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Fiber in the Diet: What are the Best Suppliers?

Fiber is an important part of a healthy diet. We’ll tell you what fiber is all about and which foods contain a particularly large amount of fiber.

What is dietary fiber?

Dietary fiber is mainly found in plant foods. These are mainly linked sugar molecules. They swell up in our body and thus ensure a faster feeling of satiety. They are not decomposed by enzymes in the stomach and intestines, but are excreted almost undigested.

Dietary fiber can be divided into water-soluble and water-insoluble:

Soluble fiber is broken down by bacteria in the large intestine, which, according to the Apotheken Umschau, is good for the intestinal flora.
Insoluble fiber binds water and swells in the intestine. In this way, the contents of the intestine are transported faster.

Dietary fiber: we need it for that

Although fiber does not provide our body with nutrients and is often excreted undigested, according to Apotheken Umschau it plays a very important role in our body:

They stimulate digestion and prevent constipation.
Fiber also causes the blood sugar level to rise very slowly after eating. This is especially helpful for people who suffer from diabetes.
Fiber is said to have a positive effect on cholesterol levels. However, the study situation is still ambiguous in this regard.
A high-fiber diet can prevent colon cancer.
Drinking enough water is important for a high-fiber diet. The German Society for Nutrition (DGE) recommends about one and a half liters of water or unsweetened tea a day. This is the only way the dietary fibers can swell in the intestine.

Dietary Fiber: The Best Foods

If you value a balanced diet, you don’t have to worry about a lack of fiber. The best fiber suppliers are:

Fruits: apples, pears, berries, kiwis and citrus fruits
Dried fruits: plums, raisins and apricots
Vegetables: Jerusalem artichokes, broccoli, carrots, potatoes, and Brussels sprouts and white cabbage
Whole grain products: Whole grain bread and whole grain pasta
nuts and seeds
Legumes: Peas, lentils and beans

High-fiber diet: These foods are unsuitable

As mentioned above, dietary fiber is mainly found in plant foods. These should therefore make up the bulk of your diet. The DGE also recommends this in its ten rules for a balanced diet.

But not all plant-based products are automatically high in fiber: foods made from white flour in particular contain hardly any fiber. For a high-fiber diet, it is better to choose the whole grain version.

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Food

Calcium Suppliers: With These Foods you Strengthen Your Bones

Calcium is the most important building block for healthy bones. But you don’t have to take calcium tablets straight away to meet your needs.

Why the combination of calcium and vitamin D is crucial

Vitamin D is mainly absorbed from the sun through the skin and only a little through food. But that’s less of a problem, especially for older people. “Vitamin D3 tablets are suitable here,” reports the umbrella organization for osteology.

Good sources of calcium include dairy products such as milk, cheese and so on. If you have a lactose intolerance, you can alternatively use water containing calcium. If the mineral water contains at least 150 milligrams of calcium per liter, it may be labeled “calcium-containing”.

But some vegetables such as spinach, kale or broccoli are also rich in calcium. It should be noted that you should not boil the vegetables but steam or stew them. When cooking, the calcium would settle out in the cooking water. In addition, the calcium storage can also be well filled with legumes and nuts.

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Lifestyle

Tips and Suppliers for Buying Children’s Shoes

Buying children’s shoes can be a real challenge. How do you find the right shoe with sufficient quality? We have compiled the most important information about buying shoes for children and provide an overview of the best providers.

Consequences of wrong footwear

Buying the right children’s shoes is important. Because baby and children’s feet are very flexible. The joints, muscles, and bones of a child’s foot are also not yet solid. Consequently, shoes that are too small or narrow can cause permanent damage to the foot. Studies on children’s feet and children’s shoes have shown that over 60 percent of children between the ages of three and six wear shoes that are too small. And these can lead to curvatures and other consequential damage to the foot and joint area. According to this, foot deformities caused by the wrong shoes are not uncommon in childhood. But by making a conscientious choice when purchasing, you can definitely avoid these consequences.

In contrast to adults, who complain of pain in the front foot or toe area when wearing a shoe that is too small, children can hardly localize such unpleasant pain due to the soft and flexible nature of the child’s foot. If the children’s shoes are too small, the big toes of the child’s foot are no longer in a straight position, but inevitably bend to the side.

At what age does a child need their first shoe?

You should start thinking about buying children’s shoes at the latest when you make your first tentative attempts to walk around the age of ten months. The right footwear serves as protection against cold, dirt, moisture, and hard surfaces outdoors. However, your child does not need shoes in the apartment. In order to protect children’s feet from cold floors in winter, a child’s slipper is completely sufficient.

What should parents consider when buying the right children’s shoes?

Parents can do a lot wrong when buying children’s shoes. It is therefore worth taking the following things to heart and seeking support when choosing a suitable children’s shoe. Consequently, we have summarized the most important tips for children’s shoes:

  • Buy children’s shoes in the selected specialist shop.
  • Consult trained sales personnel.
  • Have your foot professionally measured.
  • For children’s shoes, look for a WMS seal (wide, medium, narrow).
  • Children’s shoes should provide stable support and be durable.
  • Quality children’s shoes are mainly made of natural leather.
  • Buy a spare pair to change into so the shoes can air out and dry.
  • Regularly buy new children’s shoes.
  • Check the size every three to four months as children’s feet grow quickly.

Use cardboard template for buying children’s shoes

Since many shoes do not match the specified size and actual inner length, you can make a cardboard template of the child’s foot. To do this, place your child on a piece of cardboard and outline the edge of the foot with a pen. Add about eleven to twelve millimeters measured from the longest toe. Then cut out the footprint. Then you can insert this useful template into the selected model and thus check the optimal fit. Also, note tips for healthy feet despite foot deformities and how to widen narrow shoes.

What characteristics should a good children’s shoe have?

A good children’s shoe has a flat, flexible, and elastic sole. Thus, the foot is not hindered when rolling. Shoes with a footbed are not suitable for children so as not to impede the natural development of the foot. In order to ensure a stable hold for the ankle, children’s shoes should be equipped with a raised heel cap. Because this protects against painful sprains and keeps the ankle in a natural, fixed position. In addition, the outer and inner materials should be supple and breathable so that the foot does not overheat even on warmer days. Tying shoelaces is still largely impossible for very young children who wear shoes. Therefore, Velcro fasteners offer a simple and quick way to put on and take off. Also, note how you can remove odor from smelly shoes.

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