In which product is the most fiber. Impact on health excess fiber

Natural fiber is a coarse fiber of plant origin. She is found in many products. Cake, which remains after cooking juices, and there is a fiber. There are two types of fibers: soluble and insoluble. Each food product has an individual ratio of the listed fibers. Some contain more insoluble fiber, others - soluble.

The role of insoluble cellulose is to systematic intestinal cleaning. Soluble fibers absorb carcinogens, cholesterol, heavy metals and other harmful substances that stimulate the development of cancer cells in the human body. Food that does not contain coarse fibers, longer is delayed in the body, which can provoke fermentation in the stomach, which in its same place creates a favorable medium for the reproduction of pathogenic bacteria.

Products rich in soluble fiber for weight loss:

• apples;
• cabbage;
• citrus;
• wholemeal flour;
• berries;
• seeds.

Food rich in insoluble food fibers:

• legumes;
• grain crops;
• peel vegetables and fruits.

Use for weight loss

In order to reset overweight, many people prefer diet, the basis of which make up products with a large content of fiber. They have a beneficial effect on the whole body as a whole. How useful fiber for weight loss:

1. Acceleration of metabolic processes, digestion.
2. Restoration of intestine microflora.
3. Reducing blood sugar levels that prevents fat deposition.
4. Cleansing from slags, toxins, gastric and intestinal mucus (cellulose is a natural absorbent).
5. Reducing the risk of developing colon cancer.
6. Restoration of proper operation and activation of intestinal peristalsis.
7. Providing a long sense of satiety (when the fiber is hit in the stomach, the fiber swells, which creates a filling effect, rich in fiber - is a great way to quench the hunger).

Food rich in fiber

Below is a table that lists products with a fiber. It will help when drawing up their diet to drop or maintain weight. For convenience, fiber-rich foods are divided into categories for weight loss; the table indicates the amount of cellulose in grams in the specifically taken amount of goods:

The product's name	Number of fiber, grams	Size portion
Grapefruit		1 Middle
		1 Middle
		1 middle
Apple with skin		1 average
Strawberry
		1 Middle
Dried disheny
Orange		1 Middle
Peach dried
Apricot Dried
		1 Middle
		1 middle
		3 middle
Cabbage leaf
Potatoes baked in "Unidire"		1 Middle
Corn
Broccoli
White cabbage
Cauliflower
Cabbage Brusselskaya
Bell pepper
		1 middle
Celery		1 Stem
		1 Middle
Grain, Pasta
Bread with bran
Rice brown
Whole grain macaroni
Whole wheat bread
Beans, nuts, seeds
Lentil
Black beans
Soybean beans
Flax seeds
Pumpkin seeds		¼ cup
Pistachii
Walnut
Sunflower seeds		¼ cup

Considering all the diversity of food, it may be quite reasonably the question of where the cellulose is most important? Below are products with high fiber content:

1. Whole grain crops (oatmeal, buckwheat).
2. Berries and fruits (apples, blackberry, grapes, raspberries, peaches, pears, plum watermelon).
3. Vegetables rich in fiber (green peas, broccoli, carrots).
4. Nuts and dried fruits (almonds, dates).

List of permitted products during pregnancy

Rough food fibers in the diet of young mothers are prevention from constipation and obesity. The daily fiber consumption rate for pregnant women should not exceed 30 grams. This amount is quite enough for a stable blood sugar level, regular intestinal emptying. Adhere to the following tips on the use of cellulose during pregnancy:

1. Accent your attention on fresh vegetables and fruits, while not to eliminate them from the skin.
2. Give preference to whole grain bread.
3. Prepare dishes from peas and lentils.
4. Completely use rice, rye or wheat bran.

During breastfeeding, carefully follow the reaction of the baby for each product of its diet, since the child may have individual intolerance. During this period, it should be abandoned with a high tissue content - this is:

• beans;
• dill;
• bell pepper;
• broccoli;
• crude rice;
• corn;
• wholemeal flour.

Instead, use products from the following list:

• porridge on water;
• plums;
• potatoes;
• beet;
• prunes;
• pears;
• purified Fig.

List of fiber products

Many people use some food for weight loss, mistakenly thinking that she is rich in fiber. List of products that do not contain rude nutritional fibers:

• milk;
• cheeses;
• meat;
• a fish;
• purified vegetables and fruits (this does not apply to avocado).

How to eat for weight loss

Despite all the use of food with high fiber content, the abuse of a diet-based fiber-based fiber may be negatively affected by human health. The daily rate of cellulose is 30-40 grams. It can be a fiber in food or dry food, which is sold in the pharmacy. If you exceed the norm of dietary fibers, together with harmful substances from the body, useful will be displayed. This item will add increased gas formation and bloating.

The American nutritionist Julia Upton from the Health Association has developed a number of simple rules that will help to navigate the daily consumption of fiber for weight loss and weighing:

• Up to 20 g of dietary fiber every day provide 800 g of fresh vegetables and fruits with skin.
• An additional 5-7 g will bring porridge porrils, buckwheat, oatmeal, brown rice.
• Another 5-6 g contains 100 g of whole grain bread.
• Twice a week, we enter a dish from lentils, peas or beans in your diet.
• Do not eat confectionery sugar, replace the store sweets dried fruits.
• Eat nuts and seeds for small snacks (up to 40 g per day).
• Eat swimming bran (up to 6 tables are false per day).

For a good learning of food and losing weight, fruits should be in the morning. Nutritionists recommend abandoning the habit of drinking food with water. It is important to remember that a quarter of the daily menu should be salads, another quarter - fruit, the same - vegetables, fresh or heat treatment, tenth part - cereals and legumes, as much - milk, fermented milk products, nuts, twentieth - fats of plant origin.

Contraindications

Products rich in fiber for weight loss is prohibited to use people with digestive problems. In addition, food with a high content of cellulose is contraindicated in the following diagnoses:

• diseases of the gastrointestinal tract;
• duodenal ulcer and stomach;
• gastritis;
• diarrhea;
• problems with blood circulation.

Video

The fiber is the coarsest part of the plant. This is the plexus of plant fibers, of which the cabbage leaves, bean peel, fruit, vegetables, and seeds. Dietary fiber is a complex form of carbohydrates, to split our digestive system is not able. There is a reasonable question: why then the fiber is needed? It turns out that this is one of the most important elements of human nutrition.

The dietary fiber reduces the time of food in the gastrointestinal tract. The longer food is delayed in the esophagus, the more time is required for its elimination. Dietary fiber accelerates this process and at the same time contributes to the purification of the body. Consumption of sufficient fiber normalizes the intestinal operation.

When the research results showed that we would have been much healthier and live longer if we used coarse food, many were quite consciously fond of fiber, although for the most part did not know that it is represented by different types, and these species perform different functions.

Cellulose

Present in an uneasy wheat flour, bran, cabbage, young peas, green and wax beans, broccoli, Brussels cabbage, in cucumber peel, peppers, apples, carrots.

Hemicellulose

It is contained in bran, cereal, crude grains, beets, Brussels cabbage, green fears of mustard.

Cellulose and hemicellulose absorb water, facilitating the activity of the colon. In essence, they "give the volume" waste and faster promotion them in the thick intestine. This not only prevents the occurrence of constipation, but also protects against diverticulosis, spasmic colitis, hemorrhoids, colon cancer and varicose veins.

Lignin

This type of fiber is found in the cereals used for breakfast, in bran, lying vegetables (when storing vegetables, the lignin content increases in them, and they are worse digested), as well as in eggplants, green beans, strawberries, peas, radish.

Lignin reduces the absorption of other fibers. In addition, it binds to bile acids, contributing to a decrease in cholesterol, and speeds up the passage of food through the intestines.

Gum Pectin

Present in apples, citrus, carrots, colored and cooked cabbage, dried peas, green beans, potatoes, strawberries, strawberries, fruit drinks.

Comedy and pectin affect the processes of suction in the stomach and the small intestine. Combining with bile acids, they reduce the suction of fat and reduce cholesterol levels. The emptying of the stomach is delayed and, enveloping the intestines, slow down sugar sucking after meals, which is useful for diabetics, as it reduces the necessary dose of insulin.

Easily accessible fiber

To increase the intake of fiber without having, there is more, you can take tablets of activated fiber. They contain a balanced combination of various types of its species necessary for your body.

Activated simply indispensable when implementing a power supply program with proteins, with a low carbohydrate content.

A scientifically developed formula consisting of natural ingredients contributes to safe and efficient weight control.

To maintain health and optimal weight, scientists and nutrition experts recommend increasing the intake of fiber and reduce the consumption of saturated fats and calories.

Sources of fiber

The external covers of grain, seeds, beans, vegetables and fruits are much richer with fiber than internal. Bran from whole grain, leg husks, vegetables and fruit peel contain a large amount of fibers. That is why a high-grade diet prescribes the consumption of solid grain - just like crude fruits and vegetables (as far as possible).

Whole grain, beans, seeds, nuts, crude vegetables and fruits distinguishes the balance of fibrous masses and nutrients.

The table (see below) provides data on the content of fiber in various products and their caloric content (100 g) so that you can choose the optimal ratio of these two characteristics. Products of animal origin are not indicated here, since most of them contain very little fiber or does not contain at all.

The content of fiber in various products:

Daily norm of fiber

Western nutritionists recommend to consume from 5 to 25 g of fiber, depending on how much a person is watching their health.

Our ancestors that fed mainly by porridge were obtained daily from 25 to 60 g of fiber. We get most of the consumption of fruits and vegetables by consumption.

Try to make the daily norm of fiber to be 35 g.

Example of the standard menu:

Learning about the useful properties of fiber, you can experiment with the products, make up your own menu, focusing on the daily rate (about 35 g). And you can make a choice in favor of the tablet forms of fiber. Both options are equally good and give wonderful results!

Do you type the rate of 35 magazine per day?

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Any mass of organic origin contains in its composition hollow fibers. The plexus of these fibers are, without which the human body is simply unable to exist. These fibers are called fiber (cellulose, granulez).

The fiber is not digested in the body, as it is the coarse part of the plants, and it takes a lot of time to assimage. Nevertheless, for the digestive system, the presence of this slow carbohydrate is extremely necessary.

Note! The transient passage of fiber through the body provides it to cleaning the food garbage, poisons and toxins, excess fat. Thus, plant fiber performs the function of the intestinal sanitation.

What is the granuleza, its influence on the body

The way a person feeds on which products eat directly affects its health, including appearance, and well-being.

Along with food, a large amount of vitamins, minerals and other beneficial substances are entering the body, which pass the sophisticated path of splitting, transformation and plasma suction.

It is different with the fiber. And let the element disintegrates the useful components, not digested in the stomach and comes out in its original form, it is impossible to overestimate it for a person.

What is the benefits of fiber

• Food rich in fiber normalizes metabolism and restores the intestinal operation.
• Food with a large amount of plant fiber contributes to a safe, but rapid slimming. A person feels full after eating small portions, resulting in unnecessary kilograms.
• The concentration of blood sugar is normalized and reduced.
• Peristalistic stimulation is activated.
• There is a purification of the lymphatic system.
• The body is cleaned from toxins, slags, intestinal and gastric mucus, unnecessary fats.
• The blood cholesterol level falls, which has a preventive impact on the warning of the risk of developing cardiovascular diseases.
• Muscular fibers are strengthened.
• According to some specialists, fiber contributes to the prevention of cancer tumors.

Cellulose is presented in several species that differ in their own 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 vegetable fiber is not susceptible to decay. Absorbing water, she just swells like a sponge. This facilitates the activity of the small intestine. The insoluble group includes hemicellulose, lignin, cellulose.

In addition, the fiber is divided by origin on synthetic and natural. Out of doubt, the substance created in artificial conditions is inferior to natural, that is, that is initially contained in any product.

Note! Food-containing fiber (their list is shown below) provide a state of satiety, give the body of energy charge for a whole day, retain from overeating and purchasing unnecessary kilograms, allow you to feel easily and free.

Products rich in fiber

Each person should know the list of products in which there is a lot of plant fiber. Since this is a substance of natural origin, it follows in the respective sources, which can be divided into several groups.

Animals and vegetable oils

Oils of plant origin without a doubt have a greater nutritional value than animal fats (nutritional fibers are missing completely), bringing the body a huge stock of minerals and vitamins.

But in a situation with vegetable fiber, everything is wrong. It is contained not only in different cakes and flour, that is, there, which remains after pressing some oils. Products rich in fiber are sunflower seeds, pumpkins, flax, sesame seed.

When choosing a bread, you must pay attention to what it is made from which flour varieties. Preferences need to give bread with grain or coarse flour. It should be used in food loaves from cereals and croup.

Juices

Unfortunately, only raw, thermally untreated vegetables, fruits and berries contain food fibers, so in the process of cooking the fiber juices is not preserved.

Orekhi

In large quantities, food fibers are kept in nuts. Most rich in the almond core, forest and walnuts. There is a fiber and pistachios, peanuts, cashews.

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

Cruises and porridge

Contains fiber in most porridge:

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

Only one condition - the croup should not undergo pretreatment, it must be solid. Fibergusts in the body can replenish purified and crude rice, but bran are considered the most useful in this regard.

Vegetables

Important! Vegetables during thermal processing lose a large amount of fiber, so preference should be given raw products.

These vegetables are incredibly rich in food fibers:

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

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

Fruits and berries

Low known what berries and fruits are rich in food fibers. Many fiber in dried fruits, dates, raisons, dried apricots. If the morning food of a person contains this useful cocktail, the charge of energy and cheerfulness is provided for all day.

It is necessary to regularly eat:

1. Black currant.
2. Malina.
3. Strawberry.
4. Peaches.
5. Apricots.
6. Bananas.
7. Pears.
8. Grapes.
9. Apples.

These fruits will get rid of the body from fiber deficiency.

Milk and its production products

Milk, all that other animal products are produced from it (eggs, meat) do not contain dietary fibers.

Table of the amount of fiber in food

The numbers are indicated taking into account the fiber in grams per portion of the product

Bran (depending on the cereals)	up to 40.
Bread (100 g)	18,4
Lentil (prepared, 1 cup)	15,64
Beans (prepared, 1 cup)	13,33
Forest nuts (handful)	9,4
Wholemeal flour	9
Peas (prepared, 1 cup)	8,84
Raspberry (1 cup)	8,34
Cooked Rice Brown (1 Cup)	7,98
Cabbage sheet, 100 g, cooked	7,2
Flax seeds (3 tbsp. Spoons)	6,97
Solid Wheat (Groats, ¾ Glass)	6
Pears (1 medium with peel)	5,08
Buckwheat (1 cup)	5
Apples (1 medium crude)	5
Potatoes (1 medium baked in uniform)	4,8
Sea buckthorn (100 g)	4,7
Broccoli (after cooking, 1 cup)	4,5
Spinach (prepared, 1 cup)	4,32
Almond (handful)	4,3
Pumpkin seeds (1/4 cup)	4,12
Oatmeal (in flakes, 1 cup)	4
Strawberry (1 cup)	3,98
Bananas (1 medium)	3,92
Grapes (100 g)	3,9
Seeds of Seung	3,88
Walnuts (handful)	3,8
Date (dried, 2 medium)	3,74
Kuraga (100 g)	3,5
Color cabbage, 100 g, cooked	3,43
Pistachios (handy)	3,1
Beet (cooked)	2,85
Cabbage Brussels, 100 g, cooked	2,84
Carrot (medium, raw)	2,8
Mint Rowan (100 g)	2,7
Pearl porridge (100 g)	2,5
Peanut (handful)	2,3
Bread Bread (1 slice)	2,2
Black currant (100 g)	2,1
Sunflower seeds (2 tbsp. Spoons)	2
Whole grain bread (1 slice)	2
Peaches (1 medium)	2
Cooked Rice Brown (1 Cup)	1,8
Radish (100 g)	1,6
Raisins (1.5 oz)	1,6
Asparagus	1,2
Bread from coarse grinding (rye)	1,1
Cashew (handy)	1

Food fibers for weight loss

A variety of food is not only a real chance to have excellent health and attractively look, but also a wonderful way to lose weight, if you fill the diet with a rich fiber.

This element absorbs all slags and excessive accumulation of fats for further processing and withdrawal from the body.

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

What should be the daily norm of fiber, consequences of overdose and deficit

An adult person needs to consume 25-30 grams of fiber per day. During the battery period, the woman must receive fiber drugs, since this element helps the future mother to normalize the intestinal operation and get rid of constipation.

Important! Never deal with self-medication, assigning additional foods. An independent introduction of fiber in food will not only do not bring benefits, but it can cause significant harm to the entire body.

For competent diet planning, you need to see a doctor!

With a lack of fiber, the following symptoms may occur:

• cholelithiasis;
• frequent constipation;

The fiber is ballast (transit) substances or nutritional rich fibers related to nutrients. But as such it does not have a nutritional value for the human body, supporting the normal work of the intestines and withdrawing toxins, slags from the body. It is one of the recognized means for weight loss.

Useful properties of fiber for the body

The useful properties of fiber for the human body are very much, we will list only the main one:

• reduces the risk of cardiovascular diseases, as it reduces cholesterol. Food rich in fiber always contains more potassium and magnesium, which positively affect the heart;
• helps to reduce the concentration of glucose in the blood and thereby prevents the possibility of such a disease as diabetes;
• cleans the human body from slags, minimizes the time of finding products in the gastrointestinal tract.
• positively affects the work of the intestine and contributes to the establishment of the intestinal microflora;
• it does not contribute to overeating, as it causes a sense of saturation (satiety), which allows it to effectively use in diets for weight loss;
• prevents the organism poisoning by harmful and toxic substances that fall with food;
• makes better metabolism in the body;
• minimizes the risk of cancer tumors.

Which products contain fiber

The fiber is the base of the cell walls of fruits, berries and vegetables. It is contained in vegetables ranging from 0.3% to 3.5%, in fruits from 0.5% to 2.7%, and in berries up to 5%.

Products containing fiber

Food product	The content of fiber per 100 grams of the product (in grams)	% of the daytime
Wheat bran	44,6	100
	28,3	100
Dried apricots	18	55
Soya beans	14,5	50
Beans.	13,4	48
Lentil	12,5	46
Nut.	10,9	31
White bread	10,7	32
Raisins	10,6	31
Pistachii	10,3	31
Prunes	10	30
Peanut raw	9,1	25
Sweet corn	8,3	28
Almond raw	8	28
Walnuts	7,7	25
Oatmeal "Hercules"	7	25
Dried dongs	7	25
Whole wheat bread	7	25
Rye bread	6,8	22
Avocado	6,7	21
Green peas	6,5	21
Grook Cropa (boiled)	6	21
Sunflower seeds	6	21
Brussels Cabbage (Jarny)	5,2	16
Pumpkin seeds	5,2	16
Raspberries	5	16
Buckle of the nucleus (boiled)	4,7	14
Pasta (solid wheat varieties)	4,7	14
Stroke beans (stew)	4,4	13
Broccoli (boiled)	4,3	13
Cashew raw	4,3	13
Pumpkin (boiled)	4,2	13
Onions (Fresh)	4	12
Beet (boiled)	4	12
Apple with leather	4	12
Pears with peel	3,8	10
White Cabbage (Fresh)	3,5	10
Carrot (Fresh)	3,4	10
Orange	3,2	10
Potatoes "in Mundire"	3,2	10
Apricots	3,1	10
Cauliflower (boiled, stew)	3,1	10
Grapefruit	2,8	8
Brown rice (boiled)	2,8	8
Celery (stems)	2,8	8
Banana	2,7	7
Sweet Pepper (Fresh)	2,7	7
Blueberry	2,7	7
Peach	2,1	6
Strawberry	2	6

The list of products containing fiber is far from complete, here you can also take spinach, Beijing cabbage, batt, tomatoes, zucchini, plum, melon, grapes, white rice and other products, but the contents of the fiber is already less than 1.5 grams per 100 grams of the product .

Zucchini, despite the small contents in them, fiber, only 0.3 grams per 100 grams of the product, possess an attractive property for weight loss. This is a small calorieness, only 19 kcal per 100 grams. There are almost no proteins and fats in them, but useful substances - a lot: vitamins B1, C, B2, B9, as well as iron, potassium, phosphorus, calcium and magnesium. They have a positive effect on the mucous stomach and esophagus, enveloping them and removing inflammatory processes, improving motor and secretory functions.

According to the arguments of nutritionists, the daily rate for an adult fiber is from 25 to 30 grams.

In which products contains fiber in the largest quantities?

The record holders on the content of fiber are bran wheat, flax seeds, dried, bean crops and pistachios.

The healing force of wheat bran is known for a long time. Hippocrat and Avicenna recommended bran and bread baked from whole grain flour and cereal porridges, who had many problems with digestion and intestines. Brasubi are used as a prophylactic effect on cancer.

Because of the large content of fiber, falling into the intestines, bran absorb more water than other products and moving further on the colon and intestines clean it. Therefore, they are indispensable for constipation. The fiber absorbs as a sponge of slags and toxins, withdrawing them from the body, due to precisely, harmful substances do not interact from the intestinal mucosa, minimizing the risk of the intestinal oncology and hemorrhoids. In addition, the use of bran is still prevention and treatment of dysbacteriosis. Since the intestinal microflora is being built. When using patients with bran in food, it turns out a beneficial effect on the process of biliary release and excavation of cholesterol. Thus, bran are shown in diseases of the liver and diseases of the gallbladder, with the disorder of the biliary tract, a biliary disease, as well as they are an indispensable means for weight loss.

Eating bran is settling the activities of the heart system of the body, due to purification of vessels from cholesterol and atherosclerotic plaques. Wheat bran besides fiber contain potassium, magnesium, vitamin B1, which makes them full nutrition in diets. People who regularly use wheat bran are less likely to meet such diseases such as myocardial infarction and stroke, arrhythmia, blood flow disorders, atherosclerosis, tachycardia.

For diets, products containing fiber are indispensable. Due to the fact that the fiber worsens the absorption of carbohydrates, and blood glucose, this product is very useful for people with diabetes mellitus. Also, the fiber contributes to the reduction of the use of the number of insulin-containing drugs.

The flax seed is used in the form of infusions, which are excellent not only for eating, but also for rinsing the mouth with gum disease, to relieve inflammation and treatment of throat diseases. The fiber located in the flax seed is an excellent means to combat hoarseness and dry cough. It is also like a fiber in bran treats the gastrointestinal mucosa, removing its inflammatory processes. And flax infusion is also an indispensable agent in diet diet. Infusion drink warm.

In addition to infusion, flax can be used for cooking porridge and baking bread.

Despite the high value of this product in flax seeds there are many contraindications, it is:

• lactation periods and pregnancy;
• fiber uterus, endomitria and polycystosis;
• predisposition to the oncological diseases of the prostate (due to the content in flax seeds of alpha-linolenic acid);
• the presence of urolithiasis;
• inflammatory bowel diseases.

Types of fiber

The fiber is divided into completely different types of properties, such as:

• soluble - contained in legumes (lentils, black beans, peas, white and red beans), grain crops (barley, rye, oats) and in some fruits (prunes, avocado, raisins, bananas, peaches, apples, quince);
• insoluble - here refer to the first bran, legumes, raw grains, seeds, nuts, podlock beans, broccoli cabbage and color, vegetable peel and fruit, greens.

Soluble fiber or if more precisely food fibers (by chemical composition of hemicellulose, gums or gum, pectin) are converted to the intestine to a viscous gel that makes slow food and treat carbohydrates, and also reduces cholesterol.

Insoluble fiber (by chemical composition of hemicellulose, cellulose, lignin, protopectin), vice versa speeds up the promotion of the eaten through the gastrointestinal tract, has a laxative action. Normalizes the pH in the colon (restores the microflora) and reduces the risk of cancer in cancer.

Fiber as the basis of diet for weight loss

Slimming fiber - the basis of many diets. As mentioned above, the fiber not only reduces cholesterol, but also reduces sugar, thereby preventing obesity and contributing to weight loss. The process of slimming based on fiber is as follows: the food is rich in the fiber in the stomach increases in the amount, because of this, a person sitting on a diet faster satisfied and does not want to eat. In this case, the intestine is cleaned of slags and toxins. Among other things, the fiber has a beneficial effect on the development of positive microflora in the intestine of a person, which directly affects health and beauty.

Consumption of fiber should not be immediately large, an increase in the dose from the usual diet should be gradually.

With a diet for weight loss using fiber, great water consumption is necessary.

Morning is best to start with wholegrain porridge.

In the diet, a fiber diet must certainly be legumes, vegetables and fruits.

In porridge you can add nuts, fruits, fresh berries and dried fruits.

Many do not clean vegetables, but eat them with the skin, thinking that they destroy the fiber, this is an erroneous opinion, clean vegetables and fruits and need.

In diets based on fiber, it is impossible to do without whole grain pile, this is the basis of the infection of fiber to our body.

As a dessert, there should be no cookies and baking, but fresh fruit.

Circles in their kitchen should pay special attention, they must be from whole grain.

These are competent, do not abuse fat and harmful food, eat more vegetables, fruits, greenery and health problems for a long time.

The fiber is called food fibers, which are contained in all products of plant origin: vegetables, fruits, grain, legumes. What is food vegetable fibers? This one is part of plants that is not digested, but has a positive impact on physiological processes in our organism. So what needs food fibers, does the fiber contribute to weight loss and in which products it contains?

General information about fiber

The fiber is an indispensable substance for a person, but with the development of the food industry in the usual diet has become Catastrophically lack. Today the world is experiencing the era of revised or refined Products that are just cleaned from fiber. For example, after processing of brown rice, white polished rice is obtained, from various grain crops - the flour of the highest grade or porridge of fast cooking, fruits - juices, jams and jams. Or even take the most banal example: refined sugar is obtained from cane sugar. Thus, products in the process of processing are deprived of dietary fiber.

All this is essential facilitates cooking and its consumption. But together with the progress and the appearance on large quantity stores refined Products, humanity faced the problem of a lack of fiber in the body. That is why such products are becoming increasingly popular as bran, which contain a record amount of dietary fiber.

The fiber is not digested by the gastrointestinal tract. Our enzymes are not able to destroy the dietary fiber, so they reach the intestine unchanged. However, they are processed there useful intestinal microflora. Therefore, the fiber is useful and for weight loss, and for normal operation of the gastrointestinal tract, and for cleansing the body from harmful slags.

The fiber in the products can be soluble and insoluble:

• Soluble food fibers : When contacting with water turns into a jelly shape. Soluble food fibers include bean, vegetables, fruits, algae.
• Insoluble food fibers : remain unchanged even in contact with water. These include grain products, seeds.

For the normal functioning of the body, it is necessary to consume both soluble and insoluble vegetable fibers. They perform various functions and are not always interchangeable.

8 advantages of consumption of fiber for weight loss and health

1. Sufficient use of fiber significantly reduces appetite. Insoluble fibers under the action of gastric juice fill the entire stomach and provide a sense of satiety for a long time. This is one of the main advantages of use of fiber for weight loss.

2. Insoluble fiber normalizes the intestinal operation, prevents the processes of rotting and contributes to its light emptying. This is especially true for those who eat many products that are hardly absorbed and can even cause constipation (among them not only "harmful" sweets and fast food, but also, for example, meat and dairy products).

3. Using soluble fibers from the body shribs are outputand toxic substances. Especially important fiber for weight loss. Deliverance from excess fat leads to the release of toxic substances in the body, and food fibers contributes to the cleansing of the body from slags.

4. Products with fiber slow down sugar sucks when entering the intestines, thereby reducing the production of insulin and lowering the glycemic product index. For example, brown rice has a glycemic index 50, and grinding white rice is about 85. It is also a weighty argument in favor of fiber for weight loss. In addition, dietary fibers are prevention of obesity and diabetes.

5. Products with fiber normalize intestinal microflora. Normal microflora enhances immunityAnd its absence entails rashes on the skin, poor color of the face, digestion disruption, bloating.

6. Food fibers suck cholesterol and contribute to the elimination of it from the body. Thereby decreases the risk of heart disease and vessels.

7. Rough fibers stimulate the work of the walls of the large intestine, which impede the formation malignant tumors. Accordingly, the risk of strain and colon cancer is reduced.

8. Another invaluable plus product consumption with fiber is a decrease in the risk of rock formation in the gallbladder.

As you can see, the use of fiber both for weight loss, and it is impossible to overestimate health. Unfortunately, most people neglected by natural products, preferring a processed food without food fibers. But if you decide to increase fiber intake ( both for weight loss and health), then we offer you some tips, how can this be done.

Tips for the consumption of fiber and products containing fiber

1. For good work, the gastrointestinal tract and slimming is necessary. therefore regularly Eat fruits, vegetables, nuts, dried fruits, seeds, legumes, whole grain, bran or coarse bread.

2. If possible, reduce the number of refined products that are deprived of fiber. Those. Prefer brown rice, bread with bran, cane sugar. Remember that in dairy products and meat of food fibers is not at all.

3. In the process heat treatment The amount of dietary fiber in vegetables is only in 20 minutes of cooking decreases twice. Try to consume vegetables in a fresh form or prepare them as gentle as possible by adding them only at the end of cooking.

4. Approximate daily fiber consumption rate - 35-45 g (at least 25 g). Read more about the content of fiber in products. Read below. If you decide to increase the rate of consumption of food vegetable fibers, then you need to do it gradually. An example of a menu at which the daily rate of fiber intake is coming:

6. If there are many vegetables, fruits in your diet, then you can not drink bran. In all other cases, this product is indispensable.

7. In some people, the use of coarse fibers even within the normal range can cause meteorism. This is explained by the feature of the intestinal microflora. In this case, consume the fiber in small portions, gradually adapting its body to use it.

8. Do not use fiber over measure. Since it is a sorbent for cleansing the body, together with toxic substances, can also be output useful trace elements and vitamins. Food vegetable fibers are an indispensable substance for a person, but you should not abuse them.

9. The fiber sucks a large amount of fluid, so be sure to accompany its consumption with sufficient water (additional 2-3 glasses of water for 20-30 g of dietary fiber).

10. If you feel that you do not consume the right amount of dietary fiber with ordinary products, you can buy special additives. Fiber can be made in the form powder, granules and even special bars. Moreover, both separate types (cellulose, hemicellulose, lignin, pectin, comedy) and combined options are sold.

Fiber content in products: Tables

In order to understand how much food fibers you use, we offer you tables with fiber content in products:

Alternative table with fiber content in products:

High fiber products: