Most experts emphasize the importance of fiber in a healthy diet because it plays a very important role in digestion and, when it is consumed in the right amounts, is very effective in preventing many diseases. What is dietary fiber and how can we ensure that we consume enough?
The sources of dietary fiber are foods of vegetable origin. Man does not digest dietary fiber, which travels through the digestive tract, absorbing water and helping in the proper disposal of waste.
Dietary fiber is divided into two types: soluble in water and insoluble in water. The latter passes through the digestive tract virtually intact. Plant foods contain both types of fiber, but in different amounts.
Fruit, vegetables and soy products are rich in soluble fiber, which reduces the level of bad cholesterol and helps regulate blood sugar levels. The water-soluble dietary fiber prevents heart disease and diabetes.
The dietary fiber insoluble in water can be derived from rice, wheat and corn bran. This type of food absorbs water that softens the stool, prevents constipation and reduces the risk of developing colon cancer.
What are the sources of dietary fiber?
Regardless of whether the dietary fiber is soluble or insoluble, it always increases the volume of meals, and thus we are sooner sated and in this way we can avoid overeating. This is especially appreciated by people who are trying to lose weight and who care about maintaining a healthy lifestyle.
Providing the right amount of fiber in the diet is relatively easy.
The only thing you need to care for is making healthy eating choices. For example, you can increase the amount of dietary fiber in your diet by giving up white bread and replacing it with wholemeal bread. Another good way is eating brown rice, which is a rich source of dietary fiber, and besides it is much tastier than white rice.
A large amount of insoluble fiber contains fruit and vegetable skins, so eat the skins as much as possible. Fruits such as bananas, raisins and strawberries are also valuable foods that provide plenty of dietary fiber. You can eat them as snacks instead of worthless sweets. And, of course, vegetables should be a component of every meal.
Choosing fiber-rich foods is certainly an important factor in getting better health. However, it should be remembered that by increasing fiber intake, you need to drink plenty of water to make the fiber work properly. If we do not provide enough fluids, there may be problems with the digestive system and, among other things, constipation.