Good Lifestyle

Are you tired of trying food after a diet and never see results? It's probably because your food plan did not leave you if you are satisfied in the long run and probably because you do not have enoughfiber on a daily basis.Fiber actually plays an important role in weight management for long-term people, and yet people still do not get enough.

According to the USDA, it is recommended to obtain at least 25 years (for men) with 38 grams of fiber per day. Yet, while it seems small, it's not as small as whatThe average American generally gets now, which is only 10 to 15 grams a day.

Ten grams may not seem much, but when you look at how appropriate the consumption of fiber is decreasingwill affect the body over time, the results are quite serious. Not only with regard to the winning weight and obesity, but it is even linked to a myriad of autoimmune diseases.

In order to better understand the fiber, we did the search and we talked with two professionals of the body fiber, including the main repercussions that take place when a person does not have enough.

Which fiber made to your body

The fiber is actually indigestible - it goes into your system. Fiber is part of the carbohydrates found in the vegetable cell walls, which is why common objects come from plants present it as fruits, vegetables, whole grains, beans, legumes, lawyers, leafy greens and more Again.

"There are two types,soluble and insoluble, "saysAmy Goodson, MS, RD, CSSD, LD. "The soluble fiber is the type that can help your heart health helping to reduce the total and bad cholesterol level. Insoluble fiber helps gastrointestinal health, acting as a" broom "to help push stuff."

Because of the way it moves in your body, it really comes back yourmetabolism And helps you feel full for long periods.

"When you digest food, your body spends calories," saysTanya Zuckerbrot MS, RD and founder of theF diet factor. "The fiber is indigestible, the fiber does not have calories, but your body tries to break it, so in this attempt, your body tries to break it, and we call itthermogenesis. Thermogenesis is all that increases the internal temperature of your body that finally affects your metabolism. So, the more fiber you eat, the more fast your metabolism. "

Not just that butFiber can actually attach to toxins in the body, as well as the calories and adipose cells you are taking in and rinse.

"Fiber acts like a sponge in your stomach and in your intestines," says Zuckerbrot. "It combines with cholesterol and estrogen and body toxins and huppriers. In addition to all these things, fiber can actually combine with greases and calories. When you eat fibers with foods with calories and fats, the fiber binds with one percent of these calories and fat and the HUPPRIERS of the body. So, rather than 100% of these calories and those greases entering your bloodstream where they can finally land with your thighs and Your hips and belly, a percentage of these calories can combine with the fiber that can not be digested because it is evacuated - and these calories and grams of fat are found in the toilet bowl. "

Because of this process,studies show that getting a sufficient amount ofalimentary fiber can significantly reduce the risk of weight gain. Because the body feels full of fiber, people are less likely to eat in the long run, creating a caloric deficit over time.

"For weight loss, the fiber is useful because it helps you go faster and stay full longer," says Goodson. "It can help people take less calories at meals and stay satisfied for a longer period before looking for something else to eat."

Fiber is important for the health of the Gut

Fiber not only helps weight management, but it plays an important role in reducing inflammation in the body and the risk of autoimmune diseases.

According to Zuckerbrot, everything starts with your microbiome. Without fiber, the microbiome wall mucosal begins with thin. The bacteria close to your Gut wall will come into your blood, which produces a cytokine. Cytokine causes inflammation andAccording to studiesIt is linked to all kinds of autoimmune diseases, including psoriasis, alopecia, Crohn, colitis, Parkinson, MS, obesity, certain forms of cancer, etc.

"The roller that fiber plays in the health of the intestines is fascinating," says Zuckerbrot. "You can repopulate your microbiome with a high fiber diet, which is why you hear so much prebiotics and probiotics."

Your microbiome has a microflora, a collective bacterium that helps you digest food.

"Think of microflora as small men," said Zuckerbrot. "When the fiber passes, they shocked on it, then they can reproach. And then this repopulation is when the intestine wall thickens, and that's what you want."

Zuckerbrot quickly mentions the Hazda tribe, an African tribe that has been heavily sought in the past because of their diet, which consists of 100 to 150 grams of fiber a day.In a study on their faecesResearchers have found a wide variety of microbes compared to those who eat a typical Western diet.

How can you integrate more fibers into your diet

Make simple swaps. Eating a high fiber diet does not require you to solve all this, it simply means that you can do some single swaps to get your recommended daily intake. "I would say I would say to exchange a watermelon cup to a cup of raspberries. You know that a cup of water melon is 1 gram and a cup of raspberries is 8. Spending lettuce in Kale, who Take you from 1 gram to 3 grams. Pass from [a slice of white bread to whole wheat bread, so it takes you from 1 gram to 5 grams. Spend by K or special corn to All-Bran, C '13 grams, "says Zuckerbrot. Check out our list ofHigh fiber foods for assistance.

Strive from 5 grams of fiber per meal, or more. Goodson says that if you try to integrate at least 4 to 5 grams of the fiber in all your meals and snacks, you will get closer to what you need. "Concentrate to eating fully whole grains, vegetables, fruits where you can eat the skin, beans, lentils, nuts and seeds can help you make sure that you get enough! Stir a variety of These foods in all your meals and snacks can add a variety and fiber, "says Goodson.

Help it slowly. You will probably live a little gas at the beginning, but like Zuckerbrot says "that will also pass". She points out that her stomach is flat and non-carving, even after eating 60 to 80 grams of fiber a day and says it will pass. "I would say introduce fiber slowly, 10 grams. So open your way up to 20 grams then 30," she says.

Water is essential. "It is so important when adding fiber to your diet is to mount your cash consumption. To eat a lot of fiber without proper hydration,Fiber can harden, "says Zuckerbot." You want to make sure you drink plenty of water. I recommend all 10 grams of fibers [drink] 1 liter of water. So, if you get 30 grams of fiber, there should be 3 liters ... which equates to about 12 cups of water a day. "

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