Now everyone lives in a frantic pace, where there is no time for a balanced diet. And, as a result, excess weight is a side effect of poor nutrition. At such times, many go on a diet, give up carbohydrates and try to consume more protein. Although the extra pounds will begin to disappear, the body, especially the digestive system, will receive a lot of stress. The solution to this problem is simple, it is worth adding foods containing more fiber to the body.
Fiber is a complex carbohydrate that makes up plant foods. This component is not digested in the stomach or intestines of a person, but at the same time has a positive effect on the body.
There are two types of fiber: soluble and insoluble. And various products contain one or another type of these dietary fiber. Yet each of these species plays a role in the activity of the body. Insoluble dietary fiber will not dissolve in gastric juices, but it will affect the intestines. With their help, constipation will cease to bother, digestion will improve. This type of fiber is found in bran, corn, oats, wheat, skins of vegetables and fruits. Soluble dietary fiber under the influence of gastric juice takes on a gel-like state, thanks to which a person will feel full for a long time, they also affect blood sugar levels and reduce cholesterol levels. This type of dietary fiber is found in peas, legumes, nuts, various grains, as well as vegetables or fruits.
In addition, fiber helps to remove harmful substances from the body, helps the intestines to develop beneficial bacteria and to process food. Thanks to this, the condition of the skin and hair improves, immunity increases, and weight decreases.
To maintain a healthy body, you need to consume about 30 or 35 grams of dietary fiber per day. But you should not get carried away with the use of fiber either. The rate should not be more than 40 grams per day.
When foods containing dietary fiber enter the stomach, they begin to increase in size. This is due to the fact that they interact with water, as well as with gastric juice. When the fibers swell, they form something like a lump of mucus. This lump will create pressure on the walls of the stomach, and because of this, the person will receive a signal of satiety. But in order for the fiber to swell well, you need to drink a glass of water or tea 15-20 minutes before meals.If there is not enough water in the body, then the dietary fiber will have nowhere to take water to increase in size.
Also, when dietary fiber enters the intestines, they begin to absorb the fats that were obtained along with food. This feature of fiber reduces the calorie content of food and promotes weight loss. In addition, it should be noted that fiber itself is not absorbed by the body and plays the role of an intestinal "brush". Therefore, it will “sweep away” some of the useless components on its way.
This fiber serves as food for the beneficial bacteria in your gut. Therefore, when the diet includes foods containing protein and fiber, then the person will cease to suffer from dysbiosis, the absorption of protein foods will improve, and the stool will normalize. Also, if you constantly use the required daily rate of fiber, it will be possible to protect the body from the occurrence of gastrointestinal diseases.
But fiber is not only beneficial for the intestines and the digestive system. As the beneficial bacteria in the intestines increase, the immunity improves, the body has more resistance to viruses and microbes. With sufficient fiber intake, blood sugar decreases as the body begins to absorb it more slowly.
But still, although fiber has a large number of useful properties, it is also impossible to use it without measure. Since it will speed up the digestive processes, the body may not absorb all the beneficial components obtained with food. Also, a large amount of such fibers will lead to increased gas formation, especially if you do not consume enough fluids and bloating.
Wheat bran is considered to be the leader in fiber content, because one hundred grams of the product contains more than 40 grams of dietary fiber. In 100 grams of chia seeds, this element is contained in an amount of 34 grams. Quite a lot of fiber and dried fruits, nuts and legumes. So there are about 18 grams of dried apricots. Berries such as raspberries, blackberries and gooseberries contain about 8.5 grams of dietary fiber. Cabbage, carrots, beets, tomatoes are a good source of fiber, although it contains about 2-4 grams per 100 grams of product.
Knowing the sources of these fibers, you can adjust your diet. Eating porridge for breakfast, replacing white bread with rye, as well as making snacks from nuts and dried fruits, you can significantly increase your fiber intake. It is also necessary to try to eat more vegetables and fruits that have not undergone heat treatment. But you should increase your fiber intake gradually and bring it up to the daily rate. Moreover, the rate is different for men and women, and will also depend on age.
Before you start adding vegetable dietary fiber from the pharmacy to your diet, you should read the contraindications. If you have colitis, stomach ulcers and enterocolitis, then this supplement is contraindicated. You should also adhere to the norms that will be indicated in the instructions, otherwise gas formation and bloating cannot be avoided.
In order for the body to gradually adapt, you should begin to add fiber in small amounts and take it in courses. This moment is of great importance for those in whose diet there was little of this component. If you start with a large amount right away, the fermentation of the intestines will be greatly altered, disrupting the functioning of the gastrointestinal tract. Therefore, doctors recommend starting with one teaspoon of the product, while if there are no side effects within a week, the dose should be increased to the specified rate. But at the same time, you should drink more water and exercise physical activity. Otherwise, constipation will occur.
For better assimilation of the product, it should not be combined with dairy and fermented milk products. Better this supplement will be combined with a smoothie or water. For the best effect in the work of the digestive tract, it is recommended to take additional beneficial bacteria.
On the shelves of pharmacies and supermarkets, you can see various options for this food additive. They will differ not only in price, but also in their composition. If we talk about the price, then it can vary from 100 rubles and reach several thousand. This will depend on product weight, composition and manufacturer. The most inexpensive option is regular wheat fiber, while the more expensive options are various cocktails containing vitamins, other nutritional supplements, fruit pieces, and more. There are also products aimed at losing weight, improving the structure of hair, nails and skin. Such a course will help not only to establish the work of the digestive tract, but also to completely transform.
When choosing a certain type of pharmaceutical fiber, you should pay attention to the composition. Certain ingredients can cause an allergic reaction. Do not forget about contraindications. For people with gastrointestinal problems, it is better to choose a pumpkin supplement, if there are liver problems - a milk thistle supplement would be an ideal option. And if you need to get rid of extra pounds, then you can pay attention to wheat fiber, it will relieve the body of toxins and toxins in a short time, and excess weight will go away with them.
This product from the company "Siberian fiber" is used as an additive to get rid of excess weight. In addition to the shells of wheat grain, it contains blueberries, lingonberries and cranberries, as well as rose hips and apples.
By consuming Vitamin Glade, it will be possible to improve digestion, lose weight and cleanse the intestines. You can take this supplement one to three times a day, one serving is 1-2 tablespoons. "Vitamin supplement" can be taken independently with a glass of liquid, as well as added to soups, main courses or salads.
"Vitamin Glade" is produced in a plastic can, the weight of the product is 280 grams. This supplement has a shelf life of 18 months.
The average cost is 140 rubles.
This supplement contains flaxseed flour, blueberries, apple pieces, burdock root and a wheat shell. Many are familiar with the benefits of consuming flax seeds. With their help, you can not only maintain an ideal weight or get rid of extra pounds, but also they are used for the prevention of cancer and in the treatment of diabetes.
By using this additive in food, it will be possible to normalize digestion, remove toxins. In the stomach, such an additive will swell, which will lead to the rapid removal of the feeling of hunger, and in the intestines it will allow beneficial bacteria to multiply.
Flaxseed fiber should be taken before meals 2 or 3 times a day. It can be used as a snack or added to soups or baked goods. One serving is 1 to 2 tablespoons. The supplement can be mixed with fermented milk products or washed down with a glass of water.
Produced in a plastic can, the weight is 280 grams. Has a shelf life of 12 months.
The average cost is 150 rubles.
This product is a granular dietary fiber. The composition of "Biokor live with lecithin" includes bran and wheat grain, salt and lecithin. Whole grain in this product serves as a source of fiber, and also contains B vitamins. Due to the presence of lecithin, the body will receive phospholipids. This component is especially important during breastfeeding and during pregnancy. But besides this, lecithin is needed for the normal functioning of the reproductive system, improving metabolism and protecting the liver.
Such a composition "Biokor live with lecithin" helps not only to improve digestion, eliminate dysbiosis, but also has a positive effect in the treatment of the liver, stomach, intestines and gall bladder.
"Biokor zhivaya with lecithin" can be used for breakfast along with fermented milk products or juice, it can also be supplemented with soups or main courses. This product is produced in individual packaging and has a shelf life of 1 year.
The average cost is 120 rubles.
This product from the UltraVit company is a chewable tablet with a pleasant berry-orange flavor. High Fiber is not only a source of fiber, but also inulin. Chewable tablets are free of artificial flavors and colors, and most importantly, they do not contain common allergens.
Feature of "High Fiber" is that the product is suitable for vegetarians and vegans. Even children love these chewable tablets due to their pleasant taste, and they can be taken from 4 years old. The daily rate of "High Fiber" is three tablets. The course of admission is 30 days. One jar contains 60 tablets. Once opened, the product can be stored for two years.
The average cost is 1000 rubles.
These capsules from the iHerb company are designed to restore bowel function. They can also be taken if necessary to completely cleanse the intestines. The manufacturer has collected all the beneficial properties of fiber and senna here. And senna, as you know, has a laxative effect and thanks to this helps in the fight against excess weight, as well as removes toxins from the body and has a positive effect on the liver.
Fiber Plus Senna Caps can be taken from the age of 12. It is recommended to take up to 5 capsules per day. Reception should be carried out one capsule at a time and at the same time drink it with plenty of liquid. If bloating, loose stools occur, the dosage should be reduced.
The average cost is 950 rubles.
This product is a dietary fiber made from flaxseed. A feature of Garden of Life Detox Fiber is the ability not only to normalize the digestive system, but also eliminate the recirculation of toxins. When toxins enter the intestines, they can either be eliminated from the body or resume their activity. Because of this, it is not always possible to completely rid the body of toxins. But the manufacturer in the dietary supplement "Detox Fiber" has created a special formula due to which the toxin is captured by dietary fiber and removed from the intestines. Thus, the body is cleansed.
Detox Fiber should be taken one scoop mixed with liquid. You can take the remedy regardless of food intake. One package contains 30 servings.
The average cost is 2,400 rubles.
This product from the American manufacturer "Garden of Life" is designed to support the digestive system and remove toxins from the body. Raw Fiber is a powder composed of organic matter.In its manufacture, fifteen products are used, which include sprouted grains, seeds, and legumes. Therefore, Raw Fiber contains both soluble and insoluble fiber. Thanks to such a rich composition, with regular intake of "Raw Fiber", you can not only get rid of constipation and improve bowel function, but also support the functions of the cardiovascular system, normalize blood sugar levels.
Adults should take one spoonful of Raw Fiber a day, and children from 4 years old should take 0.5 spoonful. Raw Fiber can be mixed with water, juice, yogurt or porridge. One package contains 803 grams of the product.
The average cost is 3,500 rubles.
Eating your daily intake of dietary fiber without adding pharmaceutical supplements is not easy. The rating contains supplements of three price categories, they differ in volume, composition and manufacturer. But despite this, all these models are popular and have positive reviews from buyers. But before buying a certain product, it is better to consult with your doctor and find the best option for your body.