Fiber: is it worth eating? When should you watch out for it?

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Do you have a problem with constipation? High cholesterol? Can’t lose weight? Or maybe you are constantly hungry? There is one answer to all these questions: fibre! But too much of it is not healthy either. Find out why it is worth taking care of the right amount of fibre in your diet.

Fiber prolongs the digestion time of a meal. Thanks to it, glucose is gradually absorbed by the body. This is important information, especially for people with diabetes, as well as for those who feel sudden sleepiness after a meal. What is more, after eating, even a small meal, but rich in fiber, we feel full for longer. Why? Because it binds water, swells and increases its volume. Thanks to this, information about satiety is sent to the brain.

Fiber also stimulates peristaltic movements of the intestines, thanks to which undigested food is removed from the body faster. In addition, the body sweeps away all harmful substances.

It is also worth knowing that the consumption of fiber reduces the risk of cardiovascular disease, cancer, and also reduces the level of bad cholesterol and regulates blood sugar.

Where can you find fiber?

In whole-grain rye or mixed bread, groats (buckwheat, millet), brown rice, pasta made of graham flour, oatmeal, bran, as well as vegetables and fruits, such as plums, apples, bananas, raspberries, blueberries, blackberries, currants, carrots, beans, broad beans, peas, celery, parsley, Swiss chard, horseradish or cauliflower.

You will also find plenty of fibre in pumpkin seeds, sunflower seeds, hazelnuts, almonds, coconut shavings or dried fruit: apricots, figs, raisins or cranberries.

Is it possible to overdo with fiber in the diet?

Yes! Therefore, it is worth keeping common sense. Fiber is very important to the health of our body, but excessive intake can do more harm than good. Too much can hinder the absorption of minerals and vitamins and even lead to anemia. Fiber significantly impedes the absorption of calcium, iron, and zinc, which may also affect the condition of our hair, skin, and nails. Importantly, fiber reduces the absorption of birth control pills.

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