Why are fibers important?
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Most people know it's important to eat dietary fiber, but do you actually know why and how?
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Fiber is a collective term for a number of carbohydrates that are not, or only partially, digested. They play an important role in your health.
The reasons why fiber is healthy:
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Fibers do not digest in your body, they leave the body through the stool. Fiber absorbs moisture in your intestines. This has a beneficial effect on bowel movements. People who have problems with their bowel movements should make sure they get enough fiber. Dietary fiber has a beneficial effect on the bad cholesterol in your blood. With a good cholesterol level you have less chance of cardiovascular disease. Fibers provide a feeling of fullness for longer. They provide no calories, but fill your stomach. This is especially important if you are losing weight. Fiber slows down the transport of food through the intestines, causing blood sugar to rise and fall more slowly, this could have a positive effect on the prevention of type 2 diabetes, but this has not yet been scientifically proven. Fiber comes in many different types. Roughly, a distinction is made between soluble (fermentable) and insoluble (non-fermentable) fibers.
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu -
45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad -
30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade -
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
Soluble and insoluble
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Soluble fiber is broken down in the colon by bacteria. They serve as food for 'good' bacteria in the gut, but also as food for the intestinal cells themselves. They thus contribute to a good immune system, because these bacteria and intestinal (epithelial) cells support the immune system and ensure that pathogens have less chance. Non-soluble dietary fiber is not broken down by bacteria. They remain intact and can absorb moisture. In this way they increase the volume of the stool and keep it supple. In this way they contribute to a good bowel movement. To take a healthy diet and therefore take good care of your body, it is important to vary. Because fiber is in different products, you can easily vary and still put together a delicious meal.
Which products can you choose from?
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All kinds of fruit and vegetables. All wholemeal products (wholemeal bread, crackers, gingerbread, rusk). Potatoes, wholemeal pasta, brown rice. Legumes. Nuts and seeds. Breakfast cereals. A person needs about 30-40 grams of dietary fiber per day, however this depends on your height, weight and gender. You can use the formula for approximately 14.2 grams per 1000 calories.
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All kinds of fruit and vegetables. All wholemeal products (wholemeal bread, crackers, gingerbread, biscuit). Potatoes, wholemeal pasta, brown rice. Legumes. Nuts and seeds. Breakfast cereals. A person needs about 30-40 grams of dietary fiber per day, however this depends on your height, weight and gender. You can use the formula for approximately 14.2 grams per 1000 calories.