Dietary fiber is almost not cleaved when passing through the gastrointestinal tract, but is utilized by the intestinal microflora. Fiber, adsorbing water, increases the volume of feces, so that they move faster through the intestines, which in turn reduces the risk of constipation and normalizes the functioning of the digestive tract. It is believed that due to the rapid movement of waste, the likelihood of colon cancer is reduced. In addition, we recall that despite the fact that fiber contains a very small amount of calories, it is voluminous, and this gives a feeling of satiety and helps to reduce the total amount of food consumed and control your weight. In addition, fiber reduces the level of cholesterol and insulin in the blood.
The American Dietetic Association recommends eating 25-35 grams of fiber daily for prevention. chronic diseases. To analyze your diet and create a healthy menu, you need to take into account the fiber content in each food product. Information about its quantity can sometimes, although quite rarely, be gleaned from the information labels on the products you buy in the store, as well as from the table below.
Fiber content in foods
| Products (100 g) | Content, g |
| fresh apricots | 2,0 |
| cherry plum | 0,5 |
| Oranges (Valencia variety) | 2,5 |
| Watermelon | 0,5 |
| eggplant | 1,3 |
| Bananas | 2,6 |
| Grape | 3,9 |
| Cherry | 1,6 |
| Green peas | 6 |
| Grapefruit | 2,5 |
| dried mushrooms | 20 |
| Boiled white mushrooms | 2,0 |
| Pears | 3,1 |
| Melon | 0,9 |
| Blackberry | 5,3 |
| Zephyr | 1 |
| Figs (fresh) | 2,9 |
| Figs (dried) | 9,8 |
| Zucchini | 0,3 |
| White cabbage | 2,8 |
| Potatoes (boiled, peeled) | 1,8 |
| Buckwheat porridge | 2,7 |
| Semolina porridge | 0,8 |
| oatmeal porridge | 1,9 |
| Wheat porridge | 1,7 |
| Barley porridge | 2,5 |
| barley porridge | 3,8 |
| Cranberry | 4,6 |
| Gooseberry | 4,5 |
| Dried apricots | 7,3 |
| Lemons (no peel) | 2,8 |
| Raspberry | 6,5 |
| tangerines | 1,8 |
| Macaroni (boiled) | 1,8 |
| Almond | 12,2 |
| Carrot | 2,8 |
| Sea buckthorn | 4,7 |
| Oat bran (cooked) | 2,6 |
| Oat bran (raw) | 15,4 |
| cucumbers | 0,7 |
| Hazelnut, hazelnut (dried) | 9,4 |
| walnut | 6,7 |
| Paste | 0,4 |
| Sweet green pepper | 1,7 |
| Sweet red pepper | 2,1 |
| Peaches | 1,5 |
| Parsley (greens) | 1,5 |
| wheat bran | 43 |
| Millet (cooked) | 1,3 |
| Radish | 1,6 |
| Turnip | 1,6 |
| Brown rice (cooked) | 1,8 |
| White rice, long-lake (cooked) | 0,4 |
| Rice white, medium grain (cooked) | 0,3 |
| Rice wild (cooked) | 1,8 |
| Rowan chokeberry | 2,7 |
| lettuce | 1,3 |
| Beets (boiled) | 2,8 |
| Plum | 1,4 |
| tomatoes | 1,2 |
| Pumpkin | 1,2 |
| Dill | 3,5 |
| Baked beans | 5,5 |
| Green beans | 2,5 |
| Dates | 3,6 |
| Halva | 0,6 |
| Bread protein-bran | 2,1 |
| Protein-wheat bread | 0,6 |
| bran bread | 2,2 |
| wheat bread | 0,2 |
| Rye bread | 1,1 |
| Horseradish | 2,8 |
| Sweet cherry | 3 |
| Black currant | 2.1 |
| Blueberry | 2,4 |
| Prunes | |
| Spinach | 2,2 |
| Apples | 2,4 |
Take note
- The so-called “Dry Breads” made from whole grains, which are now commercially available everywhere, are very useful. dietary product. In bread rolls, in addition to proteins and minerals, ballast fibers are found in large quantities. To satisfy the body's daily need for coarse fiber, you need to eat only 150 grams of dry bread. The same amount of fiber is found in 6 loaves rye bread.
- Bread made from unrefined grains is especially rich in fiber.
- White bread has on average three times less fiber than bran bread.
- Regarding rye bread: the darker the loaf, the less refined the flour and the healthier the bread.
- Instead of drinking juice, try to eat the whole fruit. It is known that vapelsin, for example, contains 6 times more fiber than a glass of orange juice.
! Be careful!
Despite the fact that peeled fruits and vegetables contain more fiber than peeled ones, it is still recommended, after washing, to cut off the peel from apples, pears, cucumbers, etc. before eating. Especially if fruits and vegetables are bought in a store, and not grown by you in the garden. The fact is, the peel can accumulate various harmful substances, if any were used in their cultivation. In addition, the surface of "store" vegetables can be treated with paraffin, and fruits - with diphenin (the strongest allergen) - this is done for better product safety during transportation and long-term storage. In any case, wash fruits and vegetables thoroughly using a stiff brush.
Fiber soluble and insoluble
There are two forms of fiber: soluble (in water) and insoluble. Soluble is broken down by bacteria of the gastrointestinal tract, forming, in addition to gases, physiologically active substances, which, partially getting into the blood, help to reduce the level of glucose and "bad" cholesterol in it. It is found in large quantities in leafy vegetables, fruits, barley and oat bran.
Insoluble fiber absorbs liquid, increasing the volume of feces, and thereby contributes to normal functioning gastrointestinal tract and prevents constipation. It can be found in beans and unrefined grains such as brown rice, bran flour, and whole wheat grains.
Obviously, both types of dietary fiber are essential for health. Therefore, for the optimal ratio of soluble and insoluble fiber, include in your diet a variety of vegetables, fruits, cereals and legumes.
Fiber Recommendations and Some Cautions
Eating food rich in vegetable fibers, you need to drink 2-2.5 liters of water per day. The fact is that without water, food cellulose simply loses its adsorbing function.
Try to increase your fiber intake gradually until you reach the recommended daily dose. Along with this, gradually increase the amount of water you drink up to 2-2.5 liters.
A sharp transition to an increased consumption of vegetables and fruits can cause flatulence and diarrhea.
For patients with colitis, ulcers, proctitis, it is better to limit the use of foods with high content vegetable fibers.
For constipation, prunes, beets and carrots are especially useful. However, for people suffering from spastic constipation, it is better to eat vegetables and fruits in pureed or mashed form.
Remember that dietary fiber can increase intestinal bloating. People with a tendency to flatulence should exclude such foods as cabbage, spinach, sorrel, and legumes from their diet.
When compiling the table, data from the USDA National Nutrient Database website (http://ndb.nal.usda.gov/) were used.
Fiber is the coarsest part of the plant. This is a plexus of plant fibers that make up the leaves of cabbage, the peel of legumes, fruits, vegetables, and seeds. Dietary fiber is a complex form of carbohydrate that our digestive system cannot break down. A reasonable question arises: why then fiber is needed? It turns out that this is one of the most important elements of human nutrition.
Dietary fiber shortens the time food stays in the gastrointestinal tract. The longer food stays in the esophagus, the longer it takes for it to be expelled. Dietary fiber accelerates this process and at the same time helps to cleanse the body. Consuming a sufficient amount of fiber normalizes bowel function.
When research showed that we would be much healthier and live longer if we ate roughage, many quite consciously became fascinated with fiber, although most did not know that it was present. different types, and these species perform different functions.
Cellulose
Present in unsifted wheat flour, bran, cabbage, young peas, green and waxy beans, broccoli, Brussels sprouts, in cucumber peel, peppers, apples, carrots.
Hemicellulose
It is found in bran, cereals, unrefined grains, beets, Brussels sprouts, mustard green shoots.
Cellulose and hemicellulose absorb water, facilitating the activity of the colon. In essence, they "volume" the waste and move it through the large intestine faster. This not only prevents constipation, but also protects against diverticulosis, spasmodic colitis, hemorrhoids, colon cancer and varicose veins.
lignin
This type of fiber is found in cereals used for breakfast, in bran, stale vegetables (when vegetables are stored, the lignin content in them increases and they are less digestible), as well as in eggplant, green beans, strawberries, peas, and radishes.
Lignin reduces the digestibility of other fibers. In addition, it binds to bile acids, helping to lower cholesterol levels and speeding up the passage of food through the intestines.
Comedy Pectin
Present in apples, citrus fruits, carrots, cauliflower and cabbage, dried peas, green beans, potatoes, strawberries, strawberries, fruit drinks.
Gum and pectin affect absorption processes in the stomach and small intestine. By binding to bile acids, they reduce fat absorption and lower cholesterol levels. They delay gastric emptying and, by enveloping the intestines, slow down the absorption of sugar after a meal, which is useful for diabetics, as it reduces the required dose of insulin.
Easily available fiber
To increase your fiber intake without having to eat more, you can take activated fiber tablets. They contain a balanced combination of different types of it that your body needs.
Activated is simply indispensable when implementing a protein-rich nutrition program, with low content carbohydrates.
Scientifically developed formula consisting of natural ingredients promotes safe and effective weight management.
To maintain health and optimal weight, scientists and nutrition experts recommend increasing fiber intake and reducing saturated fat and calories.
Sources of fiber
The outer layers of grains, seeds, beans, vegetables, and fruits are much richer in fiber than the inner layers. Whole grain bran, bean husks, vegetable and fruit peels contain a large number of fibers. That is why a high-fiber diet prescribes the consumption of whole grains - as well as unpeeled fruits and vegetables (as much as possible).
Whole grains, beans, seeds, nuts, unpeeled vegetables and fruits are distinguished by a balance of fiber and nutrients.
The table (see below) shows data on the fiber content in various products and their caloric content (per 100 g), so that you can choose the optimal ratio of these two characteristics for yourself. Animal products are not listed here as most contain very little or no fiber.
Fiber content in various foods:Daily amount of fiber
Western nutritionists recommend consuming 5 to 25 grams of fiber, depending on how healthy a person is.
Our ancestors, who ate mainly cereals, received from 25 to 60 g of fiber daily. We get most of it from fruits and vegetables.
Try to get 35 grams of fiber per day.
Example of a standard menu:
After learning about the beneficial properties of fiber, you can experiment with products, create your own menu, focusing on daily allowance(about 35 g). Or you can opt for a tablet form of fiber. Both options are equally good and give wonderful results!
The benefits of fiber - dietary fiber found in plant products, are constantly talked about by nutritionists and adherents of a healthy lifestyle.
And this is not surprising - with its help, you can effortlessly maintain normal intestinal microflora.
By itself, fiber is practically not digested in the digestive tract and does not contain vitamins, which theoretically makes it useless.
But at the same time, tough fibers are essential for good health, digestion, and bowel function.
We understand products rich in fiber, how it works and make a list of dishes that must be included in the menu.
Foods rich in fiber - benefits and contraindications
Why does our body not want/can't digest fiber?
The answer is simple: the processing of the coarse part of the plants will take a long time, but their transit through the body provides cleansing of food debris, toxins and toxins, and the presence of carbohydrates is necessary for a feeling of satiety.
Unlike food, which goes through a long way of digestion, fiber is excreted in its original form, however, it can also be soluble and insoluble.
What it means: A healthy, balanced gut contains bacteria that can break down tough dietary fiber.
With their help, soluble compounds are formed in the large intestine. They take on a jelly-like state and are partially absorbed.
Fiber is found in vegetables and fruits You can determine the degree of solubility by the peel of the fetus - the thinner and softer it is, the more the fibers split.
The soluble group consists of resins, alginates, pectins. Insoluble - cellulose, lignin, hemicellulose.
8 benefits of fiber:
- Restores proper functioning and activates intestinal motility - the diet is prescribed for hemorrhoids and constipation
- Stimulates weight loss - due to high satiety, the feeling of hunger recedes, portions are reduced in size
- Reduces blood sugar and controls cholesterol levels - indicated for all types of diabetes, for the prevention of cardiovascular diseases
- Cleanses the lymphatic system
- Removes toxins, toxins, unnecessary fats, gastric and intestinal mucus, is a natural absorbent
- Strengthens muscle fibers
- Is the prevention of cancer, including rectal cancer
- Minimizes putrefactive processes
Of course, some foods rich in fiber have a number of contraindications, and if abused, they can cause bloating and malabsorption of other nutrients.
Ballast dietary fibers swell in the intestines and, like a sponge, absorb excess moisture. These include:
- Apples
- grapefruit
- Tomatoes
- Strawberry
- Cabbage
- cereals
- Bran
Carefully it is worth enriching their diet with inflammation of the mucous membrane of the intestines and stomach, acute infectious diseases, problems with blood circulation.
Foods rich in fiber and dietary fiber - a table with a description
Many hard dietary fibers contain cereals Fiber is a food of plant origin.
Vegetables, fruits, cereals, bran, dried fruits, legumes, wholemeal bread - fibers are concentrated in seeds, stems, peel.
In fruits, the mass reaches 2%, in berries - 3-5%, in mushrooms - 2%. Seeds contain a large amount of insoluble fiber.
Soluble - berries, oat bran and leafy vegetables.
A balanced diet based on this basis fully covers the daily need for dietary fiber without additional additives.
Tip: 25g is just the amount of insoluble fiber a person needs daily to maintain gut health.
The list below contains foods that contain the maximum dietary fiber.
It is important to remember that vegetables lose fiber during heat treatment, which is why it is better to eat them in a "live" form.
choose Brown rice Seeds- flax, pumpkin, sunflower, sesame
Bread from whole grain flour, coarse grinding, with bran
Khlebtsy from cereals and cereals
Give up junk food in favor of dried fruit nuts- almonds, forest, walnuts, cashews, pistachios, peanuts
cereals- barley, buckwheat, oatmeal, wheat
Rice- peeled, unrefined, brown
All cereals fast food, which do not require cooking, do not contain coarse dietary fiber. Although they are convenient to prepare, they are useless for health.
Dried fruits- dates, raisins, dried apricots
Vegetables without heat treatment- asparagus, spinach, broccoli, White cabbage, carrots, radishes, cucumbers, potatoes, beets, tomatoes, pumpkin
Give preference to bread made from wholemeal flour and bran Berries and fruits- black currants, raspberries, strawberries, bananas, apricots, peaches, apples, pears, grapes
But dairy products and all their derivatives of fiber, alas, do not contain.
It is also not found in premium flour, oils and freshly squeezed juices. To enrich the latter with dietary fiber, smoothies should be preferred.
Vegetables and fruits should not be peeled - the peel of apples and pears contains the greatest amount of fiber. This does not apply to avocados.
We also clean imported apples - during long-term transportation of fruits, the peel is always processed chemical compounds, a priori not useful.
Particular attention should be paid to bran Tip: In vegetables, fiber is concentrated in different parts. In carrots, for example, in the core, and in beets - in the rings inside.
Separately, it is worth mentioning bran.
All of them - rice, corn, wheat, barley, oat and rye - not only contain great amount dietary fiber, but are also a natural absorbent.
They contain vitamins B, E, nicotinic acid, zinc, chromium, magnesium, selenium and a number of useful trace elements.
You can buy them at a pharmacy or department healthy eating. The optimal dose for bowel cleansing is one tablespoon three times a day.
If at the same time you drink medications prescribed by a doctor, at least six hours should pass after taking bran, since they have the ability to actively remove all foreign elements.
Diet bread Also, fiber can be purchased in the form of preparations containing both types of fibers.
Its regular intake quickly replenishes the deficiency of ballast substances, however, nutritionists recommend resorting to this method in last resort and limit yourself to a properly constructed menu.
Foods rich in fiber - a list and rules for reasonable weight loss
Eat nuts in small quantities Inspired by the inspiring information about the ability of fiber to swell in the stomach and remove all harmfulness, many girls begin to mindlessly abuse a diet based on dietary fiber.
She, no doubt, works, but with an increase in the norm to and more than 40 g per day, it can do great harm to well-being.
Together with bran, useful substances and vitamins will begin to be excreted, bloating and increased gas formation will join them.
Add seeds to salads To prevent this from happening, the proper nutrition The American Dietetic Association Health Julia Upton developed a series of simple rules:
- 16-20 g of fiber daily provides 800 g of fruits and vegetables with skins
- Another 5-7 grams will bring barley porridge, brown rice, buckwheat and oatmeal
- 5-6 grams contain 100 g of wholemeal bread
- Diversify the menu twice a week with lentils, peas and beans
- Do not eat confectionery sugar, replace harmful snacks with dried fruits
- Small snacks should consist of nuts and seeds
- Eat steamed bran - 6 tablespoons per day
Tip: for better absorption of food, leave fruit for the first half of the day and give up the bad habit of drinking water with food.
It is important to remember that a quarter of the daily menu for weight loss should be fresh salads.
Another quarter - fruits, a quarter - cooked vegetables, a tenth - legumes and cereals, the same amount of fermented milk, milk and nuts, the twentieth - fats of vegetable origin.
The basis of weight loss on fiber - fresh salads Losing weight in this way, it is really possible to lose two to four kilograms per month with the help of a competent diet alone.
To make the process smooth and painless, make a menu based on foods rich not only in fiber, but also in vegetable proteins and fats.
Cook more variety of dishes based on:
- Beans, soy, brown rice and chickpeas
- Add pumpkin seeds, almonds, walnuts, cashew and hazelnut
- Vitaminize with spinach and avocado
- Don't Forget the Brussels Sprouts, Artichokes and Broccoli
- Within reason, treat yourself to bananas, raspberries, pears, apples
Rich in the above benefits and quinoa seeds are a source of omega-3 fatty acids, protein, calcium, zinc, magnesium and iron.
Porridge is prepared from them, ground into flour and bread is baked. Quinoa has practically no taste, so spices are indispensable.
Choose smoothies over juices Benefits of fiber for hemorrhoids
Eating foods rich in fiber full list presented in the section above) is especially important for hemorrhoids.
Hard dietary fibers, like a sponge, absorb a large amount of moisture and soften the stool, facilitating their passage through the rectum without irritation of the mucous membrane.
The basis of the diet should be fresh vegetables, fruits, cereals, bananas, dried apricots, prunes and 60 grams of bran daily.
Avocados are still peeling It is worth adhering to the following nutritional rules:
- Eat 5-6 small meals a day
- Give preference to buckwheat, barley, pearl barley and oatmeal
- Choose bread from wholemeal flour, bran and black
- Refuse muffins and pasta
- To choose the right vegetables: beets, cauliflower, broccoli, cucumbers, zucchini, raw, stewed and steamed carrots
- Drink 1.5-2 liters of water a day
- Limit tea, coffee, alcohol
Steam vegetables Foods rich in fiber - a list of allowed during pregnancy
Hard dietary fiber in the diet of expectant and young mothers is an effective prevention of constipation and obesity.
The daily intake is 28-30 grams. This is enough for regular bowel movements and maintaining a stable level of sugar.
- Focus on fresh vegetables and fruits; do not peel apples, pears, peaches
- Choose Whole Grain Bread
- Eat wheat, rye and rice bran
- Cook lentils and peas
But during feeding, it is better to abandon too coarse fiber and products containing it:
- beans
- dill
- sweet pepper
- Broccoli
- brown rice
- corn
- beans
- Coarse flour
Boil porridge in water Eat instead:
- Kashi on the water
- beets
- Prunes
- Pears
- plums
- husked rice
- Potato
And be sure to monitor the baby's reaction to your diet - the quality of mother's milk directly depends on it.
For more information on the importance of fiber for weight loss, see the video below:
What is fiber and what foods contain it, you can find out by reading our article. Fiber is a unique type of dietary fiber that is transformed in the stomach into sucrose molecules and, without decomposing, is excreted from the body. Fiber should be an essential part of our diet. An adult should eat about 20-30, but not less than 15 grams of fiber daily. If a person is engaged in hard physical labor or is fond of sports, his body's need for fiber rises to 40 grams per day.
Sources of fiber - common foods and artificially synthesized nutritional supplements(dietary supplements). Divide your daily fiber intake into several meals. Several factors affect the absorption of fiber by the body: this is the general state of health, and the quality of the products, and the way they are prepared (during heat treatment, the fiber softens, and it is easier for the body to absorb it).
The benefits and harms of fiber in nutrition
The diet of modern people includes few foods rich in coarse fibers. We increasingly prefer to eat somewhere else (fast food), ready-made frozen food and restaurant dinners, forgetting about vegetables and fruits. Meanwhile, the deficiency of fiber obtained from natural food will not help to fill even the highest quality nutritional supplements.
Overweight, diseases of cardio-vascular system and - this is the deplorable result of malnutrition with a low content of coarse fibers. Fiber stimulates digestion and intestinal motility - it is easier for the body to remove undigested food residues when fiber is in the diet. With its lack in the intestines, fermentation processes begin, which leads to constipation and flatulence.
However, for the health of the body it is important to eat varied and moderate at the same time. Too much coarse fiber in the diet interferes with the absorption of other useful substances coming with food. Once in the digestive system, fiber tends to increase in size at least twice. Some foods containing fiber (for example, bran) can increase 5 times.
Related article:
List of main products containing gluten. Is it worth using them?
The minimal consequences for the body, to which the uncontrolled use of coarse fibers leads, are disturbances in the functioning of the gastrointestinal tract and bloating. If you decide to enrich your daily diet with high-fiber foods, start doing it gradually, start with small portions and gradually bring your fiber intake to normal.
Although fiber is digested and absorbed slowly, it is difficult to overestimate its benefits for our body:
- it normalizes the work of the ZhTK;
- supports the intestinal microflora, which contributes to an increase in its peristalsis;
- promotes weight loss, as it slows down the absorption of proteins, fats and carbohydrates;
- helps cleanse the intestines from toxins and toxins;
- helps to remove harmful substances and heavy metals from the body;
- prevents diseases of the cardiovascular system and diabetes.
The main types and characteristics of fiber
Cellulose is divided into two types:
- Soluble - relatively mildly affects the digestive organs, in the intestine it turns into a viscous gel-like substance, which slows down the absorption of food and reduces. Soluble fiber is found in foods such as: carrots, apples, broccoli and white cabbage, citrus fruits, wholemeal flour, cereals (oats, barley and rye), legumes (peas, beans, lentils), various berries, sunflower seeds ).
- Insoluble fiber has the opposite effect - it swells when it enters the stomach and intestines, thereby speeding up the passage of food through the digestive tract. This is what causes the mild laxative effect of fiber. In addition, insoluble fiber restores the intestinal microflora and normalizes the digestive tract. Insoluble fiber is found in bran, legumes, peels of vegetables and fruits, shells of cereals, nuts and seeds).
If we consider the varieties of fiber in more detail, then we can distinguish the following types:
- pectins (intercellular carbohydrates),
- gums (walls and seeds of tropical plants),
- cellulose (plant cell walls),
- mucus (plant seeds and algae),
- hemicellulose,
- lignin.
Video
What foods contain fiber (table)?
Every person who cares about their health should know the foods rich in fiber in order to include them in their daily diet. In general terms, we can say that plants, their leaves, fruits, stems, tubers and roots are rich in fiber. Content Sources vegetable fiber- cereals, vegetables and fruits, berries and nuts.
Related article:
Useful properties of ginseng. Indications for use for women, men and children
The foods richest in fiber include:
- buckwheat;
- oatmeal;
- whole grain bread and bakery products with bran.
In order to make it more convenient for you to plan your daily diet and make a shopping list, we have compiled a convenient table. Now you will know which foods contain a lot of fiber. You can print the table and hang it in the kitchen, and it is also convenient to take it with you when you go shopping.
| Food rich in plant fiber | List of high fiber foods |
|---|---|
| Grains and cereal-containing foods contain the most fiber | Whole wheat and bran bread, whole wheat pasta, oats, brown (unpeeled) rice. |
| Vegetables | Beets, avocados, white cabbage, cauliflower, broccoli and Brussels sprouts, corn, carrots, green beans, celery root, onion, bell pepper, green peas, potatoes with peel, sweet potato, pumpkin, tomatoes, zucchini and eggplant. |
| Legumes | Beans, lentils, soybeans. |
| Nuts and seeds | Almonds, cashews, walnuts, hazelnuts, peanuts, pistachios, pumpkin and sunflower seeds. |
| Fruit | Apples, dried fruits (dried apricots, raisins, prunes, dates), apricots, bananas, melons, grapefruits, peaches, oranges, pears, plums, raspberries, strawberries. |
| Greens | Lettuce, parsley, dill, green onion, fennel, asparagus, celery, spinach. |
There are products that coarse fibers are not contained. These include all food of animal origin: meat and fish, dairy and sour-milk products and cheeses. These foods are not considered fiber.
If you want to receive maximum benefit for health from fiber, try to consume it at the same time as foods containing beta-carotenes, vitamins E and C. Try to get fiber from a variety of sources, make sure that all foods containing this substance are equally present in your diet. Fiber is contraindicated in infants and people with gastrointestinal diseases. Fiber is an indispensable component of a modern healthy diet. Include it regularly in your diet, and soon you will notice an improvement in your health.
Do we really need as much fiber as doctors assure? If so, how much? Is it possible to overdo it? And can fiber really prevent cancer? How the hell do you get rid of constipation?
These are just some of the many questions we hear about fiber.
What is dietary fiber?
- this is complex carbohydrate, consisting of non-starch polysaccharides, resistant starch and / or cellulose. Simply put, when you hear the word "fiber", think of plants, namely vegetables, fruits, whole grains. There are two types of fiber - soluble and insoluble. Each of them is unique and has specific beneficial properties.
Soluble fiber
This type of fiber is highly resistant to digestive enzymes in the mouth, stomach, and small intestine. This category includes resins, pectins and inulin.resins stabilize products and increase its shelf life. They also give texture to products. And, perhaps most importantly, they slow down the absorption of glucose.
Pectins their structure is slightly different from resins. They are more acidic and are involved in the absorption of certain minerals, such as zinc. Pectins, like resins, lower blood sugar levels. The most famous source of pectin are apples. They are the basis for many commercial preparations containing pectin.
Inulin is a fructooligosaccharide. If you've read articles about digestion, you know that inulin is a probiotic that provides a favorable environment for beneficial bacteria in the stomach. In the table below, you will see foods containing fructooligosaccharide. Take note of this.
Soluble fiber is found in vegetables, beans, barley, oats and some other foods. When it enters the large intestine, the beneficial bacteria get to work and help break it down, producing butyric and acetic acid in parallel. It helps digestive system maintain acidity.
Soluble fiber cannot provide us large quantity energy, as it gives about 2 calories per gram.
What are beneficial features soluble fiber?
Stabilizes blood sugar levels. Soluble fiber slows down transit time (the time it takes food to get in and out of the body) and promotes the gradual digestion of food. In particular, the emptying of the stomach and the digestion of starch (and the subsequent entry of glucose into the blood stream) are slowed down. Due to the fact that glucose is absorbed more slowly, you can avoid sudden changes in blood sugar levels.
Reduces low density lipoprotein levels. As a result of the fermentation of soluble fiber, short chains of fatty acids are formed - this leads to a decrease in the level of low-density lipoprotein in the blood. Good news for those concerned about cardiovascular disease!
Enhances protection against cancer. Fiber binds cancer-forming toxins and removes them from the body, preventing them from causing harm. Also, when fiber is fermented into short chain fatty acids such as acetic acid, it helps maintain acidity in the colon, thereby killing disease-causing bacteria.
insoluble fiber
This type of fiber is not digested in our body. In particular, these are: lingin, cellulose or hemicellulose. This type of fiber is found in wheat and vegetables. Its job is to help carry food and water through the digestive tract. Unlike soluble fiber, insoluble fiber does not break down in water. This means that it only swells up like a sponge and adds bulk to the stool. This increases the permeability of the intestine.There are several key benefits of insoluble fiber.
Less constipation. Insoluble fiber adds bulk to the stool, which helps cleanse the body and, as a result, reduces constipation. Among the people who adhere strict diet, the most common complaint is susceptibility to constipation. There are studies that prove that eating raw bran increases intestinal permeability.
Purification of toxic substances. If the intestines are not completely emptied or the number of harmful bacteria exceeds the beneficial ones, putrefaction processes are triggered. This means that toxic substances will enter the blood and tissues of the body. Due to the fact that insoluble fiber binds with toxins and hormones, your digestive tract will be in order. You will be better protected from cancer, bowel disease and other diseases.
You may have heard the hypothesis that insufficient fiber intake contributes to the development of certain diseases, such as high blood pressure, obesity, colon diseases, and 30-40 other diseases. If you're a research freak, read the work of Dr. Denis Burkitt and Hugh Trowell.
How much fiber do we need and from what foods?
First, you shouldn't rely on fiber supplements. It is better to get fiber from a wide variety of living foods. One of the main benefits is that in this way, along with fiber, we get phytonutrients, antioxidants, vitamins, minerals ... thousands of useful substances, many of which are still not understood.As for the norm of fiber intake, the general recommendation is 25-30 g in a day. Some experts lean towards 40 g in a day. Diabetics are advised to consume at least 50 g fiber per day.
When determining your needs, remember that, for example, bodybuilders, who will eat a huge amount of calories, need the appropriate amount of fiber. Fiber is one component of food that you can and should experiment with until you get the dosage that suits you.
By the way, with an increase in fiber intake, you may begin to worry about bloating. Also, with excessive use of insoluble fiber, you may experience diarrhea (mainly due to bran). Therefore, increase the dosage gradually.
So, we learned what fiber is, where can we find it?
Whole grains. Whole oats contain a type of soluble fiber called beta-glucan, a sticky soluble fiber. Studies have shown that this type of fiber lowers cholesterol. Oat bran is also very popular due to its fiber content.
rice bran are also a source of fiber. Dr. Ann Gerhardt claims they reduce LDL levels.
Cut off the cocoa beans. This is the outer layer of the cocoa bean. According to Dr. David Jenkins of the University of Toronto, they protect against oxidized cholesterol and increase high-density lipoprotein levels.
Cognac mannan is another interesting product. It contains highly concentrated glucomannan. It turned out that Dr. Hasao-Ling Chen used this type of soluble fiber to reduce low-density lipoprotein levels.
Buckwheat. One glass of porridge contains about 20% daily allowance fiber.
Legumes. Beans, lentils, peas, peanuts - all belong to the legume family. In particular, beans are an excellent source of both soluble and insoluble fiber.
If you're worried about flatulence, then you should wait a few weeks for legumes to do their job. They contain a lot of soluble fiber, which means it will ferment in the colon. Be patient and your inner flora will come in order.
Fruit. Pectin is common in fruits. He is good source soluble fiber that is fermented in the large intestine to form short chain fatty acids. Also, fruits contain cellulose and some part of insoluble fiber, which contributes to intestinal patency.
Nuts. You may have heard of an anti-nutrient content in nuts called “phytates” that can bind beneficial minerals. However, with a well-balanced diet, you should not pay attention to this. If this still bothers you, you can soak the nuts until they start to sprout and then dry them again. Sprouting breaks down “phytates” into inositol and phosphate.
Seeds. We cannot fail to mention the seeds. Flax seeds are rich in fiber - about 7 g per tablespoon, and they also contain lignan (an insoluble type of fiber), which protects the body from cancer. Sesame seeds are also very widespread and useful.
Vegetables. The first thing people usually associate with fiber is vegetables, and for good reason. Preference should be given to spinach, cabbage, asparagus and broccoli.
Table of fiber content in different foods
| Product | A portion | Weight of fiber, g |
| Fruit | ||
| Apple | 1 PC | 4 |
| Avocado | 1 PC | 8 |
| Banana | 1 PC | 3 |
| Blueberry | 1 glass | 4 |
| dried figs | 5 pieces. | 9 |
| Kiwi | 1 PC. | 3 |
| Papaya | 1 PC. | 5 |
| A pineapple | 1 glass | 2 |
| Prunes | 10 pieces. | 1,6 |
| Raspberry | 1 glass | 8 |
| Strawberry | 1 glass | 3 |
| Whole grains (cooked) | ||
| Brown rice | 1 glass | 4 |
| Buckwheat | 1 glass | 17 |
| Quinoa | 1/4 cup | 3 |
| Oat bran | 1/3 cup dry | 2 |
| Oatmeal | 1/2 cup | 2 |
| Vegetables | ||
| artichokes | 1/2 cup | 2 |
| Asparagus | 4 pods | 1 |
| Green bean | 1 glass | 4 |
| Broccoli | 1 glass | 4 |
| Cabbage | 1 glass | 3 |
| Onion | 1 glass | 2 |
| Mushrooms | 1 glass | 4 |
| Baked potato | 1 PC | 5 |
| Spinach | 1 glass | 4 |
| Beans cooked | ||
| Red beans | 1/2 cup | 6,5 |
| pint beans | 1/2 cup | 7 |
| Lentils | 1/2 cup | 8 |
| Peas | 1/2 cup | 7 |
| nuts | ||
| Almond | 30 g | 4 |
| Cashew nuts | 30 g | 1 |
| Brazilian nut | 30 g | 1,5 |
| pistachios | 30 g | 3 |
| Walnut | 30 g | 2 |
