Many have heard that taking fiber promotes weight loss, but is this really the case and how to apply this method in practice?
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Fiber is a dietary fiber that makes up plant foods. Fiber is also sold as a special dietary supplement.
How fiber works
Entering the stomach, fiber fibers swell, creating a feeling of fullness. Then, passing through the intestines, dietary fiber has a positive effect on its microflora. As a result, digestion and metabolic processes improve.
It is also worth noting that fiber slows down the absorption of carbohydrates from food, which is why a whole apple with a peel is a much more dietary product than a glass of apple juice, which contains almost no fiber.
Fiber benefits
- Enzymatic function facilitation
- Heavy metal salt absorption
- Improving liver function
- Normalize blood sugar
- Recovery of intestinal microflora and prevention of constipation
- Cleansing from toxins and improving skin condition
Fiber Harm
Fiber also has some contraindications, for example, the presence of gastritis, stomach ulcers, a tendency to colitis, flatulence and bloating. In addition, a large amount of fiber interferes with the absorption of calcium and can lead to disruption of the acid-base balance of the intestine. Without enough fluid, excessive fiber intake can lead to gastrointestinal problems.
Daily Fiber
For men under 50 years old, the daily fiber intake is not more than 40 g, after 50 years - not more than 30 g. Women under 50 years old can consume 25 g of fiber daily. After 50 years, this amount should be reduced by 5 g. If measured with products, then the approximate daily norm of dietary fiber is contained in 1 kg of apples or pears or in 300 g of whole grain bread or in 50 g of bran.
How to take fiber
If you decide to use cellulose in the form of dietary supplements, then you need to start gradually, with small portions with the use of a sufficient amount of liquid - before or during meals. You can also add dietary fiber to ready-made meals.
Over time, the amount of fiber can be increased, but do not exceed the daily norm. The course of admission is 2 months, then a couple of months off should be taken.