harmful germs is preserved.
In order to achieve a noticeable impact on the benefits of dietary fiber, the German Dietetic Association recommends an intake of 30 grams per day of fiber for adults.
M.M.H/M.A.M
Useful foods to improve the health of the digestive system
Fiber plays an important role in maintaining a healthy digestive system, especially indigestible fiber, which is found in vegetables, fruits, and whole grains.
Useful foods to improve the health of the digestive system
The German Dietetic Association (DEG) recommends eating at least 30 grams of fiber per day. Flaxseeds are an important source of plant fiber.
Useful foods to improve the health of the digestive system
Whole grains are a major source of fibre. Four slices of wholemeal bread contain 15 grams of fibre.
Useful foods to improve the health of the digestive system
Legumes, in turn, contain significant amounts of fiber, as 100 grams of legumes contain seven grams of fiber. But you must be careful, eating legumes in large quantities causes flatulence.
Useful foods to improve the health of the digestive system
It is also recommended to eat meals containing vegetables more than once per day. They contain a lot of fiber that stimulates the intestines. It is especially recommended to eat cauliflower, carrots and potatoes.
Useful foods to improve the health of the digestive system
What has been said about vegetables also applies to fruits, especially the different types of berries.
Useful foods to improve the health of the digestive system
Dried fruits such as peaches, apricots, and figs help relieve constipation. One hundred grams of dried fruit contains eight to 10 grams of fiber.
Useful foods to improve the health of the digestive system
Besides consuming food items rich in fiber, it is also recommended to consume sufficient amounts of fluids.
2023-07-22 05:40:09
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