A diet providing he althy nutrition should be abundant in foods rich in vitamins and minerals. Another important food ingredient that deserves special attention are fibrites – carbohydrates of plant origin. According to experts, a person should get about 20 grams of fiber in his daily menu.
in fruits, vegetables, whole grains, legumes and others. Foods rich in fiber contain two types of them. Some are soluble and others are insoluble. Both types are important and support respective functions of the body.
Insoluble fiber slows down the breakdown of food and this creates a feeling of fullness for a longer time after eating it. Soluble fiber helps move waste out of the colon, helping with constipation. Both types of fiber are important for the he alth of the digestive system Here are some more he alth benefits that will make you eat fiber-rich foods more often.
Control cholesterol levels
from oats, beans, fruits, vegetables. They are rich in soluble fiber and can help reduce so-called "bad cholesterol," which is a risk factor for heart disease.
Fiber reduces the risk of heart disease
Consumption of fiber-rich foods not only lowers cholesterol levels but also lowers high blood pressure levels. In addition, fiber also takes care of the he alth of blood vessels.
Reduce the risk of cancer
In a scientific study, the eating habits of just over 35,900 women were observed. The scientists found that those of them who were in premenopause and consumed fruits and whole grains rich in fiber, built a significant protection against the occurrence of breast cancer.
Helps in the weight loss process
When fiber enters the stomach, due to its slower absorption, it creates a longer feeling of satiety. That's why it's good to start your day with a breakfast bowl of oatmeal with low-fat milk and fresh fruit. Fiber can also help melt away excess belly fat.
Reduce the risk of type 2 diabetes
A daily diet high in fiber can reduce the risk of type 2 diabetes by controlling he althy blood sugar and insulin levels. Regulating blood sugar levels slows the absorption of glucose, which is another important process responsible for weight loss. As you know, being overweight is a prerequisite for a number of he alth problems, one of which is diabetes.
What is good to watch out for?
Many packaged foods have additional fibers besides fiber, including inulin, corn fiber, polydextrose, and others. In some people, these ingredients can cause bloating and gas.
