Fruits are rich in fiber. Fiber and bran which is better

Most of us have heard that fiber is good for digestion, that foods containing it must be present in the diet, but many do not even think about what fiber is, why it should be eaten and in which foods it is most abundant.

Fiber, also called plant or dietary fiber, is chemically a complex of various polysaccharides found in plant foods.

Insoluble fiber (cellulose) is not digested by enzymes in the digestive tract. It works in the intestine as an enterosorbent, capturing various harmful substances produced as a result of fermentation processes in the intestine, slags, toxins, radionuclides, cholesterol, and removes them from the body. In addition, dietary fibers, swelling and increasing in volume, mechanically irritate the intestinal walls, thereby stimulating its motility. As a result of the intestinal filling with fiber, a feeling of satiety is created, thereby preventing it.

Soluble fiber (pectin, inulin, resin) is not affected by enzymes in the mouth, stomach and small intestine, but it is partially processed in the large intestine. Such fiber is necessary to ensure the normal functioning of the microflora in the intestine, since it maintains a certain acidity. Maintaining an acidic environment helps prevent the growth of pathogenic bacteria. Soluble fiber, especially pectin, slows down the absorption of glucose into the bloodstream, thereby avoiding sudden fluctuations in levels. With sufficient fiber intake, the level in the blood decreases, as the absorption of fats decreases.

On average, a person is recommended to consume 20-30 g of fiber per day, there are conditions in which the body needs more dietary fiber. Fiber should be obtained from various food products; it is recommended to use dietary supplements only if necessary. More dietary fiber is required for people with anemia, prone to, pregnant women. However, you should not abuse foods containing fiber, and even more so food additives with it, as this can lead to constipation. It is necessary to increase the amount of fiber in the diet for those wishing to cleanse the body of toxins with it gradually.

What foods contain fiber?

Bran, cereals, cereals, pasta, bread

The largest amount of dietary fiber is found in wheat bran. Nutritionists recommend eating a few tablespoons of bran every day in cases where the diet for some reason is depleted in fiber. 100 g of this product contains about 40 g of dietary fiber. Flax seeds are rarely indicated in the list of foods rich in fiber, although 100 g of seeds contain about 30 g. Vegetable fibers are found in all cereals, therefore buckwheat, wheat, millet, cereals, etc. should be present in the diet. Bread must be consumed. Whole grain, rye, white bread, as well as all types of bran bread are very useful.

Legumes, nuts, seeds

Beans, lentils, soybeans, chickpeas, and peas are excellent sources of vegetable fiber. Nuts (walnuts, peanuts, almonds, cashews, pistachios, etc.) also contain a fairly large amount of dietary fiber, but you should also remember about their calorie content. Sunflower seeds and pumpkin seeds can also act as a source of fiber almost on par with nuts.

Vegetables, herbs

Most people associate vegetables with fiber, and for good reason. Vegetables contain a large amount of not only fiber, but also water, which is needed for dietary fiber to swell and perform its functions. Therefore, vegetables should be the main source of fiber for the body. It should be noted that cooked vegetables contain more of it than fresh ones, that is, 100 g of stewed cabbage contains more vegetable fibers than the same amount of fresh. Unlike vitamins and microelements, which are lost during heat treatment of vegetables, fiber is retained in full. A person's diet should contain various vegetables: white cabbage, Brussels sprouts, cauliflower, green beans, potatoes, onions, turnips, pumpkin, radishes, asparagus, etc. Even such watery vegetables as tomatoes and cucumbers contain dietary fiber. Greens are also useful (lettuce, celery stalk, parsley, dill, etc.), since in terms of fiber content, it is far from last.

Fruits and berries

Fruits and berries also contain fiber, especially pectin. The record holder for fiber content is an exotic but widespread avocado in our country. Raspberries, blackberries and grapefruit are slightly inferior to him. There are enough plant fibers in apples, pears, bananas, oranges, strawberries, figs and other fruits. Dried fruits can also become a source of fiber, its content in them is several times higher than fresh fruits.

Every day, in addition to meat and dairy products, any person's diet should include cereals, bread, several types of vegetables and fruits. For people with diabetes, the main sources of fiber should be cereals, bran, black bread, vegetables and herbs. Of the fruits, it is allowed to consume oranges, grapefruits, sour apples, pears, kiwi, avocados, cherries, red currants and other fruits and berries with a low glycemic index in moderation. But dried fruits with diabetes mellitus should not be eaten.

Dietary supplements with fiber

Now in pharmacies and sports nutrition stores, all kinds of dietary supplements containing dietary fiber are actively offered. It is recommended to take them to athletes, people suffering from liver and gallbladder diseases, obesity, diabetes mellitus, alcoholism, etc. During pregnancy, in the postoperative period after surgical interventions on the gastrointestinal tract, it is impossible to use fiber in this form.

Such dietary supplements are produced most often in the form of powders or bran, less often tablets or granules can be seen in pharmacies. You need to use them following the instructions. Powder or bran must be diluted in water or washed down with a sufficient amount of liquid. Supplements are taken 20-30 minutes before meals, it is advisable to divide the daily dose of the drug into several parts.

TV show "Family Size", a plot on the topic "Fiber":

Fiber is one of the best ways to lose weight and maintain normal bowel function. Therefore, every person who cares about their health should include in their daily diet foods containing fiber in order to remove toxins from the body, to prevent diseases of the cardiovascular system. Today we will tell you which foods are high in fiber.

Types of fiber

Fiber is divided into two types: soluble and insoluble. Foods rich in fiber of the first type are apples, cabbage, citrus fruits, broccoli, wholemeal flour, various berries, seeds, oats. Such fiber can be turned into a jelly-like mass, it treats the stomach more carefully.

Insoluble vegetable fiber is found in foods such as legumes, cereals (mainly in their shell), in the skins of vegetables and fruits.

What foods contain fiber

We have already talked about the benefits and norms of fiber intake, you should not have any doubts about the need to use it. An adult needs 20-30 grams of fiber to avoid problems with digestion, intestinal microflora, elimination of toxins and heavy metals. Therefore, it is important to know which foods contain fiber.

Foods containing a lot of plant fiber are, first of all, stems, roots, fruits, tubers and leaves. The list of foods high in fiber starts with the vegetables we are used to. Carrots, cucumbers, tomatoes, beets, peas, beans, broccoli, radishes are vegetables rich in fiber. Foods that contain fiber include fruits, berries, and nuts. Especially pear, apple, grapes, peaches, pistachios and figs.

But the highest fiber content is found in foods like buckwheat, oatmeal, and other whole grains. Bread with bran is especially useful. Now you know which foods contain plant fiber.

Please note that foods containing a lot of fiber must be eaten fresh and must not be cooked. Avoid the following additives in foods: inulin, polydextrose, maltodextrin.

Many people consume milk, fish, meat, cheese, thinking that they enrich their body with useful fibers, but note that these are foods that do not contain fiber.

The amount of fiber in food

Below is a list of foods high in fiber. The amount of fiber in foods is indicated per 100 grams:

• Beans and peas - 15%;
• White rice and wheat - 8%;
• Oats and barley - 8-10%;
• Nuts, almonds, olives -10-15%;
• Fresh vegetables - 2-5%. The vegetables with the most fiber: green peas, Brussels sprouts, broccoli, asparagus, carrots;
• Berries - 3-7%. Raspberries and blackberries contain the highest amounts of fiber;
• Fruits and citrus fruits - 5-10%. The following fruits have the highest fiber content: bananas, peaches, pears, and apples.

Fiber foods: table

If you don't know what fiber contains, the table below will help you understand this issue. We present to your attention foods containing fiber: the table is very simple, you can quickly compose your diet, including foods that contain fiber.

In the 70s and 80s of the last century, fiber was often called in scientific works because it does not carry energy value for the body. However, later it was found that dietary fiber (another name for fiber) has 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 close at hand for those seeking to lead a healthy lifestyle.

Useful ballast

Dietary fiber is that part of the food 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 him (the table is given below), they are able to stimulate the activity of the intestines. The beneficial properties of dietary fiber also include:

stimulation of bile secretion;

elimination of excess cholesterol;

cleansing the body of toxins;

creating a sense of satiety.

Disease Assistant

Constipation is one of the most common diseases of the digestive system today. A sedentary lifestyle contributes to the development of this ailment, and he, in turn, provokes other unpleasant ailments. The inclusion of foods high in fiber in the diet is a good way to prevent and sometimes cure (there are diseases in which fiber, on the contrary, is contraindicated).

Dietary fiber is necessarily included 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 lowering their levels. The latter property makes them faithful helpers in the fight against excess weight.

In addition, fiber helps to reduce the risk of developing hemorrhoids and gallstone disease. 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 effect on the body is somewhat different. Soluble, or "soft" fibers include:

• dextran;

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

cellulose;

hemicellulose;

List of foods rich in fiber

Plant food is rich in ballast substances. The fiber content in the skin of fresh fruit is much higher than that in the pulp. This rule also applies to cereals: Whole grains contain several times more dietary fiber than industrially processed foods. Dried fruits are also useful for digestion: raisins, dried apricots, prunes, apricots. Vegetables rich in fiber include white 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, you can find any fiber-rich foods on store shelves (a table showing the amount of dietary fiber per 100 grams of product is shown below). Bran is one of the favorites for this parameter. In terms of the amount of fiber, they are significantly superior to many other foods.

Daily requirement

Experts point out that a person needs to consume 25-40 g of fiber every day. The daily rate varies depending on the age of the person and the state of his body. The recommended amount for women is 25 g per day, for men - 40 g. After 50 years, the amount of fiber consumed by gastroenterologists is advised to reduce, since the elderly often have 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, after learning about the benefits of dietary fiber, do not immediately run to the store. Special preparations, as well as fiber-rich fruits, grains, and vegetables, can be beneficial as well as harmful. Therefore, gastroenterologists and nutritionists recommend gradually introducing dishes with ingredients containing a large amount of dietary fiber into the diet.

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

diseases accompanied by inflammation of the mucous membrane of the stomach and intestines;

acute infectious diseases;

insufficient blood circulation.

Grapefruit, apples, cabbage, tomatoes, strawberries, cereals, bran and other foods high in fiber can lead to unpleasant consequences if consumed excessively:

bloating and gas production;

the development of fermentation processes in the intestine;

impaired absorption of vitamins and other nutrients.

Do not change your usual menu drastically.

Sometimes girls, who have learned about the benefits of dietary fiber and after examining the list of fiber-rich foods, 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 production. A gradual increase in the amount of fiber in the diet will help to avoid such incidents. At the same time, the proportion of foods rich in dietary fiber is slowly increased every day. An indispensable part of the process is to closely observe the reaction of the body.

How to increase the proportion of fiber in the diet

There is almost no dietary fiber in products made from premium flour, in oils of animal and vegetable origin, in fruit and vegetable juices, in all kinds of confectionery products, in meat and fish, and so on. It is not necessary to immediately and permanently ditch these foods in favor of fiber-rich foods. Instead of many of them, you can use similar, but more "alive". It is not difficult to gradually replace white bread with rye, premium flour - with whole grain. Instead of juices (we are talking about freshly squeezed ones), you can prepare smoothies that are popular today. Pumpkin slices, carrot and apple are great options for such a cocktail.

It should be remembered that most of the fiber is found in the skins of vegetables and fruits. Therefore, it is better not to peel cucumbers, apples and pears both for smoothies, there and during the preparation of 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 foods. That is why patients with disorders of the gastrointestinal tract are allowed to eat only boiled or steamed vegetables. And for a healthy body, they are more useful when they are not heat-treated. 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. Cabbage alone, the benefits of which have been instilled in us since kindergarten and hardly anyone doubts, can become an ingredient in a large number of salads.

Careful selection

Today it is easy to find fruits in the store both in winter and in summer. Keep in mind, however, that not all of them are created equal. At first glance, pineapples, oranges, mangoes and the same avocado have a wonderful composition, but it is better to give preference to local and seasonal vegetables and fruits. Exotic dishes are brought to us from afar, and often, to keep them attractive, various chemical compounds are used. And in the absence of harmful substances, the usefulness of overseas products is lower than that of local ones, since they are often plucked unripe, when the fruits have not yet had time to gain strength, be filled with useful substances. Of course, you can include them in the diet, but you should carefully choose the supplier. Food preservation chemicals can cause allergies and stomach or intestinal problems. In short, in the pursuit of fiber, one should not forget about other needs of the body.

Brown rice and other grains, brown apples and pears, cucumbers, tomatoes and cabbage - the benefits of foods high in fiber are confirmed by numerous studies. They help to avoid various ailments associated with metabolic disorders and the work of 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. A familiar menu may contain some in excess and exclude others. Expanding the diet will help fill them. The beneficial properties of parsley roots, sprouting wheat, or the same peel of apples and cucumbers are often overlooked, simply because these ingredients are not too familiar to us.

Cellulose(fibers) contains mainly in vegetables, legumes, brown grains, and whole foods.

Of course, fiber has practically no energy value, but it plays an important role in the digestion process. Cellulose, lignin, pectin and resins provide intestinal activity, and therefore lack of fiber is the cause of constipation. In addition, fiber is very rich in vitamins, basic salts and trace elements that are necessary for the normal functioning of the body.

Fiber also prevents fat accumulation and reduces the risk of atherosclerosis. Another benefit of fiber is that it limits the toxic effects of chemical additives and dyes found in certain foods. Gastroenterologists claim that certain types of fiber prevent digestive tract cancer. In recent decades, due to the rise in living standards in a number of developed countries, there has been a decrease in fiber consumption. For example, in France, the average fiber intake per person is 20 g per day instead of the recommended 40 g. the consumption of legumes was 7.3 kg per person per year. Now it has dropped to 1.3 kg. In Italy, pasta has always been the staple food. But 30 years ago, most Italians ate vegetables, rich in fiber, and wholemeal pasta, rich in fiber. Today, with a higher standard of living, meat is replacing vegetables, and spaghetti is made from highly refined flours that lack fiber. According to Italian doctors, this is the cause of obesity and the increased incidence of gastrointestinal cancer. Further, the consumption of fiber reduces the formation of sugar in the blood and thus helps to reduce the flow of insulin into the blood, a hormone that stimulates the deposition of fat in the body. This is evidenced by the graphs below.

The food we consume must necessarily contain proteins, since they contain amino acids that cannot be synthesized by the body itself. In addition, our diet should include fats (lipids) containing vitamins and important fatty acids, which can also only be obtained from food. Only carbohydrates, if necessary, can be reproduced from fat stores. You need to know that lipids and proteins are often found in the same product, for example, in meat. However, only carbohydrates and lipids have a high energy potential.
Therefore, for simplicity, ignoring protein intake, we will divide food by composition into the following three categories:

Carbohydrates ("good" or "bad")
- lipids

When food contains both carbohydrates and lipids, we will refer to it as carbohydrate-lipid.

Fiber content in foods (g / 100 g of product)

CONCLUSIONS

Carbohydrates are substances that, in the process of metabolism (metabolism), are converted into glucose. They are found in foods containing either sugar (fruits, honey) or starch (flour, cereals, potatoes).

All carbohydrates in an empty stomach are digested at the same rate from 20 to 30 minutes after a meal. However, it is better to classify them not by the rate of absorption, but by their ability to increase the level of glucose in the blood, in other words, by the so-called glycemic index. Depending on this, there are “good” carbohydrates (with a low glycemic index) and “bad” (with a high glycemic index).

Lipids are products of animal and vegetable origin: fats (meat, sausages, fish, butter and vegetable oil, cheeses, etc.). Some lipids cause an increase in cholesterol (meat, dairy products), while others, on the contrary, lower it (olive oil).

Dietary fiber (edible) is found in green vegetables (lettuce, chicory, leeks, spinach, French beans, etc.), in some dried vegetables, fruits and cereals. Deficiency of fiber (fiber) leads to serious disorders in the body.

Nutritional composition of food

In the "Lipids" column, all products (with the exception of butter, vegetable oil, and margarine) also contain proteins. Some products (for example, legumes) containing carbohydrates (column "Carbohydrates") also contain proteins, while food contains some carbohydrates.

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This substance has many names - ballast, cellulose, dietary fiber. But the people more often use the term "fiber". What are the benefits of bulking food? Foods high in fiber have a beneficial effect on the digestive tract, metabolic processes of the body.

What foods contain fiber

Useful fiber in foods plays an important role in the human metabolic process. What is the importance of dietary fiber:

• they are not digested, therefore, without changing their state, they are excreted from the body along with harmful toxins;
• the production of insulin decreases;
• harmful cholesterol is no longer produced;
• weight is regulated, which is especially useful for losing weight;
• fiber in foods (especially coarse) is useful for diabetics: thanks to fiber, a protective function appears against an increase in sugar levels.

What foods are high in fiber:

1. Raw fruits. The most saturated useful cellulose are products: apples, plums, apricots, pears, strawberries, grapefruit, grapes, banana, lemon, peach, blackberry, watermelon.
2. Dried fruits: raisins, dried apricots, prunes, figs, dates.
3. Raw vegetables, herbs. Fiber-rich vegetables: parsley, dill, cilantro, cabbage, lettuce, cucumber, tomato, pumpkin, red beet, potatoes, zucchini, eggplant, broccoli.
4. Seeds, nuts.
5. Porridge, cereals, bread products, pasta.

The benefits and harms of fiber

Dietary fiber is good for the human body, but you need to use it with caution, following some recommendations. What are the benefits of eating with the substance:

1. It satiates quickly, so the feeling of hunger dulls, excessive appetite decreases.
2. Cleans the body of toxins, poisonous substances.
3. Fiber content in food is a preventative measure against colon and rectal cancer.
4. Prevention of vascular and heart diseases.
5. Saturates with microelements that the body needs.
6. Recommended for weight loss: lowers blood sugar, promotes weight loss.
7. Activates the proper functioning of the stomach.
8. Thanks to the fibers, vitamins and enzymes are produced.

Is there any harm to fiber? Take with caution if:

• gas emission increases;
• bloating, nausea and even vomiting, indigestion;
• you have a frequent occurrence - constipation, which is aggravated if you do not consume a lot of fluids at the same time as fiber;
• there is an inflammatory process of the intestines, pancreas.

Large amounts of dietary fiber negatively affect:

• elimination of fat-soluble vitamins, trace elements necessary for the full functioning of the body;
• taking certain medications;
• balance of vitamins in food, therefore additional complexes, calcium will be required.

Where is fiber found

Find out where foods are high in fiber to properly balance your diet:

1. Vegetables. This is an affordable and healthy part of the diet that can be combined with various foods to prepare delicious meals (courgettes, carrots, beets, tomatoes, cabbage, spinach, cucumbers, broccoli, spinach, lettuce and green peas).
2. Fruit. Vegetable dietary fiber is embodied by such a source as pectin. The fruits are also packed with cellulose, which improves digestion. Fresh fruits and dried fruits are useful.
3. Berries. Almost all types of berries contain fiber, especially strawberries and raspberries.
4. Nuts. A small dose of nuts can satisfy the body's need for beneficial fiber.
5. Whole grains and foods. Thanks to sprouted grains, many types of cereals reduce the level of bad cholesterol.
6. Legumes. Lentils, peas, beans are full of soluble and insoluble substances, a portion of which makes up the daily dose of the beneficial element.

Natural foods with fiber

The list of foods that contain the highest amounts of fiber: