Are Dietary Fiber Useful?

Fiber, or cellulose, in food is resistant to enzymes in the human digestive system. Fiber absorbs the accumulations in the intestines, which facilitates the digestive process. They are low in calories, which makes their rich products suitable for weight loss diets.
Cellulose reduces the level of cholesterol and sugar, participates in the binding of fatty acids and the normalization of the intestinal microflora, provides a physiologically normal size of the excrement and the speed of their provision in the intestine.
Intake of dietary fiber is recommended for measures to prevent many diseases, such as diabetes, osteoporosis, obesity, dysbacteriosis, liver and gallbladder diseases, atherosclerosis.
In order for the gastrointestinal tract to function normally, 12-25 grams of intake per day are needed.
 

The fibers may be soluble or insoluble. The cellulose substances in black bread, oatmeal, fruits and vegetables are soluble. Insoluble ones are found in bran, rice, strawberries, whole grains, unpeeled apples.


Fiber consists of polysaccharides:

Cellulose , which is contained in wheat flour, bran, cabbage, young peas, green beans, broccoli, Brussels sprouts, apples, carrots and more.

Hemicellulose , which is found in bran, in cereals. It has the ability to absorb water.

Pectin - it is found in apples, citrus fruits, carrots, potatoes, strawberries. Pectin reduces the absorption of fats.

Lignin- these are the hardened walls of the plant cells. It is found in cereals, oats, peas, strawberries. Lowers cholesterol and inhibits the absorption of other fibers.

 

Benefits
Fiber is especially useful if you want to lose weight. But their most important function is that they cleanse the body and balance the metabolic processes in it. They stimulate the work of the intestines by swallowing water, irritate the intestines and improve peristalsis. This quality is also appetite suppressant.

Dietary fiber is involved in the binding of bile acid, which removes low-density lipoprotein or cholesterol. They stop the formation of gallstones as they remove bile juices.

Cellulose normalizes the intestinal microflora by "robbing" toxic substances released by microorganisms living in the body and other toxins.
 

Helps the formation of vitamins, amino acids and beneficial bacteria in the gut. It is a source of B vitamins and trace elements such as potassium, phosphorus, iron, magnesium.
 

Are they harmful?

As fiber absorbs water, it is necessary to drink enough fluids when eating food that contains them. Otherwise, their effect will be opposite, instead of improving peristalsis, they will produce constipation.

In inflammatory processes of the pancreas and intestines, it is desirable to avoid eating foods with fiber, as they can exacerbate the symptoms.

Excessive consumption of cellulose foods is not desirable, as it can lead to the extraction of fat-soluble vitamins and trace elements. They cause flatulence.

As cellulose can interact with some medicines, it is a good idea to discuss the matter with your doctor when taking them.

Lignin, which is found in fiber, affects sex hormones. Decreases testosterone activity.
When eating a diet high in fiber, it is desirable to take a complex of vitamins and calcium for those who follow a vegetarian diet. You should definitely drink more water.



Products that contain a lot of dietary fiber are: oats, almonds, soy, green beans, carrots, apples, cabbage, orange juice with pulp, raisins, peanuts, bulgur, rye, wholemeal and oatmeal, popcorn, popcorn.