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Facts and misconceptions about fibers

High-fiber foods reduce the risk of many diseases. It’s good to know, when and what kind food You should chose.
Are all the fibers the same?
The fibers form the cell wall of the plants. Contrary to most foods, you can’t digest most of them, but bacteria in the colon catabolize them. The fiber types can be distinguished according to their solubility. Water-soluble fibers include pectin, which occurs in apples, citrus fruits and oily seeds. It is gentle to your digestive tract, it doesn’t cause puffiness. Here we can talk about beta-glucan, too; the best source of it is oatmeal and barley. Most of the water-insoluble fibers are cellulose and hemicelluloses. They are found in cabbages, legumes, shell of apple, celery and significantly increase the stool mass. This includes also lignin, of which excellent sources are root vegetables and berries. You need each type of fiber in your regimen, but it may differ in amount depending on the individual. 


If it’s not digestible, is it good for nothing?


The fibers have a beneficial effect on your whole body. Though they don’t give calories or other nutrients to your meal, you can’t skip them. Their most recognized effect is to protect the digestive tract. Water-soluble fibers form a thin coating on the possibly damaged mucous membrane. Insoluble cellulose multiplies the mass of the stool, this way prevents the slag stagnating into the colon for days. It’s important to drink enough liquid, otherwise you may experience an opposite effect. If you are trying to loose weight, think about the fibers as well! Eat some muesli, porridge and fruit in the morning and it gives you the feeling of satiety all day long, so you don’t want refined carbohydrates. Your blood sugar level stays consistent, so there is no hunger strike in the evening. It’s a proven fact that fiber consumption is also a major contributor to reducing cholesterol, restraining the prevalence of harmful fatty acids.



Is it good for me?


In some diseases, you need to be aware that you need high or low fiber consumption. From preventive point of view, fiber nutrition is recommended. Keep on this if you live with diabetes. The fibers reduce the blood glucose elevation of the foods. If you have high cholesterol and high blood pressure, take care of the diet rich in fiber. However, if Crohn's disease or ulcerative colitis is Your diagnosis, initially avoid cellulose-containing legumes, cabbages. In this case, the reassuring of the digestive tract is the main purpose, so eat only fruits of fine fiber and juicy vegetables. If they still make a complaint, you should steam them lightly. Irritable bowel syndrome is becoming more common with alternating diarrhea and constipation. Its treatment works step by step: start with water-soluble pectin-rich apples, pumpkin, boiled oatmeal, then carefully introduce soft-boiled legumes, whole-wheat bread.


Don’t shrink back if you have a problem with the fiber diet: first refined foods have been featured on your plate, now your body needs time to accept new and more beneficial changes.



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