The benefits of dietary fiber are invaluable, as it provides protection for the body from a large number of diseases and health problems such as lowering blood cholesterol, lowering blood sugar and treating constipation.
Discover the benefits of high-fiber foods for women, according to “Health Magazine” or “Sante Magazine”:
How does dietary fiber work?
Although fiber is not digested by the body, it is very beneficial. Thanks to its action in cleaning the digestive system, it eliminates waste that the body does not need, and reduces the absorption of harmful substances. Have you ever wondered if you are getting enough fiber throughout the day? Maybe not. However, these substances are necessary to ensure the proper functioning of the body.
They are considered indigestible carbohydrates, but they are very different from other carbohydrates, and they are much lower in calories. Don’t let the term “indigestion” mislead you. Although fiber is not digestible, it is very beneficial for the body.
Benefits of high-fiber foods for women
Fiber helps prevent many diseases (colon cancer, diabetes, cardiovascular disease, etc.). First, when it enters the intestine intact, it nourishes the beneficial bacteria and helps keep the microbiome healthy.
Low in calories, they help regulate intestinal transit, by increasing stool volume in the case of constipation and by drawing water from the digestive tract in case of diarrhea.
It reduces the absorption of toxins and bad fats and slows down the absorption of carbohydrates. Not to mention, it helps us feel full and better control our appetite.
What’s good for the gut is good for the brain: According to some scientific studies, eating fiber reduces the effects of stress and anxiety.
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Soluble or insoluble fiber, which is better?
These two types of fiber are beneficial and complementary:
Soluble fiber
Forming a gel on contact with liquids, soluble fibers (mastic, pectin, etc.) slow the absorption of carbohydrates, reduce fat and cholesterol absorption and regulate transit smoothly. It is found mainly in fruits (citrus fruits, apples, pears…), oilseeds (almonds, hazelnuts, pistachios, etc.), oats and legumes (lentils, chickpeas, etc.).
Insoluble fiber
These fibers (cellulose, lignin, etc.) act like a sponge. Increases stool volume and activates intestinal contractions. However, often, it can irritate the intestines in some. They are mainly found in wheat bran, whole grains (rice, wholemeal bread or pasta), carrots, vegetables, salads, seaweed, and fruits (berries, currants, etc.).
What are the foods richest in fiber?
All plants contain soluble and insoluble fiber, in varying proportions. Insoluble fiber is mostly found in whole grains, oilseeds, legumes, fruits and vegetables, especially in the skin and seeds for a third of the soluble.
Note from “Madam Net”: Before applying this recipe or this treatment, consult a specialist doctor.
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