Why Fiber Is Good For Health

There are people who claim to have found the best way to live a healthy life. In most cases, they mention fiber, and claims that they are very useful are found almost every day.

But what are fibers , where are they found and why are they so useful ?

Fruits and whole grains hide useful fibers in their composition. They help keep your stomach and intestines in good condition, and a number of studies have found that increased fiber intake is associated with better health as you age.

What are fibers?

Simply put, fiber is an indigestible carbohydrate found in various foods. They fall into two categories:

• soluble fiber - dissolves in water, is metabolized by the body and absorbed by good bacteria in the intestine;
• insoluble fibers - do not dissolve in water and pass through the body undigested.

It is important to know that some fibers are essential for the health of the body, while others are completely useless.

There is also a partial overlap of soluble and insoluble fiber - some insoluble ones are absorbed by bacteria in the gut, and most foods contain both types of fiber.

And because fiber is largely not absorbed by the body, it does not go into account when it comes to weight loss. Fiber is dietary, regulates blood sugar and reduces the glycemic index of foods in which it is contained. Fiber is food for the intestinal flora, not the body, so there is no need to look for calories in it.

Which foods contain fiber?

Fiber is present in almost all plant foods - fruits, vegetables and grains. They can be found in foods such as wheat, brown rice, bran, whole grains, nuts and seeds, vegetables and fruits, especially in their bark.

There are large quantities in beans, lentils, peas, soybeans, oats, barley, potatoes.

Is it possible to take in too much fiber?

As they say here, "the poison is in the dose", namely excessive fiber intake interferes with the absorption of certain vitamins and minerals such as iron, zinc and calcium. However, this is not particularly worrying, as foods that contain fiber also contain large amounts of beneficial vitamins and minerals. The danger would come if fiber came from supplements and not from whole foods.

It is important to maintain the right proportions when consuming fiber to make sure you are helping your body, not the other way around. As you can see for yourself, fiber can both help the body and harm, so be moderate and eat a balanced diet instead of resorting to supplements.

Fiber "feeds" intestinal bacteria

Bacteria that live in the human body outperform cells in a ratio of 10: 1. The first are found in the mouth, nose, but most are in the intestines, mainly in the colon.

There are about 500 different types of bacteria in our body, which we often call the intestinal flora.

No need to worry about them, they are part of our digestive system and perform certain activities that cells cannot.

Some of them are crucial for health, including weight, immune system, blood sugar control and even brain function.

The problem is that most of the food - carbohydrates, proteins and fats - are absorbed more quickly into the bloodstream before they reach the colon, leaving very little food for the intestinal bacteria.

This includes fiber. Human cells do not have the enzymes to absorb the substances from these fibers. The latter feed the good bacteria in the gut and function as probiotics.

In this way, the growth of good bacteria is encouraged, which in turn take care of our health.

Benefits of fiber intake

Some fiber can help you lose weight by increasing the feeling of satiety and reducing appetite.

Fiber can lower cholesterol, but the effect is not huge. The decline is low, and whether it would lead to a more serious reduction in elevated cholesterol over time is unknown. On the other hand, people who eat more fiber have a lower risk of heart disease.

Fiber has a great effect on constipation - a serious problem that many people suffer from. But fiber is different: some that absorb water are better against constipation. Soluble fibers that form a gel in the digestive tract are very effective. Such are whose, the husk, the flaxseed.

Other good-acting fibers are called sorbitol and are found in prunes. If you decide to take extra fiber, it is best to consult a doctor.

It is often claimed that fiber helps against colon cancer, but there is no real evidence for this. Foods that are high in fiber also contain a number of vitamins and minerals with the same effect.

It is difficult to say categorically that fiber is responsible for reducing the risk of cancer, but it is a fact that foods rich in these substances also have a positive effect.