Fillers: Why are they important?

Fillers: Why are they important?

fiber: Why are they important?

Fillers are a kind of carbohydrates that occur in plant -based foods. They are indigestible components of plants that offer our body many health benefits. A fiber -rich diet is important for maintaining a healthy digestive system and can reduce the risk of various diseases such as heart diseases, diabetes and colon cancer. In this article we will examine why fiber is so important for our health.

What are fiber?

Features are a kind of food that occurs in vegetable foods such as fruit, vegetables, grain products, legumes and nuts. They represent the indigestible part of the plants and cannot be completely broken down by our digestive enzymes. There are two main types of fiber: soluble and insoluble fiber.

1. Soluble fiber

Soluble fiber dissolve in the water and form a gel -like substance. They can be found in food such as oats, legumes, apples, carrots and chia seeds. This type of fiber can help lower cholesterol levels and keep the blood sugar level stable. They also contribute to the intestinal passage and support the work of useful intestinal bacteria.

2. Insoluble fiber

Insoluble fiber do not dissolve in the water and remain largely intact by the digestive tract. You will find in food such as whole grains, vegetables and nuts. Insoluble fiber helps to regulate the intestinal movements and improve stool consistency. They promote healthy digestion and can prevent constipation.

Health advantages of fiber

The absorption of sufficient fiber into the diet offers many advantages for our health:

1. Improvement of digestion

Fillers promote healthy digestion by stimulating the intestinal movements and improving stool consistency. They increase the volume of the chair and thus facilitate bowel movements. A fiber -rich diet can prevent constipation and reduce the risk of hemorrhoids.

2. Reduction of the cholesterol level

Soluble fiber play an important role in reducing cholesterol in the blood. They bind themselves to cholesterol in the intestine and thus prevent its inclusion in the bloodstream. A sufficient absorption of soluble fiber can help to reduce the risk of heart disease.

3. Blood sugar control

Fillers can stabilize the blood sugar level. In particular, soluble fiber slow the absorption of sugar from the digestive tract into the blood. This reduces the increase in blood sugar levels after a meal, which can be helpful in the control of diabetes.

4. Weight management

Fillers have a high level of satiety and can help us feel full for longer. This reduces the desire for snacks or large meals, which in turn helps with weight management. A fiber -rich diet can help control the body weight and reduce the risk of overweight and obesity.

5. Prevention of colon cancer

Studies have shown that a high -fiber diet can reduce the risk of colon cancer. Insoluble fiber helps to accelerate the stool through the intestine. As a result, potentially harmful substances are excreted faster, which reduces the risk of colon cancer.

How many fiber should you consume?

The recommended daily absorption of fiber varies depending on gender and age. In general, however, it is recommended to consume at least 25 to 30 grams of fiber per day. It is important to include a variety of fiber -rich foods in the diet to benefit from the different types of fiber.

Here are some fiber -rich foods:

- whole grain products such as oatmeal, whole grain bread and whole grain pasta
- Fruit such as apples, pears, berries and oranges
- Vegetables like broccoli, carrots, spinach and cabbage
- legumes such as beans, lentils and chickpeas
- Nuts and seeds such as almonds, chia seeds and flax seeds

It is important to slowly increase fiber consumption in order to prevent stomach complaints such as flatulence or cramps. It is also advisable to drink enough liquid if you consume fiber -rich foods to support digestion.

FAZIT

Features play an important role in the health of our digestive system and can reduce the risk of heart diseases, diabetes and colon cancer. With a high -fiber diet, we can improve our digestion, lower cholesterol levels, control blood sugar levels, manage the weight and reduce the risk of colon cancer. It is important to consume sufficient fiber from a variety of fiber -rich foods in order to benefit from the various health advantages.