The Importance of Fiber in Our Diet
We generally do not eat enough fiber. Why is fiber so important in diet? And what does it take to absorb enough fiber?
It uses the term “dietary fiber” to describe the various substances of plant origin that are not assimilated by our body and therefore found intact in the stool. Because they contribute to good control of our intestinal tract, they represent a privileged ally to prevent and combat digestive problems of all kinds.
According to various studies, fiber foods also play a positive role in preventing certain diseases. Even if there is no unanimity about their virtues, it is clear that the fibers are very important for the organization. A good reason to put enough on the menu!
The importance of fiber in our diet help regulate bowel function, and then it is better to eat in sufficient quantity. The fibers are the part of plants that our digestive system can not digest it completely. They are found in fruits and vegetables, breads and whole grains, legumes, nuts and seeds.
In our stomach, they swell with some volume of water, providing feeling of satiety. They regulate the bowel and allow waste to spend less time in the large intestine, which may decrease the risk of colon cancer. Some types of fiber soluble in water (fiber fruits, legumes and some cereals) may, like a sponge, absorbing cholesterol, helping to reduce blood cholesterol.
The recommended fiber diet intake is 25 to 30 grams per day, but most Quebecers do not consume sufficient quantities. According to the report of the Quebec Nutrition Survey (1995), 77% of women aged 18 to 34 years and 41% of men 65 to 74ans consumed less than 15g per day. Many people are reluctant to increase their fiber intake for fear of experiencing digestive discomfort or bloating.
The importance of fiber
Where to find fiber
Provided you eat a healthy and varied food, you provide your body with necessary fiber. There are two types, soluble and insoluble fiber, both having their usefulness.
Found mostly soluble fiber in fruits, vegetables and pulses. Insoluble fibers are found mainly in cereals.
Thus we recommend putting at least 400 grams of fruit daily menu, for example, two fruits and two to three servings of vegetables. Prefer, as long as possible, the fiber-rich products to those who have little: replace white bread with cereals, for example, eat whole meal pasta instead of normal brown rice instead of white, etc.. And for snacks, opt for nuts or dried fruit. However, avoid calorie bombs fiber-rich cereals for breakfast and some biscuits. And do not forget that the fibers absorb much moisture. So remember to drink enough (at least 1.5 l / day), preferably water.
Here are some tips to add fiber to diet while avoiding the discomfort:
* Opt for cereals and whole grain bread for lunch;
* Replace the occasion with white rice brown rice or wild rice, iceberg lettuce with romaine lettuce or meat with legumes;
* Sprinkle your yogurt and dried fruits. Enjoy the occasional jacket potato at dinner or bring your fruit dessert graham cracker;
* Gradually increase your fiber intake, for example by adding one serving a week more of a food rich in fiber;
* Divide the fiber-rich foods throughout the day rather than eat the same meal;
* It is very important to drink plenty of water (6-8 glasses a day).
Filed under: weight loss
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