Dietary fiber is almost not subject to breakdown when passing through the gastrointestinal tract, but is utilized by the intestinal microflora. Fiber, by adsorbing water, increases the volume of feces, due to which they move faster through the intestines, which, in turn, reduces the risk of constipation and normalizes the functioning of the gastrointestinal tract. By moving waste quickly, it is believed that colon cancer is less likely to occur. In addition, let us remind you that despite the fact that fiber contains a very small amount of calories, it is voluminous, and this gives a feeling of fullness and helps to reduce the total amount of food consumed and control your weight. In addition, fiber reduces cholesterol and insulin levels in the blood.
Doctors from the American Dietetic Association recommend eating 25-35 grams of fiber daily to prevent chronic diseases. To analyze your diet and create a healthy menu, you need to consider the fiber content of each food product. Information about its quantity can sometimes, although quite rarely, be gleaned from the information labels on the products you buy in the store, as well as from the table below.
Fiber content in foods
| Products (100 g) | Content, g |
| Fresh apricots | 2,0 |
| Cherry plum | 0,5 |
| Oranges (Valencia variety) | 2,5 |
| Watermelon | 0,5 |
| Eggplant | 1,3 |
| Bananas | 2,6 |
| Grape | 3,9 |
| Cherry | 1,6 |
| Green peas | 6 |
| Grapefruit | 2,5 |
| Dried mushrooms | 20 |
| Boiled white mushrooms | 2,0 |
| Pears | 3,1 |
| Melon | 0,9 |
| Blackberry | 5,3 |
| Marshmallow | 1 |
| Figs (fresh) | 2,9 |
| Figs (dried) | 9,8 |
| Zucchini | 0,3 |
| White cabbage | 2,8 |
| Potatoes (boiled, without skin) | 1,8 |
| Buckwheat porridge | 2,7 |
| Semolina porridge | 0,8 |
| Oatmeal porridge | 1,9 |
| Wheat porridge | 1,7 |
| Pearl barley porridge | 2,5 |
| Barley porridge | 3,8 |
| Cranberry | 4,6 |
| Gooseberry | 4,5 |
| Dried apricots | 7,3 |
| Lemons (without peel) | 2,8 |
| Raspberries | 6,5 |
| Tangerines | 1,8 |
| Pasta (boiled) | 1,8 |
| Almond | 12,2 |
| Carrot | 2,8 |
| Sea buckthorn | 4,7 |
| Oat bran (cooked) | 2,6 |
| Oat bran (raw) | 15,4 |
| cucumbers | 0,7 |
| Hazelnuts, hazelnuts (dried) | 9,4 |
| Walnut | 6,7 |
| Paste | 0,4 |
| Sweet green pepper | 1,7 |
| Sweet red pepper | 2,1 |
| Peaches | 1,5 |
| Parsley (greens) | 1,5 |
| Wheat bran | 43 |
| Millet (cooked) | 1,3 |
| Radish | 1,6 |
| Turnip | 1,6 |
| Brown rice (cooked) | 1,8 |
| White rice, long lake (cooked) | 0,4 |
| White rice, medium grain (cooked) | 0,3 |
| Wild rice (cooked) | 1,8 |
| Rowan chokeberry | 2,7 |
| Lettuce | 1,3 |
| Beetroot (boiled) | 2,8 |
| Plum | 1,4 |
| Tomatoes | 1,2 |
| Pumpkin | 1,2 |
| Dill | 3,5 |
| Baked beans | 5,5 |
| Green beans | 2,5 |
| Dates | 3,6 |
| Halva | 0,6 |
| Protein-bran bread | 2,1 |
| Protein-wheat bread | 0,6 |
| Bran bread | 2,2 |
| Wheat bread | 0,2 |
| Rye bread | 1,1 |
| Horseradish | 2,8 |
| Cherries | 3 |
| Black currant | 2.1 |
| Blueberry | 2,4 |
| Prunes | |
| Spinach | 2,2 |
| Apples | 2,4 |
Take note
- The so-called “Dry bread” made from whole grains, which are now on sale everywhere, is a very healthy dietary product. In addition to proteins and minerals, bread rolls contain large quantities of ballast fibers. To satisfy the body's daily need for coarse fiber, you need to eat only 150 grams of dry bread. The same amount of fiber is found in 6 loaves of rye bread.
- Bread made from unrefined grains is especially rich in fiber.
- White bread has on average three times less fiber than bran bread.
- Regarding rye bread: the darker the loaf, the less refined the flour and the healthier the bread.
- Instead of drinking juice, try eating the whole fruit. It is known that vapel, for example, contains 6 times more fiber than a glass of orange juice.
! Be careful!
Despite the fact that peeled fruits and vegetables contain more fiber compared to peeled ones, it is still recommended to remove the peel from apples, pears, cucumbers, etc., after washing them first. before you eat. Especially if the fruits and vegetables were bought in a store and not grown in your garden. The fact is that the peel can accumulate various harmful substances, if any were used in their cultivation. In addition, the surface of “store-bought” vegetables can be treated with paraffin, and fruits with diphenin (the strongest allergen) - this is done to better preserve the products during transportation and long-term storage. In any case, wash fruits and vegetables thoroughly using a stiff brush
Fiber, soluble and insoluble
There are two forms of fiber: soluble (in water) and insoluble. Soluble is broken down by bacteria of the gastrointestinal tract, forming, in addition to gases, physiologically active substances that, partially entering the blood, help reduce the level of glucose and “bad” cholesterol in it. It is found in large quantities in leafy vegetables, fruits, barley and oat bran.
Insoluble fiber absorbs liquid, increasing the volume of stool, and thereby contributes to the normal functioning of the gastrointestinal tract and prevents constipation. It can be found in beans and unrefined grains, such as brown rice, bran flour, and whole wheat grains.
Obviously, both types of dietary fiber are needed for health. Therefore, for an optimal ratio of soluble to insoluble fiber, include a variety of vegetables, fruits, grains and legumes in your diet.
Dietary Fiber Recommendations and Some Cautions
When eating foods rich in plant fiber, you need to drink 2-2.5 liters of water per day. The fact is that without water, food cellulose simply loses its adsorbing function.
Try to increase your fiber intake gradually until you reach the recommended daily intake. Along with this, gradually increase the amount of water you drink to 2-2.5 liters
A sudden transition to increased consumption of vegetables and fruits can cause flatulence and diarrhea.
For patients with colitis, ulcers, or proctitis, it is better to limit the consumption of foods high in plant fiber.
Prunes, beets and carrots are especially useful for constipation. However, people suffering from spastic constipation are better off eating vegetables and fruits pureed or pureed.
Remember that dietary fiber can increase bloating. People with a tendency to flatulence should exclude foods such as cabbage, spinach, sorrel, and legumes from their diet.
When compiling the table, data from the USDA National Nutrient Database website (http://ndb.nal.usda.gov/) was used.
Fiber is the hollow fibers of plant foods that a person needs for normal life. It improves digestion and stimulates peristalsis. Its deficiency threatens the development of anemia, cholelithiasis, obesity, atherosclerosis, diabetes mellitus and other equally dangerous diseases. It would be useful to review your diet and introduce plant-based foods with more fiber into your menu.
Knowing which foods contain fiber will allow you to diversify your diet for health benefits. The list of these can be divided into subsections.
Cereals
A lot of dietary fiber is found in cereals, such as wheat, oatmeal, pearl barley, buckwheat, rice and others.
It is important to eat whole grain cereals. Instant cereals that are crushed and processed in a special way do not contain fiber. They, although convenient for cooking, do not have the same value as whole grains.
Bran
Bran is the residual raw material of flour milling, representing the hard shell of the grain, which consists of 75-80% dietary fiber. All fiber-containing foods are beneficial, but bran is the most potent.
Before use, it is recommended to steam the bran with boiling water. The mixture is consumed before meals with plenty of water. Bran is introduced into the diet gradually, starting with 1/2 tsp. and bringing, over several weeks, to 1 tbsp. l. 3 times a day.
In health food departments and pharmacies you can buy packaged bran of different types: wheat, corn, barley, oat, rice. They are often enriched with fruit and vegetable additives.
Table: Fiber in cereals and bran
| Product (100 grams) | Fiber (g) |
| Wheat bran | 42,8 |
| Oat bran | 15,4 |
| Corn bran | 85,5 |
| Oatmeal "Hercules" | 6,0 |
| Buckwheat porridge | 2,7 |
| Pearl barley porridge | 2,5 |
| Barley porridge | 3,8 |
| White rice (boiled) | 0,9 |
| Brown rice (boiled) | 1,8 |
Berries and fruits
Fruits (pears, apples, apricots, grapes, bananas), as well as berries (currants, raspberries, strawberries) provide the body with fiber. The diet should contain dried fruits - raisins, dried apricots, dates.
The peel contains a lot of fiber, but it should be taken into account that imported fruits are treated with special means for the purpose of transportation and long-term storage. It is better to cut off the peels from overseas goods or wash them thoroughly under running water using a hard sponge.
Vegetables
Garden fruits are an excellent source of dietary fiber. It is useful to include potatoes, cabbage, carrots, beets, cucumbers, asparagus, spinach, as well as legumes - lentils, beans, peas in the menu.
During heat treatment, hollow fibers are partially destroyed. Preference should be given to vegetables that can be eaten raw.
Nuts
Walnuts and hazelnuts, cashews, raw almonds, peanuts, as well as pistachios, lightly fried without oil and salt, can boast a sufficient amount of fiber.
In addition to the above, it is recommended to eat flax seeds, pumpkin and sunflower seeds. When buying flour products, it is better to choose pasta made from durum wheat and bread made from whole grain flour.
Soluble and insoluble fiber
It is customary to divide fiber into soluble and insoluble forms. The body needs both types of dietary fiber. The more varied the food on the table, the easier it is to maintain balance.
Table: Insoluble fiber content of fruits and vegetables
| Products (100 g) | Fiber (g) | Products (100 g) | Fiber (g) |
| Oranges | 1,4 | Lemons | 1,3 |
| Pineapples | 0,4 | Carrot | 1,2 |
| Apricots | 0,8 | cucumbers | 0,7 |
| Watermelons | 0,5 | Peaches | 0,9 |
| Bananas | 0,8 | Sweet pepper | 1,4 |
| Eggplant | 1,3 | Tomatoes | 0,8 |
| Cherry | 0,5 | Black currant | 3,0 |
| Grape | 0,6 | Red currants | 2,5 |
| Pear | 0,6 | Plums | 0,5 |
| Melon | 0,8 | Beet | 0,9 |
| Potato | 1,2 | Persimmon | 0,5 |
| White cabbage | 1,4 | Cherries | 0,3 |
| Bulb onions | 0,7 | Apples | 0,6 |
Coarse plant fibers are not broken down. They adsorb water and increase the volume of feces. Passing through the intestines in transit, fibers rid it of old toxins.
Table: Soluble fiber in food (pectins)
| Products (100 g) | Pectins (g) | Products (100 g) | Pectins (g) |
| Watermelons | 1 – 1,5 | Peaches | 5 – 8,9 |
| Apricots | 3,9 – 8,6 | Sweet pepper | 6 – 8,7 |
| Quince | 5,3 – 9,6 | Tomatoes | 2 – 4,1 |
| Eggplant | 5,2 – 8,7 | Plums | 3,6 – 5,3 |
| Grape | 0,8 –1,4 | Black currant | 5,9 – 10,6 |
| Pears | 3,5 – 4,2 | Red currants | 5,5 – 12,6 |
| Strawberry | 3,3 – 7,9 | Beet | 0,7 - 2 |
| Raspberries | 3,2 – 6,7 | Pumpkin | 2,6 – 9,3 |
| Carrot | 6 - 8 | Cherries | 1,7 – 3,9 |
| cucumbers | 5,9 – 9,4 | Apples | 4,4 – 7,5 |
Pectins predominate in the composition of soluble fiber. Their number varies depending on the variety, degree of ripening of the product and other factors. In addition to pectins, dietary fiber contains inulin, mucus, gums, and natural resins. These substances participate in blood purification processes, remove toxins and bile acids from tissues, and remove bad cholesterol.
Consumption rate
- Up to 4 years - 19 g;
- Up to 8 years - 25 g;
- Boys under 13 years old - 31 g;
- Teenagers and adult men - up to 38 g;
- Girls and women - daily 25-30 g.
During pregnancy, the amount of fiber consumed remains the same. Plant fibers improve intestinal function and help the expectant mother cope with constipation.
Features of fiber absorption
Many people know that there are foods with a high and low glycemic index. The former very quickly release energy to the body, promote fat deposition and negatively affect sugar levels.
High fiber foods have a low GI and are digested slowly. Due to the fact that the process of digesting food occurs gradually, the load on the pancreas is reduced. For people prone to diabetes, fiber helps avoid spikes in blood glucose.
Tip: When eating foods rich in fiber, you need to drink enough water - about 2.5 liters per day. Otherwise, food cellulose will lose its adsorbing function.
Contraindications and harm
Fiber consumption should be limited if you have colitis, stomach ulcers, or proctitis.
Consuming too much dietary fiber can have consequences such as increased gas, bloating, intestinal pain, vomiting and diarrhea.
If you take into account contraindications and adhere to the norm, fiber will not cause harm. Eating food rich in plant fiber activates metabolic processes, reduces cholesterol, helps digestion, which means it leads to healthy weight loss and prevents many diseases associated with the functioning of the intestines, heart and blood vessels.
In the 70-80s of the last century, fiber was often called in scientific works because it does not have energy value for the body. However, it was later found that dietary fiber (another name for fiber) has a specific effect on intestinal function: it improves motility, promotes the elimination of toxins, and so on. Today, a list of fiber-rich foods is always at hand for those who strive to lead a healthy lifestyle.
Useful ballast
Dietary fiber is that part of foods that is not digested by the secretions of the human gastrointestinal tract. This property makes them practically useless in terms of replenishing the body's energy reserves. At the same time, thanks to it (the table below), they are able to stimulate intestinal activity. The beneficial properties of dietary fiber also include:
stimulation of bile secretion;
removal of excess cholesterol;
cleansing the body of toxins;
creating a feeling of satiety.
Helper in the fight against disease
One of the most common diseases of the digestive system today is constipation. A sedentary lifestyle contributes to the development of this disease, and it, in turn, provokes other unpleasant ailments. Including foods high in fiber in your diet is a good way of prevention and sometimes treatment (there are diseases for which fiber, on the contrary, is contraindicated).
Dietary fiber is a must in the diet of people with diabetes. Fiber reduces the need for injected insulin by increasing the resistance (sensitivity) of cells to this substance. Dietary fiber regulates blood sugar and cholesterol levels, thereby reducing their levels. The latter property makes them faithful assistants in the fight against excess weight.
In addition, fiber helps reduce the risk of developing hemorrhoids and gallstones. Recently, gastroenterologists are increasingly talking about the undeniable benefits of dietary fiber in the fight against colon cancer.
Two types of fiber
Dietary fiber is divided into soluble and insoluble. Their effects on the body vary slightly. Soluble, or “soft” fibers include:
dextran;
This type of fiber removes harmful substances from the body, promotes healing of the intestinal mucosa and reduces putrefactive processes. Insoluble dietary fiber improves the motility of the digestive tract, removes cholesterol, and increases the secretion of bile. These include:
cellulose;
hemicellulose;
List of foods rich in fiber
Plant foods are rich in ballast substances. The fiber content in the peel of fresh fruits significantly exceeds its amount in the pulp. This rule also applies to cereals: whole grain products contain several times more dietary fiber than industrially processed products. Dried fruits are also good for digestion: raisins, dried apricots, prunes, apricots. Vegetables rich in fiber include cabbage, beets, carrots, potatoes and tomatoes. A variety of nuts, sunflower or pumpkin seeds, mushrooms and berries can also be used as a source of dietary fiber.
Today on store shelves you can find any products rich in fiber (a table indicating the amount of dietary fiber per 100 grams of product is given below). One of the favorites for this parameter is bran. In terms of fiber they are significantly superior to many other products.
| Products | Products | Fiber content (g/100 g) | |
| Cereal products | Legumes |
||
| Brown rice | 5 | Boiled peas | 5 |
| White rice | 1 | Green beans | 16 |
| Wholemeal flour | 9 | Split peas | 23 |
| Bran | 40 | Lentils | 12 |
| Dried fruits, nuts | Beans | 25 | |
| Coconut | 24 | Vegetables and greens | |
| Almond | 14 | White cabbage | 2 |
| Figs | 18 | Carrot | 2,4 |
| Dried apricots | 18 | Parsley, dill, salad | 2 |
| Dried apples | 14,9 | Radish | 3 |
| Raisin | 7 | Fried mushrooms | 6,8 |
| Dates | 9 | Boiled beets | 3 |
| Peanut | 8 | Tomatoes | 1,4 |
| Fruits, berries | |||
| Apples with peel | 3 | Oranges | 2,2 |
| Kiwi | 3,8 | Apricots | 2,1 |
| Pears with peel | 3 | Black currant | 4,8 |
| Peaches | 2 | Raspberries | 8 |
Daily requirement
Experts indicate that a person needs to consume 25-40 g of fiber every day. The daily intake varies depending on the age of the person and the condition of his body. The recommended amount for women is 25 g per day, for men - 40 g. After 50 years, gastroenterologists advise reducing the amount of fiber consumed, since older people often experience a decrease in intestinal motor function.
Specialist consultation required
Today, fiber can be bought at the pharmacy in the form of special preparations containing soluble and insoluble dietary fiber. They allow you to quickly replenish the body's need for ballast substances. However, you should not immediately run to the store after learning about the benefits of dietary fiber. Special medications, as well as fruits, grains and vegetables rich in fiber, can bring both benefit and harm. Therefore, gastroenterologists and nutritionists recommend gradually introducing into the diet dishes with ingredients containing a large amount of dietary fiber.
There are a number of diseases for which the list of foods rich in fiber is a list of contraindications. These include:
diseases accompanied by inflammation of the gastric and intestinal mucosa;
acute infectious diseases;
insufficient blood circulation.
Grapefruit, apple, cabbage, tomatoes, strawberries, cereals, bran and other foods high in fiber can lead to unpleasant consequences if consumed in excess:
bloating and increased gas formation;
development of fermentation processes in the intestines;
impaired absorption of vitamins and other nutrients.
Do not suddenly change your usual menu
Sometimes girls, having learned about the benefits of dietary fiber and having studied the list of foods rich in fiber, immediately switch to a new diet. Often such a radical change in the menu leads to the unpleasant consequences mentioned above: bloating and increased gas production. A gradual increase in the amount of fiber in the diet will help to avoid such incidents. The proportion of foods rich in dietary fiber is slowly increased every day. An essential part of the process is careful observation of the body's reaction.
How to increase the amount of fiber in your diet
There is almost no dietary fiber in products made from premium flour, in oils of animal and vegetable origin, in fruit and vegetable juices, in all kinds of confectionery products, in meat and fish, and so on. It is not necessary to immediately and completely abandon these foods in favor of fiber-rich ones. Instead of many of them, you can use similar, but more “live” ones. It is not difficult to gradually replace white bread with rye bread, and premium flour with whole grain flour. Instead of juices (we are talking about freshly squeezed ones), you can prepare smoothies that are popular today. Pumpkin pieces, carrots and apples are a great option for such a cocktail.
It is worth remembering that the most fiber is found in the skins of vegetables and fruits. Therefore, it is better not to peel cucumbers, apples and pears, either for smoothies or when preparing salads. But the avocado, the composition of which includes many elements useful for the body, should still be freed from the skin.
Minimum processing - maximum result
There is more fiber in fresh foods. That is why patients with disorders of the gastrointestinal tract are allowed to eat only boiled or steamed vegetables. And for a healthy body, they are healthier when they are not subjected to heat treatment. Fruit salad can replace the usual dessert. Instead of your favorite Olivier, Mimosas and Crab Sticks, it is better to use dishes with fresh vegetables. Cabbage alone, the benefits of which have been instilled in us since kindergarten and hardly anyone doubts, can become an ingredient in a large number of salads.
Careful selection
Today it is easy to find fruit in the store both in winter and summer. However, it is worth remembering that not all of them are equally useful. Pineapples, oranges, mangoes and the same avocado have a wonderful composition at first glance, but it is better to give preference to local and seasonal vegetables and fruits. Exotic dishes are brought to us from afar, and often various chemical compounds are used to keep them attractive. And even in the absence of harmful substances, the usefulness of overseas products is lower than that of local ones, since they are often picked unripe, when the fruits have not yet had time to gain strength and be filled with useful substances. Of course, you can include them in your diet, but you should carefully choose the supplier. Substances used to preserve food can cause allergies and problems with the functioning of the stomach or intestines. In a word, in pursuit of fiber, you should not forget about other needs of the body.
Brown rice and other grains, unpeeled apples and pears, cucumbers, tomatoes and cabbage - the benefits of high-fiber foods have been confirmed by numerous studies. They help to avoid various ailments associated with metabolic disorders and the gastrointestinal tract.
The key to a healthy body is variety and a sense of proportion. Too much fiber, like fat, causes the body to malfunction. A familiar menu may contain some in abundance and exclude others. Expanding your diet will help replenish them. The beneficial properties of parsley roots, sprouted wheat or the same peel of apples and cucumbers are often overlooked, simply because these ingredients are not too familiar to us.
The first thing I want to say is that fiber is definitely useful and there is no doubt about it. But like other biologically active compounds, only normal fiber consumption (within normal limits) brings benefits. The vast majority of scientific research has been conducted not on fiber supplements, but on vegetables and fruits. You cannot equate naked fiber with vegetables and fruits containing it!! Increasing the amount of fiber above the norm does not lead to an increase in its beneficial effects, but only leads to health problems.
More on the topic:
Starch
Fiber norm.
In dietetics it is generally accepted that the daily fiber requirement for an adult should be 25−30 g(or 10−13 g for every 1000 kcal). There are two types of fiber: insoluble and soluble. Insoluble, unchanged, is completely excreted through the intestinal tract. Its presence has a positive effect on increasing the volume of feces and regulating the rhythm of bowel movements. There is a lot of such fiber in wheat bran and wholemeal flour products.
Now in the United States, certain restrictions have been developed regarding the consumption of dietary fiber: for men under the age of 50, their amount should be no more than 38 grams per day, and for those members of the stronger sex who have crossed this age limit, it is recommended to reduce this figure up to 30 grams. Women under 50 should consume 30 grams of fiber, while those over 50 should consume no more than 21 grams.
Eating more than 50 grams of fiber per day leads to negative effects!
As for children, the initial dose for them is 10 gm, to which is added the number of grams equal to the child’s age. For example, a 9-year-old child should consume 10+9 per day, that is, 19 gm of dietary fiber daily.
Soluble fiber, on the one hand, is able to swell in water, thereby retaining water and quickly giving a feeling of fullness, and on the other hand, it reduces the absorption of fats, glucose and bile, and also promotes the growth of normal intestinal microflora. There is a lot of it in plums, carrots, citrus fruits, and legumes.
According to dietetics, with proper nutrition, the total amount of soluble fiber should be at least 3/4. Most plant foods contain these two forms of fiber simultaneously.
Enough fiber!
Any more or less balanced diet contains enough fiber! So, for example, in A bowl of pea or bean soup contains at least 20 grams of fiber.– this is almost the daily recommended amount (!). Therefore, it makes no sense to eat foods fortified with fiber or consume excess whole grains.
Example of bread: Rye crispbread brand “Shchedrye”. Ingredients: peeled rye baking flour, wheat bran, second grade wheat flour, drinking water, margarine. Baker's yeast, table salt, rye malt. Compound:The calorie content of these breads per 100 g is 360 kcal, Proteins – 10 g, fats – 4.5 g, carbohydrates – 70 g, fiber – 18.4 g.
Just 100 grams of bread contains more than half the daily requirement of fiber (!) Not taking into account the rest of the diet!
The creation of the fiber myth.
In 1979, Irish physician Dr. Denis Parsons Burkitt published Don't Forget the Fiber, which became an international bestseller. In 1984, the Kellogg Company added health claims to the packaging of its All-Bran breakfast cereal. In 1990, the US Congress passed the Food Labeling Act, requiring food manufacturers to measure their fiber content and place this information on packaging. In 1990, the American Cancer Society issued recommendations for the first time to reduce the risk of cancer, including advice to eat more fiber.
The myth about fiber is that the benefits of vegetables and fruits are transferred to the fiber itself (substitution of concepts). The creators and promoters of this myth are numerous manufacturers of breakfast cereals, “whole grain” products, etc. It is argued that fiber actually reduces the risk of many diseases. Currently, fiber lobbyists point to several small-scale studies to support their argument that fiber (not vegetables!) helps with heart disease and several other diseases. Unfortunately, the history of medical research has proven time and time again that we need to be extremely careful with the results of small-scale studies because they may reflect simple chance.
Fiber and digestive problems.
If you suddenly increase the amount of fiber in your diet, you may experience problems such as increased gas, diarrhea, pain and bloating, which can cause discomfort.
Here is what microbiologist Paul McNeil from the Medical College of Georgia writes: “When you eat food rich in fiber, as it moves through the gastrointestinal tract, it injures the epithelial cells of its serous membrane. This damage leads to an increase in the production of mucus, which has softening and protective properties." Of course, there is a restriction on eating “rough” plant foods rich in fiber.
The human digestive organs do not produce enzymes capable of breaking down the membranes of plant cells. Some microbes of the large intestine (clostridia, B. cellulosae dissolvens, B. mesentericus vulgatus) possess such enzymes and therefore break down fiber. At the normal rate of food movement through the gastrointestinal tract, microbes digest approximately 3/4 of all fiber, if it is not taken in excess.
But there are conditions when even normally digestible fiber is not digested normally. The fact is that plant cells are connected to each other by a layer of pectin, the dissolution of which requires first the acidic reaction of the gastric juice, and then the slightly alkaline reaction of the duodenum. In the absence or deficiency of HCI in the gastric juice, the cells of digestible fiber (for example, potatoes, carrots) do not separate, that is, they remain undigested.
To protect against mechanical damage caused by undigested food, epithelial cells begin to secrete much more mucus as an adaptation. The secreted mucus serves as protection for the outer cells of the mucous membrane. In addition, it promotes rapid restoration of the damaged outer membrane and facilitates the movement of food through the gastrointestinal tract.
Excess fiber impairs the absorption of microelements.
Fiber helps move undigested food through the digestive tract, while reducing the level of absorption of nutrients by the intestinal walls. If we start consuming more than 50-60 grams of fiber per day, our body will not be able to absorb enough vital microelements and nutrients before the undigested food leaves our body.
Fiber gives you a feeling of fullness for a long time, thus helping us lose weight and maintain the desired body weight. If for us, adults, this effect is very beneficial, then for children, in case of excessive consumption of dietary fiber, this is not at all useful, since it may not have the best effect on their health. In this situation, the child feels full and refuses to eat the amount of healthy foods that he needs for normal development and growth.
However, excess dietary fiber (25-40 g/day) can significantly inhibit the absorption of iron, calcium, zinc and other important elements. Children especially suffer from excess fiber. Baby food containing soy inhibits the absorption of zinc. And zinc is necessary for brain development. Depression, pathological loss of appetite, low birth weight, growth retardation, mental retardation and amenorrhea are all associated with zinc deficiency, and the first 5 of these symptoms are also associated with iron deficiency.
In England, the craze for plant-based foods for children has led to a massive epidemic of rickets. And only the return of dairy and meat products to the diet made it possible to cope with this vitamin deficiency. Leading fiber expert Professor David Southgate says babies, children, teenagers and pregnant women should avoid consuming excess fibre. These categories of people have a greater need for minerals than the rest of the population. Fiber phytins “rob” the absorption of minerals.
Zinc deficiency, which is characterized by significant delays in growth and puberty, was first described in male children and adolescents in Egypt, Iran and Turkey. Middle Eastern diets tend to be high in fiber and phytates, which interfere with zinc absorption. Zinc deficiency in the body is particularly common in low-income countries due to insufficient consumption of foods rich in zinc (mainly animal products) or due to low absorption due to the binding of zinc by dietary fiber and phytates, which are present in cereals, nuts and legumes. Fiber also reduces the absorption of fats, which, in turn, causes a decrease in the intake of fat-soluble vitamins - A, D, E and K. There is evidence that plant fibers can reduce the absorption of compounds such as selenium, beta-carotene, and vitamin B2 .
Fiber does not reduce the risk of colorectal cancer.
For example, their studies failed to find any relationship between colorectal cancer and fiber or fruit and vegetable intake. In January 1999, ABC World News reported a sensational publication. The New England Journal of Medicine published the results of a massive study of 88 thousand people over 16 years and showed that fiber is useless in preventing colorectal cancer. Similar news was published in the New York Times.
Scientists tested the hypothesis (note, an unconfirmed hypothesis) of Dr. Denis Burkitt, who, based on observations of the diet of residents in Africa, made the assumption that the low incidence of colorectal cancer is associated with fiber consumption. Harvard University professor Dr. W. Willett reported that fiber consumption has no effect on the incidence of colorectal cancer or prostate adenoma. The fiber myth continues to circulate despite ample evidence that fiber-rich grains are linked to a range of gastrointestinal diseases, including colon cancer.
No one yet questions the antioxidant properties of fiber. Recently, there has been more and more talk about the important role of fiber in binding and removing toxins. In particular, it binds and removes estrogens and estrogen-like substances. In our time of continuous chemicalization, this role of fiber is especially important. It is also important that fiber prevents a sharp rise in blood sugar levels.
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Along with the results of other studies on colon and breast cancer, the Nurses' Health Study created even more confusion and all but completely discredited the idea of a link between diet and cancer. Following this decades-long work, Professor Walt Willett observed: “...increasing the consumption of fruits and vegetables in general does not appear to be an effective way to significantly reduce cancer risk...the benefits [of these foods] appear to be greater for cardiovascular diseases rather than for oncological diseases.”
Fiber does not help you lose weight.
Nutritionists have traditionally recommended that people who are obese or overweight increase the proportion of dietary fiber in their diet. It is assumed that foods rich in fiber will cause a feeling of fullness due to reflex stimulation of the receptors of the gastric wall and at the same time will allow you to maintain a feeling of fullness longer due to their slow evacuation. Let us remember that the long chains of polysaccharides that make up dietary fiber are not digested by enzymes in the human digestive tract, but can be broken down under the influence of intestinal microflora.
For those who want to control their body weight, special products enriched with dietary fiber are produced, including various snack bars, which are designed to quickly satisfy hunger, but do not have a very high energy value. However, according to the results of a study published in July 2012 According to the online version of the Journal of the Academy of Nutrition and Dietetics, eating such foods does not help much with dieting.
To determine how the proportion of dietary fiber in the diet affects the volume and energy value of food consumed by a person, the scientists asked 22 healthy young women, who had no dietary restrictions at the time of the study, to eat specially made bars daily. Of the 5 varieties offered, 4 contained various dietary fibers (10 g each of oligofructose, or inulin, or soluble corn fiber, or resistant wheat starch), and 1 was a regular chocolate bar. Each type of sweet was offered to women after dinner and then after breakfast the next day. After this, the women had lunch in the research laboratory, where they rated their feelings of hunger, fullness, and “full stomach” on a standard scale. In addition, a list of all foods eaten during the day was recorded.
It turned out that both on those days when women snacked exclusively on “healthy” sweets, and on other days, the volume and energy value of the food they consumed practically did not change. In addition, by interviewing study participants, it was found that such bars did not create an additional feeling of fullness in them and did not in any way affect the feeling of hunger. Among the side effects, mild bloating and flatulence were noted, which were complained about mainly after consuming fiber.
Eating too many vegetables doesn't help you lose weight either.
American scientists undertook to test the effectiveness of the basic recommendation of nutritionists - “to lose weight, eat 1-5 servings of fruits and 2-3 servings of vegetables every day.” More than a thousand people participated in the study. His results showed that such diets are not as effective as expected. The study compared a “plant-based” diet with a Mediterranean diet based on olive oil and seafood. It turned out that the second one worked better. Moreover, heart patients who followed the Mediterranean diet were 30% less likely to experience a heart attack. Katherine Kaiser, the head of the research team, argues that simply replacing regular foods with vegetables and fruits is not effective. The conclusion suggests itself: now the main attention is paid to vegetables and fruits, and other equally important elements of the diet are often forgotten.
Excess fiber, purging and constipation.
Very often people try to solve the problem of constipation by increasing the amount of fiber. It is not right. Moreover, fiber, especially with insufficient water (up to 2 liters per day), causes constipation on its own. In addition, lack of physical activity and a sedentary lifestyle are two other causes of constipation.
Many doctors and their patients quite sincerely believe that fiber is the engine of intestinal contents. Indeed, increasing the proportion of fiber in the diet in some cases increases the frequency of stool. However, it does not stop the need to use laxatives and does not alleviate the pain of defecation. Fiber promotes intestinal contents by mechanically pushing them through. Pure physics, no physiology.
In fact, the opposite was true: recent studies showed that limiting fiber in the diet led to relief from constipation. This applies primarily to insoluble fiber. The reason for this effect is that nature has not endowed humans with the enzymatic capacity to digest cellulose.
Fiber is coarse plant fiber that is not digested by digestive enzymes in the body, but provides food for beneficial bacteria in the intestines.
Dietary fiber can be soluble or insoluble (more about the types in). Both types of fibers not only normalize digestive processes, restore intestinal microflora and eliminate flatulence and constipation, but also have a beneficial effect on the health of the entire body: they reduce sugar and cholesterol levels, and maintain blood pressure within normal limits.
You can get dietary fiber from most common foods. Below is a list of the 30 top foods rich in fiber, along with their specific gram content.
Almost all seeds and nuts are high in dietary fiber. In addition, nuts have a special set of beneficial properties: prevention of diabetes and atherosclerosis, improvement of metabolism and microcirculation. American studies have also shown that nuts help prevent the development of fatal cardiovascular complications.
1. Chia seeds (33.4%)
Fiber: 34.4 grams per 100 grams.
Chia seeds contain the most dietary fiber on the planet.
They also contain a lot of omega-3 and omega-6 fatty acids, which have a beneficial effect on, prevent the development of atherosclerosis and the formation of parietal blood clots.
2. Pumpkin seeds (18.0%)
Fiber: 18.0 grams per 100 grams.
Pumpkin seeds are the main suppliers of valuable polyunsaturated and monounsaturated fatty acids, magnesium, zinc, arginine, as well as vitamins A and E.
When consumed, there is an improvement in the aesthetic properties of the skin (increased smoothness and elasticity), a decrease in blood pressure and glucose levels in the blood plasma.
3. Almonds (12.5%)
Fiber: 12.5 grams per 100 grams or 0.25 grams per medium sized nut.
Almonds are the most popular type of nut. Almonds contain valuable fats, manganese, magnesium and vitamin E in large quantities. They help reduce the level of total cholesterol in the blood. With systematic consumption, a decrease in body weight is observed.
4. Bulgur wheat (4.5%)
Fiber: 4.5 grams per 100 grams.
It is a whole grain product popular in Middle Eastern countries. Used as an alternative to the usual rice in salads.
5-13: Vegetables
Most vegetables contain a lot of dietary fiber, as well as vital vitamins, micro- and macroelements that support all types of metabolism and accelerate tissue regeneration.
5. Artichoke (6.9%)
Fiber: 6.9 grams per 100 grams or 8.2 grams per medium-sized artichoke.
Artichoke has a balanced composition of nutrients. It contains vitamins (group B: B1, B2, B3; C, P, K), and calcium.
13. Brussels sprouts (3.5%)
Fiber: 3.5 grams per 100 grams.
Brussels sprouts have almost the same set of beneficial properties as broccoli. It is an important source of vitamin K, potassium and folate, prevents the formation of cancer cells (has antioxidant properties).
14-20: Fruits and berries
Significant amounts of dietary fiber can be obtained from most fruits and berries that grow on all continents of the globe. Some representatives are leaders in dietary fiber content.
14. Avocado (9.2%)
Fiber: 9.2 grams per 100 grams or 18.4 grams per medium-sized avocado.
The fruit contains over 20 vitamins and minerals. Particularly important: folic and ascorbic acids, potassium, copper, tocopherol. Polyunsaturated fats are important, occupying up to 30% of the volume of the fetus.
Avocado helps reduce total cholesterol and bring its individual fractions to proper values, prevents the development of diabetes mellitus and atherosclerosis of large arteries.
15. Pear (5.5%)
Fiber: 5.5 grams per 100 grams or 11.0 grams per medium-sized pear.
Pear goes well with any desserts; it contains a lot of fructose (it does not require insulin for absorption), folic acid, vitamins C and A.
16. Apple (5.4%)
Fiber: 5.4 grams per 100 grams or 9.72 grams per medium-sized apple.
Apples, like most fruits, are important suppliers of folic acid, as well as vitamins A and C.
Systematic addition of apples to the diet has a beneficial effect on health and helps prevent the development of atherosclerosis and cancer.
17. Raspberry (4.0%)
Fiber: 4.0 grams per 100 grams.
The berry has a significant range of antioxidant components. Raspberries contain a large amount of vitamins C and K.
Adding fresh raspberries to various salads prevents the appearance of malignant tumors and improves the health of the skin.
18. Prunes (3.4%)
Fiber: 3.4 grams per 100 grams.
Dried plums have a positive effect on the functioning of the digestive system: they effectively eliminate constipation and increase the bioavailability of proteins and carbohydrates received from food.
19. Orange (3.4%)
Fiber: 3.4 grams per 100 grams or 5.1 grams per medium-sized orange.
Orange is a unique and extremely healthy fruit. It contains: vitamins (B1, B2, B5, B5, C, PP, A), micro- and macroelements (potassium, calcium, magnesium, iron, phosphorus and sodium).
The product accelerates the motor activity of the digestive tract, prevents the processes of fermentation and decay of chyme, and helps reduce cholesterol in the blood plasma. Consumption of orange reduces the risk of sudden vascular mortality by 1.5 times.
20. Banana (2.6%)
Fiber: 2.6 grams per 100 grams or 3.12 grams per medium-sized banana.
Bananas contain a lot of vitamin C, potassium and magnesium.
21-30: Legumes
Legumes are leaders in the content of valuable digestive fiber and also have a wide range of beneficial properties. Their high effectiveness against type II diabetes mellitus and obesity has been noted.
21. White beans (10.5%)
Fiber: 10.5 grams per 100 grams.
White beans are widespread in almost all countries. It is rich in proteins, B vitamins and folic acid. Add to salads or meat dishes to increase nutritional value.
22. Pinto beans (9.0%)
Fiber: 9 grams per 100 grams.
It is one of the most popular products in the United States of America. Usually, beans are used to make a puree, consumed in pure form or as a side dish for meat products.
Pintos saturate the human body with valuable amino acids, calcium and iron, effectively eliminate constipation, and normalize the content of total cholesterol and glucose in the blood.
23. Black beans (8.7%)
Fiber: 8.7 grams per 100 grams.
Black beans are important sources of iron, magnesium and calcium, as well as protein (the product contains 9 essential amino acids). Usually used to prevent the development of atherosclerosis.
24. Peas (from 4.1 to 8.3%)
Fiber: 4.1 to 8.3 grams per 100 grams.
Peas contain a lot of iron and magnesium, which has a beneficial effect on the processes of digestion and synthesis of blood cells at the bone marrow level. Can be used for therapeutic purposes.
Peas are available fresh or canned and are the leader in consumption compared to other legumes. In Russian cuisine it is used to prepare soups, puree soups and porridges.
25. Lentils (7.9%)
Fiber: 7.9 grams per 100 grams.
There are many different types of lentils: brown (suitable for soups and stews), green (great with vegetable salads), red (used for making purees), black (serves as an excellent accompaniment for salads).
The plant contains a lot of valuable amino acids, folic and pantothenic acids. 100 g of lentils contain 14% of the daily requirement of vitamin B1, 28% copper, 25% phosphorus, 17% iron.
26. Mung or mung beans (7.6%)
Fiber: 7.6 grams per 100 grams.
The homeland of legumes is India. Mung beans have a balanced composition of vitamins, micro- and macroelements (C, B1, PP, B9, E, K, A, potassium, phosphorus, magnesium, iron, zinc, calcium, selenium, manganese and copper).
In folk medicine, mung bean is used to speed up metabolism and eliminate symptoms of digestive disorders.
27. Adzuki beans (7.3%)
Fiber: 7.3 grams per 100 grams.
Azuki beans are a traditional Japanese dish. On its basis, paste is made, which is a sweet dessert.
Contains a lot of vitamin B12, which stimulates erythropoiesis. According to some data, beans prevent the formation of cancer cells in the body and inhibit apoptosis.
28. Chickpeas or garbanzo beans (6.4%)
Fiber: 6.4 grams per 100 grams.
The plant is an important source of vegetable protein, iron and vitamin B6, which increases the bioavailability of proteins and fats from food, improves metabolic processes in all tissues, and causes an increase in the tone of skeletal muscles.
29. Purple beans (6.3%)
Fiber: 6.3 grams per 100 grams.
This type of bean is a traditional dish of Georgian cuisine. It is capable of changing its color during heat treatment.
Contains a lot of iron, prevents the development of atherosclerosis and type II diabetes mellitus, thereby having a cardioprotective effect.
30. Soybeans (6.0%)
Fiber: 6.0 grams per 100 grams.
Soybeans are traditionally used to make dishes such as tofu, miso or tempeh.
It can be used as a dietary replacement for meat and (not inferior in amino acid composition). Goes great with any vegetable or herb salads.
Daily norm
Fiber must be present in your daily diet.
For most women it is 25 g per day, for men it is about 38 g per day. Unfortunately, according to statistics, the majority of the population does not consume enough dietary fiber. It is extremely rare that the figure exceeds 15-17 g per day.
Depending on gender and age, the body's needs for dietary fiber vary. The minimum recommended amount of fiber (per day) is presented in the table below:
If the intake of dietary fiber is initially inadequate, it should be increased gradually to prevent the development of a number of side effects. These include: spasmodic pain in the lower abdomen, flatulence, stool disorders (more often diarrhea, less often constipation).
Proven benefits
Canadian scientists have proven that indigestible fiber helps increase the number of beneficial microorganisms in the digestive tract.
Maintaining an adequate microbiocenosis leads to normalization of body weight, improves the functioning of the immune system, increases the body's resistance to external infectious agents and, of course, normalizes the course of digestive processes.
A diet high in fiber, according to research, prevents constipation and helps reduce blood glucose.
- Eating whole grains and bran for breakfast. It is recommended to eat porridge based on whole grain cereals (rolled oats, oatmeal) every morning. Buckwheat also contains fiber.
- Eating fruits and vegetables with their peels on. It is the “skin” that contains a significant amount of fiber. The daily diet should contain about 300-350 g of fruits and 200-400 g of vegetables.
- Inclusion of legumes in the menu. Beans, peas and other crops are not inferior in the content of valuable nutrients and energy value to most food products.
- Replacing regular bread with whole grain bread(for example, rye). When baking baked goods yourself, it is recommended to use wholemeal flour.
- Eliminate white rice from your diet(especially polished). You need to eat more brown rice.
- Give preference to vegetables rich in starch(potatoes, sweet potatoes).
Following these simple tips will help you get your fiber intake in line and maintain a healthy digestive system.
Conclusion
Thus, fiber is an extremely important component of a healthy diet. A menu high in dietary fiber will improve the functioning of the gastrointestinal tract (eliminate dyspeptic disorders and, most importantly, prevent constipation). Fiber also has a beneficial effect on the health of the endocrine and cardiovascular systems.
In order to increase your dietary fiber intake, it is recommended to include more whole grains, vegetables and fruits.
