Fiber is an important component of any healthy diet. Fiber is found only in plant foods (grains, fruits and vegetables) and increases the bulk of our food, allowing the digestive system to move digested food more easily. Regularly consuming enough fiber helps prevent constipation and certain types of cancer (bowel and rectal cancer). However, for diseases such as diverticulitis and chronic diarrhea, the patient may be prescribed a diet low in fiber. In addition, some people suffer from fiber intolerance and too much fiber can lead to stomach discomfort and diarrhea. Follow the diet with low content fiber prescribed by your doctor to relieve gastrointestinal upset and feel much better.
Steps
Avoid high fiber foods
- Choose low-fiber fruits or remove the fibrous parts of the fruit. For example, eat applesauce, and not the apple itself, as the peel contains a large amount of fiber, or drink 200 ml of juice daily. Low fiber fruits include: canned fruits, cooked fruits and fruits without peel or peel.
- Choose vegetables that are low in fiber or remove the fibrous parts of the vegetable. For example, peel potatoes or remove seeds from zucchini. Low fiber vegetables include: canned vegetables, boiled and very soft vegetables, seedless vegetables and 100% vegetable juice.
- Choose grains that are low in fiber. Avoid foods that are 100% whole grains as they are high in fiber. Examples of low fiber grains include: white rice, white bread, semolina or rice cereal, as well as pasta.
-
Reduce your intake of insoluble fiber. There are two types of fiber - soluble and insoluble. Insoluble fiber is sometimes called “solid food” because its main job is to speed up digestion.
-
Minimize your consumption of fiber-rich foods. Many food companies are now adding fiber to various products to increase fiber intake. Fiber can be added to foods that usually contain very small amounts. You, in turn, should reduce the consumption of such products to a minimum. Examples of foods to avoid include:
- Orange juice with pulp and added fiber
- Artificial sweeteners with added fiber
- Yogurts with added fiber
- Soy milk with added fiber
- Granola or bread with added fiber (before adding additional fiber, these foods have little initial fiber content)
-
Stop consuming fiber supplements. Exists a wide variety dietary supplements that may increase your total fiber intake. But if fiber is harmful to your health, you should stop taking such supplements.
- Stop taking stool thinners and diarrhea products that contain added fiber.
- Avoid taking vitamins and fiber capsules.
- Do not add crushed fiber or psyllium husks to food or drinks.
-
Make a meal plan. Creating a plan will help you plan all your meals and snacks for the day and provide an overall outline that you can stick to throughout the week.
- Calculate how much fiber each meal or snack will contain, as well as your total fiber intake for the day.
- A meal plan will allow you to modify meals, replace or remove foods so that you don't eat more fiber than you should.
- Take the time to plan your meals and snacks for the entire week. Include in this plan all the foods and snacks that you usually eat every day. If necessary, make similar plans for subsequent weeks.
Returning fiber to the diet
-
Consult your doctor. It is quite common for people to start a low fiber diet for medical reasons. Before starting a high-fiber diet or returning to consuming high-fiber foods, high content fiber, you should definitely consult a doctor.
- Your doctor will tell you about specific dates within which you should return fiber products or tell you about limits on fiber intake.
- Be sure to ask him about what types of fiber you can eat, how you can bring fiber back into your community, and what the long-term outlook is for you.
- Don't forget that any time you add or subtract large amounts of fiber, you are likely to experience changes in your bowel habits, such as bloating or constipation.
Consume less fiber than the recommended amount. If fiber is bad for your health or causes you some discomfort, you may need to start consuming less fiber than recommended for the average healthy person.
Minimize the amount of fiber in meals and snacks. Fiber is found in a number of foods, including grains, fruits, vegetables and legumes. Reducing the amount of fiber in meals and snacks will reduce your overall fiber intake and may help relieve symptoms of gastrointestinal distress.
Now everyone is aware that whole wheat bread It’s healthier than white porridge, long-cooked porridge is better than processed porridge, and cabbage hardly raises sugar and is incredibly useful for diabetes. All of these foods contain large amounts of fiber.
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It is not digestible in the stomach, has no nutritional value, and does not provide the body with any energy. Despite all these “no”, and in many ways thanks to them, fiber can prevent some diseases of the digestive system, helps fight obesity and keep it under control. diabetes. Let's talk in more detail about the beneficial properties of fiber, which foods are rich in it, how much you need and can consume per day.
What is fiber
Fiber, or otherwise cellulose, belongs to the group dietary fiber. It is a polysaccharide that lines the walls of plant cells. Its main functions are supportive and protective; it is a kind of plant skeleton. Most fiber is found in tree trunks and fibrous grasses, such as flax. In food products, cellulose is distributed unevenly, the main part is located in the stems, peel, and seed shell.
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Man has always consumed a lot of fiber, since his diet has always been based on plant foods. IN summer time These were fresh vegetables, in winter - fermented or those that could be stored in cellars for a long time. The digestive tract is accustomed to coping with large volumes of roughage and has adapted its work to a diet rich in fiber.
Nowadays, our table is dominated by foods low in fiber, but the proportion of refined sugars is high. As a result we consume more calories than we need, food takes too long to digest, poisons the body with toxins, constipation is common, and short-term increases in blood glucose regularly occur. Such a diet is the cause of disturbances in the usual metabolism and an increase in the incidence of diabetes mellitus.
How does it work
The role of fiber in the human body:
- Foods that are rich in fiber require chewing longer, which releases saliva, digestive juices, and bile. The body prepares for normal digestion of food.
- Long chewing cleanses teeth and massages gums. Thus, fiber begins to provide benefits in the oral cavity.
- Intestinal motility improves. Dietary fiber facilitates the movement of foods through the gastrointestinal tract, forming a lump together with other food, which is easier for the contracting intestinal walls to push forward.
- Fiber creates bulk without adding calories. Therefore, the feeling of fullness occurs faster, the person does not overeat. Foods rich in fiber help you lose weight.
- Thanks to the same volume, the intestines are emptied more often, constipation and intoxication do not occur, which reduces the likelihood inflammatory diseases in the gastrointestinal tract, hemorrhoids and rectal cancer, reduces the formation of gases.
- Fiber binds and removes some of the cholesterol from foods and bile acids from the body. This reduces the risk of the most common complications of diabetes – vascular disease.
- Fiber feeds the bacteria that make up the intestinal microflora. They fight putrefactive microorganisms, produce amino acids and some vitamins.
- And finally, fiber slows down the absorption of sugars from the intestines. Glucose in the blood increases gradually, the pancreas does not have to function in emergency mode. Thanks to this, existing insulin resistance does not arise or is reduced, and diabetes compensation is easier to achieve.
Best Sources of Fiber
It is customary to group food products into groups depending on their origin and nutritional value. Similar products contain approximately the same amount of fiber. We can safely say that a cup of fruit will contain about 2 g of fiber, vegetables - 3 g, legumes - 4 g, and meat dish there will be none at all. But in each group there are also champions for the presence of dietary fiber. It’s worth basing your diet on them in order to get the missing amount of fiber.
Vegetables and greens
If you have diabetes, vegetables and greens should be the main source of fiber in your diet. Preference should be given raw vegetables, since when heat treatment Some dietary fiber is lost.
Record-breaking vegetables for fiber content:
- avocado;
- green pea;
- Brussels sprouts;
- green beans;
- parsley;
- eggplant;
- broccoli;
- beets and their tops;
- carrot.
Cereals and pasta
The consumption of cereals for diabetes is limited, so you need to choose the healthiest ones, which have fewer carbohydrates and more fiber:
- barley;
- whole oatmeal (not flakes);
- buckwheat;
- pearl barley
When preparing porridge, try not to overcook it in order to preserve maximum dietary fiber. Cooking in a thermos is considered the best: pour boiling water over the washed cereal in the evening and leave until the morning.
Pasta Whole grains are better, they have much more fiber - 8% versus 3.5% in pasta made from premium flour.
Legumes
There is quite a lot of fiber in legumes: 11-13% in soybeans, beans, lentils, peas; about 9% in peanuts and chickpeas. Despite their high carbohydrate content, legumes can be an excellent side dish or soup component for diabetics.
Fruits and juices
Fruits are eaten without peeling, since the peel contains the most fiber. For example, an average apple has 4 grams of fiber, but the same apple, but peeled, has only 2.
Best fruits for diabetics, rich in fiber:
- black currant;
- pear;
- apple;
- orange;
- strawberry;
- grapefruit;
- cherry plum
In juices, due to the peculiarities of production technology, the fiber content is expressed in fractions of a percent (about 0.2), most of all in tomato juice– 0.8%. Things are better with juices with added pulp - they contain up to 1.2% dietary fiber. But in any case, juices cannot be a source of fiber.
Nuts, seeds and their oils
There is not as much fiber in nuts as is commonly thought - from 2 (cashews) to 12% (almonds). Given their high calorie content (about 600 kcal), it will not be possible to get enough dietary fiber from them.
Sunflower seeds contain 5% fiber, but any vegetable oil There is no cellulose, all of it remains in the production waste - cake.
Animal products
Milk and products made from it, eggs, meat, offal and fish do not contain fiber, so it is advisable to accompany their consumption with a serving of vegetables.
High Fiber Foods Chart
List of products with data on their calorie, fiber and carbohydrate content:
| Food product | Calorie content, kcal | Fiber, in g per 100 g | Carbohydrates, in g per 100 g |
| apricots | 44 | 2,1 | 9,0 |
| avocado | 160 | 6,7 | 8,5 |
| cherry plum | 34 | 1,8 | 7,9 |
| orange | 43 | 2,2 | 8,1 |
| peanut | 567 | 8,6 | 16,1 |
| watermelon | 30 | 0,5 | 7,6 |
| eggplant | 25 | 3,1 | 5,9 |
| banana | 122 | 2,3 | 31,9 |
| broccoli | 34 | 2,6 | 6,6 |
| Brussels sprouts | 43 | 3,8 | 9,0 |
| oyster mushrooms | 33 | 2,3 | 6,1 |
| grape | 72 | 1,6 | 15,4 |
| cherry | 52 | 1,8 | 10,6 |
| dry peas | 298 | 11,2 | 49,5 |
| fresh green peas | 55 | 5,5 | 8,3 |
| grapefruit | 35 | 1,9 | 6,5 |
| Walnut | 654 | 6,7 | 13,7 |
| buckwheat | 343 | 10,0 | 71,5 |
| pear | 47 | 2,9 | 10,3 |
| melon | 35 | 1,0 | 7,4 |
| zucchini | 19 | 1,0 | 4,6 |
| White cabbage | 30 | 2,1 | 4,7 |
| cabbage | 21 | 1,3 | 2,0 |
| cauliflower | 32 | 2,2 | 4,2 |
| potato | 77 | 1,5 | 16,3 |
| pine nut | 673 | 3,8 | 13,2 |
| cashew | 600 | 2,0 | 22,5 |
| strawberry | 33 | 2,0 | 7,7 |
| kohlrabi | 44 | 1,8 | 7,9 |
| corn grits | 328 | 4,8 | 71,0 |
| leek | 61 | 1,8 | 14,2 |
| bulb onions | 41 | 3,0 | 8,2 |
| pasta, premium flour | 338 | 3,7 | 70,5 |
| pasta, whole grain flour | 348 | 8,3 | 75,0 |
| mandarin | 38 | 2,0 | 7,5 |
| semolina | 333 | 3,6 | 70,6 |
| almond | 575 | 12,3 | 21,7 |
| carrot | 32 | 2,4 | 6,9 |
| chickpeas | 309 | 9,9 | 46,2 |
| oatmeal | 342 | 8,0 | 59,5 |
| cucumber | 14 | 1,1 | 2,5 |
| Bulgarian pepper | 29 | 1,0 | 6,7 |
| pearl barley | 315 | 7,8 | 66,9 |
| parsley | 36 | 3,3 | 6,3 |
| sunflower | 601 | 5,0 | 10,5 |
| millet | 342 | 3,6 | 66,5 |
| radish | 21 | 1,6 | 3,4 |
| black radish | 41 | 2,1 | 6,7 |
| rice | 333 | 3,0 | 74,0 |
| iceberg lettuce | 14 | 1,3 | 3,0 |
| beet | 42 | 2,6 | 8,8 |
| plum | 49 | 1,5 | 9,6 |
| black currant | 44 | 4,9 | 7,3 |
| pineapple juice | 53 | 0,3 | 12,9 |
| Orange juice | 47 | 0,3 | 11,0 |
| tomato juice | 21 | 0,8 | 4,1 |
| Apple juice | 46 | 0,2 | 11,4 |
| soybeans | 364 | 13,5 | 17,3 |
| tomato | 20 | 0,8 | 4,2 |
| pumpkin | 22 | 2,1 | 4,4 |
| green beans | 23 | 3,5 | 3,0 |
| dry beans | 298 | 12,4 | 47,0 |
| dates | 292 | 6,0 | 69,2 |
| hazelnut | 628 | 9,7 | 16,7 |
| lentils | 295 | 11,5 | 46,3 |
| Champignon | 22 | 0,7 | 4,3 |
| spinach | 23 | 2,2 | 3,6 |
| apples | 52 | 2,4 | 13,8 |
| cell | 313 | 8,1 | 65,4 |
Every day an adult's diet should include from 20 to 40 g of fiber.
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Statistics show that 80% of the population does not receive this standard. Consumption of less than 16 grams increases the risk of vascular disease by 1.5 times and does not allow you to control blood sugar in diabetes, even if the patient adheres to a special diet and diligently counts carbohydrates.
Whether your body gets enough fiber can be determined by the frequency of bowel movements. If feces are excreted every day without tricks in the form of laxatives or prunes, there is enough dietary fiber in the diet. Food without required quantity fiber can stay in the intestines for more than 3 days.
How to Increase Your Fiber Intake
How to change your diet to get enough fiber:
- Keep track of what products end up on your table. Give preference to natural ones, do not buy semi-finished products.
- Reduce cooking time for fiber-rich foods.
- Drink at least 1.5 liters of fluid per day. People with increased water weight need even more. Volume of fluid consumed per day = weight x 30 ml.
- For diabetes snacks, use whole, unpeeled fruits rather than fruit desserts.
- Fill your diet with dietary fiber gradually, over a couple of weeks, so that the gastrointestinal tract has time to adapt to the changes.
- Make it a habit to always have fresh vegetables in the refrigerator and make at least 2 salads a day from them.
- Do not use a blender to blend foods rich in fiber, as this will impair its effect.
- Check to see if you started eating more carbohydrates after changing your diet. Check your blood sugar regularly and monitor other diabetes management parameters.
Effect on weight loss
Filling the gastrointestinal tract and swelling in it, fiber acts on receptors that are located on the walls of the stomach and notify the brain that there is enough food in it. At the same time, the person experiences a feeling of satiety.
There are diets that exploit this effect. They use only foods that are especially rich in fiber, or low calorie food add cellulose from the pharmacy. For example, a kefir diet - drink 4 glasses of kefir a day, each with a tablespoon of fiber mixed in. For diabetic patients, such diets are possible only with mild type 2 diabetes and for a short time. If a diabetic is taking medication, such dietary restrictions will result in hypoglycemia.
Health effects of excess fiber
Consumption of fiber above the norm does not at all mean that the nutritional value of food is increased at the same time. If you regularly exceed the limit of 50 g per day, health problems are possible; a large amount of fiber is harmful in case of intestinal microflora disorders, changes in acidity due to inflammation, and infections.
Consumption of more than 50 g per day leads to insufficient absorption of nutrients and vitamins, inhibits the absorption of zinc, calcium and iron. Excess fiber interferes with the breakdown of fatty foods, which means it deprives a person of fat-soluble vitamins - A, E, D, K.
If the fiber in foods increases sharply, digestion processes are disrupted, bloating, colic, and diarrhea occur. We must not forget about sufficient drinking regime, otherwise cellulose will have the exact opposite effect - cause constipation.
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Fiber (or dietary fiber) is an integral component of food in the human diet, however, you need to know when to use it in moderation
How much fiber should you eat?
Excessive fiber intake may be harmful
Too much dietary fiber in food:
a) may cause increased gas formation and bloating. Foods high in fiber cause increased gas;
b) can bind and negatively affect the absorption of minerals in the intestines:, etc.;
c) can lead to diarrhea;
d) can lead to intestinal obstruction, which will require surgical intervention. This is most often observed in elderly and senile people, when intestinal motor function is reduced.
Foods that contain little or no fiber
White bread
Meat broth
Pastries, cakes
Fruit juice
Meat fish
Ice cream
Polished (white) rice
White flour
Vermicelli
Fat (vegetable, ghee, butter)
Fiber-rich foods
Cereals: wheat (whole grain), oats, corn, barley, brown rice, millet.
Legumes and legumes: soybeans, beans, peas, sprouted legumes or legumes.
Vegetables: carrots, radishes, turnips, beets, cucumbers, cabbage, lettuce, spinach, potatoes (with skin), pumpkin.
Fruits: guava, apples, bananas, grapes, peaches, pears, dates, plums, strawberries, mango.
Ways to increase your fiber intake
1. Eat a serving of green salad mixed with sprouted legumes before each main meal.
6. Fruits should be eaten together with the peel, which contains greatest number fiber.
7. Potatoes should also be eaten with their skins on.
8. Limit consumption white bread, other bakery products and refined and prepared foods.
Lack of fiber in the diet
Power with a small amount fiber or without it ultimately leads to the development of the following diseases:
- chronic constipation
- colon cancer
- high level blood cholesterol and hypertension
- obesity
- chronic hemorrhoids
- functional disorders of the colon
You can find out what fiber is and what foods contain it 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 every day. If a person is engaged in heavy physical labor or is fond of sports, his body’s need for fiber increases to 40 grams per day.
Sources of fiber are regular foods and artificially synthesized ones. nutritional supplements(dietary supplements). It is better to divide your daily fiber intake into several meals. The absorption of fiber by the body is influenced by several factors: this is the general state of health, the quality of the products, and the method of their preparation (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 out somewhere (fast food), ready-made frozen foods and restaurant dinners, forgetting about vegetables and fruits. Meanwhile, even the highest quality nutritional supplements will not help compensate for the deficiency of fiber obtained from natural foods.
Excess weight, diseases of cardio-vascular system and - this is the deplorable result of an unhealthy diet low in coarse fiber. Fiber stimulates digestion and intestinal peristalsis - it is easier for the body to eliminate undigested food residues when there is fiber in the diet. When there is a shortage of it 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 at the same time moderate. Too much rough fiber in the diet interferes with the absorption of other useful substances coming from food. Getting into digestive system, fiber tends to increase in size at least twice. Some products containing fiber (for example, bran) can increase 5 times.
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The minimal consequences for the body that result from uncontrolled consumption of coarse fibers are disturbances in 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 increase your fiber intake to the norm.
Although fiber is digested and absorbed slowly, it is difficult to overestimate its benefits for our body:
- it normalizes the work of the housing and utilities complex;
- supports intestinal microflora, thereby increasing its peristalsis;
- promotes weight loss as it slows down the absorption of proteins, fats and carbohydrates;
- helps cleanse the intestines of waste and toxins;
- helps remove harmful substances and heavy metals from the body;
- prevents cardiovascular diseases and diabetes.
Main types and characteristics of fiber
Fiber is divided into two types:
- Soluble - has a relatively gentle effect on the digestive organs; in the intestines 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 cabbage, citrus fruits, wholemeal flour, cereals (oats, barley and rye), legumes (peas, beans, lentils), a variety of 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 gastrointestinal tract. This is what determines the mild laxative effect of fiber. In addition, insoluble fiber restores intestinal microflora and normalizes the functioning of the gastrointestinal tract. Insoluble fiber is found in bran, legumes, peels of vegetables and fruits, shells of cereal plants, nuts and seeds).
If we consider the types of fiber in more detail, 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 foods rich in fiber in order to include them in their diet daily. 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.
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The foods richest in fiber include:
- buckwheat;
- oatmeal;
- whole grain bread and bakery products with bran.
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 chart and hang it in your kitchen, and it is also convenient to take with you while shopping.
| Foods rich in plant fiber | List of High Fiber Foods |
|---|---|
| Cereals and grain-based products contain the most fiber | Bread from whole grain flour and bran bread, whole grain pasta, oats, brown (unpeeled) rice. |
| Vegetables | Beets, avocados, white cabbage, cauliflower, broccoli and Brussels sprouts, corn, carrots, green beans, celery root, onions, bell peppers, green peas, potatoes with skin, sweet potatoes, pumpkin, tomatoes, zucchini and eggplant. |
| Legumes | Beans, lentils, soybeans. |
| Nuts and seeds | Almonds, cashews, walnuts, hazelnuts, peanuts, pistachios, pumpkin and sunflower seeds. |
| Fruits | Apples, dried fruits (dried apricots, raisins, prunes, dates), apricots, bananas, melon, grapefruit, peaches, oranges, pears, plums, raspberries, strawberries. |
| Greenery | Lettuce, parsley, dill, green onion, fennel, asparagus, celery, spinach. |
There are products in which coarse fibers are not contained. These include all food of animal origin: meat and fish, dairy and fermented milk products and cheeses. Such products are not considered fiber.
If you want to receive maximum benefit To benefit from fiber health, try to consume it along with 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 present in equal amounts in your diet. Fiber is contraindicated in infants and people with gastrointestinal diseases. Fiber is an essential component of a modern healthy diet. Include it regularly in your diet, and you will soon notice an improvement in your health.
Fiber is a dietary fiber consisting of complex carbohydrates. These are food components that are not digested by digestive enzymes in the human stomach, but are processed by beneficial intestinal microflora.
Fiber cleanses the intestines well of food debris, waste products and toxins; it is considered an essential element in healthy eating and has a lot of useful properties.
If the body is not periodically cleansed, slagging occurs, which threatens the development of various problems with the gastrointestinal tract, a sharp decrease in immunity, allergies and skin irritations. By the way, many skin problems - acne, pimples, sebum, seborrhea - are the result of unclean intestines. In this article you will learn which foods contain fiber.
Beneficial features
So, what are the benefits of eating fiber-rich foods? Basics useful property– improves digestion and prevents constipation. This is especially important for pregnant women and breastfeeding women.
During pregnancy, it is very important to establish proper functioning of the gastrointestinal tract so that the fetus does not experience pressure from the intestines. And during breastfeeding female body Hormonal disruption occurs and blood glucose levels increase slightly.
A sufficient amount of fiber helps keep sugar levels normal and get rid of bad cholesterol.
Fiber is a must for people who want to lose weight. excess weight. There is an interesting nuance here: food rich in fiber needs to be chewed longer, which means that the brain receives a signal of satiety much earlier; you simply don’t want to eat more.
What types are there?
Dietary fiber is divided into 2 types:
- Soluble.
- Insoluble.
Soluble fiber is fiber that can dissolve in liquid. This type of dietary fiber contains following products: fruits (apples, pears, peaches, citrus fruits), legumes (lentils, peas), grains (oats, barley, rye). The most famous component of such fiber is pectin. What does this substance contain? Pectin is found in apples, red and black currant, citrus fruits, that is, in those fruits and berries from which it is good to prepare a variety of jellies different dishes(for example, natural apple marshmallow- healthy food).
Insoluble fiber is essential for proper intestinal motility.
They do not dissolve in liquid and cleanse the intestines perfectly and quickly. This type of fiber is contained in all types of cabbage, greens, beans, nuts, and bran.
What foods contain these food components?
So, you are convinced that fiber is very important for our body. Let's find out more about which foods contain fiber.
A lot of fiber is found in vegetables, fruits, legumes, and grains. Products containing plant fiber:
- Of course, vegetables: tomatoes, cucumbers, cabbage, carrots, beets.
- Fruits: pear, grapes, apple, peach, fig.
- Dried fruits: raisins, prunes, dried apricots.
- Very more quantity dietary fiber, oatmeal, bran.
Please note that foods containing fiber should be consumed in fresh. During heat treatment, the fibers are modified and lose their valuable properties.
List of products by amount of these beneficial fibers:
- legumes – 13%;
- white rice and wheat – 9%;
- oats and barley – 8–10%;
- almonds, hazelnuts, walnuts – 12–16 %;
- fresh vegetables – 3–7%;
- berries (fiber is found in large quantities in raspberries and blackberries) – 2–6%;
- fruits and citrus fruits (record holders are bananas and peaches) – 6–11%.
Consumption rate
Improving the children's menu
It’s good when a child eats absolutely everything, but this is rare. But fiber is also very important for child's body, since dietary fiber prevents the occurrence of dysbiosis and helps cope with constipation.
When should you start including fiber-containing foods in your child's diet? Answer: from 9 months. Children aged 9 months to 3 years need to eat about 19 grams of fiber every day, and after 8 years - 26 grams. Remember that food must be natural, without any additives. Try to adhere to the following recommendations:
- Add vegetables and fruits little by little to different dishes for breakfast, lunch or dinner.
- From 9 months, start complementary feeding with a variety of cereals that are rich in fiber: corn, oatmeal, buckwheat.
- It is best to avoid sweets altogether. Make it a rule to place a plate with a variety of fruits in a visible place between meals. Believe me, the result will not take long to arrive. Instead of cookies, rolls, sandwiches, the child will snack tasty slices fruit.
Side effects and contraindications
Fiber is very useful for proper intestinal function. But everything is good in moderation. It is not recommended to immediately consume a lot of foods containing dietary fiber. Such food can lead to problems such as flatulence, bloating or intestinal spasms.
Fiber should be introduced into the diet gradually. At the same time, it is very important to establish a drinking regime so that there is enough fluid in the intestines. If you do not follow this rule, the abundance of dietary fiber can cause indigestion or volvulus. Optimal quantity water per day – 2–3 liters.
Right choice
Stores offer us a wide selection of a wide variety of vegetables and fruits all year round.
But it is worth remembering that not all of them are equally useful. Avocado, mango, pineapple, bananas are grown too far from our place of residence. They take a long time to transport, they are collected immature and treated with chemicals to preserve their presentation.
The best choice is seasonal vegetables and fruits that have ripened in the area where you live. They are much healthier and more nutritious than overseas wonders. Try to buy products from trusted suppliers, ask for quality certificates, and even better, grow crops in own plot. This way you will definitely be sure of freshness and quality.
Fiber in foods really plays a very important role important role in organism.
If it is not enough, problems with the stomach and intestines begin, a person gains weight and cannot get rid of it for a long time, various rashes appear on the skin, allergies appear and depression torments.
Eat right yourself, teach your children to eat healthy food from an early age. Remember that many diseases will not appear at all if you take care in advance to follow the simplest rules.
