What is fiber
Fiber, or dietary fiber, is a carbohydrate that is part of plants and is not digested by digestive enzymes in our body. The beneficial properties of fiber include: feeling of satiety, protection from sugar level fluctuations, lowering cholesterol levels.
Did you know that when you choose foods, you have to take care not only about yourself, but also about the trillions of bacteria living in our intestines? They eat the same things we do, and their behavior varies greatly depending on what exactly we eat. A recent study published in the journal BMJ once again confirmed that fiber is the most important nutrient for the gut. Researchers found, in particular, that it is fiber that increases the amount of the bacteria Akkermansia Muciniphila, which is associated with improved glucose tolerance and leanness in mice. Increased levels of it can have beneficial effects on human health, according to the study.
This prompted me to devote another digest to fiber - so important and so unnoticeable.
Why does the human body need fiber?
I decided to explore in detail the benefits of fiber for the human body. Fiber or dietary fiber helps significantly reduce the risk of stroke, it has been proven by scientists. The belief that a diet high in fiber can prevent certain diseases dates back to around the 1970s. Today, many serious scientific communities confirm that eating substantial amounts of fiber-rich foods helps prevent obesity, diabetes and cardiovascular diseases such as strokes.
Strokes are the second most common cause of death worldwide and the leading cause of disability in many developed countries. Therefore, stroke prevention should be a key priority for global health.
Studies have shown that increasing fiber in the diet by just 7 grams per day is associated with a significant 7% reduction in stroke risk. Fiber is found in simple foods such as apples or buckwheat. Just two small fruits totaling 300 grams or 70 grams of buckwheat contain 7 grams of fiber.
Stroke prevention starts early. Someone may get a stroke at age 50, but the prerequisites that lead to a stroke are formed over decades. One study, which followed people for 24 years, from age 13 to 36, found that reduced fiber intake during adolescence was associated with hardening of the arteries. Researchers found diet-related differences in arterial stiffness even in children as young as 13. This means that it is important to consume as much dietary fiber as possible at a young age.
Whole grains, legumes, fruits and vegetables, and nuts are major sources of fiber.
Keep in mind that abruptly adding too much fiber foods to your diet can contribute to intestinal gas, bloating, and cramps. Increase your fiber intake gradually over several weeks. This will allow the bacteria in your digestive system to adjust to the change. In addition, drink plenty of water. Fiber works better when it absorbs fluid.
But one of the main features of dietary fiber is its beneficial effect on gut microflora. They are natural prebiotics, that is, substances that are naturally found in plant foods and are not absorbed in the upper gastrointestinal tract, fermented in the large intestine, contributing to the growth of its microbiome. And gut health is the key to whole body health.
Suffice it to say that 80% of our immune system "resides" in the gut, which is why its health is so important for a strong immune system. The ability to effectively digest food and absorb maximum nutrients is also directly related to the activity of microflora. Incidentally, the secret of health and beauty of our skin again lies in the intestinal microbiome!
And one more thing: recently, scientists made a big step towards the possibility of selecting the most optimal human diet based on the analysis of microorganisms inhabiting the intestines, and in the future, perhaps, even to treat diseases by adjusting the microbiome. I plan to do such an analysis in the near future, and I will certainly tell you about my impressions!
Food sources of fiber
All the vegetables our moms used to talk us into eating are full of fiber. And it's not just vegetables! (Here's a list of the most unexpected sources of dietary fiber to help you get the recommended daily minimum of 25-30 grams of fiber). The best sources of fiber are bran, cereals, and beans.
And as an encouraging bonus, a video on how to lose weight by eating 5 pounds of food a day =) Needless to say, this food should be vegetables rich in fiber!
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