Which foods are high in fiber? Harm to fiber, contraindications

Fiber is one of the the best means for weight loss, maintaining normal bowel function. Therefore, every person who cares about their health should include foods containing fiber in their daily diet in order to remove waste and toxins from the body and prevent diseases. of cardio-vascular system. Today we will tell you which foods contain a lot of fiber.

Types of fiber

Fiber is divided into two types: soluble and insoluble. Products rich in fiber of the first type - apples, cabbage, citrus fruit, broccoli, flour coarse, various berries, seeds, oats. This fiber can be turned into a jelly-like mass; it is more gentle on the stomach.

Insoluble plant fiber is found in foods such as legumes, grains (mainly in their shells), and in the peels of vegetables and fruits.

What foods contain fiber?

We have already talked about the benefits and norms of fiber consumption, you should have no doubt about the need to use it. An adult needs 20-30 grams of fiber to avoid problems with digestion, intestinal microflora, and the elimination of toxins and heavy metals. Therefore, it is important to know which foods contain fiber.

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

But the highest fiber content is in foods such as buckwheat, cereals and other types whole grain. 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 consumed fresh and should not be cooked. Avoid the following additives in foods: inulin, polydextrose, maltodextrin.

Many people consume milk, fish, meat, cheese, thinking that they are enriching their body healthy fibers, but note that these are products that do not contain fiber.

Amount of fiber in food

Below is a list of foods high in fiber. The amount of fiber in products 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%. Vegetables with nai big amount fiber: green pea, Brussels sprouts, broccoli, asparagus, carrots;
• Berries - 3-7%. Raspberries and blackberries contain fiber the greatest number;
• Fruits and citrus fruits - 5-10%. The following fruits contain the most fiber: bananas, peaches, pears and apples.

Products containing fiber: table

If you don't know what fiber contains, the table below will help you figure it out. We present to your attention foods containing fiber: the table is very simple, you can quickly create your own diet by including foods that contain fiber.

Nutrition plays one of the main roles for the normal functioning of the body. At the chemical level, a person consists of what he eats. His physical and emotional well-being directly depends on the quality of food.

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Fiber is an essential component healthy diet. Its deficiency leads to malfunctions gastrointestinal tract and metabolism, diseases of the cardiovascular and immune systems.

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What is fiber

The original human diet consisted of plant elements - grains, nuts and tree fruits. Later, people took up vegetable growing, and with climate change, hunting and raising livestock. Nowadays it is difficult to imagine cooking without meat and dairy products, which often completely replace a full meal. An unbalanced nutritional system is the cause of many diseases of civilization: strokes, heart attacks, cancer.

Plants and all their parts contain coarse fibers that are not digested in the stomach. Back in the 2nd half of the 20th century, scientists considered these components to be food ballast. More recent research (1980s) found that plant foods also included soluble fiber. The process of their breakdown begins in the stomach and ends in the human intestine, where it is processed by beneficial microflora.

Types of dietary fiber

Not all fiber is the same in its properties. Its main types are conventionally divided into digestible and indigestible.

The first group includes lignin and cellulose:

1. 1. Lignin is a complex substance that makes up the lignified membrane of plant cells. High-strength material made from lignin fibers is used in construction and chemical production, and powder made from such fiber is used in medicine.
2. 2. Cellulose is the basis of the plant cell shell. It is used in Food Industry as an additive, as well as in the production of textiles, paper and varnishes.

Soluble fibers include hemicellulose, pectins, gums and mucilages, and inulin.

1. 1. Hemicellulose is a component of plant seeds and seeds. Digests almost completely - up to 95%.
2. 2. Pectins are found in fruits. They play the role of an adsorbent - they bind and remove heavy metal salts and toxins from the body.
3. 3. Gums are formed in the plant during photosynthesis. The high content of gums is found in the nutritious juices of trees. These are biologically active ingredients reduce irritation of gastrointestinal tissues.
4. 4. Mucous substances are found in plant seed coats, roots and leaves (plantain). They have an enveloping effect.
5. 5. Inulin itself is not digestible; it is a source for fructose in the food industry. A strong prebiotic involved in restoring the bacterial balance of the intestine.



Beneficial features

The wide range of positive effects of fiber allows this substance to be used to prevent and treat a number of ailments, such as:

• constipation;
• cholelithiasis;
• violation intestinal microflora(dysbacteriosis);
• diabetes mellitus type II (slows down the absorption of carbohydrates);
• colitis and enterocolitis;
• dyspepsia;
• diarrhea;
• viral hepatitis.

Fiber has positive influence when used for weight loss, it lowers blood cholesterol levels and improves intestinal function.



What products contain

The list of foods containing large amounts of fiber is wide. It includes vegetables, fruits, grains and nuts. Legumes contain not only a large amount of protein, but also indigestible fiber.

Wheat, rye and oat bran also classified as fiber-rich foods. Low percentage dietary fiber- in clarified vegetables and fruit juices no pulp.

Name	Fiber content in grams (per 100 g of product)
Wheat bran
Cocoa powder
White mushroom (dried)
Oat bran
Rye wallpaper flour
Peeled rye flour
Lentils
Durum wheat varieties
Sifted rye flour
Soft wheat varieties
Pistachios
Buckwheat flour
Wheat flour
Prunes
Barley groats
Oatmeal
Pearl barley
Whole grain bread
Wheat flour, grade II
Walnut
Boletus
Oat flakes "Hercules"
Fresh peas
Russula
boletus
Pasta made from grade I flour
Sunflower seeds
Oatmeal (flour)
Corn grits
Black currant
Chocolate candies
Wheat groats
Oat flour
Jerusalem artichoke
Corn flour
Brussels sprouts
Rowan chokeberry
Buckwheat porridge
Pine nut
Premium flour pasta

Where is there no fiber?

Coarse fibers are not found in foods of animal origin. These include:

• meat;
• milk;
• fish;
• eggs.

IN bread products made from flour premium fiber is almost absent.

This does not mean that these products should not be eaten. But a diet based on foods without fiber causes problems in the digestive tract.

On packages, fiber content is indicated after carbohydrates.

Required volume (daily value)

In young children, the intestines are not yet adapted to roughage. Up to 6 months they are fed with mother's milk, after which they begin to introduce fruit and vegetable purees. By age 3, your baby should be getting about 19 grams of fiber daily. By the age of 13, the norm gradually increases to 26 g for girls and to 31 g for boys. During adolescence, the value is 34-38 g.

The best way to consume fiber is natural. The more varied the plant components of the diet, the more benefits the child will receive.

The baby will happily eat a sweet apple, banana or pear. Whole grain porridge can be decorated with pieces of fruit, berries and nuts.

Pregnancy period

The body of a pregnant woman is sensitive to the hormonal changes that occur in it. During this period, nutrition is taken especially carefully. Increased content indigestible fiber - up to 70 g per day - leads to improper bowel function, increased gas formation and cramps. A balanced intake of fiber-rich foods will help avoid pregnancy diabetes and constipation.

Sources of fiber are fruits and whole grain cereals. Bran makes stool easier. Their use is combined with active fluid intake.

It is also important for a nursing mother to adhere to a diet. Apples, raisins, celery, cucumbers and carrots will replenish your supply of vitamins, fiber and will not cause allergies. Prunes, cabbage, radishes, and legumes can cause bloating in the baby's tummy. The presence of pieces of fruit skin (apples, tomatoes) in a child’s stool should not be a concern: coarse fibers are not digested and act as a cleansing agent.

The benefits of fiber are beyond doubt. But, like any nutritional element, dietary fiber provides it only with reasonable consumption.. Excess hard fiber causes indigestion, constipation and flatulence. For exacerbations of peptic ulcers digestive system, intestinal infections, fiber intake is temporarily stopped or reduced. After recovery, they gradually return to a normal diet under the supervision of a doctor.

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Any mass of organic origin contains hollow fibers. The plexuses of these fibers are something without which the human body simply cannot exist. These fibers are called cellulose (cellulose, granulosa).

Fiber is not digested in the body, as it is the coarsest part of plants, and it takes a very long time to digest. However, the presence of this slow carbohydrate is very necessary for the digestive system.

Note! The transient passage of fiber through the body ensures that it is cleansed of food debris, poisons and toxins, and excess fat. Thus, plant fiber performs the function of an intestinal health worker.

What is granulosa needed for, its effect on the body

How a person eats, what foods he eats, directly affects his health, including appearance, and on well-being.

Along with food, the body receives a large amount of vitamins, minerals and other useful substances, which undergo a complex path of splitting, transformation and absorption into plasma.

With fiber the situation is different. And even though the element does not break down into useful components, is not digested in the stomach and comes out in its original form, its importance for humans cannot be overestimated.

What are the benefits of fiber

• Food rich in fiber normalizes metabolism and restores intestinal function.
• Eating foods with plenty of plant fiber promotes safe but fast weight loss. A person feels full after eating small portions, as a result of which unnecessary pounds disappear.
• The concentration of sugar in the blood is normalized and reduced.
• Stimulation of peristalsis is activated.
• The lymphatic system is cleansed.
• The body is cleansed of toxins, waste, intestinal and gastric mucus, and unnecessary fats.
• Blood cholesterol levels drop, which has a preventive effect on preventing the risk of developing cardiovascular diseases.
• Muscle fibers are strengthened.
• According to some experts, fiber helps prevent cancer.

Cellulose is presented in several types, which differ in their functionality.

The soluble group includes pectin, alginates, resins and other substances. Turning into jelly, they have the ability to absorb huge quantities water.

Insoluble plant fiber does not break down. Absorbing water, it simply swells like a sponge. This facilitates the activity of the small intestine. The insoluble group includes hemicellulose, lignin, cellulose.

In addition, fiber is divided by origin into synthetic and natural. Without a doubt, a substance created in artificial conditions, is inferior in usefulness to natural, that is, what is originally contained in any product.

Note! Foods containing fiber (their list is given below) provide a state of satiety, give the body a boost of energy for the whole day, and prevent overeating and overeating. extra pounds, make you feel light and free.

Fiber-rich foods

Every person should know the list of foods that contain a lot of plant fiber. Since this is a substance of natural origin, it should be looked for in appropriate sources, which can be divided into several groups.

Animal and vegetable oils

Vegetable oils undoubtedly have greater nutritional value than animal fats (they lack dietary fiber completely), bringing the body a huge supply of minerals and vitamins.

But this is not the case with plant fiber. It is found not only in various cakes and flour, that is, what remains after squeezing out some oils. Fiber-rich foods are sunflower seeds, pumpkin seeds, flax seeds, and sesame seeds.

When choosing bread, you need to pay attention to what types of flour it is made from. Preference should be given to grain bread or wholemeal bread. You should eat bread made from cereals and cereals.

Juices

Unfortunately, only raw, unheated vegetables, fruits and berries contain dietary fiber, so fiber is not preserved during the preparation of juices.

Nuts

Nuts contain large amounts of dietary fiber. The richest kernels are almond, forest and walnuts. Fiber is also present in pistachios, peanuts, and cashews.

Well, for diabetics it is important to know, despite the fact that they have a high fiber content

Cereals and porridges

Most cereals contain fiber:

1. pearl barley;
2. buckwheat;
3. oat;
4. wheat

There is only one condition - the cereal should not pass pre-treatment, it must be solid. Fiber reserves in the body can be replenished by peeled and brown rice, but bran is considered the most useful in this regard.

Vegetables

Important! Vegetables with heat treatment lose a large amount of fiber, so preference should be given to raw foods.

These vegetables are incredibly rich in dietary fiber:

1. Spinach.
2. Asparagus.
3. White cabbage.
4. Broccoli.
5. Carrot.
6. Cucumbers.
7. Radish.
8. Beet.
9. Potato.

Members of the legume family are also good sources of both soluble and insoluble fiber.

Fruits and berries

Few people know which berries and fruits are rich in dietary fiber. There is a lot of fiber in dried fruits, dates, raisins, dried apricots. If morning food human contains this healthy cocktail, a charge of energy and vigor is provided to him for the whole day.

It is necessary to regularly eat:

1. Blackcurrant.
2. Raspberry.
3. Strawberries.
4. Peaches.
5. Apricots.
6. Bananas.
7. Pears.
8. Grape.
9. Apples.

These fruits will relieve the body of fiber deficiency.

Milk and its products

Milk, everything produced from it and other products of animal origin (eggs, meat) do not contain dietary fiber.

Table of the amount of fiber in food

The numbers are based on fiber in grams per serving of the product.

Dietary fiber for weight loss

Eating a varied diet is not only a real chance to have excellent health and look attractive, but also a great way to lose weight if you fill your diet with foods rich in fiber.

This element will absorb all toxins and excess fat accumulation for further processing and removal from the body.

Such active cleansing will improve the digestion process and intestinal motility. In addition, the concentration of sugar and cholesterol in the blood will decrease, and this is a direct path to weight loss, and no fat-burning drugs will be required.

What should be the daily fiber intake, the consequences of overdose and deficiency

An adult needs to consume 25-30 grams of fiber per day. During the period of bearing a child, a woman must receive fiber supplements, since this element helps the expectant mother normalize intestinal function and get rid of constipation.

Important! You should never self-medicate by prescribing additional nutritional medications. Introducing fiber into food on your own will not only bring no benefit, but can cause significant harm to the entire body.

To properly plan your diet, you need to consult a doctor!

If you lack fiber, the following symptoms may occur:

• cholelithiasis;
• frequent constipation;

Each of us has once heard that coarse dietary fiber is extremely beneficial for our body. What products contain them and what significance they have for human health - this information is posted below. In addition, the article describes the benefits of the above substances for people losing weight.

What is coarse dietary fiber?

Enter human body in the form of undigested carbohydrates with plant foods. These are polymers of polysaccharides and their derivatives.

These substances are divided into two large groups:

• soft soluble;
• coarse insoluble.

Soft dietary fibers include dextrans, agarose, gum, and pectins. Coarse fiber is fiber, which is a glucose polymer. Due to some differences in the chain of molecules, it is not broken down in the gastrointestinal tract.

It should be noted that coarse fibers are not sources of energy. Under the influence of microorganisms they are partially broken down. At the same time, the energy that is released during this process, is completely used for the needs of bacteria.

Monosaccharides that are formed during the decomposition of dietary fiber are converted into volatile fatty acids: butyric, propionic and acetic. These substances are partially absorbed through the intestinal walls, and only 1% of them enter the human body. Lignin, which is abundant in foods containing coarse dietary fiber, is not absorbed at all. Therefore, they are very often characterized as “ballast substances”. But in vain! After all, they play a vital role in the digestion process.

Coarse dietary fiber: composition

Fiber is made up of glucose molecules. It is often found in nature and is similar to starch. It is known that any plants and trees also consist of cellulose, which, of course, does not break down. The same thing happens in the human body: the stomach cannot extract it, so it does not carry any energy.

This fact contributed to the fact that many scientists of the last century began to prove that coarse fiber in products is “ballast” and does not benefit the body. The researchers wanted to “cleanse” food of the above substances. As a result, people's health has deteriorated significantly. They believe that the decrease in dietary fiber in food in the middle of the 20th century became the cause of the development of many cancers, obesity, heart problems, and intestinal diseases.

The role of fiber in the body

The functions of dietary coarse fibers are quite diverse:

• accelerate lipase synthesis in adipose tissue;
• reduce the rate of absorption of di- and monosaccharides in the intestine;
• regulate blood glucose levels;
• protect the body from increased stress;
• increase the excretion and binding of bile acids, cholesterol and neutral steroids;
• help maintain ideal body weight;
• reduce the synthesis of cholesterol and fatty acids in the liver;
• control the level of phospholipids in bile;
• prevent stone formation in the gallbladder;
• ensure normal peristalsis of the biliary tract and intestines;
• prevent the development of hemorrhoids and constipation.

In addition, fiber has the ability to absorb heavy metal salts, thereby preventing their absorption into the organs.

Coarse dietary fiber is extremely beneficial for women's health. Scientists have proven that women who consume sufficient quantities of foods with coarse dietary fiber reduce the risk of developing ovarian and breast cancer.

Soft and coarse fibers: which products contain them?

Both soluble and insoluble must be present in the human diet. After all, to ensure the normal functioning of the body, we need soft and coarse fibers. What products contain them? The following list will display this information:

1. Soluble dietary fiber:

• grains (barley, rye, oats);
• legumes (beans, lentils, peas, beans);
• fruits (prunes, avocados, apple peels, raisins, quince and peach peels).

2. Products containing coarse insoluble dietary fiber:

• bran;
• cauliflower;
• broccoli;
• green beans;
• fruit peel;
• legumes;
• nuts, seeds;
• buckwheat;
• jacket potatoes;
• mushrooms.

A small amount of fiber is also present in vegetables such as carrots, pumpkin, onions, parsley, tomatoes, beets, cucumbers, Bell pepper, spinach, dill, zucchini.

It should be noted that heat treatment does not affect the amount of fiber in vegetables at all.

Interestingly, there are foods that contain both soft and coarse fibers. Which foods contain both types of the above nutrients? These are primarily legumes. Soft and coarse dietary fiber is also found in the peels of many fruits.

Brief characteristics of products containing coarse dietary fiber

• Bran. This product contains about 40% fiber. All bran - rye, soy, oat, and wheat - are an excellent source of coarse fiber.
• Buckwheat. IN this product contains 2 times more fiber than other cereals. If a person eats one glass of buckwheat, he will provide himself with 20% daily value coarse food fibers.
• Seeds. An excellent source of fiber is flax seed. A tablespoon of this product contains about 7 g of fiber.

Daily requirement for coarse fibers

A healthy person needs about 25-40 g of the above substances to enter his body every day with food. The daily requirement is different for each individual. It depends on the calorie intake, regimen physical activity a person, his state of health and weight, as well as other factors.

For children, in comparison with an adult body, the daily need for dietary coarse fiber is slightly lower.

Scientists say: in order to provide the body with these substances in the above quantities, to an ordinary person You need to eat about 1.5 kg of fresh fruits and vegetables per day. Of course, in most cases this amount is prohibitive. Therefore, experts advise diversifying your diet with other products that contain coarse dietary fiber.

Interesting fact: scientists have studied that a person eats no more than 25 g of the above substances per day, of which 10 g is found in bread and other cereal products, 7 g in potatoes, 6 g in other vegetables, 2 g in fruits .

Coarse fibers when losing weight

Foods containing coarse fiber are extremely beneficial for obese people. If enough fiber enters the human body, it contributes to the following processes:

• the rate of gastric emptying is significantly reduced;
• its stretching increases, which helps create a feeling of fullness and prevents overeating;
• appetite is suppressed.

In addition, coarse dietary fiber is reduced in adipose tissue. They also have a diuretic effect. This means that fiber helps remove sodium and water from the body.

Contraindications to the consumption of coarse dietary fiber

For some diseases, the above substances should be used with caution and in moderation. This:

• inflammation of the esophagus;
• stomach ulcer;
• gastritis;
• duodenitis.

Experts note that when these diseases worsen, it is generally undesirable to consume foods with coarse dietary fiber. Doctors recommend preparing a special diet for such people, where the above products are present in minimal quantities.

Coarse dietary fiber is not a source of energy, but provides whole line vital processes in the human body, including acceleration of the passage of food contents through the gastrointestinal tract. A lack of these substances can cause serious health problems, so it is imperative to include them in your diet.

Fiber is the hollow fibers of plant foods that a person needs for normal life. It improves digestion and stimulates peristalsis. Its deficiency threatens the development of anemia, cholelithiasis, obesity, atherosclerosis, diabetes mellitus and other equally dangerous diseases. It would be useful to review your diet and introduce plant foods with a lot of fiber.

Knowing which foods contain fiber will allow you to diversify your diet for health benefits. The list of these can be divided into subsections.

Cereals

A lot of dietary fiber is found in cereals, such as wheat, oatmeal, pearl barley, buckwheat, rice and others.

It is important to eat whole grain cereals. Cereals ground and processed in a special way instant cooking do not contain fiber. They, although convenient for cooking, do not have the same value as whole grains.

Bran

Bran is the residual raw material of flour milling, representing the hard shell of the grain, which consists of 75-80% dietary fiber. All fiber-containing foods are beneficial, but bran is the most potent.

Before use, it is recommended to steam the bran with boiling water. The mixture is consumed before meals with plenty of water. Bran is introduced into the diet gradually, starting with 1/2 tsp. and bringing, over several weeks, to 1 tbsp. l. 3 times a day.

In departments healthy eating and pharmacies you can buy packaged bran different types: wheat, corn, barley, oat, rice. They are often enriched with fruit and vegetable additives.

Table: Fiber in cereals and bran

Berries and fruits

Fruits (pears, apples, apricots, grapes, bananas), as well as berries (currants, raspberries, strawberries) provide the body with fiber. The diet should include dried fruits - raisins, dried apricots, dates.

A lot of fiber is contained in the peel, but it should be taken into account that imported fruits, for the purpose of transportation and long-term storage, treated with special means. It is better to cut off the peels from overseas goods or wash them thoroughly under running water using a hard sponge.

Vegetables

Garden fruits are an excellent source of dietary fiber. It is useful to include potatoes, cabbage, carrots, beets, cucumbers, asparagus, spinach, as well as legumes - lentils, beans, peas in the menu.

During heat treatment, hollow fibers are partially destroyed. Preference should be given to vegetables that can be eaten raw.

Nuts

Walnuts and hazelnuts, cashews, raw almonds, peanuts, as well as pistachios, lightly fried without oil and salt, boast a sufficient amount of fiber.

In addition to the above, it is recommended to eat flax seeds, pumpkin seeds and sunflower seeds. Buying flour products, it is better to make a choice in favor pasta from durum varieties wheat and whole grain bread.

Soluble and insoluble fiber

It is customary to divide fiber into soluble and insoluble forms. The body needs both types of dietary fiber. The more varied the food on the table, the easier it is to maintain balance.

Table: Insoluble fiber content in fruits and vegetables

Coarse plant fibers are not broken down. They adsorb water and increase the volume of feces. Passing through the intestines in transit, fibers rid it of old toxins.

Table: Soluble fiber in food (pectins)

Pectins predominate in the composition of soluble fiber. Their number varies depending on the variety, degree of ripening of the product and other factors. In addition to pectins, dietary fiber contains inulin, mucus, gums, and natural resins. These substances participate in blood purification processes, remove toxins and bile acids from tissues, and remove bad cholesterol.

Consumption rate

• Up to 4 years - 19 g;
• Up to 8 years - 25 g;
• Boys under 13 years old - 31 g;
• Teenagers and adult men - up to 38 g;
• Girls and women - daily 25-30 g.

During pregnancy, the amount of fiber consumed remains the same. Plant fibers improve intestinal function and help to the expectant mother cope with constipation.

Features of fiber absorption

Many people know that there are foods with high and low glycemic index. The former very quickly release energy to the body, promote fat deposition and negatively affect sugar levels.

Products with high content fibers have a low GI and are absorbed slowly. Due to the fact that the process of digesting food occurs gradually, the load on the pancreas is reduced. People prone to illness diabetes mellitus, fiber helps avoid spikes in blood glucose.

Tip: When eating, rich in fiber, you need to drink enough water - about 2.5 liters per day. Otherwise, food cellulose will lose its adsorbing function.

Contraindications and harm

Fiber consumption should be limited if you have colitis, stomach ulcers, or proctitis.

Consumption too large quantity dietary fiber is fraught with consequences, such as increased gas formation, bloating, intestinal pain, vomiting and diarrhea.

If you take into account contraindications and adhere to the norm, fiber will not cause harm. Eating food rich plant fibers, activates metabolic processes, reduces cholesterol, helps digestion, and therefore leads to healthy weight loss and prevents many diseases associated with the functioning of the intestines, heart and blood vessels.