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

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

Dietary fiber is mainly found in fruit, vegetables, whole grain products and legumes. It may be best known for helping with constipation—but foods high in fiber have numerous other health benefits, too, from helping you maintain a healthy weight to lowering your risk of diabetes and heart disease.

What is fiber?

There are two types of dietary fiber - soluble and insoluble. Unlike nutrients such as carbohydrates, fats and proteins, fiber is not digested and absorbed by our body: it remains intact throughout the digestive system.

There are two types of fiber: soluble and insoluble. The former dissolves in water, forming a gel-like substance that can lower cholesterol and blood sugar. It is found in oatmeal, legumes, apples, citrus fruits, carrots, groats and other foods. Insoluble fiber, on the other hand, makes it easier for digested material to move 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 if you eat a variety of foods high in both types of fiber.

Benefits 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 working bowel and reduction risk of constipation and diarrhea
• Reduces risk of instances of hemorrhoids and other bowel diseases, and also - as some research suggests - certain types of bowel cancer
• Reduces "bad" cholesterol and increases the "good" level - especially if you pay special attention to the products containing fiber soluble in water. Tests suggest that this type of fiber might also provide another nice benefit per layout circulation, including reducing pressure and minimizing threats to speech conditions flammable
• Slower assimilation sugar so _ also aligns its level
• less craving for snacks between meals : foods high in fiber are more filling of those who _ have it little what _ is ok message for all who _ are planning diet slimming

How to eat morefiber?

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

• stick to high-fiber such snacks _ such as fresh fruits and vegetables , crusty breads , pumpernickel and other baked goods made from whole wheat flour as well _ nuts and peanut butter ;
• Eat vegetables or fruit with every meal, not just within snacks;
• Eat more dishes that _ Main ingredient are vegetables legumes , such as beans when lentils ;
• replace white with dark bread ; - Beginning of yourself in the morning and for breakfast _ eat meals such as oatmeal or sweet casseroles _ or savory , muesli with milk _ or yoghurt and fruit ;
• reach after the fiber supplements , such as those that _ you can buy from us shopping ecologically
• Word of warnings at the end: As the amount of fiber in your diet increases, you should remember that _ it absorbs water, so at this time you also need to drink more. Bad idea is also sudden and sharp increase in amount of fiber in diet : much better will be introduce this change gradually _ give arrangement foods time to adapt to a new mode of work .