Dietary fiber reduces the risk of high blood pressure, obesity, diabetes and the like – Heilpraxis

Blood sugar, blood fat and blood pressure levels: why fiber is so important

Experts repeatedly complain that there are too few people in this country fiber eat. The dietary fibers can contribute to reducing the risk of various diseases how diabetes, obesity or high blood pressure to reduce.

The name sounds misleading: Dietary fiber is anything but “bulk”. The dietary fibers not only ensure smooth digestion and a healthy intestinal flora, but can also help to prevent various diseases. In order for fiber to be able to fully develop its positive effects, drinking enough is particularly important, explains the South Tyrolean Consumer Center in a current issue Message.

High-fiber diets reduce the risk of death

Fiber encourages chewing, increases the feeling of satiety, stabilizes blood sugar levels and prevents one constipation before. The best conditions for a functioning digestion. In addition, the dietary fibers have other positive properties in the body.

A high total dietary fiber intake can reduce the risk of severe overweight (obesity), high blood pressure and coronary heart disease (CHD), according to the Austrian public health portal “Health.gv.at“.

Also a regulation of the blood sugar and blood lipid levels and a reduction in the risk of colorectal cancer and type 2 diabetes mellitus has been associated with a high dietary fiber intake.

In addition, a high-fiber diet not only reduces the risk of dying from cardiovascular diseases or cancer, but also also reduces the risk of death all in all.

This is confirmed by meta-analyses of observational studies, reports the German Nutrition Society. V (DGE).

Plant-based foods

Dietary fiber occurs in its natural form almost exclusively in plant foods and mushrooms. Important suppliers are whole grain cereal products, legumes, vegetables, fruit, nuts as well as seeds. Animal foods contain little or no fiber.

Depending on their chemical structure, the various dietary fibers can have different amounts water bind, which is why they are divided into (water) soluble and (water) insoluble fiber.

Soluble fibers such as pectin and inulin, which are primarily found in vegetables and fruit, can multiply in the digestive tract own weight store in water and bind other substances to themselves.

In the large intestine, they are partially broken down by the intestinal bacteria and thus promote a healthy one intestinal flora. The bacterial degradation products protect the cells of the intestinal mucosa, which presumably reduces the risk of colon cancer, writes the South Tyrolean consumer center.

In addition, soluble fiber has a positive influence on the blood cholesterol levels.

stimulate digestion

Insoluble fibers such as cellulose and lignin are mainly found in cereals and legumes. They cause the food to be chewed longer and they increase it satietybecause they already increase the volume of the chyme in the stomach.

These dietary fibers promote the digestionby stimulating intestinal movement and accelerating the intestinal passage. And they cause blood sugar levels to rise more slowly after eating.

Insoluble dietary fiber is only made up to a small extent by the gut bacteria broken down and mostly excreted in the stool.

At least 30 grams per day

“For dietary fiber to be able to develop its effects, it is necessary to drink enough”explains Silke Raffeiner, the nutritional expert at the South Tyrolean Consumer Center. “A high-fiber diet in combination with one that is too low fluid intake can lead to gastrointestinal problems.”

While fiber is not considered essential, it is there benchmarks for their supply. The DGE recommends a daily intake of at least 30 grams for adults. However, surveys show that about 70 percent of the population does not reach this value.

If you eat plenty of vegetables, legumes, whole grains, and fruit, and regularly eat small amounts of nuts and seeds, you shouldn’t have a hard time enough absorb dietary fiber. (ad)