Why should you add fiber to your diet and whether it helps lose weight

Why is it important to use fiber

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Fiber is important not only for digestion but also for health in general. Research results testifythat she can lower cholesterol, lower blood pressure, protect against heart disease and even to promote weight loss.

« Up. Life » has examined what fiber is, why it is important for the body, in which products it contains and whether it is advisable to use it on weight loss and call it « natural Osmpic« .

What is fiber?

By by the words nutritionist Beta redfiber – This is a type of carbohydrates that the human body cannot split. There are two types of it – soluble and insoluble.

Soluble fiber helps with constipation, stabilizes blood sugar, lowers cholesterol and controls weight, and insoluble-promotes better food through the gastrointestinal tract, which helps to avoid or overcome constipation.

Benefit from the use of fiber

• Supports the functioning of the digestive system.

• It can help reduce the level of « bad » cholesterol.

In particular, it is a soluble fiber that can prevent the body from absorbing « bad » cholesterol that enters the body with other products.

« Soluble fiber binds to cholesterol and bile acids in the digestive tract, preventing it from being absorbed into the blood », – says Beta Red.

• Supports blood sugar.

Cellulose slows down the rate of digestion of food as well as glucose absorption.

« Soluble fiber slows down the rate of digestion of food in the stomach, allowing small bursts of energy to be released into the blood, which allows the body to slowly process it.

The tissue of this type becomes a gel-like substance in the gastrointestinal tract, which slows down the digestion of carbohydrates « , – explains nutritionist Bet Red.

• Reduces the risk of developing certain diseases.

In particular, colorectal cancer, gastrointestinal tract, heart disease, obesity, stroke and type II diabetes.

• For a long time retains a feeling of satiety and helps control weight.

« Fiber can be useful for weight control, promote satiety, allowing you to eat less and less. Regulation of blood sugar also helps to reduce appetite »– explains the nutritionist.

Is it advisable to call fiber « natural » lamp?

Ozempic is an injection drug whose main active substance is seaglutide. He designed For the treatment of diabetes, however, it is often used for weight loss, because the drug inhibits appetite.

Cellulose may have some effectssimilar to the effect of « Ozempika » in terms of control of appetite and blood sugar due to the ability to slow down digestion and create a feeling of satiety. However, it has a weaker and less specific effect.

Where is the fiber and how to add it to your diet?

Cellulose contained in:

• whole grain products, such as barley, bulgur, brown rice, whole grain bread or pasta;

• fruits;

• vegetables;

• beans, peas and other legumes;

• nuts and seeds.

Nutritionist and Natriology Doctor Anna Taylor advises Add the fiber gradually to your diet.

« If your body is not accustomed to it, excessive use can cause bloating and cramps. To avoid this, gradually increase the consumption of high -fiber products for several weeks.

Another important advice is that when adding fiber to your diet, be sure to drink enough water. The fiber absorbs water, but if you are not moistened enough, it can cause constipation.

If you slowly and gradually increase the consumption of fiber, drink a lot of fluid, your body is better adapted ”, – explained Anna Taylor.