Products with delicate fiber. Fiber-rich foods: for prolonging youth and losing weight

In the 70-80s of the last century, fiber was often called in scientific works because it does not carry energy value for the body. However, it was later found that dietary fiber(another name for fiber) have a specific effect on intestinal function: improve motility, promote the elimination of toxins, and so on. Today, a list of fiber-rich foods is always at hand for those who strive to lead a healthy lifestyle.

Useful ballast

Dietary fiber is that part of foods that is not digested by the secretions of the human gastrointestinal tract. This property makes them practically useless in terms of replenishing the body's energy reserves. At the same time, thanks to it (the table below), they are able to stimulate intestinal activity. The beneficial properties of dietary fiber also include:

stimulation of bile secretion;

removal of excess cholesterol;

cleansing the body of toxins;

creating a feeling of satiety.

Helper in the fight against disease

One of the most common diseases digestive system today - constipation. A sedentary lifestyle contributes to the development of this disease, and it, in turn, provokes other unpleasant ailments. Including foods high in fiber in your diet - good way prevention, and sometimes treatment (there are diseases for which fiber, on the contrary, is contraindicated).

Dietary fiber is a must in the diet of people with diabetes. Fiber reduces the need for injected insulin by increasing the resistance (sensitivity) of cells to this substance. Dietary fiber regulates blood sugar and cholesterol levels, thereby reducing their levels. The latter property makes them faithful assistants in the fight against overweight.

In addition, fiber helps reduce the risk of developing hemorrhoids and gallstones. Recently, gastroenterologists are increasingly talking about the undeniable benefits of dietary fiber in the fight against colon cancer.

Two types of fiber

Dietary fiber is divided into soluble and insoluble. Their effects on the body vary slightly. Soluble, or “soft” fibers include:

• dextran;

This type of fiber removes harmful substances from the body, promotes healing of the intestinal mucosa and reduces putrefactive processes. Insoluble dietary fiber improves the motility of the digestive tract, removes cholesterol, and increases the secretion of bile. These include:

cellulose;

hemicellulose;

List of foods rich in fiber

Rich in ballast substances plant food. The fiber content in the peel of fresh fruits significantly exceeds its amount in the pulp. This rule also applies to cereals: whole grain products contain several times more dietary fiber than industrially processed ones. Dried fruits are also beneficial for digestion: raisins, dried apricots, prunes, apricots. Vegetables rich in fiber include cabbage, beets, carrots, potatoes and tomatoes. A variety of nuts, sunflower or pumpkin seeds, mushrooms and berries can also be used as a source of dietary fiber.

Today on store shelves you can find any products rich in fiber (a table indicating the amount of dietary fiber per 100 grams of product is given below). One of the favorites for this parameter is bran. In terms of fiber they are significantly superior to many other products.

Daily requirement

Experts indicate that a person needs to consume 25-40 g of fiber every day. The daily intake varies depending on the age of the person and the condition of his body. The recommended amount for women is 25 g per day, for men - 40 g. After 50 years, gastroenterologists advise reducing the amount of fiber consumed, since older people often experience a decrease in intestinal motor function.

Specialist consultation required

Today, fiber can be bought at the pharmacy in the form of special preparations containing soluble and insoluble dietary fiber. They allow you to quickly replenish the body's need for ballast substances. However, you should not immediately run to the store after learning about the benefits of dietary fiber. Special medications, as well as fruits, grains and vegetables rich in fiber, can bring both benefit and harm. Therefore, gastroenterologists and nutritionists recommend gradually introducing into the diet dishes with ingredients containing a large amount of dietary fiber.

There are a number of diseases for which the list of foods rich in fiber is a list of contraindications. These include:

diseases accompanied by inflammation of the gastric and intestinal mucosa;

acute infectious diseases;

insufficient blood circulation.

Grapefruit, apple, cabbage, tomatoes, strawberries, cereals, bran and other foods high in fiber when excessive consumption can lead to unpleasant consequences:

bloating and increased gas formation;

development of fermentation processes in the intestines;

impaired absorption of vitamins and other useful substances.

Do not suddenly change your usual menu

Sometimes girls, having learned about the benefits of dietary fiber and having studied the list of foods rich in fiber, immediately switch to a new diet. Often such a radical change in the menu leads to the unpleasant consequences mentioned above: bloating and increased gas formation. A gradual increase in the amount of fiber in the diet will help to avoid such incidents. The proportion of foods rich in dietary fiber is slowly increased every day. An essential part of the process is careful observation of the body's reaction.

How to increase the amount of fiber in your diet

There is almost no dietary fiber in flour products premium, in oils of animal and vegetable origin, in fruit and vegetable juices, in all kinds confectionery, in meat and fish and so on. It is not necessary to immediately and completely abandon these foods in favor of fiber-rich ones. Instead of many of them, you can use similar, but more “live” ones. White bread It is not difficult to gradually replace rye flour, premium flour - whole grain. Instead of juices (we are talking about freshly squeezed ones), you can prepare smoothies that are popular today. Pumpkin pieces, carrots and apples - great option for such a cocktail.

It is worth remembering that the most fiber is found in the skins of vegetables and fruits. Therefore, it is better not to peel cucumbers, apples and pears, either for smoothies or when preparing salads. But the avocado, the composition of which includes many elements useful for the body, should still be freed from the skin.

Minimum processing - maximum result

There is more fiber in fresh products. That is why patients with disorders of the gastrointestinal tract are allowed to eat only boiled or steamed vegetables. And for healthy body they are healthier when they are not cooked. Fruit salad can replace the usual dessert. Instead of your favorite “Olivier”, “Mimosa” and “ Crab sticks“It is better to use dishes with fresh vegetables. Only cabbage, the benefits of which are instilled in us with kindergarten and hardly anyone doubts that it can become an ingredient in a large number of salads.

Careful selection

Today it is easy to find fruit in the store both in winter and summer. However, it is worth remembering that not all of them are equally useful. Pineapples, oranges, mangoes and the same avocado have a wonderful composition at first glance, but it is better to give preference to local and seasonal vegetables and fruits. Exotic dishes are brought to us from afar, and often various chemical compounds are used to keep them attractive. And even in the absence of harmful substances, the usefulness of overseas products is lower than that of local ones, since they are often picked unripe, when the fruits have not yet had time to gain strength and be filled with useful substances. Of course, you can include them in your diet, but you should carefully choose the supplier. Substances used to preserve food can cause allergies and problems with the functioning of the stomach or intestines. In a word, in pursuit of fiber, you should not forget about other needs of the body.

Unpolished rice and other cereals, unpeeled apples and pears, cucumbers, tomatoes and cabbage - the benefits of foods with high content fiber has been confirmed by numerous studies. They help to avoid various ailments associated with metabolic disorders and the gastrointestinal tract.

The key to a healthy body is variety and a sense of proportion. Too much fiber, like fat, causes the body to malfunction. Familiar menu may contain some in excess and exclude others. Expanding your diet will help replenish them. The beneficial properties of parsley roots, sprouted wheat or the same peel of apples and cucumbers are often overlooked, simply because these ingredients are not too familiar to us.

Fiber and products containing it.

This material will talk about fiber and its benefits for the body. We will also highlight products with the maximum and minimum content.

What is fiber, what is it for, and what are its health benefits?

Fiber is a polysaccharide that, when completely broken down, produces glucose. It creates the basis of cellular tissues, one might say, the same as cellulose. They enter the human body only through food products of plant origin in the group of carbohydrates, which are not digested by gastric juice. Dietary fiber can be divided into two types: “coarse” and “soft”.

To the first, you can add those products that contain cellulose. And the “soft” ones include pectins, resin, and cellulose. In other words, “soft” is soluble fiber.

In modern language, the term “dietary fiber” is often used - the coarsest part of the plant, which is practically not absorbed by the body, but at the same time brings maximum benefit to the food system. Due to the fact that the fibers have a coarser structure, they linger in the stomach, thus the feeling of hunger disappears and a feeling of imaginary satiety comes. As practice shows, in this case a person will need less food and then it is easier to follow a diet, and this contributes to a dramatic reduction in body weight, due to its cleansing.

Fiber perfectly copes with the problem of constipation, which is dangerous due to its intoxication. Also, one of the advantages is the ability of fiber to absorb 8-50% of carcinogens from the body, thus acting as a prevention of intestinal cancer.

Despite the fact that, due to its rough construction, fiber passes through the entire food chain practically unchanged, it does a lot of work along the way. useful work. This substance is of great importance for weight correction and proper nutrition, controls blood sugar levels, and reduces cholesterol. Fiber can be roughly compared to those materials similar to water and mineral salts; it does not saturate the body with energy, but helps the active functioning of organs and its vital functions.

What is the daily fiber requirement for an adult and a child?

Modern nutritionists believe that the daily fiber intake is approximately 30-50 g for an adult, and for children 10 g + 1 g for each year of life. That is, it is normal for a 10-year-old child to consume at least 20 g of fiber per day.

• For those who want to say goodbye extra pounds, the daily norm should be close to 35 g. But you should not immediately load your stomach with a full dose of fiber, since the body of a modern urban person is accustomed to more gentle food. If you suddenly switch to proper nutrition with foods that contain “coarse” fiber, you can get bloating and indigestion.
• During heat treatment, the structure of the fibers expands, thus to some extent losing its useful qualities detoxification, therefore it is recommended to consume vegetables and fruits raw. But if your body reacts negatively when eating raw food, then the best way out of this situation would be to steam the dish or simmer it a little, trying to leave the vegetables a little undercooked.
• For expectant mother fiber should make up a significant portion of the diet. At a minimum, this is useful in the last months of pregnancy, since fiber acts as a means of preventing constipation. In the last few months, the baby puts significant pressure on the entire food system and the problem of constipation is familiar to every third pregnant woman.

• The norm for expectant mothers is 25%. Exceeding the norm can cause a feeling of flatulence, frequent bowel movements, abdominal pain, which will create discomfort, and is completely unnecessary for girls in the “position”.
• Fiber is also useful for pregnant women because during this period women often experience an inadequate increase in blood glucose levels and a decrease in insulin sensitivity, which can later lead to gestational diabetes. This anomaly is detrimental to the life of both the unborn baby and the mother. Fiber acts as a natural “regulator” of glucose levels in the body, and that is why it is recommended for women.
• It is advisable to take the daily norm, divided into parts and consume before basic meals. But we must not forget that coarse fibers should enter the body gradually; add 5 g of fiber to your meals every day.

The benefits of fiber and products containing fiber and pectins for weight loss

Considering fiber from a dietary point of view, many advantages can be removed, for example, the inability to digest fiber provides a significant advantage for overweight people. At a minimum, despite the fact that the body does not receive a single gram of energy from fiber, it does not receive a drop of calories! Therefore, fiber is extremely important in a healthy and healthy eating, to normalize weight and cleanse the body from the inside.

• Most weight loss products are based on the action of fiber, its ability to satisfy hunger for a long time and effectively curb appetite. But it is not at all necessary to swallow pills; in nature, there are many products containing both soluble and insoluble coarse fibers.
• Insoluble fiber is found in vegetables, fruits, legumes, carrots, and grains. They perform the work of a “sponge”, entering the body, as if “absorbing” liquid into themselves and improving bowel movements, taking toxic substances and harmful acids with them.

• The main sources of fiber include apples, beans, barley, citrus fruits, sunflower seeds, berries, and beets. Their action is more like jelly and gives a blissful feeling of fullness. In principle, foods rich in fiber often contain huge amount vitamins and minerals, and low in fat and calories, which naturally explains the benefits of these products for weight loss.
• Another rule for those who want to lose weight is to have a sufficient amount of water in the body, since fiber, in the absence of fluid, loses some of its properties and is not excreted from the body in time.

The benefits of fiber and products containing fiber and pectins for constipation

Unfortunately, constipation is one of the most common problems of the modern generation, this is due to a “sedentary” lifestyle and dietary habits, which includes dishes instant cooking.

To prevent and treat constipation, fiber is essential! Thanks to its absorption ability, it is able to remove harmful substances and toxins from the body. Fiber takes on the state of a jelly-like mass, and in this way wraps and softens the solid fractions of the stool. In addition, fiber increases the amount of feces, which helps speed up the work of housing and communal services.

• To solve the problem of constipation, it is necessary that the diet include cereals with the addition of fruits, berries, bran, fresh vegetables etc.
• But there is one “but”, the main thing is not to harm yourself by taking a large amount of fiber at once, this can cause cramps in the abdomen, flatulence or bloating, so you need to introduce fiber into your diet in small portions and gradually. Water consumption is also an essential part of a healthy daily diet. Water improves the performance of the sorbent.
• It is necessary to prevent constipation with the help of dietary fiber also during pregnancy and at a young age. Proper nutrition child, can eliminate the development of constipation.

Foods high in coarse fiber: list, table

Cellulose - “rough” fiber is responsible for the volume of the food bolus and the absorption of water from the body. Serves as a preventative against constipation, the main source of which is porridge, or rather the hard shells of grains and legumes.

Bran has always been the best way to lose weight; it contains no calories, but gives you a feeling of fullness. Also, other sources of cellulose are apples, carrots, Brussels sprouts, broccoli and even cucumbers.

Vegetables and fruits high in fiber: list, table

Every person who cares about their health should definitely cleanse their body with vegetables, fruits, and berries. This is because they contain a substance called fiber. With its ability to absorb all bad substances, and as a sorbent it removes it from the body. If you do not follow the timely cleansing of the body, the most unpleasant consequences can occur. After all, many diseases begin with metabolic disorders and intoxication of the body.

Foods with the highest levels of fiber include:

• White cabbage, Brussels sprouts, cauliflower
• Broccoli
• Carrot
• Beet
• Corn
• Green beans
• Onions
• Tomatoes
• Potatoes with skin
• Sweet pepper
• Chinese cabbage
• Raspberry
• Blackberry
• Strawberry
• Blueberry
• Oranges
• Apricots
• Grape
• Apple

Nutritionists around the world consider fiber one of the leading steps in human digestion. Getting your daily dose is not so easy, but with bran and some supplements you can achieve what you want. Here another question arises: fiber itself is of plant origin and therefore it is believed that in order to get the oak norm of the substance, it is best to eat raw fruits and vegetables. Is it necessary to use dietary supplements to feel full and comfortable if everything you need is “at hand”?

The most primitive fruits, it would seem at first glance, will ensure the activation of the housing and communal services, help get rid of a number of problems and diseases, and also, by their effect, prevent the accumulation of fats. Here are some of the most “important” vegetables and fruits:

Foods high in pectin: list, table

Pectin is considered a “nurse” for the body, and it has every right to bear this title. Because it carries great benefit for health. The miracle sorbent is often used in cooking, medicine, and even to create cosmetics. But the amount of the substance must be replenished in order to remove all toxic substances in a timely manner.

In almost all cases of disease, the source of the problem is a metabolic disorder. The influence of poor nutrition extends not only to disruptions in the functioning of housing and communal services, but also worsens the condition of the pancreas and cardiovascular system. Also, the liver and kidneys are primarily affected.

Pectin plays a beneficial role as a “cleaner” and helps cleanse the body of harmful substances, toxins, and cholesterol. Thus, it optimizes the metabolism in the body.

Source products with a high content of pectins, first of all, increase the quality of life on a diet. They envelop the walls of housing and communal services and allow you to control the feeling of hunger, and also reduce the rate of absorption of carbohydrates! The daily norm of pectin is 18g.

This “mineral” can be obtained in such products as:

• Apples and natural marshmallow, also apple jam
• All types of citrus fruits, but they need to be eaten not only with the peel, but also with the white “skin”
• Even boiled pumpkin
• Carrot
• Cabbage, especially a salad made from apples, fresh carrots and cabbage, is ideal for those who want to lose weight.
• Pears and quince
• Beet
• Most berries: cherries, plums, sweet cherries, blackberries, blueberries
• You can’t ignore grapes of all types

What are the dangers of a lack of fiber in the diet?

The lack of fiber in the diet is of course negative; at a minimum, fiber serves as an absorber of unfavorable substances. Otherwise, these substances accumulate and lead to intoxication of the body. A lack of fiber in the body can lead to diseases of housing and communal services, kidney diseases, increases the risk of hemorrhoids, in addition, a deficiency of fiber may well provoke diabetes mellitus, constipation.

The fact is that we mostly eat food after heat treatment, during which the fiber swells and loses its properties. Thus, the receipt of microelements is reduced to a minimum. But what happens when there is a lack of fiber in the body:

1. Intoxication - clogging of housing and communal services
2. Decreased immunity
3. Increased risk of heart disease
4. Tendency to obesity due to frequent feelings of hunger
5. Sugar levels may be higher than normal

The most unique thing about fiber is that it contains silicon - this is an essential microelement that can attract various viruses and harmful toxic substances.

Products that do not contain fiber: list, table

Definitely, fiber is and will always be an integral part healthy diet. But there are unique cases in which fiber intake approaches a minimum, for example, in diseases such as diverticulitis and chronic diarrhea. Moreover, there are individual cases of intolerance to fiber itself. To improve your health, you should listen to your doctor and follow a diet containing minimal fiber.

As you follow the diet, you should add meat to your diet, especially meat, after heat treatment! Also, you should do what you do with vegetables and fruits, for example, lean towards using canned food. In any case, the diet allows you to lose weight overweight and helps improve bowel movements.

Here are some tips for a diet with low content fiber:

1. Instead of fresh apple, for example, it is better to eat applesauce or jam, you can simply peel the peel, as it contains greatest number building material. This applies to all fruits.
2. Regarding vegetables, preference should be given to seedless, soft ones. Peel the potatoes. Vegetable juices can also be classified as drinks with minimal fiber content.
3. It is worth excluding whole grains from your diet, they contain a high percentage of fiber. It is better to replace them with pasta, white rice, semolina, chopped rice, white bread.
4. Also, you need to include animal products and fish in your daily menu. Because they have no fiber at all.
5. Fermented milk products in minimal consumption are also allowed.
6. Milk

What is the difference between bran and fiber: comparison

Bran and fiber, due to their benefits, are undoubtedly at the forefront of the healthy diet of modern generations. Comparing these two substances, of course, is the same as comparing pectin and an apple. Here's the thing:

Bran is the residue after grinding flour, that is, the coarse part of the grain. Bran is rich in fiber, almost 75%, but in addition to fiber, the warehouse also includes macro- and microelements, including B vitamins. In other words, people who buy bran for the purpose of obtaining fiber are not mistaken at all. But bran has more calories than its components. pure form.

For example, 100 g of bran contains 250 kcal, and the fiber itself contains a maximum of 35 kcal. This is due to the fact that in addition to the “sponge” function performed directly by the fiber itself, bran also carries protein, AA, starch and vitamins. And this is what gives bran its incredibly healing and beneficial qualities. And also, this is the most widely available product that will provide the daily requirement of dietary fiber.

Fiber is originally a dietary fiber from which all plant tissues are built. It is part of vegetables, fruits, berries and bran. Fiber is required to optimize the functioning of housing and communal services, as well as improve intestinal flora. This low calorie product in its pure form, often used in diets.

Fiber for the body: contraindications

Of course, fiber is necessary for a person to improve the functioning of housing and communal services, cleanses the blood and has a beneficial effect on the microflora of the stomach, helps improve immunity and overall health. It is included in almost all products of plant origin, in the form of pectins, cellulose, hemicellulose, etc.

Unfortunately, there are some contraindications when using this wonderful substance.

A large number of people with various diseases, For example:

• ulcer - peptic ulcer stomach or duodenum
• individual intolerance to the product
• gastritis
• enteritis and enterocolitis
• diarrhea
• chronic bowel diseases
• leaky gut syndrome

Despite the fact that fiber is not so easy to obtain, there are cases of an overabundance of the product in the body, which does not have a very pleasant result. Leads to bloating, flatulence, fatigue, gas, skin rashes, increased blood sugar, and can also cause allergies.

Video: Fiber and how to use it

Hello everyone!

We have all heard more than once that there is such a healthy fiber, which you need to consume as much as possible for the health and benefit of your body.

But not all of us fully understand what fiber is and what it is eaten with.

Let's figure out what fiber is, what it contains, and which foods contain a lot of it?

Let's look at everything briefly, but clearly.

What is fiber?

Fiber is dietary fiber that is not digested by the digestive enzymes of the human body.

Fiber has many beneficial properties. It can be called a janitor of our body, cleaning and sweeping away all harmful substances from it.

Beneficial properties of fiber

Four main useful properties fiber:

1. Fiber removes cholesterol and helps lower blood sugar levels
2. Normalizes the functioning of the gastrointestinal tract (gastritis, colitis, constipation, flatulence)
3. Promotes weight loss (obesity)
4. Removes accumulated metals and toxins from the body

Main types of fiber

• BRAN
• CELLULOSE
• HEMICELLULOSE
• LIGNIN
• PECTIN
• GUM
• MUCILAGE

What foods contain fiber?

1. Oatmeal and rice. These are the shells of cereal grains, separated from flour or cereal. They are very good at reducing blood cholesterol levels.
2. Sunflower seed husks. Very gently cleanses the intestines and normalizes the activity of the gastrointestinal tract.

• Cellulose contains:

Cellulose is an indigestible carbohydrate contained in the upper part of the fruit shell. Therefore, by cutting it off, we deprive our body of enormous benefits.

Cellulose has a very good effect on blood vessels and is useful for hemorrhoids, varicose veins, and cleansing the intestines.

• Hemicellulose contains:

Apples, bananas, beets, cabbage, corn, lettuce, pears, berries, peppers and whole grains

Hemicellulose is an indigestible carbohydrate that absorbs water. It removes carcinogens, promotes weight loss, and effectively eliminates constipation.

• Lignin contains:

Carrot, brazil nuts, peaches, peas, potatoes, tomatoes, strawberries, uncrushed cereals,

Lignin lowers blood cholesterol levels and prevents the formation of gallstones.

• Pectin contains:

Citrus fruits, hibiscus, apples, bananas, beets, cabbage, dried peas, agar-agar,

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Alena Yasneva was with you, be healthy, see you again!

The health of a modern person is affected by many unfavorable factors, such as emotional and physical overload, frequent stressful situations, a sedentary lifestyle, and an unfavorable environmental situation. To all these negative effects can be added irregular nutrition, lack of vitamins and minerals, lack of the amount of dietary fiber necessary for the body, including important place takes up fiber.

Fiber in foods is the most important component in the human diet; its deficiency leads to serious, sometimes even life-threatening, diseases. And if we are not able to significantly influence the environment around us, then we can change our diet for our own good. And today we are with you, dear readers, let’s figure out what fiber is, what foods contain it and in what quantity.

What is fiber

Fiber is dietary fiber that is not broken down or digested in the human gastrointestinal tract. Fiber is found only in products of plant origin. Without going into the complex mechanism of the structure of plant cells, we can say that fiber is concentrated in the rough parts of plants, mainly the peel, seeds, and stems.

IN different vegetables fiber is concentrated in different parts of it; in carrots, for example, it is in the core, and in beets it accumulates in rings that penetrate the fruit. In fruits, fiber reaches an average of 1 - 2% of the fruit's weight, in berries - 3-5%, in mushrooms - 2%. Among dietary fibers, cellulose, lignin and pectins play the most important roles.

Most of the fiber in foods is insoluble and is not absorbed by the body, since our digestive tract does not produce enzymes capable of digesting coarse dietary fiber. However, among healthy intestinal microflora Bacteria are present that can destroy fiber, resulting in the formation of compounds in the large intestine that can dissolve in water, take on a jelly-like state and be partially absorbed.

Therefore, it is customary to divide fiber into soluble and insoluble. The thinner the peel of the fruit, the more tender its pulp, the more the fiber contained in it is broken down. Insoluble fiber includes cellulose and lignin, soluble fiber is pectin.

Among foods rich in fiber, the coarsest insoluble dietary fiber contains cereals, seed products, vegetables, and mushrooms. The main sources of soluble fiber are fruits and berries, leafy vegetables, oat bran. The body needs both types of fiber, so food should be as varied as possible. The ideal ratio of insoluble to soluble fiber in food is one to three.

What is fiber for?

If the fiber in foods is almost not absorbed by the body, a reasonable question arises: what is it for, what is its benefit? The role of fiber is not as clear as it sometimes seems; it does more than just enhance intestinal motility and prevent constipation. By consuming foods high in fiber, we save ourselves from many serious diseases. Magical benefits fiber in the following points:

Bactericidal effect

The beneficial role of fiber begins in the mouth when we chew rough food. Prolonged chewing promotes the release of large amounts of saliva, rich in enzymes and microelements, which in turn has a positive effect on tooth enamel and microflora in the oral cavity. Saliva neutralizes acid, has a bactericidal effect, and suppresses putrefactive processes in the oral cavity.

Cleansing the body, feeling full

Once in the stomach, fiber absorbs water and increases in size, quickly causing a feeling of fullness. In the intestines, fiber improves the passage of food bolus through the intestines, thereby ensuring regular bowel movements, and also helps cleanse the body of bile acids and cholesterol. This is explained by the fact that products containing fiber, passing through the digestive tract, absorb cholesterol and do not allow it to penetrate our blood. In people who consume a lot raw vegetables and fruits, cholesterol does not exceed normal levels until old age.

The role of pectins

Among soluble dietary fibers, pectins play an invaluable role in maintaining our health. Pectin substances block the absorption of harmful substances into the blood through the intestines, bind them, turning them into insoluble and harmless compounds, and rid our body of them. A lot of pectin is found in apples, pumpkin, black and red currants, cucumbers, tomatoes, peaches, and apricots. It is also very important that with any heat treatment the amount of pectin in products increases.

Balance of intestinal microflora

No less important is the role of fiber in maintaining the balance of intestinal microflora. It suppresses the activity of pathogenic bacteria, thereby reducing putrefactive processes in the intestines, and helps remove waste products from the body. And a healthy intestine means a healthy immune system.

Disease Prevention

Eating foods high in fiber helps prevent colorectal cancer. This disease has risen to one of the first places in oncology precisely due to the popularity of ready-to-eat refined foods among most people.

I suggest you take a look detailed video about the benefits of fiber.

Daily fiber requirement

Given the importance of dietary fiber for digestion and overall body health, daily norm fiber for an adult is 25 grams of insoluble fiber and pectin substances. Knowing which foods contain a lot of fiber, it’s not difficult to make up your own proper diet so that food brings not only a feeling of fullness and satisfaction, but also maximum benefit.

What are the dangers of a lack of fiber in foods?

For many years, the role of coarse dietary fiber was underestimated, and only relatively recently did scientists around the world come to the conclusion that food must contain fiber, otherwise a person cannot avoid serious diseases. Let's look at what diseases are threatened by a lack of fiber.

• Intestinal diseases accompanied by constipation, intestinal atony, spastic colitis, dysbacteriosis, hemorrhoids;
• Atherosclerosis, coronary heart disease, threat of heart attack and stroke;
• Formation of gallstones;
• Diabetes mellitus;
• Obesity;
• Rectal cancer.

Products containing fiber

Foods rich in fiber are bran, dried fruits, legumes, mushrooms, cereals, wholemeal bread, nuts, vegetables, berries, fruits. By consuming all these products regularly, you can get the amount of fiber necessary for the body without resorting to special supplements containing it. Now such drugs are very relevant and are sold in pharmacies, but it is still better to give preference natural products, the benefits from them are much greater for health. But bran deserves to be discussed in more detail.

Bran

Bran is unique product, which prevents and heals many diseases, but for some reason is not popular with most of us. The benefits of bran have been proven, and you can now buy them at any pharmacy or in the health food departments of large stores. Bran can be wheat, rye, rice, oat, corn, barley. They all have nutritional value, as they contain a large amount of fiber, which cleanses our body.

In addition to the fact that bran has an absorbent effect in the intestines, which in itself has invaluable benefits, bran contains a lot of useful substances, including B vitamins, vitamin E, carotene, nicotinic acid. Bran contains minerals, such as potassium, magnesium, zinc, chromium, selenium, copper and others.

You need to introduce bran into your diet gradually, starting with half a teaspoon, so as not to provoke bloating and other unpleasant intestinal dysfunctions. Gradually, over several weeks, you can increase the amount of bran introduced into the diet to a tablespoon three times a day.

Pharmacies sell bran in the form of crispy balls; this is a ready-to-eat product; they do not need to be steamed, but simply eaten according to the attached instructions. Such bran is often enriched with various vegetable additives to increase its value; I have come across bran with carrots, seaweed, with Jerusalem artichoke, with blueberries.

Since bran has the ability to cleanse the body of everything foreign, it should not be taken medicines simultaneously with bran. There should be at least 6 hours between taking the medication and consuming the bran.

If you want to know more about the benefits of bran, you can read my articles

Cereals

One of the important suppliers of fiber are cereals, such as buckwheat, brown rice, millet, oatmeal. It is important to consume whole grains, and instant foods, which are so popular and convenient to use, are processed in such a way that they do not contain coarse dietary fiber, and therefore dishes made from them are not as valuable as those made from whole grains.

Vegetables and fruits

A good supplier of coarse plant fibers are vegetables and fruits, which should be present on our table every day. It is very important to eat vegetables raw, thereby getting the maximum fiber from them. It is clear that this is not always possible, and not all vegetables can be eaten raw, but cabbage, carrots, sweet pepper, celery root, radish, turnip, rutabaga, daikon, leek, all leafy vegetables must be added raw to salads.

There is a lot of fiber in the peel of fruits. As for apples, you need to take into account where these fruits grew, and in the season when local apples appear on sale, they should be eaten without peeling so that the body receives as much pectin as possible. This does not apply to imported apples; the peel must be cut off, since all apples that will undergo long-term transportation and storage are treated with special substances that are not harmless to us.

If you like fruity and berry juices, then try to squeeze them with pulp, which contains quite a lot of fiber, but it is still healthier to eat whole fruits, receiving much more useful substances for your body. It is right to eat sweet fruits before meals or an hour after meals, so they provide maximum benefits.

Fiber-rich foods. Table

Fiber content in vegetables and fruits. Table

For your convenience, dear readers, I present the amount of insoluble fiber in vegetables and fruits in a separate table

We looked at the content of coarse insoluble fiber in products. The following table will show which products contain soluble fiber, that is, pectins. The pectin content in fruits and vegetables varies sharply depending on the type, variety, degree of ripening, place of growth and other factors.

Pectin content in vegetables and fruits. Table

Knowing which foods contain fiber, it’s easy to adjust your diet to benefit your health and your appearance. Everyone can choose for themselves certain products containing insoluble and soluble fiber, the balance of which creates best conditions for digestion and vital functions of the whole organism.

Harm to fiber, contraindications

Since fiber is coarse dietary fiber, it is contraindicated in case of exacerbation of diseases of the esophagus, stomach and intestines. Foods high in fiber can be harmful to people who consume only soft foods devoid of coarse fibers for a long time. Gastrointestinal – intestinal tract in this case, it may react to irritation by rough food with gas formation, bloating and abdominal pain, diarrhea, and vomiting.

For this reason, it is necessary to gradually accustom yourself to food containing coarse fiber, introducing it in small portions, listening to your body. If negative reactions occur, you should consult a doctor to rule out diseases of the digestive system that require treatment.

If you eat foods rich in fiber, you should definitely drink water, in which case the recommended 1.5-2 liters will be doubly necessary.

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17 Feb 2019 at 20:13

Answer

Answer

Answer

Dietary fiber is almost not subject to breakdown when passing through the gastrointestinal tract, but is utilized by the intestinal microflora. Fiber, by adsorbing water, increases the volume of feces, due to which they move faster through the intestines, which, in turn, reduces the risk of constipation and normalizes the functioning of the gastrointestinal tract. By moving waste quickly, it is believed that colon cancer is less likely to occur. In addition, let us remind you that despite the fact that fiber contains a very small amount of calories, it is voluminous, and this gives a feeling of fullness and helps to reduce the total amount of food consumed and control your weight. In addition, fiber reduces cholesterol and insulin levels in the blood.
Doctors from the American Dietetic Association recommend eating 25-35 grams of fiber daily for prevention. chronic diseases. To analyze your diet and create a healthy menu, you need to consider the fiber content of 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

Take note

• The so-called “Dry Crisps” made from whole grains, which are now on sale everywhere, are very healthy dietary product. In breads, in addition to proteins and minerals, V large quantities there are ballast fibers. To satisfy daily requirement body in coarse fiber, you need to eat only 150 grams of dry bread. The same amount of fiber is contained 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 eating the whole fruit. It is known that vapel, 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 compared to peeled ones, it is still recommended to remove the peel from apples, pears, cucumbers, etc., after washing them first. before you eat. Especially if the fruits and vegetables were bought in a store and not grown in your garden. The fact is that the peel can accumulate various harmful substances, if any were used in their cultivation. In addition, the surface of “store-bought” vegetables can be treated with paraffin, and fruits with diphenin (the strongest allergen) - this is done for better preservation of products 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 that, partially entering the blood, help 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 stool, and thereby contributes to the normal functioning of the gastrointestinal tract and prevents constipation. It can be found in beans and unrefined grains such as brown rice, bran flour, whole grains wheat.
Obviously, both types of dietary fiber are needed for health. Therefore, for an optimal ratio of soluble and insoluble fiber, include in your diet variety of vegetables, fruits, cereals and legumes.

Dietary Fiber Recommendations and Some Cautions

By eating foods rich in plant 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 amount. daily dose. Along with this, gradually increase the amount of water you drink to 2-2.5 liters
A sudden transition to increased consumption of vegetables and fruits can cause flatulence and diarrhea.
For patients with colitis, ulcers, or proctitis, it is better to limit the consumption of foods high in plant fiber.
Prunes, beets and carrots are especially useful for constipation. However, people suffering from spastic constipation are better off eating vegetables and fruits pureed or pureed.
Remember that dietary fiber can increase bloating. People with a tendency to flatulence should exclude foods such 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/) was used.