Dietary Fibres – Healthy Slimming Products!
Dietary fibres have many good properties, so much is certain. But which are those actually exactly and help them really with removing? In this article we tell you more.
What are fibres?
Particularly in connection with a healthy nutrition they are in many mouth, but what are actually ballast materials? The term itself doesn’t sound really positive at first, who likes to carry “ballast” around with them?
Dietary fibres are so-called skeletal and supporting substances, or indigestible fibres from plant foods such as fruit, vegetables, legumes, nuts and cereals. Most dietary fibres are polysaccharides, i.e. carbohydrates.
Although our body cannot use dietary fibres to produce energy, they are nevertheless very important for our organism and support it in various organ and metabolic functions such as digestion.
Basically one distinguishes between two types of dietary fibres:
Soluble dietary fibres: Soluble dietary fibres such as pectin, inulin, beta-glucan and co. act as swelling agents. This means that they bind large amounts of fluid, swell up strongly and thus increase their volume in the body. And this, in turn, leads to a longer filling period. In addition, dietary fibres in the large intestine are broken down into short-chain fatty acids and gases, resulting in regular bowel emptying. In addition, soluble dietary fibres are the optimal food for intestinal bacteria, which can multiply particularly well and thus provide more stool volume.
Insoluble dietary fibres: Insoluble dietary fibres such as cellulose and lingin are particularly useful in the intestines and stimulate intestinal activity. They have a higher swelling capacity than soluble variants and are hardly degraded by bacteria, which in turn has a positive effect on stool volume and provides for more movement in the intestine and thus for a faster excretion of food remains. Insoluble dietary fibres are mainly found in fruit and vegetables.
What dietary fibres are helpful for
Dietary fibre is the perfect filling agent. The reason: The indigestible fillers swell up in the stomach and ensure that you are full longer. In addition, you have to chew fibre-rich foods longer and more thoroughly, which in turn leads to a slower rise in blood sugar.
In addition, insoluble dietary fibres stimulate intestinal activity and thus ensure a balanced intestinal flora and can prevent constipation and intestinal diseases. In addition, they bind toxins and transport them out of the body before they can cause damage.
In addition, dietary fibres play an important role in metabolism. For example, they can regulate blood fat levels and help the body eliminate cholesterol. This stimulates the production of new bile acids in the blood and increases the consumption of cholesterol.
Dietary fibres also strengthen the immune system by serving as food for the colon bacteria, which are important for the immune system, and are broken down into short-chain fatty acids, which in turn supply the colon mucosa with energy. In this way, the natural defence function against harmful germs is strengthened.
A diet rich in fibre can prevent gastrointestinal diseases such as flatulence (the iris tells us here how you can prevent flatulence. ), constipation, intestinal cancer and haemorrhoids, as well as metabolic diseases such as obesity and diabetes and cardiovascular diseases such as arteriosclerosis, heart attack or high blood pressure.
Are fibres good for losing weight?
If you want to get rid of a few pounds, a diet rich in fibre can help. Because the vegetable fibers have several good qualities at the same time, which can help to bring the pounds to tumbling and are suitable accordingly wonderfully as a slimming Maker.
Optimal saturation: As already mentioned, ballast materials bind liquid, swell up and increase the food volume. And that has so some figure-friendly side effects: The swollen up plant fibers bend likewise ravenous hunger forwards and make lastingly full. Besides they remain for the most part undigested and have a low energy density, thus relatively few calories per gram of food.
Regulation of blood sugar: Dietary fibres can slow down the breakdown of carbohydrates in the body. This causes the blood sugar level to rise only slowly and evenly, which in turn leads to the pancreas producing less insulin. On the one hand, this ensures that fat can be burned better and, on the other hand, that satiation is more sustainable.
Thorough chewing: Fibre-rich foods must be chewed thoroughly. This stimulates the feeling of satiety in the brain. The result: we feel full faster and stay full longer.
Lower absorption of fat: Dietary fibres ensure that the body absorbs and stores less fat. In addition, fibre-rich foods contain little fat.
Lots of volume, few calories: Fibre-rich foods have a low energy density, which means that the calories they contain are correspondingly “diluted” due to their larger volume.
Fibre before or after training?
Before or after training – when is the best time to consume fibre? Basically, dietary fibres have a positive effect on the health and training goals of athletes and should therefore be an important part of a balanced athlete’s diet.
However, athletes in particular should pay attention to the correct timing of their dietary fibre intake before or after training. And this depends on several factors such as the type of sport and individual training goals.
Basically, fibre-rich foods can be quite heavy in the stomach and cause unpleasant flatulence or stomach cramps. Therefore, you should avoid this directly before the workout or two to three hours before.
After the completed training session, however, you can eat fibre-rich foods with a clear conscience. On the one hand you can use it to replenish your empty energy reserves, on the other hand you can replenish glycogen stores and thus accelerate the regeneration process.
However, it is better to consume them in the form of fruit or vegetables and in combination with proteins.
How much fibre should I consume?
The German Nutrition Society (DGE) recommends that adults consume a daily minimum of 30 grams of fibre in order to benefit as much as possible from its health benefits. Converted, for example, this corresponds to 100 grams of beetroot, 200 grams of carrots, 100 grams of legumes or three slices of wholemeal bread. That is not exactly little and the admission of ballast materials is here in Germany expandable, as the national consumption study II shows. Accordingly 70 per cent of the women and 68 per cent of the men take clearly less than the daily recommended quantity at ballast materials to itself.
However, if you have been well below the recommended daily intake by experts and now want to change your diet accordingly, you should carefully increase your intake. If you are not used to it and suddenly consume too much fibre, you can be plagued by flatulence and an unpleasant feeling of fullness. And you should drink enough fluids to allow the fibres to swell.
Your Daily Need for Dietary Fibre
In order to cover the recommended daily requirement of 30 grams, the DGE proposes the following daily nutrition model:
- 3 slices of wholemeal bread
- 2 to 3 medium-sized potatoes
- 3 portions of vegetables
- 2 portions of fruit
Don’t worry, a diet rich in fibre does not necessarily have to degenerate into a boring and tasteless diet. On the contrary, it is all a question of combination.
And the switch to a more fibre-rich diet does not involve too much effort, except that you should take a more detailed look at the ingredients when shopping: for cereal products such as muesli or pasta, “whole wheat flour” should be high on the list. Or you can go straight for rye flour, which contains almost twice as much fibre as wheat flour. Basically, you’re always right with whole grain or whole grain products.