Not just for the figure: the benefits of fiber for the whole body

For some reason, the benefits of fiber are most often talked about in the context of losing weight. That's right, dietary fiber really makes it easier for those who want to lose extra pounds, but do not forget that the benefits of fiber are not limited to this. Why dietary fiber should be present in the diet of every person, what benefits they provide for the health of the body, estet-portal.com will tell in this article.

Breathe Freely: The Benefits of Fiber for the Lungs

A study of 2,000 adults found that fiber-rich foods can benefit lung health. Volunteers who consumed large amounts of fiber (approximately 18 g per day) demonstrated high lung capacity.

What are the mechanisms behind the benefits of fiber for the lungs? The authors of the study believe that it's all about the anti-inflammatory properties of dietary fiber. Inflammation underlies a number of lung diseases, and in people who eat enough fiber, the amount of C-reactive protein (which is a sign of inflammation in the body) is significantly reduced.

A second reason for the beneficial effects of fiber on lung health may be the ability of dietary fiber to influence the gut microflora.

What else is the benefit of fiber for the body?

It is very important that schoolchildren consume enough fiber, as this can reduce the risk of developing breast and colon cancer in the future. This benefit of fiber may be due to the fact that dietary fiber reduces estrogen levels, thereby reducing the risk of breast cancer. It is due to their high fiber content that plums and prunes have anti-cancer properties.

What else is dietary fiber good for?

1. Help regulate blood sugar levels. Soluble fiber slows down the absorption of sugar into the blood, reducing the risk of insulin resistance. Fiber reduces the risk of type 2 diabetes.
2. Help protect the heart. People who include high amounts of fiber in their diet are 40% less likely to suffer from heart disease.
3. Help protect against stroke. Every 7 g of fiber per day reduces the risk of stroke by 7%.
4. Helps to lose weight and control weight. During the digestion of fiber, a short-chain fatty acid called acetate is released. Once in the hypothalamus, it induces the brain to send a satiety signal.
5. Helps skin look beautiful. Fibers help flush fungus and yeast from the body, preventing the rashes or acne they cause.
6. Reduce the risk of diverticulitis.
7. Reduce the risk of hemorrhoids.
8. Relieve the symptoms of irritable bowel syndrome.
9. Reduce the risk of gallstones and kidney stones.

What foods should I eat to get the most fiber?

The best source of fiber – vegetables, not grains. The fact is that excessive consumption of grains can lead to insulin resistance and leptin resistance, which negatively affects health. To maximize the benefits of fiber, include sources of soluble and insoluble dietary fiber in your diet:

• Soluble fiber (cucumbers, blueberries, beans, nuts) slows down the rate of digestion of food, resulting in you not feeling hungry longer;
• insoluble fiber (dark green leafy vegetables, green beans, celery, carrots) does not dissolve, but goes into the stool. Thanks to this, the passage of food through the intestines improves.

Mostly vegetables, seeds and fruits contain both soluble and insoluble fiber: flax seeds, chia seeds, hemp seeds, berries, beans, nuts, cabbage – they are all excellent sources of dietary fiber. Once in the body, fiber serves as an excellent "food"; to the micro-organisms that inhabit your digestive tract and help your body work more efficiently.