• What is fiber?
• Benefits of a diet rich in fiber
• How to eat more fiber?

You've probably heard that it's healthy to consume as much fiber as possible. You've probably read about the benefits of a high-fiber diet or even bought high-fiber products—but do you really know why this substance is so important for your health?

Fiber is found primarily in fruits, vegetables, whole grains, and legumes. It's perhaps best known for helping with constipation, but fiber-rich foods also have numerous other health benefits, from helping maintain a healthy weight to reducing the risk of diabetes and heart disease.

What is fiber ?

There are two types of fiber: soluble and insoluble. Unlike nutrients like carbohydrates, fats, and proteins, fiber is not digested and absorbed by our bodies; it remains intact throughout the digestive system.

There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water to form a gel-like substance that can lower cholesterol and blood sugar. It is found in oatmeal, legumes, apples, citrus fruits, carrots, grits, and other foods. Insoluble fiber, on the other hand, facilitates the movement of digested material through the digestive system and increases stool bulk, which can help people with constipation. Insoluble fiber is found in whole-grain flour products, nuts, legumes, green vegetables, potatoes, and many other foods. It's worth noting that most plant-based foods contain both types of fiber, and you'll get the best health benefits by eating a variety of foods rich in both types of fiber.

Benefits of a diet rich in fiber

By increasing the amount of fiber-rich foods in your diet, you can achieve a number of positive results, such as:

• Regular bowel function and reduction of risk of constipation and diarrhea
• reduces risk instances of hemorrhoids and other diseases bowel , and also - as some research suggest - safe types cancer bowels
• Reduces " bad " cholesterol and increases the level of " good " - especially if you pay attention to products containing fiber soluble in water. Tests suggest that this type of fiber may also give other nice benefits per layout circulation, including the reduction of pressure and minimization of threats speech conditions inflammatory
• Slower assimilation of sugar also _ aligned its level
• less desire for snacks between meals : Foods containing lots of fiber are more filling than those who have little of it . This is a good message for all those who are planning to lose weight diet

How to eat more fiber ?

Sounds great, right? So you may be wondering how you can increase the amount of fiber in your daily diet. Here are a few ideas:

• stick to high-fiber snacks such as fresh fruits and vegetables, crusty breads, pumpernickel and other baked goods made from whole-wheat flour as well as nuts and peanut butter;
• Eat vegetables or fruit with every meal, not just within snacks;
• Eat more dishes that mainly contain vegetables and legumes, such as beans and lentils;
• replace white with dark bread; - start your morning and eat for breakfast meals such as porridge or sweet casseroles or savory cereals with milk or yogurt and fruit;
• reach for the fiber supplements , such as those that _ you can buy from us Shopping ecologically .
• A word of warning at the end: When increasing the amount of fiber in your diet, you should remember that it absorbs water, so during this time you should also drink more. It is also a bad idea to suddenly and sharply increase the amount of fiber in your diet: it will be much better to introduce this change gradually - to give food arrangement time to adapt to a new way of working.