Products with a lot of dietary fiber. Fiber-rich vegetables

If we compare our present century and past centuries, then life has changed greatly and dramatically. The rapid development of science and technology has made human life different from what our ancestors had. Yes, time does not stand still, but what has always been and will be relevant? That's right, health and beauty, and now the trend of self-care has become popular. And one of the frequently asked questions is what foods contain fiber, why is it indispensable for us? And if you came for answers, you will find them further; the article promises to be interesting.

We can talk endlessly about the benefits of vegetables, fruits and berries.

So, in recent years, many diseases have become very, so to speak, younger. Scientists are sounding the alarm; everywhere we hear that nutrition and stress can ruin our health. Haste has become a habitual way of life. Marketing plan for the promotion of semi-finished products, food instant cooking and other products from the “warm up in” range microwave oven a couple of minutes and you’ll be full”, brought profit shopping centers colossal. Well, what about our health? But it has weakened, because we would rather eat something harmful, as long as it’s quick, otherwise we have to run to work, it’s better to buy instant porridge for the children than to cook it from natural milk do it yourself or choose products with fiber for the intestines and so on.

You understand perfectly well what we are talking about, because most of us live like this and think that it’s time to change something when alarm signals from the stomach, intestines, and the entire gastrointestinal tract have already begun. Well, what can we do, our mentality is “until thunder strikes, a man will not cross himself,” many will say. But life is priceless and alone, and time is an irreplaceable resource, so you need to choose food wisely, and most importantly, develop a good habit. Have you heard about coarse fibers in food? Something somewhere, it seems, but you can’t explain exactly what’s what? It's time to broaden your horizons and find out everything related to this issue, and at the same time look at the table at the end of the article, there is a list about fiber, which products contain it and how much.

What are coarse fibers or cellulose?

We know that plant foods are much healthier for our body than animal products. Our ancestors knew about this thousands of years ago, and healers also have knowledge traditional medicine in our time. Plant foods can not only give us food, but also heal us from a number of diseases. Sometimes healers say that each illness has its own herb, and it grows next to the person. Nature gives us fruits and plants, they contain many different macro- and microelements, vitamins and, of course, fiber. What is it and how does it work?
Fibers in products of plant origin that have a hollow structure are what we are talking about today, that is, fiber. These fibers intertwine and form a certain mass, which for our body is necessary component. This is the rough part in plant products, and our body does not digest it. Absorption takes a long time, after which these fibers are excreted naturally. Fiber-rich foods should be in our diet required quantity, otherwise the body will fail over the years.

There are two types of fiber:

1. Soluble. When these substances enter our body, they take a lot of water, after which they become like jelly. These are pectin, resins, alginates.
2. Insoluble. These fibers do not disintegrate and do not change their structure. They simply swell with moisture, like spongy material, and are then expelled from the body. These are lignin, cellulose, and hemicellulose also belongs to insoluble fiber.

Why is this happening? By eating food every day, especially unhealthy, unhealthy food in large quantities, we do not fill the body with health. Yes, we satisfy the feeling of hunger and thirst, but there is a minimum of energy and benefits, and this is in best case scenario. More often, food for most people is toxins, waste, cholesterol and excess weight, body fat, clogged vessels and others negative consequences. Our stomach simply cannot cope with such a diet for years, and as a result, illnesses begin. That's why it's needed coarse fiber Find out what products contain it below. But for now let’s talk about the consequences of the shortage.

What can happen to your health if you don’t have fiber products in your diet?

Let's start with the main thing for all of us - appearance. We may not notice pain in the side, discomfort in the stomach, but if the skin is covered with acne and inflammation, then this is a problem. This is a wrong approach, but still, if you are the kind of person for whom appearance always comes first, then you should think about the fact that all skin rashes, sallow color, acne and other troubles appear in those who have a “dirty” body. We hope you understand that dirty means polluted, filled with toxins, undigested food.

For information! By eating unhealthy and heavy food before going to bed, you do not allow the body to rest, it cannot cope with digestion, absorption is minimal, and large residues remain. Further, they are not excreted - the food rots, ferments, and gives off a foul odor inside, which can often be smelled from the mouth in the morning.

It’s an unpleasant situation, but it’s true, and yet it’s necessary to eat right so that nothing rots or ferments in your body. Fiber helps us with this; it removes these residues, removing them naturally. Then toxins will not come to the surface, strewing our face and body with ugly pimples and inflammations.

But that's not all. Stagnation of food leads to constipation, which, in turn, leads to an even more unpleasant problem - hemorrhoids. Again, the food remains in the body, and its intoxication begins. A person may feel sick, feel bad, the body does not feel energy, there is no strength. Against this background, ours also suffers. nervous system, because life productivity decreases both at work and just at home. Appearance suffers, skin becomes dull. Of course, a person experiences stress against this background.

Attention! It won’t be enough to just start eating a lot of fiber if you still consume junk food, alcohol, and nicotine. You need to work on your health and appearance in a comprehensive manner - healthy food, sports, good moral and spiritual state.

Products containing fiber are also important for pregnant women. Their body must be clean, and it's not just about appearance. The child must develop in a favorable environment. Also, during pregnancy, problems in the intestines are often observed, and after childbirth, constipation and the same hemorrhoids are often added to this. The issue is delicate, but it needs to be talked about. The fibers contained in foods are the right products, will help you recover quickly and make your mother’s life easier, and her gastrointestinal tract condition will be good.

Of course, pathogenic microflora multiply in a polluted body, and this, as has long been known, causes various diseases, and the worst thing is oncology. Gallstone disease can also often occur, diabetes mellitus, increased gas formation, bloating, bad breath, atherosclerosis.

Important! You should not sharply increase your fiber intake; consistency and gradualness are needed here. Due to a sharp excess of fiber, diarrhea and other consequences may begin. Daily norm fiber per day – 20-30 grams, you can take a little more – up to 50 grams.

Fiber helps our health

Listing the harm that we cause to our body by not consuming foods with high content fiber, we've let you know about the consequences, but that's not all that fiber can do in plant foods.

• The functioning of the gastrointestinal tract is improving.
• Metabolism is normalized.
• Fiber can help you lose weight, and nutritionists often prescribe foods containing it during a diet.
• Struggling with hunger, a person eats less.
• The level of sugar in the blood is normalized. It may also decrease.
• Cleaning from harmful substances.
• Normalization of peristalsis.
• Cleansing lymph and blood from harmful cholesterol.
• It prevents a number of diseases, including cardiovascular system and oncology.
• Improves external condition, fills with energy and vitality.

We hope you understand all the benefits of such irreplaceable and invisible, at first glance, components plant food for our health. Whether you are a man or a woman, vegetables, fruits and more should be a priority on your table. Exactly which foods contain fiber, read in the next section, also below you will find a table that will show how much fiber is contained in what, and how much you should eat of this product. Remember that a minimum of 20 grams is needed per day.

How to make up for fiber deficiency or foods containing it

Dried fruits

This entire large group of products is very healthy; there is a lot of fiber. If you include in your diet dried raisins, prunes, dried apricots, figs and others, for example, adding a handful to your morning porridge, your gastrointestinal tract will “thank you.” Dried fruits are of great benefit, in general, for the whole body, but remember that they contain a lot of calories and those who are losing weight do not need to get carried away with this delicacy.

Vegetables rich in fiber

Just like dried fruits, vegetable crops rich in fiber. But the most useful here are greens, pumpkin, zucchini, lettuce, cucumbers and cabbage, carrots, and beets. Of course, there is fiber in potatoes, broccoli, asparagus, radishes, and the favorites are legumes. Tomatoes also contain fiber, you can find out the amount in the table below.

An important rule in eating food rich in plant fibers is good and repeated chewing. It is also worth noting that vegetables, as well as fruits, lose a lot after heat treatment. useful components, including fiber. Therefore, try to eat more fresh, raw products.

Nuts

As for nuts, there is a lot of fiber, as well as other useful components. Nuts, like legumes, can replace meat for those who decide not to eat it. They are nutritious, tasty, and the record holders for fiber of plant origin are almonds, walnuts and hazelnuts.

Fruits rich in fiber

Majority natural products, be it herbs or berries, mushrooms, vegetables and, of course, fruits carry a storehouse of everything that is necessary and useful for us. For excellent digestion and intestinal cleansing, eat more grapes, raspberries, apples, pears, peaches and bananas. All of them contain fiber in varying quantities.

For information! People often wonder, what about juices? Are they also useful? The fact is that if the juices have been processed, then the fiber in them is no longer retained. It is also not found in milk or eggs. Food of animal origin does not contain plant fiber.

Cereals

We all know about porridge from childhood. People who care about their diet, figure, and health know that it is necessary to eat cereals. And if we talk about fiber, it’s there too. Oatmeal, rice, buckwheat, pearl barley are full of everything we need, but there is also important rule. Processed cereals, like vegetables, lose most of their benefits. The most healthy cereals– these are those that were made from whole grains.

In general, you understand vegetable fiber contained in products different types. You should include vegetables and fruits, cereals in your diet, and do not snack unhealthy chips or sandwiches, but nuts. By changing your diet, you will feel that you have more strength and energy, and you will no longer have the desire to consume something unhealthy, especially alcohol. Activity should also enter your life. All this is a matter of habit, whether they are harmful or useful, but they can be strengthened through daily repetition. Well, then look at the table of fiber content in various foods and fruits.

Fiber content in foods

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, dear readers, will 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 its different parts; 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, and 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 health, the daily fiber requirement 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, bread coarse, 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 to natural products, their health benefits are much greater. 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 mass useful substances, including B vitamins, vitamin E, carotene, nicotinic acid. Bran contains minerals, these are 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 give maximum of their 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 foods containing coarse fibers, 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

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Do we really need as much fiber as doctors say? If so, how much? Is it possible to overdo it? And can fiber really prevent cancer? How the hell do you get rid of constipation?

These are just a few of the many questions you may hear regarding fiber.

What is it dietary fiber?

is a complex carbohydrate consisting of non-starch polysaccharides, resistant starch and/or cellulose. Simply put, when you hear the word “fiber”, think of plants, namely vegetables, fruits, whole grains. There are two types of fiber - soluble and insoluble. Each of them is unique and has specific beneficial properties.

Soluble fiber

Resins stabilize products and increase their shelf life. They also add texture to foods. And, probably most importantly, they slow down the absorption of glucose.

Pectins their structure is slightly different from resins. They are more acidic and participate in the absorption of certain minerals, such as zinc. Pectins, like resins, lower blood sugar levels. The most famous source of pectin is apples. They are the basis for many commercial preparations containing pectin.

Inulin is a fructooligosaccharide. If you've read articles on digestion, you know that inulin is a probiotic that provides a favorable environment for beneficial bacteria in the stomach. In the table below you will see foods containing fructooligosaccharide. Take note of this.

Soluble fiber is found in vegetables, beans, barley, oats and some other foods. When it enters the large intestine, beneficial bacteria get to work and help break it down, simultaneously producing butyric and acetic acid. This helps the digestive system maintain acidity.

Soluble fiber can't provide us a large number energy, as it gives about 2 calories per gram.

What are the beneficial properties of soluble fiber?

Stabilizes blood sugar levels. Soluble fiber slows down transit time (the time it takes for food to enter and leave the body) and helps the food to be digested gradually. In particular, gastric emptying and starch digestion (and subsequent release of glucose into the bloodstream) are slowed. Due to the fact that glucose is absorbed more slowly, you can avoid sudden changes in blood sugar levels.

Reduces low-density lipoprotein levels. As a result of fermentation of soluble fiber, short chains of fatty acids are formed - this leads to a decrease in the level of low-density lipoproteins in the blood. Good news for those concerned about cardiovascular disease!

Strengthens protection against cancer. Fiber binds cancer-forming toxins and removes them from the body, preventing them from causing harm. Additionally, when fiber is fermented into short chains of fatty acids such as acetic acid, it helps maintain acidity in the colon, thereby killing pathogenic bacteria.

Insoluble fiber

There are several key benefits of insoluble fiber.

Less constipation. Insoluble fiber adds bulk to the stool, which helps cleanse the body and, as a result, reduces constipation. Among people who follow a strict diet, the most common complaint is constipation. There are studies that show that eating raw bran increases intestinal permeability.

Cleaning up toxic substances. If the intestines are not completely emptied or the number of harmful bacteria exceeds the beneficial ones, rotting processes begin. This means that toxic substances will enter the blood and tissues of the body. By allowing insoluble fiber to bind to toxins and hormones, your digestive tract will be healthy. You will be better protected from cancer, intestinal diseases and other diseases.

You may have heard the hypothesis that not eating enough fiber contributes to the development of certain diseases, such as high blood pressure blood pressure, obesity, colon diseases, as well as 30-40 other diseases. If you're obsessed with research, read the work of Drs Denis Burkitt and Hugh Trowell.

How much fiber do we need and from what foods?

As for the norm of fiber intake, the general recommendation is 25-30 g per day. Some experts are inclined to 40 g per day. Diabetics are recommended to consume at least 50 g fiber per day.

When determining your needs, keep in mind that, for example, bodybuilders who eat huge amount calories, you need an appropriate amount of fiber. Fiber is a food component that you can and should experiment with until you get the dosage that suits you.

By the way, as you increase your fiber intake, you may begin to experience bloating. Also, if you consume excess insoluble fiber, you may experience diarrhea (mainly due to bran). Therefore, increase the dosage gradually.

So, we've learned what fiber is, where can we find it?

Whole grains. One-piece oat grains contain a type of soluble fiber called beta-glucan, a sticky soluble fiber. Studies have shown that this type of fiber lowers cholesterol. Oat bran is also very popular due to its fiber content.

Rice bran are also a source of fiber. Dr. Anne Gerhardt says they reduce low-density lipoprotein levels.

Bran the cocoa beans. This is the outer layer of the cocoa bean. They protect against oxidized cholesterol and increase high-density lipoprotein levels, according to Dr. David Jenkins of the University of Toronto.

Cognac mannan – one more interesting product. It contains highly concentrated glucomannan. It turned out that Dr. Hasao-Ling Chen used this type of soluble fiber to reduce low-density lipoprotein levels.

Buckwheat. One glass of porridge contains about 20% daily value fiber.

Legumes. Beans, lentils, peas, groundnuts - all belong to the legume family. In particular, beans are an excellent source of both soluble and insoluble fiber.

If you're worried about flatulence, you may want to wait a few weeks for the legumes to do their work. They contain a lot of soluble fiber, which means it will ferment in the colon. Be patient and your internal flora will come into order.

Fruits. Pectin is common in fruits. He is good source soluble fiber, which is fermented in the large intestine to form short chains of fatty acids. Fruits also contain cellulose and some insoluble fiber, which promotes intestinal permeability.

Nuts. You may have heard that nuts contain anti-nutrients called “phytates,” which can bind beneficial mynerals. However, with good balanced diet You shouldn't pay attention to this. If this still bothers you, you can soak the nuts until they begin to sprout and then dry them again. Sprouting breaks down “phytates” into inositol and phosphate.

Seeds. We can't help but mention the seeds. Flax seeds are rich in fiber - approx. 7 g per tablespoon, and they also contain lignan (an insoluble type of fiber), which protects the body from cancer. Sesame seeds are also very common and healthy.

Vegetables. The first thing people usually associate with fiber is vegetables, and for good reason. Preference should be given to spinach, cabbage, asparagus and broccoli.

Table of fiber content in different foods

To avoid digestive problems, a person needs to consume enough fiber daily. Provide daily norm consumption allows the inclusion of foods rich in fiber in the diet.

This is a special type of carbohydrate called dietary fiber that is not digested by the human body. When they enter the stomach, they are transformed into sugar molecules, do not decompose, and are excreted from the body.

Fiber normalizes blood sugar, which has a direct effect on feelings of satiety and hunger. Thanks to these special carbohydrates, food moves through the gastrointestinal tract (GI tract). A deficiency of dietary fiber in the body causes constipation and metabolic disorders.

Daily fiber requirement

Adults and children, according to nutritionists, require about 20-30 g of dietary fiber daily. The diet of the average person, as a rule, does not include products that can cover this standard. Typically, people at any age consume a maximum of 15 g of fiber per day.

Physical activity increases the need for dietary fiber. For athletes involved in strength training, the daily figure increases to 38-40 g. This is due to an increase in the volume and calorie content of food.

Fiber - synthesized or plant-based?

Fiber can be taken in tablet form and sports supplements. Synthesized analogues are inferior to plant sources of dietary fiber. In a 150-200 g jar, fiber accounts for 5-10%, that is, two daily requirements.

In 100 g of additives, the basis of which are flax seeds and milkweed, the shells of millet grains, cake, there are 5-15 g of dietary fiber. They are included in the product as a carbohydrate, and, therefore, a teaspoon contains 1-2 g of fiber.

Why does modern man experience fiber deficiency?

The reason lies in the diet, which consists of sweets, snacks, refined flour products, white rice as a side dish, packaged juices and other products that are practically devoid of vitamins and fiber. It is impossible to compensate for this deficiency by taking complex vitamins and synthesized fiber.

If there are no vegetables on the menu, and fruits are consumed in candied or other form with fast carbohydrates, this negatively affects health and increases the risk of developing diabetes, cardiovascular diseases, and obesity. This can be avoided by eating natural foods, which form a healthy and balanced diet.

Which foods contain the most fiber?

Legumes, chickpeas, peas, whole grains wheat flour, bran and avocado contain about 10-15% dietary fiber from their own dry mass. A small serving of any of these products provides about 5-10 g of this carbohydrate.

Fiber comes from lettuce, cabbage, cauliflower, unpeeled potatoes, sweet potatoes, corn, broccoli, pumpkin, carrots, green beans, asparagus, whole wheat pasta, pears, bananas, apples, strawberries, blueberries, oranges, raisins. , mango, nuts.

Proper consumption of fiber

Excess fiber also has its negative consequences. Eating a lot of dietary fiber can cause bloating. This particular carbohydrate reduces the absorption of nutrients needed by athletes dieting to gain muscle mass.

The daily dose is best consumed in several doses:

• 5 g at breakfast - porridge or muesli;
• 10-15 g for lunch - legumes or brown rice, fruit;
• from 10 to 15 g at dinner - avocado, green vegetables.

Menu may vary. The main thing is to follow the recommended norm.

Fiber Content Tables

The tabular data is based on “ideal indicators” and cannot be perceived as a source of 100% truthful information. The amount of dietary fiber depends on the growing method used and further preparation. Cooking softens the fiber, making it easier for the body to digest and absorb this carbohydrate.

Not all tables are reliable. Many places grapefruit at the top of the list of fiber sources. One hundred grams of fruit contains a maximum of 1.5 g. It is better to focus on which foods have more fiber than just by numbers.

Conclusion

Fiber is essential for maintaining normal function digestive system. It cannot be fully replaced by synthesized analogues, but must enter the body along with natural food.

Fiber is 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.

Useful properties

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, the female body experiences hormonal imbalance, 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. overweight. There is an interesting nuance here: food, rich in fiber, you need to chew longer, which means that the brain receives a signal of satiety much earlier, and you simply don’t want to eat anymore.

What types are there?

Dietary fiber is divided into 2 types:

1. Soluble.
2. 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 high amount of dietary fiber, oatmeal, bran.

Please note that foods containing fiber should be consumed in fresh. At heat treatment 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 a child’s body, since dietary fiber prevents the occurrence of dysbacteriosis 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.
• Start complementary feeding at 9 months various cereals, which are rich in fiber: corn, oat, 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 beneficial for proper operation intestines. 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.

The 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 where we live. 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 own plot. This way you will definitely be sure of freshness and quality.

Fiber in foods actually plays a very important role in the body.

If there is not enough of it, 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 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.