You have probably heard a lot about fiber and its benefits for the body. But complete and reliable information about this substance, which is often scattered across the Internet, is far from always possible to find in the right amount. Therefore, in this article we have prepared useful material, which maximally reveals all the properties, benefits and features of fiber.
What is fiber?
Fiber is nutritional elements in the form of dietary small fibers. It should be noted that it does not saturate the human body with a charge of energy, however, it has a very importance in the functioning of the human body.
Contains mainly fibrous tissue in food vegetable species, containing a small amount of sugar. This element “works” for the benefit of the body, combining with other nutritional components. It is noteworthy that it inhibits the absorption of consumed fats, as well as proteins and carbohydrates. This means that such dietary fibers are actively contribute to getting rid of extra pounds. It also means that those who want to gain weight should not consume fiber.
The benefit of fiber is to slow down the process of digestion of food, so the processing of carbohydrates by enzymes is slowed down. Soluble fiber reduces bad cholesterol levels.
Kinds dietary fiber and their content in different products
insoluble fiber. It is contained in bran, grain(which have not been processed), seeds, legumes, nuts, cauliflower and broccoli, as well as skins from various fruits and vegetables.
Useful properties are to speed up the digestion and promotion of food. Often such fibers are used to prevent constipation and alleviate the condition when they occur. In addition, they effectively restore the balance in the microflora of the body.
Soluble fibre. Contained in beans, beans, lentils, oats, barley, raisins, avocados, berries, apples, pears and peaches.
List of fiber foods:
| Products, 100 g dry | Cellulose |
| Bran | 40-45 g |
| Flax-seed | 25-30 g |
| dried mushrooms | 20-25 g |
| Dried fruits | 12-15 g |
| Legumes (lentils, beans, chickpeas, etc.) | 9-13 g |
| Whole wheat bread | 8-9 g |
| Various berries (blueberries, lingonberries, etc.) | 5-8 g |
| Avocado | 7 g |
| Sweet fruits (peaches, pears, oranges, strawberries, etc.) | 2-4 g |
Benefits of eating fiber
1. The level of cholesterol and sugar in the blood is normalized.
2. Restored and maintained in normal microflora. At the same time, many pathogenic organisms become uncomfortable in it, as a result of which they die.
3. Toxins are removed from the intestines.
4. The work of the digestive system improves.
5. Weight is reduced.
In addition, scientists have found that fiber reduces the risk of death from heart and vascular diseases. To do this, you need to consume 210 grams per day.
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, under coarse fiber refers to the fibers different parts 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 is it found? 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? Full list such products will be presented later.
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). 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 cereals, seeds, cauliflower, bean pods, a variety of greens, broccoli, top layer fruits. These drags, on the contrary, 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. Is in beets Brussels sprouts, mustard greens.
- Lignin - a type of fiber significantly reduces the digestibility of other types of fibers. Most often found in cereals, which are eaten for breakfast in the form of cereals, and also in long-term storage 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.
Fruit. 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. Favorite among other vegetables cabbage is better, 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 unnecessary and unhealthy substances that live in the intestines.
If people began to pay more attention to the value of dietary fiber, then digestive disorders would not occur and it would not be necessary to resort to the use of medicines (which, in addition to therapeutic effect, also negative).
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 water in large volume. 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.
Fiber refers to substances that do not dissolve and are not absorbed by the body. At its core, it is a ballast that has no nutritional value, however, without it, the gastrointestinal tract does not function properly, which causes a lot of health problems. That is why gastroenterologists and nutritionists recommend including fiber-rich foods in the diet.
By chemical composition fiber refers to the polysaccharides that make up the cell walls of all plants. That is why its main sources are herbs, grains and cereals, seeds, vegetables and fruits.
Fiber, which is often called dietary fiber, is a substance indigestible by digestive enzymes. Despite the lack of nutritional and energy value, it is necessary for the proper functioning of the intestines. Without fiber, the existence of beneficial intestinal microflora is impossible - its surface is considered an ideal environment for their reproduction, and only intestinal bacteria are able to break it down to glucose and other substances.
In the 70s of the last century, it was fashionable to exclude fiber from the diet. However, already in the late 80s, it became clear that fans of products without this substance are ten times more likely than "old-fashioned" consumers of dietary fiber to suffer from cancer. Tumors were found not only in the intestines and stomach, but also in other organs.
It turned out that fiber is the very cornerstone that allows you to protect the body from cancer and other dangerous diseases.
Many people call fiber a natural brush for the intestines and a vacuum cleaner for the whole body. It does not enter the bloodstream, since the size of its smallest particles is still larger than nutrient molecules.
Useful properties of fiber and its effect on the body
Fiber has a positive effect on all organs and tissues of the human body, although when it enters the digestive tract, it is not absorbed into the liquid medium of the body, but undergoes long-term processing by intestinal bacteria and microorganisms. For its complete hydrolysis, a very long time is needed, and most of the fiber leaves the body in an undigested state. However, this is the whole “salt” - due to the special structure and properties, fiber has a versatile positive effect on the human body:
The effect of dietary fiber on the human body
- It slows down the absorption of glucose in the small intestine, so that after a meal there is no sharp increase in blood sugar. Absorption of carbohydrate occurs gradually over a long period of time.
- It absorbs (absorbs) part of the fats, including cholesterol, thanks to which it is possible to save blood vessels from atherosclerosis and get rid of the risk of accumulating excess weight.
- It improves intestinal motility, protects it from the adverse effects of toxins and toxins, eliminates the development of fermentation processes, and reduces the risk of damage to the intestinal wall. Fiber plays a major role in stool regulation by increasing stool volume.
- Promotes the growth of colonies of beneficial intestinal microflora. Due to this process, strong immunity is formed, nutrients and vitamins are absorbed by the body in in full reduces the risk of intestinal and other infections.
Fiber is also indispensable for the process of weight loss.
Fiber swells even in the stomach, so that the feeling of fullness comes faster and lasts longer. This allows you to reduce the amount of portions and reduce the number of meals. Consequently, the total caloric content of the diet decreases.
The main types of fiber
Fiber is divided into two main groups - insoluble and soluble fiber. Their features and properties are described in the table:
| fiber group | Substance name | Basic properties, effect on the body |
| insoluble | Cellulose | Actively absorbs liquid and creates a feeling of satiety, absorbs toxins and toxins, improves peristalsis. |
| Hemicellulose | Absorbs liquid, increases the volume of feces, protects the intestines and liver from the effects of toxins. Mechanically removes toxins from the intestinal walls, removes toxins, strengthens the mucous membranes and regulates the degree of absorption of glucose and fats. | |
| lignin | They regulate the composition of the blood, protect the liver and strengthen the vascular walls, have an antitumor effect, activate peristalsis. | |
| Soluble | Pectin | Regulates the absorption of fats and glucose, envelops the walls of the stomach and intestines, reduces inflammation. |
| Inulin | It is considered a probiotic that activates the growth of beneficial microflora. Normalizes digestion and activates peristalsis, regulates stool and promotes weight loss. | |
| Gums and resins | They bind toxins and slags, neutralize and remove cholesterol and bile acids from the body, purify the blood. |
Eating only one type of fiber is impractical. Soluble fiber, for example, protects the intestinal wall from too much exposure to insoluble dietary fiber and prevents them from absorbing too much moisture. Without insoluble dietary fiber, the probiotic properties of soluble fiber are less pronounced.
What foods contain fiber
Nutritionists call champions in the content of plant dietary fiber greens, vegetables, fruits, seeds and roots, fruits and berries. Especially a lot of fiber is contained in their shells, and in the pulp it is present in slightly lower concentrations.
You can find out which products contain such substances in large quantities from the tables.
Table number 1 - fiber in vegetables (g / 100 g of product)
| Vegetables | Name of products | Amount of fiber |
| Spinach in boiled form | 14 | |
| Peas (sashes and grains of milky ripeness) | 8,8 | |
| Zucchini and zucchini | 6 | |
| Broccoli | 5,1 | |
| Brussels sprouts | 4,1 | |
| fresh white cabbage | 2,2 | |
| Sauerkraut white cabbage | 4,1 | |
| Cauliflower | 2,5 | |
| Celery greens and stalks | 8 | |
| baked potatoes | 3 | |
| Boiled beets | 1 | |
| Carrot | 1,7 | |
| tomatoes | 1,4 | |
| cucumbers | 0,7 | |
| Onion | 1,6 |
Table No. 2 - fiber content in fruits and berries (g / 100 g of product)
| Fruit | Name of products | Amount of fiber (g) |
| Blueberry | 8,8 | |
| Dried dried apricot halves | 8,5 | |
| Raspberry fresh | 8 | |
| Fresh apricots with pit and skin | 8 | |
| Dried plums (prunes) | 6 | |
| Fresh pear with skin | 5,5 | |
| Banana | 3,1 | |
| Fresh strawberries | 3 | |
| Fresh apple with skin | 4,5 | |
| Avocado | 5,6 | |
| Cranberry | 8 | |
| Watermelon | 2,8 | |
| cherry fresh | 4,5 | |
| Canned pineapple | 0,8 |
Table number 3 - fiber content in cereals and legumes (g / 1 glass of cereal)
Table number 4 - fiber content in pasta(g/1 glass of product)
Table No. 5 - fiber content in bread (g / 1 serving-slice)
Table number 6 - fiber content in nuts and seeds (g / 1 glass of product)
| Seeds and nuts | Flax-seed | 54 |
| chia seeds | 110-130 | |
| Peanut | 16 | |
| sunflower seeds | 15,2 | |
| almond nuts | 7,2 | |
| pistachios | 3,6 | |
| pecan nuts | 5,4 | |
| Pumpkin seeds | 8,4 | |
| Cashew nuts | 6,4 | |
| walnut kernel | 14 | |
| boiled corn | 4 | |
| corn popcorn | 2,1 |
To increase the benefits and replenish the body's need for nutrients and vitamins, it is recommended to include foods from each group in the diet daily. This means that the daily menu should contain vegetable dishes, cereals, salads and vegetable side dishes, nuts, seeds and bread, dishes from berries and fruits.
Daily fiber intake: deficiency and excess and their consequences
On the initial stage the amount of fiber per day should be about 5-15 g. If the digestive system is functioning normally, the daily dose of dietary fiber can be increased by 5-7 g per day until the daily dose reaches the recommended value.
The daily amount of fiber is determined individually, but most nutritionists advise eating at least 35 grams of dietary fiber per day. In this case, the proportion of insoluble fibers should be slightly lower than soluble (ratio 2/3). If there was not enough dietary fiber in the diet before switching to such a diet, it is worth gradually increasing their amount. In this case, several problems can be avoided:
- constipation
- exacerbation of chronic diseases of the gastrointestinal tract;
- flatulence;
- body dehydration.
At the initial stage, the amount of fiber per day should be about 5-15 g. If the digestive system is functioning normally, the daily dose of dietary fiber can be increased by 5-7 g per day until the daily dose reaches the recommended value. When used a large number dietary fiber the body will need up to 2.5 liters of water daily, because fiber absorbs a lot of fluid, and if it is lacking, constipation may occur.
Lack of dietary fiber in the diet leads to dysbacteriosis and intestinal dysfunction, general intoxication and decreased immunity, and sometimes to cancer. An excess of fiber in the diet is also dangerous. If a large amount of fibers, especially coarse insoluble ones, are added to dishes, there is a possibility of inflammation of the mucous membrane of the stomach and intestines, chronic constipation. Remember, everything needs a measure.
Be sure to read about it
The composition of any organic mass of plant origin includes hollow fibers. It is their plexuses that are what our body simply cannot exist without, that is, fiber. Being the coarsest part of plants, it cannot be digested, and it takes a very long time to assimilate it. But for our digestive system the presence of this complex carbohydrate is vital. Read more about this scope of its application in a separate material.
Fiber, passing through the body, as a kind of "transit", cleans it from the remnants of food debris, excess fat, removes toxins and poisons, acting as a real intestinal orderly.
Why fiber is needed: useful properties, effects on the body
The way you eat directly affects your health and how you feel and appearance. Together with food, a certain amount of minerals, vitamins, etc. enters the human body. useful substances, which undergo complex processes of splitting, transformation and absorption into the blood. But with fiber, things are different. And let it not be digested in the stomach, does not break down into other useful elements and leaves the body in the same original form, its importance for a person is simply invaluable.
What is useful fiber:
- thanks to the use of fiber, the work of your intestines is normalized, metabolism is improved;
- a diet rich in fiber-rich foods contributes to rapid and safe weight loss(plus the feeling of satiety is added, which helps you eat less);
- the level of sugar in the blood decreases or normalizes;
- there is an active stimulation of peristalsis;
- the body is freed from toxins, unnecessary fats, gastric and intestinal mucus;
- the lymphatic system is cleansed;
- the level of cholesterol in the blood decreases, which has a prophylactic effect on the prevention of risk heart disease;
- muscle fibers are strengthened;
- contributes to the prevention of cancer (according to some experts).
Fiber itself is represented by several types, and they differ in their functionality. For example, the "soluble group", which includes resins, alginates, pectin and other substances, have the ability to absorb large quantities water, turning into jelly. And insoluble fiber does not undergo decay, it simply swells like a sponge, absorbing water into itself. This helps to ease the activity of the colon. This group includes cellulose, lignin, hemicellulose. Also distinguish natural and synthetic fiber. Of course, an artificially created substance is inferior in usefulness to a natural one (dietary, that is, originally contained in a particular product).
Foods high in fiber
We suggest that you familiarize yourself with the list from which you will find out which ones contain a sufficient amount of fiber. Since this substance is purely of plant origin, then you need to look for it in the appropriate sources. They can be divided into several conditional groups.
Vegetable and animal oils
, certainly have much greater value than fats of animal origin (they do not contain dietary fiber at all), bringing the body large stock vitamins and nutrients. But in the case of fiber, things are a little different. It is contained only in various cakes, that is, in what remains at the exit after the extraction of some vegetable oils and flour. sunflower and other plants (sesame, pumpkin, flax seeds) are also very rich in fiber. When choosing, pay attention to the fact that it is made from wholemeal flour or is grain. You can also eat bread from various cereals and cereals. Unfortunately, fiber is found only in raw fruits and in thermally processed vegetables, so when cooking, it simply does not save.
Fiber: daily allowance, causes and consequences of deficiency and excess
The average daily fiber requirement for an adult is 25-30 g. During pregnancy, fiber becomes an especially important element of nutrition, as it helps the expectant mother to cope with constipation and normalizes bowel function. But never self-medicate by prescribing yourself some additional medicines. Self-adding fiber to the diet can not only not be beneficial, but also harm the body. For proper diet planning better to see a doctor.
At fiber deficiency may occur:
- frequent constipation;
- cholelithiasis;
- possible manifestations of hemorrhoids;
- various intestinal diseases and problems with the gastrointestinal tract;
- risk or progression of diabetes, atherosclerosis.
However, the abuse of fiber is also fraught with unpleasant symptoms. Often this leads to bloating, increased gas formation and fermentation in the intestines, as well as some deterioration in the absorption of vitamins and other nutrients.
Contraindications to fiber intake may occur if you suffer from acute infectious diseases or inflammatory diseases of the stomach and intestines.
Dietary fibers, called fiber, perform a very important mission for our body. But you need to approach planning your diet carefully and responsibly.
An important component of nutrition, which modern man lacks, is fiber. In what products it is, probably everyone knows. But they choose refined food, purified from plant fibers, which leads to the development of serious diseases. What is fiber and what are its benefits, it is interesting to know for those who monitor their health.
What is fiber
Vegetable fiber or cellulose is that part of plant foods that cannot be digested into gastrointestinal tract but has a positive effect on human health.
In the digestive tract of people there are no enzymes that would help to absorb fiber, it reaches the large intestine unchanged. In the intestines, its splitting begins due to intestinal bacteria, this increases the beneficial microflora.
Cellulose is a collective term. Plants consist of its elements in different proportions, it depends useful action on the body.
Benefits of fiber for the body
Fiber-rich foods - a variety of vegetables, fruits, legumes and grains must be in the daily menu.
Their benefit is to cleanse the body of all "superfluous":
- In the digestive tract, plant fibers absorb water and increase in volume, this gives a feeling of fullness, helps reduce appetite.
- Fiber normalizes bowel function. It slows down the absorption of carbohydrates, its regular use reduces the risk of developing diabetes.
- Fiber absorbs "bad" cholesterol, which is contained in bile, and removes it from the body. This inhibits the development of diseases of the heart and blood vessels, the formation of gallstones.
- Once in the intestines, it becomes food for the bacteria that live there. Thanks to this, beneficial microorganisms begin to multiply, normal intestinal microflora is created, and strong immunity is formed.
- Vegetable fibers mechanically stimulate the intestines, prevent the formation of malignant neoplasms. Their use is the prevention of cancer of the rectum and colon.
Fiber improves normal work body, therefore, it serves as a prevention of nervous disorders, hypertension, diabetes, allergies, etc.
