The best way to eliminate toxins
Every day, to ensure normal bowel function and toxin removal, you need to eat an average of 25-40 g of fiber, after 50 years – a little less, about 20-30 g, and pregnant and lactating mothers – 28-29 g.
Non-starchy vegetables are the best sources of fiber and should be present on your table. To roughly represent the volumes: 100 g of white cabbage contains 2 g of fiber, 100 g of tomatoes – 1.4 g, cucumbers less than one gram, fresh green peas – 5.5 g, porcini mushrooms 26 g.
Bell peppers contain 1.9 g, eggplants 2.5 g, beets 2.5 g, carrots 2.4 g, pumpkin 2 g, avocado 7 g, pear 4 g, figs 18.2 g of fiber. Almost all berries are rich in dietary fiber (fiber). The leaders are strawberries and raspberries. 100 g of fresh raspberries contain about 6 g, and strawberries – 2.2 g of fiber.
A lot of it is contained in cereals: oatmeal, buckwheat, pearl barley, rice. 100 g of cooked porridge contains 2.5-5 g of fiber. However, for its amount to be really significant, the cereal must be whole, not subjected to long industrial processing. A slice of real whole grain bread does contain 3-5 g of fiber.
Another source of fiber is special breads and pharmacy fiber. They are used if you need to increase the amount of fiber in your diet. This is best done individually, at a consultation with a nutritionist at our Center.
But ready-made instant cereals and canned fruits are devoid of most of the fiber. They also contain a large amount of sugar and other potentially hazardous substances.
There are at least three benefits for our figure that fiber brings:
– we don't experience bouts of "wolf hunger" that make us eat huge portions. Fiber slows down the absorption of simple carbohydrates. At the same time, insulin levels are normalized and blood glucose levels are stable.
– we have a reduced craving for simple carbohydrates – baked goods and sweets.
– we do not overeat: fiber-rich foods should be chewed thoroughly. This not only prolongs the pleasure of eating, but also makes you eat more slowly and get fuller. We are full, and the calorie content of the diet is low. Fiber is not absorbed or digested by the body's food enzymes,
What are the benefits of dietary fiber (the second name for fiber)?
– boost immunity: help the growth of the population of "good" bacteria in the intestines, and protect against adverse changes in the intestines.
– reduce the risk of obesity and the development of metabolic syndrome.
Of course, fiber is not a panacea, but it is one of the most important components of a healthy diet.
Another important thing: too much fiber can cause such an unpleasant phenomenon as flatulence. Everything is good in moderation!