Increasingly popular, dietary fiber is an essential part of healthy eating. Its use is increasingly recommended, because every day you discover new benefits it brings.
But what is fiber? It is a group of compounds, its composition, are not digested in our body. However, from the gastrointestinal tract, plays key roles in maintaining health.
The inclusion in the diet of foods rich in fiber is indicated for the prevention and treatment of various diseases such as obesity, high cholesterol, diabetes, intestinal disorders.
Among the many benefits of dietary fiber can be concluded that:
* Help you lose weight, as it provides greater satiety to the diet, providing more volume without adding calories.
* Combats constipation by increasing the volume of the stool and facilitate their transit through the gut.
* Prevents colon cancer. In addition to improving the intestinal transit, drag carcinogens, preventing their contact with the intestinal mucosa.
* Lowers cholesterol levels, due to its ability to bind substances such as bile salts.
* Avoid sudden increases in blood glucose (blood glucose). The presence of dietary fiber in the digestive tract teething glucose absorption.
The fiber is present in plant foods like fruits, vegetables, legumes and whole grains.
Some strategies to increase consumption are:
* Eat whole fruits, peel if possible.
* Include raw vegetables and / or cooked at lunch and dinner.
* Substitute rice for white rice.
* Eat legumes (lentils, beans, chickpeas) throughout the year: in winter casseroles, stews and summer as part of salads.
* Read product labels to find phrases like “rich in fiber,” “bran,” “multigrain,” “comprehensive.”
* Add bran or oatmeal in broths, soups, stuffings.
Increasing dietary fiber should be done in a gradual way to avoid adverse effects such as diarrhea or abdominal distention. Therefore, we recommend implementing these recommendations carefully and, when in doubt, consult with your nutritionist.
Tags: benefits of dietary fiber, diet, diet of foods rich in fiber, Dietary Fiber, fiber, healthy eating, lose weight, Physical Activity, Weight Loss
