home Audience 4 Indigestible fiber foods. Fiber - coarse, but necessary

Indigestible fiber foods. Fiber - coarse, but necessary

Well, who among us has not heard of fiber? About its usefulness for the body, about the importance for dietary nutrition. Today, many different medicines and dietary supplements have appeared, the basis of which is fiber, or dietary fiber, which, in principle, is one and the same. Let's see how useful fiber is for the body, where it is found and whether this herbal product, as advertised by some network companies, is suitable for everyone.

General characteristics of fiber

Cellulose or plant fiber is a complex form of carbohydrates that is found in the shells of higher plants. She is also often called cellulose. People use it for food, as well as for the production of various industrial products. From a chemical point of view, fiber is a complex polysaccharide responsible for the formation of cell membranes of higher plants.

Foods rich in fiber

The approximate amount is indicated in 100 g of the product

+ fruits, berries and dried fruits rich in fiber:
Raspberries	5,1	Black currant	3,0	Gooseberry	2,0	A pineapple	1,2
strawberries	4,0	Dried apricots	3,2	Quince	1,9	avocado	1,2
Dates	3,5	Figs (fresh)	3,0	Olives, olives	1,5	Peaches	0,9
Banana	3,4	Red Ribes	2,5	Orange	1,4	apricots	0,8
Raisin	3,1	Cranberry	2,0	Lemon	1,3	Grape	0,6
+ vegetables, root vegetables and greens rich in fiber:
Corn	5,9	Rhubarb (petioles)	1,8	Pumpkin	1,2	Sorrel	1,0
Dill	3,5	radish	1,5	Carrot	1,2	Cauliflower	0,9
Horseradish	2,8	Sweet green pepper	1,4	white cabbage	1,0	Cucumbers (ground)	0,7
parsley root	2,4	red sweet pepper	1,4	Celery	1,0	Green onion	0,9
Parsnip	2,4	Turnip	1,4	Potato	1,0	Radish	0,8
+ fiber-rich beans, nuts and seeds:
Peanut	8	Chestnut	6,8	Peas	5,7	Lentils	3,7
Brazilian nut	6,8	Sunflower seeds	6,1	Beans	3,9	Coconut	3,4
+ bread, pasta and cereals rich in fiber:
Oat groats	2,8	Oat flakes "Hercules"	1,3	Pearl barley	1,0	Millet. bread flour 1 c.	0,2
cornbread	2,5	Buckwheat porridge	1,1	Rice porrige	0,4	Macaroni varieties	0,1
Corn grits	1,8	Rye bread	1,1	Wheat porridge	0,7	Wheat flour 1 s.	0,2
Barley grits	1,4	Peas shelled	1,1	Semolina	0,2	Pasta 1 s.	0,2

Daily requirement for fiber

On average, a person's daily fiber requirement ranges from 25 to 35 grams per day. Some nutritionists advise with malnutrition, depleted in fiber, to consume about 1 tbsp. wheat or rye bran - the leader in the content of such useful dietary fibers. Also, fiber is sold in a pharmacy, but this is an extreme case, it is better to normalize your diet. It is said that ancient people consumed up to 60 grams of dietary fiber per day!

The need for fiber is increasing:

With age. The body's greatest need for fiber occurs at the age of 14 and lasts up to 50 years. Then the need for plant fibers is reduced by 5-10 units.
During pregnancy, in proportion to the increase in the amount of food consumed.
With sluggish work of the gastrointestinal tract. In this case, fiber normalizes bowel function.
With slagging of the body. Vegetable fibers play the role of a broom, cleansing the walls of the intestines.
With beriberi and anemia. The body is cleansed, the absorption of vitamins improves.
With excess weight. Due to the normalization of the digestive system, weight loss is observed.

The need for fiber is reduced:

With excessive gas formation (flatulence).
During an exacerbation of gastritis, pancreatitis and other inflammatory diseases of the gastrointestinal tract.

Digestibility of plant fiber

Despite the fact that fiber (dietary fiber) is not digested in the human body, nevertheless, it is very beneficial for our health. Fiber is important for the stomach (creates the volume of food necessary for full-fledged work), and also plays an important role in its subsequent evacuation.

Useful properties of fiber and its effect on the body

In addition to beneficial effects on the gastrointestinal tract (cleansing, stimulation of gastrointestinal motility), fiber activates digestive enzymes in the intestines. It is necessary to maintain normal microflora in the intestines, eliminates dysbacteriosis.

According to some studies, fiber promotes the reproduction of beneficial microflora, and also prevents the development of harmful microorganisms.

Medical sources indicate that dietary fiber is very beneficial for patients with diabetes, due to the reduction in the rate of absorption of carbohydrates, which prevents the body from a sharp increase in blood sugar levels.

Fiber removes toxins and toxins from the body, reduces the concentration of harmful fats. Due to this, the liver also heals. Metabolic processes in the body begin to proceed faster, which contributes to weight loss, to the great joy of those who want to lose weight.

The interaction of fiber with essential elements

In medicine, essential elements are called substances that are indispensable for the functioning of the body. Fiber interacts with bile acids and water, affects fat and glucose metabolism in the body. Excess fiber makes it difficult to absorb iron, as well as certain vitamins and minerals. Dietary fiber neutralizes the effect of certain drugs. In particular, psychotropic substances, antidepressants.

Signs of deficiency and excess of fiber:

Signs of a lack of fiber in the body:

overflow of the body with toxins and toxins (unpleasant body odor);
vascular problems;
lethargy of the digestive tract;
exacerbation of diabetes;
excess weight.

Signs of excess fiber in the body:

flatulence, bloating and other intestinal disorders (diarrhea, constipation);
nausea, vomiting;
violation of the intestinal microflora and motility of the gastrointestinal tract.

Fiber for beauty and health

The optimal amount of fiber in the body eliminates the feeling of hunger and stimulates the metabolism. That is why fiber is one of the tools in the fight against extra pounds.

High-protein, low-carb diets cause some gastrointestinal discomfort, but are still popular for their weight loss effectiveness. By slightly modernizing such a diet, supplementing it with fiber-rich foods, you can improve the health of your body and even speed up weight loss.

Fiber is a type of complex carbohydrate that cannot be digested by the enzymes of the human stomach, but is beneficial for the intestinal microflora and the overall functions of the digestive system. The main products rich in fiber are primarily the stems and grains of plants - in fact, it is fiber (or "dietary fiber") that forms their dense structure.

Although not readily absorbed by the body, fiber plays a critical role in digestion by mechanically moving food through the gastrointestinal tract (1) . In addition, it helps to regulate and balance blood sugar levels, thus influencing the feeling of hunger and satiety, ultimately helping to lose weight.

It must be remembered that one cannot blindly trust the tables of fiber content in products found on the Internet - many of them have gross errors. For example, often such tables put grapefruit in first place in terms of the maximum content of dietary fiber, strangely implying that it is eaten with the peel.

The role is also played by the fact that the fiber content in plants varies quite significantly depending on the variety and method of cultivation, and in finished food products (for example, whole grain bread or pasta) - on specific production technologies. That is why it is better to focus on the general logic than on a specific figure.

Table of foods rich in fiber:

Fiber rich foods

As can be seen from the table, the foods richest in fiber are bran (in fact, it is a hard shell of grain), flaxseed and whole grain cereals (for example, pearl barley, buckwheat and oats) - they contain up to 10-15 g of fiber per 100 g dry product. In addition, there is a lot of fiber in all types of legumes (including lentils and peas).

We also note that the fiber contained in oatmeal - beta-glucan - is especially useful for the body. Scientific studies show that regular consumption of beta-glucan in food not only normalizes hunger and satiety, but also reduces the level of bad cholesterol in the blood. That is why .

Daily amount of fiber in the diet

The daily fiber intake for children and adults is 20-30 g (1) . Athletes need up to 40 g of fiber per day due to a higher caloric intake and, accordingly, an increased amount of food consumed (2) . Unfortunately, the diet of a typical urban dweller contains at least half as much fiber.

The reasons for this are banal - love for potatoes, bread, sweet pastries, desserts, convenience foods and fast food, poor not only in dietary fiber, but also in vitamins and minerals. However, we recall once again that it is necessary to replenish the daily fiber intake not by taking pharmacy supplements in tablets, but by eating fresh vegetables and various cereals.

Why is fiber deficiency dangerous?

A chronic lack of fiber in the diet provokes numerous metabolic disorders - starting with an increase in glucose levels and the associated constant feeling of hunger, overeating and gaining excess weight, ending with constipation. However, it must be understood that a lack of fiber is primarily a consequence of a complex malnutrition.

Since fiber is found in regular vegetables and grains, there is absolutely no need to look for recipes for high-fiber meals, buy pharmacy supplements, or expensive “fiber-rich” foods. It is enough just to include natural vegetables in your daily diet, while minimizing (sugar, white flour products).

Fiber for constipation

If you practically do not eat vegetables and cereals, and you see fruits only in the form of desserts sprinkled with sugar, be sure that you will have digestive problems (primarily constipation), obesity, diabetes and diseases of the cardiovascular system. At the same time, a healthy diet always begins with natural food, and not with taking vitamins in tablets.

Pharmacy dietary supplements with fiber, as well as various sports supplements containing dietary fiber, are significantly inferior to conventional plant products in terms of cost. In fact, a jar weighing 150-200 g contains a fiber norm for only a few days - however, a pack will be much cheaper and more effective for normalizing health and digestion.

Fiber for weight loss

FitSeven has already written that fast carbohydrates (for example, sugar) cause a sharp increase in blood glucose levels - this causes the body to produce large doses of insulin for. At the same time, the presence of fiber in the stomach slows down the absorption of glucose into the blood, which positively affects the normalization of insulin levels.

In simple terms, the more fiber you eat, the fewer calories are stored as fat. In addition, dietary fiber physically fills the intestines, causing it to block the feeling of hunger and send a satiety signal to the brain, which prevents overeating. However, this does not mean that taking fiber tablets will help you lose weight.

***

Fiber is an important component of a healthy diet that affects hunger and lowers glucose levels and. At the same time, fiber is not a panacea for weight loss at all, and pharmacy dietary supplements and sports supplements are inferior to natural sources of dietary fiber (vegetables and cereals) both in price and in ease of use.

Scientific sources:

A low fiber diet restricts fiber and other foods that are difficult to digest. Fiber consists of plant material that the body cannot fully digest. The remainder is undigested food, mainly the fiber that makes up the stool. A diet low in fiber will help reduce the amount of undigested food, hence reducing bowel volume and stool quantity.

Health professionals recommend a low-fiber or low-fiber diet before some surgeries. A low fiber diet is usually given for a short duration. You should always consult a nutritionist to plan a low fiber diet. Due to impaired absorption of nutrients, you may need to include vitamins in your diet.

Diet low in fiber

The role of exercise
DOS Etiquette
Questions and answers

Low fiber diet sample menu

Time What is

Early morning	1 warm water with honey and lemon Decaffeinated tea or coffee
Breakfast	Fried eggs with 1 slice of white bread Vegetable or fruit juice
Dinner	Fried or baked chicken Vegetable salad (peeled and toasted) Baked fish (bones removed) with asparagus and green beans
Post Lunch	1 cup melon 1 cup fat-free yogurt Fresh fruit juice
Evening snack	flour cookies Flour crackers and jellies Salted flour biscuits
Dinner	White rice with fried chicken and vegetables roast beef Pasta

low fiber diet food list

A low-fiber diet limits the intake of fiber and several other important nutrients. Therefore, you should not look at this diet as a long term solution to your symptoms. As a general rule, you need to stay away from whole grains, nuts, and seeds as they are full of fiber. However, there are many other foods that you can enjoy as part of your diet.

1. Cereals

White rice, gourmet pasta and noodles
boiled cereals
Cold cereals such as corn flakes
Refined white flour bread and crackers

2. Fruits and vegetables

Usually the skin and seeds of the fruit are fibrous. Hence, you must cleanse your skin and avoid seeds to enjoy a bland, low fiber diet. Below is a list of fruits and vegetables that you can include in your low fiber diet:

3. Dairy products

You can consume milk and other dairy products, but in moderation. However, if you suffer from lactose intolerance, you should stay away from milk and other dairy products.

4. Meat

The good news about the low fiber diet is that there are no restrictions on the consumption of meat and poultry. You can eat beef, chicken, lamb, and pork as long as they are soft, tender, and lean.

5. Fats, seasonings and sauces

You can eat the following as part of your low fiber diet:

You can also eat plain cakes, cookies, pudding, custard, pretzels, hard candies, ice cream, and Eskimos. When it comes to drinks, you should be looking at decaffeinated coffee and soda. Caffeine can irritate your stomach. You can also drink fresh vegetable juices. However, do not forget to stretch them before consumption.

Foods to Avoid

There are certain foods that should be completely eliminated from your diet when you follow a low fiber diet. These products include the following:

nuts
seeds
Raw fruits and dried fruits
Whole grains and whole grain products
Beans and lentils
Fiber-rich vegetables such as broccoli, peas, and Brussels sprouts
Pickles
Cheeses with fruits, nuts and seeds
Popcorn
Fruit juices with pulp
olives
Sauerkraut
Peanut butter
Saves

low fiber diet recipe

Baked fish with asparagus and green beans

What you need

How to get ready

Marinate the fish with salt, pepper and lemon juice for 10 minutes.
Wash the vegetables and remove the inedible parts and toss in a bowl.
Add olive oil, oil, salt and pepper to a bowl and mix well.
Put the fish in a baking tray, pat the oil a little and bake at 180°C for 5 minutes.
Take out the pan and add the vegetables. Bake for 5 more minutes.

Vegetarian alternative

If you don't want to eat meat, you can use mashed potatoes (peeled).

The role of exercise

Regular exercise will keep you active, strengthen your muscles and strengthen your bones. Try to include at least 20 minutes of exercise in your daily routine. Walking, lunging, jogging, stair training, rope racing, cycling, and yoga are recommended.

Benefits of a low fiber diet

Beneficial for people suffering from inflammatory bowel diseases such as ulcerative colitis and Crohn's disease.
Soothes the stomach and prevents bloating, diarrhea and stomach cramps.
More nutrients are absorbed as intestinal transit time increases.

Side effects of a low fiber diet

Can cause nutritional deficiencies, which can lead to a number of health problems.
Because fiber helps mobilize fat, a low-fiber diet can lead to weight gain.

A low-fiber diet can help soothe the intestinal walls and help you feel better. Check the fiber content before buying vegetables, fruits and grains. Follow a low fiber diet only if your doctor advises you to do so. If you experience stomach pain even after a low-fiber diet, see your doctor immediately. In addition, being on a low-fiber diet can lead to nutritional deficiencies. Hence, you should take strained fruit and vegetable juices along with multivitamin supplements.

Questions and answers

How much fiber is in a low fiber diet?

About 1 gram of fiber per serving is allowed for people suffering from inflammatory bowel diseases such as ulcerative colitis and Crohn's disease.

Can I eat chocolate on a low fiber diet?

Yes, you can eat chocolate on a low fiber diet. However, you cannot have chocolate containing nuts.

Should I follow a low fiber diet before a colonoscopy?

A colonoscopy is a procedure to look at any inflammation, bleeding, ulcers, cancer, and polyps in the lining of the colon. Because high-fiber foods are difficult to digest and can cause inflammation in the colon walls, a low-fiber diet before a colonoscopy is recommended.

Should I follow a low fiber diet if I have diverticulitis?

Small pockets or pouches formed in the lining of the intestines can sometimes become infected and inflamed. This condition is known as diverticulitis. Your doctor may recommend that you stay on a low-fiber diet for some time to reduce bowel volume (a high-fiber diet causes an increase in bowel volume) and the infection heals. Follow your doctor's advice before following a low fiber diet.

Should I follow a low fiber diet if I have ulcerative colitis?

When the lining of the colon becomes ulcerated, it causes diarrhea and severe pain. To soothe the walls of the colon, a low-fiber diet may be recommended by a doctor. Check with your doctor to find out the cause of your stomach pain and diarrhea before starting a low fiber diet.

Does a low fiber diet cause constipation?

While on a low fiber or low fiber diet, you have less bowel volume and your bowel walls need extra movement and energy for bowel movements. This can lead to constipation. If you have inflammatory bowel disease, the only way to avoid constipation is to drink enough water throughout the day.

Can I drink alcohol while on a low fiber diet?

No. Alcohol increases peristaltic bowel movement and causes more inflammation. Drinking alcohol will only further irritate the intestinal wall.

Welcome to good health!

Cellulose, dietary fiber, dietary fiber, cellulose - all these are the names of the same food substance of plant origin. Fiber is found in fruits and vegetables, grains and nuts, algae, and many other foods. This is a very interesting material, the benefits of which, of course, will be appreciated by everyone who monitors their health and the health of their loved ones.

Fiber foods: the uniqueness of fiber

Fiber is not digested in the human body and is almost not affected by the enzymes of the gastrointestinal tract. Dietary fiber, in fact, leaves the body unchanged, passing through the stomach and intestines - thereby removing toxins, excess fats and harmful substances.

Fiber reduces the production of insulin and cholesterol, inhibits the conversion of sugar into fat, promotes regular bowel movements and a healthy intestinal environment. And, most importantly, what the beautiful half of humanity will appreciate - fiber helps to regulate weight. Ballast substances are indispensable in use and play a very important role in the human diet. For example, a diet for diabetes necessarily includes the use of substances high in fiber. Therefore, the list of products for a diabetic patient is formed in most cases on the principle of a high content of vegetable dietary fiber in them. Such fibers protect the body of a diabetic patient from a sharp increase in blood sugar by reducing the rate of absorption of carbohydrates.

You can determine which foods have a lot of fiber by their appearance, quality and origin. The less refined the product, the more fiber it contains.

Vegetable fiber. High fiber foods

What foods contain the most fiber?

Firstly, these are raw fruits, dried fruits and berries: prunes, dried apricots, raisins, apples, pears, plums, apricots, grapes, grapefruit, strawberries, blackberries, peaches, bananas, lemons, dates, figs, watermelon.
Secondly, raw vegetables and greens: peas, parsley, dill, lettuce, cilantro, carrots, cabbage, tomato, cucumber, beets, pumpkin, potatoes, celery, broccoli, zucchini, beans, rhubarb, eggplant.
Thirdly, nuts and seeds: chickpeas, peanuts, flax seeds, sunflower and pumpkin seeds, almonds, walnuts, cashews, hazelnuts.
Fourthly, cereals and cereals, bread products and pasta: whole grain bread, bran bread, wheat groats, oatmeal, corn groats, buckwheat, pasta.

Foods containing fiber: fiber per 100 g of the edible part of the products, table

Food products:	Fiber content in products:
Wheat bran, beans, oatmeal, nuts, dates, strawberries, currants, raspberries, figs, blueberries, cranberries, mountain ash, gooseberries, prunes, apricots, raisins.	Very large - 2.5 g or more.
Buckwheat, pearl barley, barley, peeled peas, potatoes, carrots, white cabbage, green peas, eggplant, sweet pepper, pumpkin, sorrel, quince, orange, lemon, cranberries, fresh mushrooms.	Large - 1-2 g.
Rye bread made from sifted flour, millet, corn grits, green onions, cucumbers, beets, tomatoes, radishes, cauliflower, melons, apricots, pears, peaches, apples, grapes, bananas, tangerines.	Moderate - 0.6-0.9 g.
Wheat bread from second grade flour, rice, wheat groats, zucchini, lettuce, watermelon, cherry, plum, sweet cherry.	Small - 0.3-0.5 g.
Wheat bread from flour of the first and highest grade, semolina, biscuits, pasta.	Very small - 0.1-0.2 g.

Fiber in food. daily human need

The daily norm of fiber for a person averages 25-30 g. Nutritionists advise consuming ballast up to 40 g per day for men and up to 25 g for women. After age 50, fiber can be consumed in slightly smaller amounts.

What foods have more fiber? Dietary fiber is found more in those products that have not undergone industrial processing. Such food is useful for the human body to a greater extent.

Nowadays, fiber can also be bought at the pharmacy - in the form of tablets. This version of its use also gives excellent results.

The need for foods rich in fiber is growing:

During pregnancy, with an increase in the amount of food consumed.
With anemia and lack of vitamins in the body.
With improper functioning of the stomach and intestines.
With the accumulation of slags and toxins in the body.
If you are overweight.

The need for foods rich in fiber decreases:

With excessive accumulation of gases in the intestines, accompanied by bloating.
With exacerbation of such diseases of the gastrointestinal tract as gastritis, gastric ulcer, pancreatitis, cholecystitis, intestinal dysbacteriosis, etc.

What is coarse fiber. What products contain it?

“Soft” dietary fibers are pectins, gums, dextrans and agarose.

Coarse fiber is a plexus of plant fibers. This ballast substance has a complex form of carbohydrates that our digestive system is not able to digest.

Coarse fiber is used in various weight loss diets. It is able to speed up the metabolic process and cleanse the body of slagging. The use of coarse dietary fiber can help a person lose weight and become healthier due to the normalization of the intestines.

Benefits of fiber for weight loss

When compiling a diet for weight loss, you should pay attention to eating foods with carbohydrates, fats, fiber and proteins.

Carbohydrates in the weight loss diet

You need to know that not all carbohydrates are good for weight loss. Some of them are more common in the daily diet, such as pastries, potatoes, sweets, pasta, rice, chips, etc. They are delicious, but the sugar and starch they contain will definitely be deposited on your thighs in the form of fat deposits. But bread with bran, buckwheat, oatmeal, as well as juices and fruits should be eaten as often as possible.

Proteins in the diet for weight loss

Proteins are very useful for the human body. It is worth eating them as often as possible, because the amino acids they contain are indispensable for us. Distinguish between animal and vegetable proteins. It is necessary to eat them, while equally vegetable and animal proteins. If you "save" on proteins, excess fat will not go away, useful calories will leave the muscles of the body, which is very harmful.

Fats in a weight loss diet

Some women, while on a diet, very often exclude fat from their daily diet, because it is believed that this is a direct path to gaining excess weight. But in most cases this is a misconception. The use of products containing fats is designed to supply our body with nutrients, vitamins, give us energy, maintain the elasticity of the vessels of the circulatory system, and much more. Olive oil, avocados, nuts, fish are all recommended foods. The key is to eat them in moderation.

Fiber in the weight loss diet

The most important and most important factor in the fight for a beautiful and slim figure is the proportion of fiber in our diet. It is the content of dietary fiber in foods that will help to have a healthy weight. Getting into the human body, ballast substances gradually absorb moisture, slags and fats and then bring them out. There is an acceleration of metabolism, decay and fermentation products, cholesterol and sugar, and most importantly, extra pounds go away.

Lack of fiber in the body causes many chronic diseases, as well as obesity.

Fiber foods: diets for weight loss with fiber

The diet in such diets, of course, is very different from the usual daily diet, but its benefits are undeniable.

A sparing diet with foods containing fiber

The proportion of foods containing fiber should be 70%.
For the best effect, it is necessary to exclude the use of alcohol, fatty, fried, sweets and pickles.
As a result, in 30 days you can easily lose up to 7 extra pounds.

Strict fiber diet

Buy fiber from the drugstore.
Buy in the store kefir with a low percentage of fat content.
2 tsp add fiber to 1 cup of kefir and mix thoroughly until swelling.
After 4 hours, repeat this procedure and so 4 times a day.
Between doses of kefir with fiber, you can eat vegetables and fruits in small volumes.
For 14 days, the effect of this diet will already be noticeable.

Unloading day 1 time per week with foods containing fiber

Buy a liter bottle of kefir in the store.
Divide kefir into 4 parts of 250 g.
Add 2 tsp. pharmacy fiber in each part of kefir.
For 1 day, drink all the kefir at approximately equal intervals.
You can eat vegetables or fruits in small quantities throughout the day.

Foods containing fiber: contraindications for the use of fiber for weight loss

Before using dietary fiber, it is necessary to consult with specialists, especially if there are problems with the stomach, there are chronic diseases of the gastrointestinal tract, such as gastritis, ulcers, pancreatitis, etc.

Products containing fiber. Video

There is an abundance of coarse fiber in products of exclusively vegetable origin. Such products have a very beneficial effect on the state of the body as a whole, regulating the microflora in the intestines.

In other words, coarse fiber refers to fibers from different parts of plants: stems, fruits, leaves, roots. Plants that are low in sugar are more fiber. Fiber (or ballast) is considered a complex carbohydrate, the components of which are resistant starch (or cellulose) and non-starch polysaccharides.

Fiber has a very important property, namely, it slows down the digestibility of proteins, fats, carbohydrates. This, of course, is appreciated by those who decide to get rid of excess weight.

Therefore, many people ask: what foods contain fiber and where does it contain the maximum amount? First of all, it should be remembered that it does not make sense to look for fiber among animal products, since they simply do not have it. It is found only in plant foods. And in which one? A complete list of such products will be presented below.

Varieties of fiber

There are two types of ballast substance: soluble and insoluble. Both types of substances should be in the diet.

Dietary fibers are soluble. Products with the inclusion of fiber of this variety are cereals (rye, oats, barley), legumes (beans, beans, peas, lentils) and individual fruits (apple, peach peel and quince, prunes, avocados, raisins). A distinctive feature of soluble fibers is their ability to take on a gel-like consistency under the influence of moisture.

A jelly-like substance obtained in this way slows down the movement of the food bolus. In addition, the resulting jelly inhibits the action of enzymes on carbohydrates and reduces cholesterol in the circulatory system.

Insoluble fiber is found in bran with legumes (both fibers), unprocessed grains, seeds, cauliflower, bean pods, a variety of greens, broccoli, the top layer of fruit. On the contrary, these drags accelerate the passage of food particles through the gastrointestinal system. Their laxative effect is used as a prevention of constipation. In addition, they stabilize acidity and reduce the risk of developing cancer by restoring the microflora.

The two types of nutritional fibers noted are able to absorb moisture well and significantly facilitate the work of the large intestine.

In addition, they are also called:

Cellulose - a type of fiber, found in sifted flour, young peas, cucumber peel, apples, carrots, bran.
Hemicellulose - this type of coarse fiber also needs to be added to the diet. There are beets, Brussels sprouts, mustard greens.
Lignin - a type of fiber significantly reduces the digestibility of other types of fibers. It is most found in cereals, which are eaten for breakfast in the form of cereals, and also in long-stored vegetable crops and bran.
Gum - found in dried beans, oats and its derivatives.
Pectin - found in fruits and vegetables.
The first two types of nutritional fibers are able to absorb moisture well and greatly facilitate the work of the large intestine.

It is noted that all types of fiber in particular have an impact on absorption processes. In addition, they impair the absorption of sugar, which is necessary for diabetics.

The body requires fibrous food of approximately 20 g. Such a volume can be provided by eating a pound of beans, a kilogram of oatmeal, 3 kg of cabbage. Naturally, it is difficult to eat such a volume of food even in a day. Therefore, it is possible to compensate for it with another source of fiber - high-fiber bread, which you need to eat only one hundred grams.

Classification of products by the amount of fiber

Given the fact that there are enough products, the composition of which involves soluble and insoluble nutritional fibers, they are all divided into several subspecies. Especially note the food set with a high fiber ratio.

Whole grains. Whole grain oats contain many soluble fibers called beta-glucans, which are a glutinous solute. Studies on this type of fiber have shown that they have the ability to reduce the amount of cholesterol in the blood.

Bran. From wheat, oats, soybeans, rye bran is one of the excellent sources of fiber. Relating to the secondary products of the flour milling industry, bran includes up to about 40% of the fibers in its composition. Studying different foods that include fiber, buckwheat should be singled out. If we compare it with other cereals in terms of dietary fiber, then it contains one and a half or two times more of the latter. One glass of ready-made porridge contains approximately 20% of the daily dose of dietary fiber.

Legumes. Lentils, peas, beans, beans, peanuts are another source of fiber, both soluble and insoluble.

Fruits. Every fruit contains pectin. Fruits are a fairly rich source of a soluble group of fibers that are fermented in the large intestine together with the release of fatty acids. Fruits also include cellulose and some insoluble fiber that improves intestinal permeability.

Flax seeds. Flax seeds are one of the varieties of foods enriched with fiber. A tablespoon of seeds holds approximately 7 g.

Vegetable crops. Vegetables are considered a storehouse of fiber. Among other vegetables, it is better to prefer cabbage, broccoli, spinach, asparagus.

Products with coarse vegetable fibers

Food particles with vegetable fiber that enter the stomach do not immediately break down, as usual, but absorb all the extra and unhealthy substances that live in the intestines.

If people began to pay more attention to the value of nutritional fibers, then there would be no digestive disorders and there would be no need to resort to the use of medicines (which, in addition to the therapeutic effect, also have a negative one).

Nutritional fibers are also unique in that they contain silicon. Due to the special properties of silicon, it forms charged particles that have the ability to collect viruses and microorganisms.

In addition, nutritional fibers are also attractive for heavy metals with radionuclides, which they subsequently successfully remove. The ability of fibers to reduce plasma cholesterol is also noted, protecting against thrombosis.

Coarse fiber regulates peristalsis, restoring normal intestinal microflora. These substances can reduce blood pressure, balance insulin and glucose levels. It is desirable to accompany the intake of fibers with drinking a large amount of water. Absorbing water and dissolving, fibers cause satiety.

Fiber, coarse, vegetable, benefits and reviews, in the program of Elena Malysheva "live healthy"

Alimentary fiber. Cellulose. daily norms.

The magical benefits of fiber

Body chemistry. Cellulose.

If you need to know the name of foods rich in fiber, then first of all you should consider vegetables and fruits.

The lion's share of all the fiber that comes through food is located here.