Fiber is one of the complex carbohydrates that the human stomach is unable to digest. Fiber provides a minimal amount of energy and is practically not absorbed. In the end, fiber is removed from the body in transit and drags along all the most harmful things, which, so to speak, "slags" the intestines.
Types of fiber
Fiber can be soluble and insoluble.
The soluble fiber is pectins. They contribute to the long-term presence of a feeling of fullness, slow down the process of sugar absorption and lower cholesterol levels. Soluble fiber most often includes pulp, both fruit and vegetable.
Insoluble fiber is cellulose. It quickly and efficiently passes through the intestines, absorbing the liquid with all its might and thoroughly cleansing the digestive tract. In other words, it's like a brush that removes all the dirt from the body. Insoluble fiber is found in the skins and husks of various foods, especially legumes.
Fiber. Benefit or harm?
The positive properties of fiber:
+ Promotes a good composition of the intestinal microflora and has a strong anti-inflammatory effect
+ Reduces the chances of colon cancer
+ With frequent use, the metabolism is restored, the chance to cope with dysbiosis increases.
+Regulates blood sugar levels
+ Low calorie content, which promotes weight loss
+Removes toxins from the body
+Improves bile secretion
Fiber also has a preventive effect on:
• diabetes mellitus
• constipation
• Skin quality
The negative properties of fiber:
- The consumption of fiber in large quantities can cause flatulence.
- Causes deterioration in people suffering from diseases related to the pancreas
-Excessive consumption of fiber may cause dehydration, as fiber absorbs a lot of water.
Where does fiber come from?
Fiber is found in fruits, vegetables, whole grains, berries, and legumes.
The main sources of fiber are:
-Chickpeas, it contains 10.7 grams of fiber per 100 grams of product. This is quite a high indicator!
- Apples. There is not much fiber per 100 grams, but one large apple contains 250-300 grams and, accordingly, it is also an excellent source of fiber.
- Almonds and Hazelnuts – 6 g.
- Wheat, flax, oatmeal, rye, buckwheat bran. 43.6 grams of fiber per 100 grams
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