Where is the most fiber. Soluble and insoluble fiber
The fiber, or soluble and non-soluble fibers, or soluble and insoluble in water, are not subject to the enzymes of the gastrointestinal tract. They bind waste, help them withdraw from the body. Products rich in fiber cleans the intestinal walls are necessary for the digestive system, the processes of exchange, the prevention of hemorrhoids, the tumors of the large intestine, myocardial infarction ,.
What is fiber
Cellular shells of plants are made of fiber, with the exception of algae. It is a sufficiently strong and rigid substance.
With a strong increase looks like a bunch of connected long fibers. They are elastic and durable, resistant to the action of digestive enzymes.
The fiber gives little energy, poorly absorbed. But food fibers are necessary for the vital activity of the body, preventing various diseases.
There are six types of nutritional fibers: cellulose, hemicellulose, pectins, lignin, mucus, gum.
From cellulose consist of walls of vegetable cells. Gemicellulose, pectins and lignin are intercelled. The mucus is isolated from marine algae and seeds of some plants. Comedy - from stalks and seeds of tropical flora.
The dietary fibers absorb moisture well, increase the volume by twice. Shells of grains (bran) are able to absorb water five times more than their mass.
Flour products almost do not contain fiber. In animal products, it is completely absent.
Insoluble fiber
Fiber-insoluble fibers - cellulose, lignin - part of cabbage, green peas, apples, carrots, cucumbers peel.
Cellulose refers to carbohydrates, well absorbs water, gives waste volume and necessary humidity, accelerates their passage and evacuation from the intestine.
Lignin is not a carbohydrate, well binds bile acids, helps reduce blood levels. Reduces the risk of rock formation in the bustling bubble. When stored, its amount in vegetables increases.
Insoluble fiber normalizes. It is needed to prevent chronic constipation that suffers until half of the adult population.
Every day the body gets rid of the mass of waste, which are formed after the splitting of food. Increased waste, the volume of waste stimulates the peristaltics - a wave-like cutting of the intestinal walls, makes the necessary regular defecation, prevents constipation.
The use of products containing insoluble fiber cleans the intestinal walls. "Urban" from the fibers effectively captures and evacuates waste.
Maintaining the use of fiber of natural physiological processes in the intestine increases the protective forces of the body, strengthens.
Timely not evacuated waste rot, roam, the intestine develops pathogenic microflora.
In turn, it produces a mass of waste, which destroy the mucous membrane, is absorbed into the blood, contribute to the development of diseases of the digestive system, the formation of a tumor.
Water soluble fibers
Water-soluble fibers - pectins, resins (legumes), alginase (algae), hemicellulose (, barley) - when the water is absorbed, they do not swell as cellulose, and turn into bulk jelly with astringent properties. They slow down the suction of carbohydrates and fats, give a rapid sense of saturation, contain few calories.
After their consumption, the level of blood sugar increases slowly. The amount of insulin is reduced, which contributes to the deposition of fats, is not accumulated overweight.
The plant pectin substances are necessary for the elasticity and elasticity of tissues, to counteract drought. Pectins and resins contribute to long-term storage of the product.
In the thick intestine of pectin, microflora breaks, maintaining the acid balance. In turn, the acidic environment contributes to the destruction of pathogenic microorganisms.
Products rich in water-soluble fiber normalize the activity of internal microflora, help to cope with meteorism, reduce the content of rotten bacteria in the intestine.
Products are used with fiber
It is believed that during the day it is necessary to use products containing a total of up to 30g fiber.
Some researchers believe that the rate of consumption of dietary fiber depends on age and recommend taking fiber:
- up to 50 years: women - 25 g, men - 38 g;
- after 50 years: women - 21 g, men - 30 g.
The useful effect of dietary fibers is enhanced if the products of vitamins C and E, beta-carotene.
How to take fiber
Power should remain diverse, consist of various types of greenery, fruits, vegetables, cereals. It is preferable to use a vegetable or a whole fruit in a fresh form, not to prepare puree or juice from them.
Nutritionists propose to adhere to the following tissue taking rules (in fraud from day diet):
- vegetable salads, greens - 1/4;
- fresh fruit - 1/4;
- corneflands subjected to heat treatment - 1/4;
The remaining 1/4 part of the day diet form:
- carbohydrates: cereals, bread, sugar - 1/10;
- : nuts, milk and fermented milk products - 1/10;
- fats: animals and vegetable fats - 1/20.
Include in the diet fiber stands gradually and exit the recommended level for a month or two. Otherwise, it can be frightened, a chair will break.
The benefits of fiber
The inclusion in the diet of foods from food fibers is especially necessary to feminine organism. The fiber replicates the withdrawal of excess sex hormones of estrogen - a common cause of sexual sphere tumors in women.
Estrogens are in the intestine with biliary. The use of food rich in food fibers, removes hormones from the intestine, their level in the blood drops.
With the delay in estrogen in the intestine for a day or they are re-absorbed into the blood.
Thus, the more in the food of plant fibers, the lower the risk of developing tumors, as well as heart disease.
Raw products that are not subjected to heat and machining (puree) contain more useful fiber. Its a lot in porridge.
- Oatmeal contains a mass of fiber that envelops and removes inflammation of the stomach mucosa.
- Wheat porridge promotes brain, heart, vessels, digestive system organs.
- The porridge improves the intestinal peristalsis, normalizes the fat exchange, blood glucose level.
- The bunch porridge is especially useful in violations of metabolism, the sense of satiety has been creating for a long time, has a slight laxative effect.
In porridge you can add berries, nuts, fruits, raisins.
It is worth abandoning cakes and buns. Use bread with bran or from coarse flour.
Products with fiber useful to use throughout the day, and not just for breakfast.
Low-fat diet and high fiber content is useful in treating diabetes.
Fiber and constipation
The cause of the conservation is the latency of the chair for more than two days, the difficulties of the intestinal emptying - may become a lack of fiber products, the reception of some drugs.
Upon delayed in the chair, the mucosa of the colon is in a long time in contact with the feces, gradually collapses under the action of carcinogens.
With a tendency to constipate, it is worth excluding or limiting easily digestible products - soups from fish and meat, white bread, potato mashed potatoes, etc.
At the same time include products rich in vegetable fiber. For example, nuts. They are high-calories, but contain a lot of food fibers. A table showing in which products is contained by fiber, presented below in this article.
On the other hand, the inclusion of dietary fiber in the dietary fiber menu can cause constipation if you do not use a sufficient amount of fluid - up to 2 liters per day.
A certain indicator of sufficient admission to the body of the liquid is the color of urine. If she is light, water is enough. A saturated yellow shade signals a lack of moisture.
It is not necessary to take fluid immediately after the use of fruits (for example, apples), so as not to cause increased gas formation.
Popular Recipes with Magnifier from constipation
When confirmed, it is worth trying the following recipes with products that contain fiber.
- Loose in 100g of carrots and 100g cucumbers, add 5g, 5g seeds. Eat overnight.
- In grate 200g fresh pumpkins with the skin, add 100g grated boiled. Complete for three receptions.
- Large 300g boiled beets, add 50g walnuts without shell, 150g prunes. Consume 100g mixtures three times a day. Take two days.
List and table of products containing fiber
Often, the composition of the vegetable, fruit at the same time consists of soluble and insoluble fibers. For example, apples peel contains insoluble, and pulp - soluble fibers.
On the other hand, the peel of purchased vegetables and fruits may contain harmful substances. For example, cucumbers purify the whole organism, a diuretic action is rendered. But their peel accumulates nitrates, so before using the purchase cucumber it is better to clean.
Below is a list of various foods containing food fibers:
| Product (100g) | Fiber content (in grams) |
|---|---|
| Boby | |
| Green peas | 6,00 |
| Beans (beans) | 3,70 |
| Lentil | 3,70 |
| Greens | |
| Fennel | 4,30 |
| Spinach | 2,70 |
| Dill | 2,60 |
| Green onion | 2,10 |
| Dense leaf salad | 2,10 |
| Petrushka (greens) | 1,80 |
| Celery (leaves) | 1,40 |
| Asparagus | 1,30 |
| Salad green | 0,50 |
| Grains | |
| Wheat bran | 12,00 |
| Oats. | 10,70 |
| Rice is criticized | 9,00 |
| Corn air | 3,90 |
| Corn boiled | 3,10 |
| Oatmeal "Hercules" | 3,10 |
| Bread with bran | 2,20 |
| Rye bread | 1,10 |
| Millet | 0,70 |
| Wheat bread | 0,20 |
| Craises | |
| Buckwheat | 10,80 |
| Oatmeal cereals | 2,80 |
| Croup-ray | 2,70 |
| Pearl cereals | 2,00 |
| Rice croups | 1,40 |
| Groats bang | 1,40 |
| Vegetables | |
| Broccoli | 3,30 |
| Cabbage Brusselskaya | 3,00 |
| Bulb onions | 3,00 |
| Carrot | 3,00 |
| Horseradish (root) | 2,80 |
| Cauliflower | 2,10 |
| Beet | 2,10 |
| White cabbage | 2,00 |
| Radish | 1,80 |
| Radish | 1,50 |
| Turnip | 1,50 |
| Eggplant | 1,30 |
| Tomatoes | 1,20 |
| Pumpkin | 1,20 |
| Potatoes | 1,10 |
| Sweet pepper | 1,10 |
| Cucumbers | 0,70 |
| Cook | 0,40 |
| Orekhi | |
| Peanut | 9,00 |
| Almond | 9,00 |
| Frynaya walnut | 6,10 |
| Hazelnut | 6,00 |
| Fruits | |
| Unclean apples | 4,10 |
| Phenic | 3,60 |
| Apricot Dried | 3,50 |
| Dried apricots | 3,20 |
| Garnet | 2,50 |
| Peach | 2,50 |
| Orange | 2,40 |
| Plum | 1,40 |
| Lemon | 1,30 |
| Apricot fresh | 0,80 |
| Banana | 0,80 |
| Mandarins | 0,80 |
| Grapefruit | 0,70 |
| Pear | 0,60 |
| Melon | 0,60 |
| Watermelon | 0,50 |
| Yagoda | |
| Figure dried | 5,30 |
| Raspberries | 5,10 |
| Sea buckthorn | 4,70 |
| Strawberry | 4,00 |
| Shipovnik | 4,00 |
| Grapes | 3,30 |
| Raisins | 3,20 |
| Prunes | 3,20 |
| Black currant | 3,00 |
| Rowan blackfold | 2,70 |
| Red currants | 2,50 |
| Gooseberry | 2,20 |
| Blueberry | 2,20 |
| Blackberry | 2,00 |
| Cranberry | 2,00 |
| Lamberry | 1,60 |
| Cherry | 1,50 |
Correct consumption of bran
Bran - the product that is the most rich in fiber. Their reception facilitates the defecation, normalizes the metabolism.
Ground bran. Before using boiling water, the recommended daily dose. After half an hour, the water merge, bran a little squeeze. In this form add to kefir, porridge, salads.
Acquired in the Granubi store to fry on the oven at a temperature of 200 ° C for 10 minutes. Store in the plated bag on the bottom shelf of the refrigerator.
Granulated bran. Immediately before use add to kefir, milk, soup. Often, their composition includes, sea cabbage, vitamins that make the product more useful.
Brasubi is sold in pharmacies or supermarkets.
Starting to take bran stands gradually, brewing 1h.l three times a day. Within two weeks, increase the daily dose to 3c.l. After two months, stop receiving, use other products rich in fiber.
The most soft vegetable fibers in wheat bran. Rye bran are easily absorbed. The most rough structure in oat bran.
For recovery and losing weight, the reception is better to start with wheat or rye variety.
Harm and contraindications
Some for the treatment of diseases of the gastric tract include in the diet products rich in fiber. Despite the strengthening of complaints, the vegetable fibers continue to take, which are so useful to the body.
In this case, it is worth using less useful products that have passed mechanical and thermal treatment than to be treated with a rough insoluble tissue, to injure her a weakened mucosa of the digestive system.
Prolonged use of fiber in large quantities, and, as a result, a long-lasting violation of the principles of rational nutrition can lead to an alimentary disease - related to incorrect or insufficient nutrition.
The intake of products containing fiber should be limited in inflammatory diseases of the intestine, accelerated peristaltic.
Vegetable fibers should not be included in the diet of children up to 5-6 months, since it can cause diarrhea, intestinal colic (parodious pains). Little better give lightweight juices without pulp.
The use of products rich in fiber can cause.
In the elderly, the reception of a large number of plant fibers during constipation can lead to incontinence of feces.
Do not take products with vegetable fibers when aggravating and duodenum. During periods of remission (attenuation or complete disappearance of symptoms), the reception is possible.
In diarrhea, plant fibers are contraindicated until a complete restoration of the contestation of the chair.
Insoluble tissue Grob for the digestive tract, irritates the walls of the intestine. The body receives an incentive as soon as possible to completely get rid of its contents.
With long-term reception, the body thickens the mucous membrane, its sensitivity is reduced. At the same time, its ability to suck nutrients will deteriorate.
At a certain point, it is necessary to increase the dose, otherwise the proven way to get rid of the constipation ceases to work.
Reducing the digestibility of food, spasms, as well as ulcerative colitis, sticking of the intestinal walls, other diseases of the digestive system may result from the use of excessively coarse insoluble fiber. Or, on the contrary, the insufficient intake of dietary fiber.
Changed: 11.02.2019Products rich in fiber, have a beneficial effect on the health of the whole organism, since they depends on the intestinal microflora. The tissue, the so-called ballast substances - a complex carbohydrate, which includes non-starch polysaccharides, stable starch and / or cellulose.
In other words, these are fibers contained in plants, namely in stems, roots, fruits, leaves and stems. Most often, such substances are found in plant vegetable products, combining with other useful substances. One of the main properties of the fiber is to slow down the absorption of proteins, fats and carbohydrates, which is very useful when losing weight and excess body weight set. Many are wondering what products contains fiber? Responding to him, it is necessary to remember that there are no products in animal products of this substance, it is contained only in vegetable products.
Which products contain fiber
Ballast substances are divided into two types: soluble and insoluble. In the diet must be attended by both types.
Soluble food fibers. Products containing a fiber of this type: cereals (rye, barley, oats), legumes (lentils, beans, beans, peas), as well as some fruits (avocado, prunes, raisins, apples, peaches and quince). The characteristic difference of soluble fibers is their conversion in the intestine to a viscous gel when in contact with water. The jelly-shaped substance formed in this way contributes to the slowdown in the promotion of food content. In addition, the resulting gel inhibits the enzyme treatment of carbohydrates and lowers cholesterol levels in the blood;
Insoluble substances are contained in bran, raw grain, legumes (both types of fibers), seeds, nuts, cauliflower, podlock beans, greens, broccoli, fruit peel. These fibers, on the contrary, accelerate the passage of edible content through the gastrointestinal tract. Having a relaxing effect, they are used to prevent constipation. In addition, they normalize acidity and reduce the risk of oncological diseases, and also restore the microflora.
Contents in the main products rich in fiber
Taking into account the fact that products containing soluble and insoluble food fibers are very much, several groups can be distinguished. So, products with high tissue content:
Whole grains
In whole oatmeal, there are many soluble fibers, which are called beta-glucan. This adhesive soluble substance. The studies have proven that this type of fibers reduces blood cholesterol.
Bran
Bran (wheat, oat, soy, rye) is an excellent source of fiber. Being a by-product of flourishing production, bran contain up to 30-40% of food fibers.
Studying which products contain fiber, you need to mark buckwheat. Compared to the rest of the croups, insoluble food fibers in buckwheat more than 1.5-2 times. In one cup of finished porridge, there is about 20% of the daily nutritional fiber.
Bean
Peas, lentils, beans, beans and earthwool are excellent sources of fibers, both soluble and non-soluble.
Fruits
Pectin is contained in all fruits. This is a good source of soluble fibers, which are fermented in a thick intestine with the simultaneous formation of fatty acids. Also in fruit contains cellulose and some insoluble fibers that promotes intestinal passability.
Vegetable crops
Vegetables - products with high tissue content. Preference is worth paying cabbage, spinach, broccoli and asparagus.
Flax seeds
If you are interested in which products a lot of fiber, then flax seeds are one of them. In the tablespoon contained about 7 g.
What products contain coarse green fiber
Herbal fiber and products containing it, getting into the stomach, are not split as usual, but begin to absorb all harmful and unnecessary substances that are in the intestine. If more people paid attention to the benefit of dietary fiber, then some digestive problems could be solved without the use of specialized drugs, which are also negative, other than positive effects. The uniqueness of the dietary fiber lies in the fact that they contain silicon. At the expense of its properties, silicon forms charged particles capable of gluing microorganisms and viruses. In addition, dietary fibers are attracted and removed heavy metals and radionuclides from the body. And they are able to reduce the concentration of cholesterol in plasma, preventing the occurrence of thrombus. Rough fiber in products perfectly stimulates intestinal peristalsis and leads to an intestinal microflora. These substances are able to reduce pressure, align the level of glucose and insulin. The use of fibers must be accompanied by plentiful drinking water. Accumulating water and swelling in the intestines, they give a feeling of satiety. For the optimal volume of dietary fibers in the diet, you need to know which products more fiber.
But the substance must be introduced into the diet gradually, not allowing side effects. Experts recommend daily to use 20-30 g of fiber, in which products it is much, is told on.
List: what products are rich in high tissue content
Considering the fiber content in products, special attention should be paid to vegetables, since they should be a lion's share of the diet. At the same time, the amount does not change from the cooking method, be it boiled, cooked for a pair or stewed vegetable.
| Name | number | Fiber in grams |
| Broccoli | 1 cup | 4,5 |
| Brussels sprouts | 1 cup | 2,84 |
| Side Chow (Chinese Cabbage) | 1 cup | 2,76 |
| Fresh mushrooms | 100 g | from 0.7 to 2.3 |
| Dried mushrooms | 100 g | from 19.8 to 24.5 |
| Cabbage | 1 cup | 4,2 |
| Cauliflower | 1 cup | 3,43 |
| Kale | 1 cup | 7,2 |
| Green beans | 1 cup | 3,95 |
| Peas | 1 cup | 8,84 |
| Corn air | 1 cup | 1,2 |
| Potatoes "in Mundire" | 1 middle piece | 4,8 |
| Carrot | 1 middle piece | 2 |
| A tomato | 1 Middle | 1 |
| Parsley | 100 g | 1,5 |
| Green onion | 1 cup | 2,88 |
| Bulb onions | 100 g | 0,7 |
| Cucumbers | 100 g | 0,5 |
| Celery | 1 Stem | 1,02 |
| Beet | 1 cup | 2,85 |
| Top beet | 1 cup | 4,2 |
| Bell pepper | 1 cup | 2,62 |
| Pumpkin | 1 cup | 2,52 |
| Spinach | 1 cup | 4,32 |
| Tsukini | 1 cup | 2,63 |
| Dill | 100 g | 3,5 |
Which products are more fiber
If you are interested in fiber, a list of products in which it is contained will allow you to find out where it is more, and where less. This is primarily useful for those who observe the established norm of dietary fiber. A large number of these substances is contained in fruit. Surprisingly, one and the same fruit may contain both soluble and non-soluble ballast substances. Apples serve as a bright example. The peel contains insoluble fibers, and the flesh is soluble.
| Name | number | Fiber in grams |
| Avocado | 1 Middle | 10 |
| Watermelon | 100 g of meakty | 0,5 |
| Alycha | 100 g | 0,5 |
| Apricot | 100 g | 0,8 |
| Orange | 1 Middle | 5 |
| Banana | 1 Middle | 4 |
| Lamberry | 100 g | 1,6 |
| Cherry | 100 g | 0,5 |
| Grapes | 100 g | 0,6 |
| Pear | 1 middle | 5 g |
| Grapefruit | 1 Middle | up to 7. |
| Melon | 100 g | 0,6 |
| Blackberry | 100 g | 2 |
| Strawberry | 100 g | 4 |
| Dried apricots | 100 g | 3,5 |
| Cranberry | 100 g | 2 |
| Gooseberry | 100 g | 2 |
| Lemon | 1 Middle | 3,4 |
| Mandarin | 100 g | 0,6 |
| Raspberries | 100 g | 5 |
| Peach | 100 g | 0,9 |
| Red currants | 100 g | 3 |
| Black currant | 100 g | 2,5 |
| Plum | 100 g | 0,5 |
| Sweet cherry | 100 g | 0,3 |
| Apples | 1 average | 5 |
In which products a lot of fiber
Answering the question of which products are rich in fiber, immediately should be said about legumes that occupy the leading positions in the rating of foods containing food fibers. It should be reminded that soluble and insoluble fibers are also contained in the bean.
| Name | number | Fiber in grams |
| Peanut | a handful of | 2,3 |
| Walnuts | orekhi | 3,8 |
| Cashew | a handful of | 1 |
| Almond | a handful of | 4,3 |
| Nut. | 1 cup | 5,9 |
| Soya beans | 1 cup | 7,6 |
| Black beans | 1 cup | 14,9 |
| Flax seeds | tablespoons | 7 |
| Sunflower seeds | quarter cup | 3,1 |
| Pumpkin seeds | quarter cup | 4,2 |
| Lentil | 1 cup | 15,7 |
| Pistachii | a handful of | 3,1 |
Fiber in food with high content of these substances
| Name | number | Fiber in grams |
| Wheat bread | 100 g | 0,2 |
| Rye bread | 100 g | 1,1 |
| Bread protein-wheat | 100 g | 0,6 |
| Bread Biscuit | 100 g | 2,1 |
| Bread cut | 100 g | 2,2 |
| Bready | 100 g | 18,4 |
Products rich in fiber
The fiber in food is not contained in less than in vegetables and fruits.
| Name | number | Fiber in grams |
| Buckwheat porridge | 100 g | 2,7 |
| Manyna porridge | 100 g | 0,8 |
| Porridge oatmeal | 100 g | 1,9 |
| Wheat porridge | 100 g | 1,7 |
| Porridge Yachmen | 100 g | 3,8 |
| Pearl porridge | 100 g | 2,5 |
| Porridge porridge | 100 g | 1,3 |
| Boiled pasta | 100 g | 1,8 |
| Rice white long-grained cooked | 100 g | 0,4 |
| Rice white mediterranean cooked | 100 g | 0,3 |
| Rice brown cooked | 100 g | 1,8 |
| Rice wild cooked | 100 g | 1,8 |
You are repeatedly and probably heard about the fiber and its benefits for the body. But here is complete and reliable information about this substance that is often scattered through the Internet, it is not always possible to find in the desired volume. Therefore, in this article, we have prepared a useful material that reveals all the properties, the benefits and features of the fiber.
What is fiber?
The fiber is nutrient elements in the form of food small fibers. It should be noted that it does not saturate the human body with the charge of energy, however, is very important in the functioning of the human body.
Contains fibrous fiber mainly in plant food products, in which a small amount of sugar. "Works" this element for the benefit of the body, combining with other nutritional components. It is noteworthy that it slows down 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 kilograms. It also means that those who want to gain weight to use fiber is not recommended.
The benefits of the fiber is to slow down the process of digestion of food, so the processing of carbohydrate enzymes is slowed down. The level of harmful cholesterol is reduced from the use of soluble fibers.
Types of food fibers and their content in different products
Insoluble fiber. It contains B. bran, grain (who were not processed), seeds, legumes, nuts, cauliflowes and broccoli, as well as in the peel from various fruits and vegetables.
Useful properties are to accelerate digestion and moving food. Often such fibers are used to prevent constipation and facilitate the state when they appear. In addition, they effectively restore balance in the organism microflora.
Soluble fiber. Contained in beans, beans, lentils, oats, barley raisin, avocado, berries, apples, pears and peaches.
List of products containing fiber:
| Products 100 g dry | Cellulose |
| Bran | 40-45 g |
| Flax-seed | 25-30 g |
| Dried mushrooms | 20-25 g |
| Dried fruits | 12-15 g |
| Bean (lentils, beans, chub and TP) | 9-13 g |
| Whole wheat bread | 8-9 g |
| Various berries (blueberries, lingonberry and TP) | 5-8 g |
| Avocado | 7 g |
| Sweet fruits (peaches, pears, oranges, strawberries and TP) | 2-4 g |
Use of fiber use
1. The level of cholesterol and blood sugar is normalized.
2. Restores and maintained in the normal microflora. At the same time, it becomes uncomfortable to many pathogenic organisms, with the result that they are dying
3. Remove toxins from the intestine.
4. Improve the operation of the digestive system.
5. The weight is reduced.
In addition, science representatives were revealed that fiber reduces the risk of death from heart disease and vessels.To do this, it must be consumed 210 grams per day.
In order not to experience problems with digestion, it is necessary to consume a sufficient amount of fiber daily. Ensure the daily rate of consumption allows the inclusion of food rich in fiber into the diet.
This is a special type of carbohydrate, called food fibers that are not digested in the human body. They, entering the stomach, are transformed into sugar molecules, do not decompose, are derived from the body.
The fiber normalizes blood sugar, which has a direct impact on saturation and hunger. Thanks to these special carbohydrates, food moves on the gastrointestinal tract (gastrointestinal tract). The deficiency of nutritional fibers in the body provokes constipation, metabolic disorder.
Daily need for fiber
Adults and children affirmed nutritionists, about 20-30 g of dietary fibers are required daily. The average human diet, as a rule, does not include products that are capable of covering this rate. Usually, people at any age consume a maximum of 15 g of fiber per day.
Physical exertion increases the need for food fibers. For athletes engaged in power training, the daily indicator increases to 38-40 g. This is due to the increase in the volume and caloric content of nutrition.
Fiber - synthesized or vegetable?
The tape can be taken in the form of tablets and sports additives. Synthesized analogs are inferior to plant sources of dietary fiber. In 150-200 g, a jar on fiber accounts for 5-10%, that is, two daily norms.
In 100 g of additives, the basis of which makes the seeds of flax and mushrooms, the shell grains of milf, cake, account for 5-15 g of dietary fiber. In the composition of the product, they are included as a carbohydrate, and, consequently, the teaspoon contains 1-2 g of fiber.
Why is modern man experiencing fiber deficit?
The reason lies in the diet, which consists of sweets, snacks, refined flour products, white rice on the side dish, batching juices and other products, practically devoid of vitamins and fiber. It is impossible to fill this deficit of complex vitamins and synthesized fiber.
If there are no vegetables in the menu, and the fruits are used in assharged or by another form with fast carbohydrates, it is negatively affected by health, increases the risk of developing diabetes, diseases of the cardiovascular system, obesity. Avoid this allows the use of natural food, which forms a healthy and balanced diet.
What foods contain most fiber?
Bean, Turkish and ordinary peas, whole grain wheat flour, bran and avocado contain about 10-15% of dietary fibers from their own dry mass. A small portion of any of these products allows you to get about 5-10 g of this carbohydrate.
The fiber enters the body from lettuce leaves, white and cauliflower, crude potatoes, bathata, corn, broccoli, pumpkins, carrots, green beans, asparagus, macaronis of whole grains of wheat, pears, bananas, apples, strawberries, blueberries, oranges, raisins , mango, nuts.
Proper use of fiber
The overaction of fiber also has its negative consequences. The use of a large amount of dietary fiber can cause a bloating. This particular carbohydrate reduces the assimilation of nutrients, which are necessary athletes that observe a diet for a set of muscle mass.
The daily rate is best used for several techniques:
- 5 g for breakfast - porridge or muesli;
- 10-15 g for lunch - legumes or brown rice, fruit;
- from 10 to 15 g for dinner - avocado, green vegetables.
The menu can vary. The main thing is to comply with the recommended norm.
Table content of fiber
Tabar data are based on "ideal indicators", cannot be perceived as a source of one hundred percent truthful information. The amount of dietary fiber depends on the method of cultivation and further preparation. Cooking softens the fiber, which allows the body easier to digest and absorb this carbohydrate.
Not all tables are reliable. In many grapefruit, it is raised at the head of the list of sources of fiber. A hundred grams of the fetus contains a maximum of 1.5 g. It is better to focus on what products are more fiber than only on numbers.
| Products 100 g dry | |
|---|---|
| Bran | 40-45 g |
| Flax-seed | 25-30 g |
| Dried mushrooms | 20-25 g |
| Dried fruits | 12-15 g |
| Bean (lentils, beans, chub and TP) | 9-13 g |
| Whole wheat bread | 8-9 g |
| Various berries (blueberries, lingonberry and TP) | 5-8 g |
| Avocado | 7 g |
| Sweet Fruits (Peaches, Oranges, Strawberry and TP) | 2-4 g |
Conclusion
The fiber is necessary to maintain the normal function of the digestive system. It cannot be fully replaced with synthesized counterparts, and should enter the body together with natural food.
Everyone who watches his health and seeks to support the figure in normal, knows that food must be balanced. Every day the human body needs carbohydrates, fats, protein, dietary fiber (fiber), acid, etc. If the benefits of juvening is known to be known, then what properties have food fibers, not all, because they are not digested by the enzymes of the stomach.
The fiber is organic fibers related to. Their peculiarity is that substances are not dissolved, but passing through the digestive tract, they absorb all toxins, slags and harmful substances, withdrawing them from the body. It is important to understand what products there are these organic fibers, and what functions they perform.
Beneficial features
There is a fiber in vegetable food - fruits, vegetables, cereals, plant leaves, etc. The invaluable value it has for the intestine, it can be used to establish a chair, clean the body, get rid of constipation, but it is not limited to this. You can also highlight the following advantages of consumption of this beneficial matter:
- Normalization of blood cholesterol. Organic fibers contribute to strengthening and increasing the elasticity of vessel walls, which favorably affects the arterial pressure and operation of the cardiovascular system.
- Sugar Control. High fiber products are needed to people with diabetes mellitus, since the active substances slow down the sugar absorption rate into the blood.
- Overweight. When diet, food containing fiber must be the basis of the diet. Fibers help dissolve and remove fat, which is extremely important for weight loss.
- Regulation of intestinal microflora. Consuming products that contain insoluble substances, it is possible to eliminate problems in the work of the gastrointestinal organs, as well as to prevent complications of diseases such as hemorrhoids, diverticulitis, rectum cancer.
Most of the fiber is needed to people aged 15 to 55 years. The need is then reduced by 10 units. During pregnancy, the amount of products with a large number of organic fibers should increase, as the volume of food consumed increases. Avitaminosis, anemia, intoxication, overweight - all this is a reason to add more vegetable food to your daily menu.
Rate, excess, flaw
Based on numerous studies, it can be concluded that the daily need of the body in the tissue is from 20 to 40 grams. If your menu is deficiently, it is necessary to include products with a high content of dietary fiber, such as rye bran. In 100 grams of the product there is 44 g of fiber. You can also purchase ready-made mixtures based on it in pharmacies. If the body lacks organic substances, he will know about it, the main thing is to notice the signals in time. Signs of lack of food fibers are:
- an affordable smell of the body, indicating that slags and toxins predominate in the body;
- pressure drops and problems with vessels;
- exacerbations of chronic diseases;
- rapid weight gain.
Folk wisdom says that everything is fine, that in moderation. Therefore, it is not worth abuse of products in which many fiber is not worth it. The excess of this useful substance can lead to unpleasant consequences, such as flatulence, bloating, diarrhea or constipation, nausea and vomiting, violation of motility and intestinal microflora.
The problem of the diet of the modern person is in the imbalance of nutrition. We eat a lot that quickly turn into the body in sugar and settle in the form of fatty sediments on the hips, abdomen, sides and internal organs. To adjust the menu, you do not need to buy pharmacy additives and dietial supplies, it is enough to increase the consumption of crumbs and vegetables, add products rich in fiber, which can be found below.
What to enable in the diet
By drawing up a daily menu, carefully think about each item, focus on your own desires, taste preferences and the needs of the body. What applies to rich tissue products, practically everyone who is trying to lose weight are conceived. What is most of all the dietary fiber, you can find out by examining this list of products. Most of the options presented are available cost and sold in the nearest store.
