Fiber and lightness: secrets of inner harmony!

Every morning we strive to fill our day with vigor and ease, because the inner feeling of comfort directly depends on how our digestive system works. One of the most natural and effective ways to maintain yourself in tone is fiber - a plant fiber, an inconspicuous hero who acts softly and invisibly, but extremely effective. In this article, we will go on a fascinating journey around the world of products rich in fiber, and we will find out how they help to gain a feeling of lightness, improve overall well -being and fill every day with warmth and harmony.

What is fiber and why is it needed?

Fiber is undigested fibers contained in plants. It is conditionally divided into two types: soluble and insoluble. Soluble fibers turn into a viscous gel in contact with the liquid, creating a special environment that gently stimulates the intestines. Insoluble fibers passing through the digestive tract, help maintain the optimal volume and softness of the contents, contributing to regular and comfortable purification processes. Together they form an ideal duet that can give a feeling of lightness and inner harmony.

Soft digestive support

With a sufficient amount of fiber in the diet, the digestive system receives a soft support for the prevention of a sense of severity. Plant fibers fill the contents of the gastrointestinal tract with moisture, providing pleasant sliding and natural peristalsis. As a result, the digestive cycle takes place without sharp changes and discomfort, and you feel freshness and internal lightness throughout the day.

Sources of fiber in everyday diet

• Whole grains and bread from whole flour
• Legumes: beans, lentils, peas, chickpeas
• Avocado - delicate and nutritious fruit
• Ovsyanka and Muril
• Chia seeds, flax and plantain
• Fresh vegetables and fruits with a peel
• Nuts and dried fruits

Avocado is a delicate source of beneficial fiber

Avocado has long earned the glory of one of the most nutritious fruits. Each Avocado spray contains about 6–7 grams of dietary fiber, and its creamy texture and soft taste make it an ideal component for breakfast, light lunch or snacks. Just open the pulp with a fork, add a pinch of sea salt, tomato slices and a couple of drops of lemon juice - and you will get a delicious toast paste that will fill the body with a pleasant feeling of saturation and ease.

Oatmeal - classic light start of the day

Warm porridge made of oatmeal is a true tradition of a healthy breakfast. Oatmeal is rich in beta-glucan-a soluble shape of fiber, which creates a soft gel in the stomach, giving a feeling of comfort. You can cook it on water or on vegetable milk, adding your favorite berries, nuts and seeds. Such a portion will not only saturate the body with energy, but also gently prepares the digestive system for further loads of the day.

Legumes - a true storehouse of plant fiber

Beans, lentils, chickpeas and peas contain an average of 7–9 grams of fiber per 100 grams of product. They easily fit into a variety of dishes: from soups to salads and pastes. Try to prepare a fragrant lentil soup or an acute dish of “chili end carne” with beans and tomato puree. Legumes perfectly change the texture of the finished food, adding softness and saturation, while maintaining a sense of internal lightness.

Chia seeds and other "heroes" of the microcosm

The microscopic size of Chia seeds does not detract from their significance: the tablespoon contains up to 5 grams of fiber. In contact with moisture, they form a gel -like substance that gently envelops the digestive tract. Add chia seeds to yogurts, smoothies, porridge, or prepare pudding with berries from them. In a similar way, you can use flax and plantain seeds - each of these ingredients enriches the dishes with a special “pimples” effect and gives lightness.

Integration into the diet - simple rules

In order for the fiber to work as efficiently as possible, it is important to observe several simple recommendations. Firstly, increase the volume of plant fibers gradually so that the body has time to adapt. Secondly, drink quite pure water-this is necessary for the formation of an elastic gel and comfortable passage of fibers in the intestines. Thirdly, diversify the sources: combine whole-grain cereals with vegetables, salads with nuts and seeds, as well as legumes with herbs and herbs.

How fiber affects overall well -being

The regular intake of plant fibers into the body supports microflora, creates optimal conditions for its diversity and activity. As a result, the synthesis of beneficial substances improves, the feeling of internal comfort is strengthened, a healthy tone and lightness appear. Many note that with the regular use of foods rich in fiber, the level of discomfort in the abdomen is reduced, a sense of “delay” disappears and energy appears for new achievements.

Additional tips for enjoying plant harmony

Bright and saturated colors of fruits and vegetables not only delight the eyes, but also report the rich content of fiber and antioxidants. Experiment with seasonal vegetable stews, homemade sauces based on tomatoes, carrots and sweet pepper, add chopped vegetables to baking or pancakes. In the evening, try warm tea with pieces of apple and a pinch of cinnamon - this is a light gastronomic pleasure will give a pleasant feeling of comfort.

Inspiration for culinary discoveries

Prepare the smoothies from the banana, kiwi and spinach, adding a tablespoon of chia seeds and a little coconut. Mix baked battting with chickpeas, fresh basil and low -fat yogurt. Bake homemade oatmeal cookies with raisins and crushed almonds. Each such dish will fill you with a quiet but persistent energy, give you a feeling of lightness and will allow you to feel your body in harmony with nature.

Conclusion

Fiber is a trusted ally that helps us find a feeling of lightness and inner harmony without sharp changes and complex dietary rules. Natural sources of plant fibers are an inexhaustible world of taste, color and texture, which easily integrates into any diet. Adding whole grains, vegetables, fruits, legumes and seeds to your diet, we give the body soft care and delicate support. Let each meal become a small ritual of pleasure and health, and lightness inside - a constant companion on the way to a joyful and rich day.