Diet change Slow fiber testing

Gradually increase fiber when you change your diet

09/04/2014

People who want to include more fiber in their diet should do so gradually. Because only in this diet change can the digestive system get used to the fact that it has to work more.

Advise step by step increase
If you want to change your diet so that more fiber in the diet appear, this should happen gradually. As reported by the German Green Cross (DGK) in Marburg, the dietary fiber content of this change in diet should only be increased slowly. For example, people who have never eaten whole grains and only a few nuts, fruits, and vegetables may experience bloating, abdominal pain, and feelings of pressure when they change their diet abruptly. Fiber is said to reduce the risk of certain cancers such as breast cancer, diabetes and cardiovascular disease.

Fiber is good for digestion
In addition, fiber is excellent for stimulating digestion, as they promote the intestinal activity. In this way they help to bind unwanted substances in the digestive tract and eliminate them quickly with the stool. Fiber is also a good home remedy for constipation. Many nutritionists recommend intake of 30 grams a day. Germans take on average around 25 grams of fiber per day. Vegetarians usually come to 35 to 40 grams.

Flaxseed and wheat bran are particularly rich in fiber
Flaxseed and wheat bran are among the most high-fiber foods: 100 g of which contain 36 g or 43 g of these indigestible ingredients. In the case of vegetables, 100 g of green peas or kale provide 4.3 or 4.2 g of fiber; 100 g of zucchini, however, bring it to at least 1.1 g. Even fruits such as grapes, plums or honeydew melons are rich in fiber. For fiber to do its job, it must swell in the gut. Therefore, the DGK recommends that with an increased intake and the amount of drinking to be increased. (Sb)

Picture credits: Klaus-Uwe Gerhardt