I must admit – before I took lessons on nutritional therapy at a medical school, cellulose didn’t seem so interesting to me. I thought I knew everything about her. You take it when you need to go to the toilet, and you’re done. Right?
Wrong. In just a few years, after completing my nutritional training, I became a strong proponent of increasing the amount of fiber in Western diets. Why?
Because fiber is a safe and inexpensive health food that is good for the whole body, not just the digestive tract. Not all fiber is created equal, so science really matters when it comes to fiber for your health. And here’s the truth.
Effects of fiber on health
Cellulose can help with conditions such as allergies, heavy metal poisoning, cognitive impairment, asthma, irritable bowel syndrome, osteoporosis, and others. There is also evidence that it prolongs life.
Yes, you read that right. Eating Fiber Regularly Can Help You Live Longer!
If there was a drug that gives us everything that fiber does, then I’m sure that one dose of such a drug would be worth a million dollars. And if you take into account the fact that fiber has only minimal side effects, then we get an incredibly effective, safe and valuable remedy, which in many ways surpasses the properties of any pills available.
Due to the fact that all these vegetables and fruits are available at the nearest grocery store, we often overlook them or take them for granted rather than medicine. For the health of your skin, gut and longevity, you still need to give fiber a try.
In this article, I explain what fiber is, in what many forms it can be obtained, and how to use it safely and targeted for specific health benefits. Let’s dive into the details.
What is fiber?
Fiber is starches that the human digestive tract cannot completely convert into sugar. Fiber is a type of carbohydrate; they come exclusively from plants and grains such as vegetables, tubers, grains, legumes, nuts and seeds.
You won’t find fiber in meats, eggs, cheeses, and vegetable oils. That is, if we are talking about fiber, then we are talking about plants.
Why you need to consume fiber with water
When it comes to the movement of substances through the digestive tract, then many are familiar with the combination of fiber + water, but if you do not know about this yet, let me explain. Fiber only helps regulate stool if we consume it with water.
That is why in the recommendations for use fiber it is always indicated to drink it with a large glass of water. What happens if you consume only fiber without drinking water? It can cause constipation, which means the result can be completely opposite to what you expected!
This is because in the digestive tract, fiber and water cause an increase in osmotic pressure, which pushes more fluid through the colon membranes. This stimulates peristalsis – movement in the large intestine. Without water, fiber simply creates volume that has nowhere to move. This volume simply stays in place and you cannot effectively push the feces through your digestive tract.
What does this mean for you? Just that whenever you take dietary fiber supplementsyou need to take them with water or as directed on the package. In this case, they will work exactly as you want.
There are several other ways to increase and control your fiber intake.
Sources of fiber
Fruits and vegetables
Eating fresh fruits and vegetables as a source of fiber is great because they already have their own ideal fiber to water ratio, meaning you don’t have to worry too much about the latter. This rule applies even when it comes to eating half-dried fruits, such as prunes.
Foods high in fiber tend to taste great and also contain other beneficial ingredients that can improve human health. For many people to eat black beans and avocado brownies gluten-free flour much nicer than taking a fiber pill.
Fortunately, both of these methods are great for consuming more fiber.
Nuts and seeds
Another great way to get more fiber is to add more to your traditional recipes. nuts and seeds or use them as a healthy snack throughout the day.
I often advise my patients to add flax-seed and chia seeds to foods like oatmeal, baking mix and even mouth-watering dishes like chili and soups. The bonus of these fiber-rich foods is their high content omega 3 fatty acidswhich are basic for human health.
Finally, if you do not like or cannot eat a lot of fruits, vegetables, nuts, or seeds, you can take dietary fiber supplements every day so you can be sure you are getting the 25 grams you need per day as the American Heart Association’s guideline. Let me remind you again – take with plenty of water.
Fiber promotes daily detoxification
You can think of fiber as a broom for your digestive tract. By keeping the fiber intact in the digestive tract rather than turning into water, it helps remove waste like a broomstick. This is a great remedy for those looking for a daily detox!
Recently, the word “detox” has acquired a tinge of advertising trick. And this is very unfortunate, because our bodies actually every day and completely on their own remove toxins from the bloodstream and cells, if they function correctly. This is basic human physiology. If you didn’t get rid of the waste enzyme reactions, you would die. Therefore, detox is natural and important.
Detox does not come to us in the form of a special potion or pill, but it happens naturally if we eat the right foods, drink enough water, and consume enough fiber… Let’s see what science says.
How our body’s natural detoxification process works
Our lymph, liver, kidneys, skin and digestive system are the “excretory” organs of the body. The excretory organs are responsible for the elimination of harmful biological substances arising from any enzymatic reactions in the body, as well as toxic substances that we encounter in the environment. They are our natural detoxification systems.
In particular, the liver is responsible for filtering 100% of our blood every day. It pushes toxins and waste products out of the bloodstream and then carries them through the first and second stages of detoxification.
The liver then “packs” the deactivated and bound toxins into bile, which is stored in the gallbladder. After that, the gallbladder releases …