Fiber is valuable health. To avoid incompatibilities, the composition of the total diet are changed consistently.

Fiber is important nutrients and can protect against many diseases, will not be tolerated by everyone. Incompatibilities have usually had nothing to do with the fiber itself, but with an incorrect composition of this nutrient. A nutrient-rich, balanced diet gets along well with experience, not the usual food industry, which consists of a high proportion of white flour, sugar factory, animal protein, hydrogenated fats, canned food and a small amount of vegetable fresh food. A slow change in diet will help.

The term dietary fiber

is unfortunate and scientific dietetics there it did not (Dr. Bruker Our food our destiny). In the history of dietetics, he appeared very early when you have walked away from foods that consist of only three nutrients: protein, fat and carbohydrate. Everything else was considered at the time to be worthless, unnecessary, just for ballast. Only after the nutrients have been discovered, including the water-and fat-soluble vitamins, especially the B complex, minerals, trace elements, enzymes, unsaturated fatty acids, flavors and fibers (fiber) are, it was clear that one so the term could no longer use. That he has kept to this day still is surprising. Attached is fibers instead the international term (fiber Engl. = Fiber) to use.


Fiber and their good qualities

These indigestible for the organism high molecular weight carbohydrates have important properties: Even in the stomach fibers bind large amounts of water and swell in fact. This is the reason why they act as comforting and are ideal for weight loss. In the intestinal tract, they act like an intestinal broom keep the digested food supple and counteract constipation. The blood sugar rises after eating high-fiber foods to eicher much slower and is not as fast again, such as when shooting isolated carbohydrates in the form of plant sugar and white flour.

Fibrous components of legumes and whole grains (including cellulose, hemicellulose and lignin) are among the most insoluble fiber. They are virtually undigested excreted in the stool and can again in sensitive individuals indigestion (gas, bloating) trigger. If that’s the case, you should resort to soluble fiber. They usually come in fruit and vegetables before (for example, green leafy lettuce, tomatoes, carrots, zucchini) are degraded by intestinal bacteria to short chain fatty acids, and are therefore easier to digest.

What to consider when moving to high-fiber diet

For health reasons, it is certainly advisable to include more fiber rich food. So that works without digestive problems, fiber intake should be increased gradually. Proceeding in accordance with the following schedule is recommended:

First Week: Replace bread made of bright white flour by Whole wheat bread. this is need not be quite grainy whole wheat bread, bread from a mild coarse or fine shredded whole grains is good too.
Second Week: Use whole grain pasta, rice and flour.
Third Week: Replace desserts (pudding, stewed fruit) with fresh fruit
4th Week: Eat vegetables every day, for example, peas, carrots, potatoes and pulses.
5th Week: Replace one meal by various unsweetened muesli mixtures (including those blended to taste) with yogurt from cow’s milk or vegetable yogurt from soy milk.