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The shell of plant cells is insoluble fiber. Pectins, gums, mucus present in the cell itself are soluble.

"Siberian Fiber" 06/21/2018 15260

What is plant fiber?

From the book of the famous popularizer of plant fiber, Dr. Betty Kamen:

“Fiber is a subclass of carbohydrates that includes non-starchy polysaccharides. It mainly consists of cellulose, hemicellulose, lignin and pectins, which during their passage through the gastrointestinal tract are not converted into simple sucrose and are excreted from the body in feces.”

Plant fiber (plant fiber, dietary fiber, prebiotics) is divided into two types - soluble and insoluble fiber. In one form or another vegetable fiber present in all terrestrial, river and even seaweed plants.

Soluble fiber

Soluble fiber is the “body” or contents of plant cells. Some types of algae are super champions in terms of soluble fiber content.

Insoluble fiber

Insoluble ( coarse fiber) is a sheath of cell walls that forms the "skeleton" of the plant.

How much fiber should you eat per day?

The daily intake of dietary fiber recommended by doctors is 20-45 g. A person receives fiber through plant foods. At the same time, there are plants that are leaders in fiber content, and there are outsiders.

Which foods have the most fiber?

Even from these figures it is clear that fiber carries heat treatment, but still its maximum amount is found in fresh plant products.

Interestingly, vegetables and fruits that are stored raw - potatoes, carrots, apples, pears, etc., lose vitamins with age, but accumulate fiber. IN young potatoes 1.1 g of fiber, in the old one - 1.2 g of fiber. It is worth noting that fiber tolerates this process worst of all. culinary processing like stewing.

Bran - fiber champions

Among plant foods, the absolute champion in fiber content is the bran or shell of grain plants. Wheat, rye, oats, rice, etc. Of course, fiber is contained in the grain itself, but the amount of insoluble fiber in the shell cereal crops many times more and reaches 40-60%!!! Various dried fruits and figs (6.9g) have good indicators for the amount of fiber.

What role does fiber play in the body?

Fiber performs mass in the body useful functions. The main function of fiber is to facilitate the movement of food through the human digestive tract. Fiber fibers, together with other foods that do not contain fiber, form a so-called “food lump” in the intestines. This “lump” is easily “pushed” forward by the regularly contracting intestinal walls, preventing foods from remaining in the digestive tract for a long time. Thanks to plant fiber, our body, or rather, the gastrointestinal tract, works like a clock. When there is not enough plant fiber, health problems begin to appear, growing like an avalanche.

Fiber and constipation

The first symptoms of a lack of fiber in food are constipation and irregular or too rare bowel movements. Constipation leads to stagnation of blood in the veins in the pelvic area. In the future, this leads to hemorrhoids and thrombophlebitis. Rare “stool” can cause intoxication of the body with harmful substances “stuck” in the lower intestines, which the body prepares for release. In some cases, the “harmless” term intoxication can be replaced with the formidable one - POISONING. A well-known fact for lovers of strict protein diets. As you know, meat food does not contain fiber, and the remains meat products in the lower intestines they turn into poisons. If the feces are not evacuated on time, then the poisons begin to be absorbed back into the blood. The consequences are varied - headache, fatigue, bad skin, etc. With insufficient fiber consumption, the load on all (!) organs and systems of the body increases.

Fiber and cardiovascular disease

Scientists are unanimous that one of the main causes of cardiovascular diseases is a lack of fiber in food. Fiber reduces the level of bad cholesterol in the blood, which has the unfortunate property of being deposited in the form of cholesterol “plaques” on the walls of blood vessels.

Fiber and diabetes

A direct link has been proven between fiber consumption and many diseases. One such disease is diabetes. Fiber reduces the absorption of sugar, providing a powerful therapeutic and preventive effect.

Fiber and oncology

Plant fiber is a favorite food for beneficial intestinal microflora. Scientists have proven that immunity depends on the “well-being” of the intestinal microflora. Intestinal bacteria break down 15-20% of dietary fiber - fiber, resulting in the formation of substances that reduce the risk of cancer, in particular widespread cancer of the lower intestine.

Fiber makes us smarter

It turns out there is a proven connection between fiber consumption and brain function! People, both young and old, who consume large amounts of fiber have better mental abilities, memory, attention, intelligence, than those who neglect fiber or eat it in insufficient quantities. Most of the above health problems can be avoided if, from an early age, eat enough plant foods rich in fiber, and if this does not work out, add them to your diet. concentrated mixture various types fiber.

Some older people say that advanced problems cannot be corrected. This is wrong. Improving your diet and enriching it with enough fiber gives positive results at any age.

Let's move away from illnesses and focus on amazing property fiber. I’m not afraid to say “Fiber is a smart product!” Plant fibers in different cases with different disorders in the body they work differently, but always with benefit for the body.

Behind each case there are complex physiological processes that are not always clear to us, ordinary people. For example, it would seem, what is the connection between fiber consumption and breast cancer? Between fiber and brain function? Between fiber and caries? Between fiber and candidiasis? Between fiber and gallstones? A huge amount of objective information, many years of research, clinical trials confirm that one of the causes of the above problems is a lack of fiber.

Fiber and excess weight

But what about other types or bran?

There are two options - take fiber an hour and a half before meals or after meals. Soak the fiber in bifido-kefir for several hours.

Fiber is a storehouse of vitamins

Despite the deviations described above, fiber has much more intelligent properties. Grain fiber itself is a storehouse of vitamins, minerals and other beneficial substances.
The description of the beneficial substances contained in fiber will take more than one page. I would like to draw attention to fiber as a source of B vitamins!

What fiber is the healthiest?

Another important question. What fiber is the healthiest? Each fiber, despite its general beneficial properties, has its own flavor. Hence the recommendation - the more different types of fiber on your table, the better.

Man, as a biological species, evolutionarily gravitates more towards plant foods, this can be judged by the ratio of incisor teeth for meat and molars for grinding plants. In the last 150-200 years, this ratio has begun to change, but the human body has not changed in such a short period of time. Today's unhealthy diet can be compared to a car. The heart bleeds when you need to fill the tank of an expensive car with cheap gasoline. What if you do this all the time? Do you feel where I'm going? We feel sorry for the car, but not for ourselves. The body has a huge margin of safety, it runs on “bad gasoline” for years, and then? Problems grow like a snowball, then expensive repairs and a hospital bed.

You can write books about plant fiber and its magical, intelligent properties. Unfortunately, there are very few such books.

- that microelement, the benefits of which everyone knows, but what exactly this benefit is, few know. Fiber is found in many foods and comes in two types – soluble and insoluble. Beneficial features Insoluble and soluble fiber are similar in many ways, but at the same time very different. Sources vegetable fiber There may be fruits and vegetables, which, by including in your daily diet, you can easily avoid serious health problems.

Plant fiber is found in abundance in:

• Vegetables,
• Fruits,
• Whole grain cereals.

Types of plant fiber

Natural source vegetable fiber are vegetables, fruits and other food products plant origin. At its core, fiber is fiber that is not digested by the body and can be either soluble or insoluble. Soluble fiber literally dissolves in water, while insoluble fiber does not. This difference determines the beneficial properties of soluble and insoluble fiber. Both types vegetable fiber equally beneficial for digestion. They help prevent health problems such as disease of cardio-vascular system, diabetes, obesity, diverticulitis and constipation.

Soluble vegetable fiber

When interacting with water, soluble fiber forms a jelly-like substance that helps slow down digestion. Soluble vegetable fiber prevents rapid emptying of the body, which allows you to control weight and blood sugar levels. For people prone to diabetes, soluble fiber is much healthier than all other types. vegetable fiber. Among other things, soluble fiber helps lower cholesterol levels.

Sources of soluble fiber include foods such as oatmeal and cereals, apples and oranges, pears and strawberries, nuts and beans, peas and blueberries, cucumbers, celery and carrots.

Insoluble vegetable fiber

Insoluble fiber is beneficial for the intestines due to its laxative effect. This kind vegetable fiber does not dissolve in water, but passes through the body in its original form. Of all other types of fiber, insoluble vegetable fiber It is best for removing toxins from the body and is primarily found in vegetables and whole grains.

Daily value of plant fiber

Diet rich vegetable fiber, helps prevent many serious diseases. An adult should eat at least 25-35 grams vegetable fiber per day, and the best sources are fruits, vegetables, whole grains, nuts and seeds. All of these foods contain both soluble and insoluble fiber. It is worth considering that if you increase your intake of insoluble fiber, you should also increase the amount of water you consume. This The best way improve digestion and speed up the flushing of toxins from the body.

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 provides it with cleansing of food debris, poisons and toxins, 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, a large amount of vitamins, minerals and other useful substances enter the body, which go through a complex path of breakdown, 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.
• Food with big amount vegetable fiber promotes safe but fast weight loss. A person feels full after eating small portions, as a result of which unnecessary kilograms 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 amounts of 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) ensure 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 or flour bread coarse. 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 purified and brown rice, but bran is considered the most useful in this regard.

Vegetables

Important! Vegetables lose a large amount of fiber during heat treatment, 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.

Bran (depending on the grain)	up to 40
Crispbread (100 g)	18,4
Lentils (cooked, 1 cup)	15,64
Beans (cooked, 1 cup)	13,33
Hazelnuts (handful)	9,4
Wholemeal flour	9
Peas (cooked, 1 cup)	8,84
Raspberries (1 cup)	8,34
Cooked brown rice (1 cup)	7,98
Cabbage, 100 g, cooked	7,2
Flax seeds (3 tablespoons)	6,97
Whole wheat (cereal, ¾ cup)	6
Pears (1 medium with peel)	5,08
Buckwheat (1 cup)	5
Apples (1 medium, unpeeled)	5
Potatoes (1 medium, baked in their jackets)	4,8
Sea buckthorn (100 g)	4,7
Broccoli (after cooked, 1 cup)	4,5
Spinach (cooked, 1 cup)	4,32
Almonds (handful)	4,3
Pumpkin seeds (1/4 cup)	4,12
Oatmeal (flakes, 1 cup)	4
Strawberries (1 cup)	3,98
Bananas (1 medium)	3,92
Grapes (100 g)	3,9
Sesame seeds	3,88
Walnuts (handful)	3,8
Dates (dried, 2 medium)	3,74
Dried apricots (100 g)	3,5
Cauliflower, 100 g, cooked	3,43
Pistachios (handful)	3,1
Beets (cooked)	2,85
Brussels sprouts, 100 g, cooked	2,84
Carrots (medium, raw)	2,8
Chokeberry (100 g)	2,7
Barley porridge (100 g)	2,5
Peanuts (handful)	2,3
Bran bread (1 slice)	2,2
Blackcurrant (100 g)	2,1
Sunflower seeds (2 tablespoons)	2
Whole grain bread (1 slice)	2
Peaches (1 medium)	2
Cooked brown rice (1 cup)	1,8
Radish (100 g)	1,6
Raisins (1.5 oz.)	1,6
Asparagus	1,2
Wholemeal bread (rye)	1,1
Cashews (handful)	1

Dietary fiber for weight loss

Eating a variety of foods 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;

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

Useful ballast

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

stimulation of bile secretion;

removal of excess cholesterol;

cleansing the body of toxins;

creating a feeling of satiety.

Helper in the fight against disease

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

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

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

Two types of fiber

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

• dextran;

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

cellulose;

hemicellulose;

List of foods rich in fiber

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

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

List of foods rich in fiber

Products		Products	Fiber content (g/100 g)
Cereal products		Legumes
Brown rice	5	Boiled peas	5
White rice	1	Green beans	16
Wholemeal flour	9	Split peas	23
Bran	40	Lentils	12
Dried fruits, nuts		Beans	25
Coconut	24	Vegetables and greens
Almond	14	White cabbage	2
Figs	18	Carrot	2,4
Dried apricots	18	Parsley, dill, salad	2
Dried apples	14,9	Radish	3
Raisin	7	Fried mushrooms	6,8
Dates	9	Boiled beets	3
Peanut	8	Tomatoes	1,4
Fruits, berries
Apples with peel	3	Oranges	2,2
Kiwi	3,8	Apricots	2,1
Pears with peel	3	Black currant	4,8
Peaches	2	Raspberries	8

Daily requirement

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

Specialist consultation required

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

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

diseases accompanied by inflammation of the gastric and intestinal mucosa;

acute infectious diseases;

insufficient blood circulation.

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

bloating and increased gas formation;

development of fermentation processes in the intestines;

impaired absorption of vitamins and other nutrients.

Do not suddenly change your usual menu

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

How to increase the amount of fiber in your diet

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

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

Minimum processing - maximum result

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

Careful selection

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

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

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

Fiber and products containing it.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Unfortunately, constipation is one of the most common problems of the modern generation, this is due to a “sedentary” lifestyle and dietary habits, which include fast food.

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

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

Foods high in coarse fiber: list, table

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

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

Vegetables and fruits high in fiber: list, table

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

To products in which the most high level fibers include:

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

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

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

Foods high in pectin: list, table

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

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

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

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

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

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

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

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

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

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

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

Products that do not contain fiber: list, table

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

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

Here are some tips for a low fiber diet:

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

What is the difference between bran and fiber: comparison

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

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

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

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

Fiber for the body: contraindications

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

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

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

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

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

Video: Fiber and how to use it