For a long time, the role of dietary fiber was not significant in the digestive system. And only a few decades ago it was recognized that without them a person cannot exist. Despite the fact that fiber itself does not contain either vitamins or minerals, it is absorbent and removes harmful substances and toxins from the body.
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Instruction manual
1
Dietary fiber reduces the risk of developing diseases of the cardiovascular system. Numerous studies by European scientists have proved the fact that people who systematically use fiber are less susceptible to diseases such as heart attack and stroke.
2
The normalization of the digestive system directly depends on the presence of dietary fiber in food products. At their core, they are prebiotics, which are the food for the beneficial bacteria in our gut. They contribute to the normalization of stool, carry out the synthesis of vitamins and minerals, and also maintain a good state of immunity.
3
Dietary fiber lowers blood cholesterol and thereby protects against atherosclerosis and vascular wear. The fact is that cholesterol forms bile acids, which, together with bile, are secreted into the digestive tract. Some of them are able to be absorbed back and re-form cholesterol. Dietary fibers inhibit their absorption and thereby protect our blood vessels.
4
Not so long ago, studies have shown that fiber is able to prevent the development of malignant tumors. This is especially true for colon cancer, as well as breast and ovary. In this case, dietary fiber simply does not allow carcinogens to be absorbed and affect the activation of cancer cells.
5
And, of course, fiber is simply indispensable for losing weight. Firstly, it is able to retain water in the stomach and thereby increase the amount of food, but at the same time get a minimum of calories. Secondly, foods with dietary fiber require thorough chewing, so a feeling of fullness will come on time and you can’t overeat. And thirdly, fiber slows down the absorption of sugars, and this in turn helps to maintain the level of glucose in the blood at the required level.
note
People with obesity should consume fiber before eating, and in the presence of cholelithiasis, after eating main food.
Useful advice
A large amount of dietary fiber is found in oatmeal, rye bread, carrots. Slightly less fiber is found in apples, leafy salads and berries.