Image with text

Positive health effects through a high -fiber diet

Fillers have many positive effects on our health. Among other things, they favor our intestinal health, improve our sugar metabolism and cholesterol levels. Several studies have already examined whether fiber can also reduce the risk of certain cancer. But what are fiber? And how much of it do I have to take to myself in order to benefit from these positive effects? In this article you will find out everything you need to know about fiber.

What are fiber?

Fillers are food components that our enzymes in the small intestine cannot be completely digested or even continued undigested into the large intestine and ultimately excreted. Most of the fiber can be found as cell wall components in plants. These cell walls give the cells their shape and strength, which is why they often have a fibrous structure. That is why fiber is often referred to as "food fibers" or in English "Dietary Fibre".

Roughly, fiber can be divided into two groups. Water -soluble and water -insoluble fiber.


1. Water -soluble fiber (e.g. pectin, inulin flea and flax seeds) sources in water and form a gel-like consistency. They bind large amounts of water themselves and make the chair softer. This makes it easier to empty the bowel. They also serve our intestinal bacteria as food and thus promote the development of a healthy intestinal flora.


2. In the case of insoluble fiber (e.g. cellulose made of grain and legumes) are fiber fabrics that bind much less water. They are excreted almost unchanged, but still contribute to a larger stool volume and thus ensure accelerated stool emptying.
The third, additional group is also the resistant strength. The resistant strength is water -insoluble, but still serves the intestinal bacteria as good food.


👉🏼 The soluble fiber include, for example, fruit fruit meat, oats, barley, flax seeds, onions or legumes. Insoluble fiber are, for example, whole grain cereals, root and leafy vegetables, or fungi. Foods that belong to the group of resistant strength include bread, boiled potatoes or immature bananas.

Share information about your brand with your Customers. Describe A Product, Make Announcements, Or Welcome Customers to your Store.

But why are fiber so healthy?

Because of the partly Strong processing of food Most fiber is removed in today's days (e.g. through grinding processes or peeling of grain grains). In addition, we take average less vegetable food to us.
However, these fiber is important and very healthy for us. On the one hand they have one positive effect on our intestinal peristalsis (Movement of the intestine). Due to fiber, not only ours increases Chair volume, but the fiber also have the property of binding water and thus making the chair softer. That works positive for intestinal profit and can help with constipation.

On the other hand, fiber is needed in order to be a source of food in the intestine for the source of food for the Lactic acid bacteria To serve and promote their growth. This growth of good bacteria has a major effect on our organism. When the lactic acid bacteria break down this feed in the form of fiber, this creates Short -chain fatty acids. These in turn are the food for our cells that are in the Intestinal wall condition. This process also lowers the PH value In our intestine. Everything together leads to a good one Intestinal flora With an optimal pH value, which is positive about our Intestinal mucosa effect, the growth of undesirable bacteria inhibits and a better absorption of Minerals leads in the intestine. The enzyme dao is also better produced in a healthy intestinal mucosa than in a patient, so that histamine im Small intestine can be sufficiently reduced.


Through this health -promoting effects On our Intestinal flora and peristalsis could already be examined in several studies that fiber not only preventively, but also positive for inflammatory bowel diseases such as Crohn's disease or Ulcerative colitis can work. Studies also examined that an increased supply of fiber also at Irritable bowel complaints can help.

In addition to the positive effects on the intestine and the intestinal flora - and thus also on that immune system - but also work fiber cheap in terms of weight regulation and our sugar metabolism. Because if we lead enough fiber to ourselves, the transport from the stomach into the intestine is delayed due to the tougher food porridge. Due to these "small portions" that arrive in the intestine, the pancreas release less insulin and there is one less strongly sloping blood sugar levels. This can be done in turn Cravings, Overweight or Diabetes mellitus type 2 protect.


👍🏼 Further advantages:

• The presence of fiber in the food ensures that it is better chewed and thus to better use of nutrients.
• Fillers are stomach fillers and saturate sustainably. They also deliver few calories.
• Fillers can lower cholesterol levels.
• Fillers block the lipases and therefore less fat is absorbed out of food and there are no annoying grease handles.
• Fillers inhibit the settlement of mushrooms in the intestine.
• You can adsorb toxins and other undesirable pollutants and exit from the intestine. That is why they are part of a good intestinal renovation to effectively clean the intestine.

Share information about your brand with your Customers. Describe A Product, Make Announcements, Or Welcome Customers to your Store.

But how many fiber we have to take to us to ourselves
to benefit from health benefits?

👉🏼 The World Health Organization (“WHO” for short) recommends taking at least 25 g daily for adults.

👉🏼 This corresponds to approx. 100 g chickpeas (17.4 g fiber), 200 g raw, green peppers (7.2 g fiber) and 100 g apple with shell (approx. 2 g fiber).

👉🏼 When consuming these foods (and quantities), the total amount of 26.6 g fiber.

👉🏼 If necessary, preparations can also be taken with supporting ballasts.

👉🏼Do you already know our psyllium husks? These can either be taken in powder or capsule shape to support the fiber supply.

Share information about your brand with your Customers. Describe A Product, Make Announcements, Or Welcome Customers to your Store.

Image with text

Advertising

  • The Organic psyllium husks capsules
    contain the powder -ground shells of the psyllium seeds. Together with water, they form a gel that loosens the stool in the intestine And so accelerates the intestinal passage.

Shop now

  • The Psyllium husks consist of finely ground psyllium husks and contain 80% fiber. They can be added to all baking recipes.

Shop now

Unwanted side effects of fiber

Often voices are loud that fiber will not be tolerated and too Flatulence and other Intestinal complaints can lead. Especially people with one sensitive digestive system and those affected one Histamine intolerance should consider some things when taking fiber so that it does not undesirable side effects comes. Especially with one Histamine intolerance it is advisable to slowly integrate fiber into the food, especially if you have so far been very low -fiber has fed. Bit by bit you can then increase the number of fiber.
Here are some Basic rules For taking fiber:

• Fillers should not as a main meal and also non -insulated be taken, but rather In the form of side dishes (from fully -fledged foods).

• Less good fiber Find in Wheat or oat bran or also in Raw whole grain productsif these are consumed in too large quantities. Raw whole grain products often contain difficult to digest secondary plant substancesthat can lead to intestinal problems. Is better to use germular grain or flakes here, since the problematic substances are broken down by germination.

• Drink a lot When eating fiber is essential to avoid constipation.

• It also depends on the correct combination of fiber: Fruit should always be alone, 30 minutes before a meal and Not in combination with sugar or grain products be eaten. Otherwise this can be too undesirable Digestion problems lead.

• consumption Good fiber, such as: green leafy vegetables, green smoothies, dried fruits, oil seeds, kernels, coconuts, sprouts, vegetables such as celery, cabbage, salsify or pseudo -cereal such as quinoa, millet or amaranth.

• Flax seeds and psyllium should best before consumption soaked become.

• Avoid bad fiber such as: unexpected cereals and products made from it as well as uncomfortable legumes.

• Start slow With the integration of fiber in your meals.

Share information about your brand with your Customers. Describe A Product, Make Announcements, Or Welcome Customers to your Store.

Conclusion

Fillers have a lot of positive, health -promoting benefits for our body. Our immune system and intestinal health are encouraged and many civilization diseases can be prevented. Therefore, you should pay attention to a sufficient supply of fiber when eating in order to benefit from these effects.

Share information about your brand with your Customers. Describe A Product, Make Announcements, Or Welcome Customers to your Store.

Collapsible content

SOURCES

  • "Fiber" Prof. Dr. I. Elmadfa, Dr. A.
    L. Meyer, GU compass
Thomas und Michaela Zinser, Gründer von Histaminikus, sitzen lächelnd nebeneinander auf einer Steinstufe vor einer Backsteinmauer mit Blick auf eine Landschaft. Neben ihnen stehen mehrere Histaminikus-Produkte, darunter Gewürzdosen und Papiertüten.

From those affected for those affected

We are Thomas and Michaela Zinser, founder of Histaminikus.

Because of the own histamine intolerance of Michaela and our son, we founded Histaminikus. The frustration does not find any suitable histamine food has spurred us to develop low -histamine food.
We would like to give you back a piece of quality of life. Feel free to look around with us.

Kind regards
Thomas and Michaela

Histamine -free shopping