Where does fiber and how to take it correctly

Where is the fiber contained ? This question interests many people who follow their diet. After all, fiber has a lot of useful properties: it stabilizes blood sugar, reduces the risk of cancer, cleanses the body of toxins and much more.

So where is it contained?

Before we find out which products have fiber, it is worth saying that it is better to get it in a natural way, that is, through food. Do not use supplements. Thus, your body will not only get fiber itself, but also a lot of other useful substances, for example, phytonutrients, vitamins, antioxidants and minerals.

The recommended dose per day is 25-30 g, although some nutritionists recommend 40 g. The dose of a diabetic is 50 g per day. In general, the daily dose of fiber should be selected individually. For example, bodybuilders need a lot of calories, and hence more useful elements, in particular, fiber.

If you sharply increase the amount of substance received per day, you will be worried about bloating, and if you take it too much, especially from bran, then you will earn diarrhea. Therefore, you should gradually increase the dosage.

Now, finally, we'll figure out where the fiber is. It is contained, first of all, in cereals. In whole oats and oat bran contains soluble fiber, or beta-glucan. Consuming this type of dietary fiber, the body reduces cholesterol. Rice bran will also be useful, since they reduce the number of low density lipoproteins in the body. The same properties have cognac mannan containing a highly concentrated glucomannan.

Fiber is contained in the outer layer of cocoa beans, that is, in the bran. According to experts, these bran raise the number of high-density lipoproteins and lower the level of oxidized cholesterol in the body.

Fiber is found in buckwheat. One glass of porridge will provide you with 20% of the daily allowance, so eat it more often. You will find many dietary fiber in representatives of the family of legumes: beans, lentils, peas, peanuts. Beans contain a large amount of both insoluble and soluble fiber. But do not lean on these products, as the soluble substance is fermented in the large intestine, causing flatulence.

Of course, fiber is abundant in fruits, especially soluble. Also contained in them and an insoluble type of fiber, it helps improve the patency of the stomach.

Where does fiber still exist? In nuts. Many people talk about anti-nutrients (phytates) contained in them, but if they balance nutrition correctly, they will not interfere with the assimilation of useful elements. Also, you can simply soak the nuts for germination, and then dry them. Phytates split into phosphate and inositol.

Especially rich in fiber seeds. Linen contain about 7 g of substance per 1 tablespoon. Seeds of sesame are also rich in it. Due to insoluble fiber, lignan, seeds reduce the risk of cancer.

Where is the fiber, besides this? Of course, in vegetables, and in large quantities. Pay special attention to spinach, cabbage, asparagus and broccoli.