A diet based mainly on plant-based foods is rich in dietary fiber. ‘Dietary fiber’ generally refers to the cell wall of a plant and the parts of the plant that have no real nutritional value, but are very important for the entire digestive system.
Fibers promote digestion
Eating plenty of fiber, drinking plenty of water, and exercising will help keep your digestive system working optimally. The more fiber you eat, the more water the digestive system can absorb. This ensures easy bowel movements. A high-fiber diet also helps control blood sugar and lowers cholesterol. Fiber gives you a feeling of satisfaction, making you less likely to reach for sugar and fatty foods.
Soluble and insoluble fiber
There are two types of fiber: soluble and insoluble fiber. Many food products (especially whole grains) contain both.
- Soluble fiber slows the absorption of carbohydrates and allows sugars to be released slowly into the bloodstream. Most fruits and vegetables contain soluble fiber.
- Insoluble fiber can be found in nuts, bran, rice and fruit peels: they simply pass through the intestines without dissolving.
Vegetarians consume more fiber
Vegetarians consume more fiber compared to people who mainly eat meat, potatoes and white bread. Plant-based food is low in saturated fats, rich in essential fatty acids, rich in antioxidants and phytonutrients. These plant components provide effective protection against all degenerative diseases, including heart disease, cancer and arthritis.
Higher fiber intake recommended
Most people should increase their dietary fiber intake. It is a fact that people who eat a lot of fiber have better digestion and much fewer constipation problems than people who eat a low-fiber diet. High fiber intake also reduces colon and colon cancers. And there are nutritionists who recommend consuming more fiber-rich foods for skin problems such as acne. In general, it is recommended to consume approximately 25-35 grams of dietary fiber daily. This is easy if you regularly eat whole, unprocessed plant products. Vegetables are excellent sources of fiber. One cup of cooked carrots contains as much fiber as 3 slices of whole wheat bread or 3 cups of oatmeal.
- whole wheat bread, rye bread, whole wheat crispbread;
- oatmeal, granola, grits, whole wheat flour;
- brown rice, whole wheat macaroni and spaghetti;
- legumes such as kidney beans, white beans, capuchins and lentils;
- all vegetables, raw and cooked;
- all types of fresh fruit, preferably with peel;
- dried fruits such as plums, raisins, currants and figs;
- nuts, peanuts, sesame seeds and linseed;
- whole wheat biscuits, whole wheat biscuits, gingerbread with raisins.
Fruit and vegetables, a different story
A diet rich in dietary fiber is important to prevent many diseases. More and more doctors are urging people to eat three to five servings of vegetables and two servings of fruit every day to reduce the risk of heart disease, cancer and other chronic degenerative diseases. It has long been known that fruits and vegetables have a protective effect against cancer . Those who eat five portions of fruit and vegetables per day reduce their risk by half compared to those who eat only one portion per day.
The healthiest types of vegetables are garlic, onions, broccoli and other types of cabbage. The common factor between garlic and cruciferous vegetables is their high content of organic sulfur compounds. These sulfur compounds play a fundamental role in our metabolism, especially in detoxifying the liver.
Unfortunately, only ten percent of the population meets the lowest recommendation of five portions of fruit and vegetables per day.
Problems with fiber?
Some people cannot tolerate a high-fiber diet due to certain intestinal conditions. But even if you are not used to eating a high-fiber diet, it is not good to start eating a lot of fiber from one day to the next. For example, you may experience stomach ache or flatulence. It is better to increase fiber intake very gradually, starting with soluble fiber, while drinking plenty of water, preferably between meals. Also
pay attention to children: children who eat a lot of fiber sometimes develop a calcium deficiency
Want to know more about dietary fiber?
Anyone looking for more information about dietary fiber and its importance on digestion should definitely consult the website ofgezondheidsplein.nl. This site has now built up an excellent reputation as a source of reliable medical information that is also easy to follow for the layman.