Products high in plant fiber. What foods are rich in fiber and why is it needed?

Fiber is an important component of any healthy diet. Fiber is found only in plant foods (grains, fruits and vegetables) and increases the bulk of our food, allowing the digestive system to move digested food more easily. Regularly consuming enough fiber helps prevent constipation and certain types of cancer (bowel and rectal cancer). However, for diseases such as diverticulitis and chronic diarrhea, the patient may be prescribed a diet low in fiber. In addition, some people suffer from fiber intolerance and too much fiber can lead to stomach discomfort and diarrhea. Follow a low-fiber diet as prescribed by your doctor to relieve your gastrointestinal upset and feel much better.

Steps

Avoid high fiber foods

Consume less fiber than the recommended amount. If fiber is bad for your health or causes you some discomfort, you may need to start consuming less fiber than recommended for the average healthy person.

Minimize the amount of fiber in meals and snacks. Fiber is found in a number of foods, including grains, fruits, vegetables and legumes. Reducing the amount of fiber in meals and snacks will reduce your overall fiber intake and may help relieve symptoms of gastrointestinal distress.

• Choose low-fiber fruits or remove the fibrous parts of the fruit. For example, eat applesauce rather than the apple itself, as the peel contains a lot of fiber, or drink 200 ml of juice daily. Low-fiber fruits include: canned fruits, cooked fruits, and fruits without peel or peel.
• Choose vegetables that are low in fiber or remove the fibrous parts of the vegetable. For example, peel potatoes or remove seeds from zucchini. Low fiber vegetables include: canned vegetables, cooked and very soft vegetables, seedless vegetables and 100% vegetable juice.
• Choose grains that are low in fiber. Avoid foods that are 100% whole grains as they are high in fiber. Examples of low-fiber grains include: white rice, white bread, semolina or rice, and pasta.

1. Reduce your intake of insoluble fiber. There are two types of fiber - soluble and insoluble. Insoluble fiber is sometimes called “solid food” because its main job is to speed up digestion.

2. Minimize your consumption of fiber-rich foods. Many food companies are now adding fiber to various products to increase fiber intake. Fiber can be added to foods that usually contain very small amounts. You, in turn, should reduce the consumption of such products to a minimum. Examples of foods to avoid include:

   • Orange juice with pulp and added fiber
   • Artificial sweeteners with added fiber
   • Yogurts with added fiber
   • Soy milk with added fiber
   • Granola or bread with added fiber (before adding additional fiber, these foods have little initial fiber content)

3. Stop consuming fiber supplements. There are a wide variety of dietary supplements that can increase your overall fiber intake. But if fiber is harmful to your health, you should stop taking such supplements.

   • Stop taking stool thinners and foods containing added fiber.
   • Avoid taking vitamins and fiber capsules.
   • Do not add crushed fiber or psyllium husks to food or drinks.

4. Make a meal plan. Creating a plan will help you plan all your meals and snacks for the day and provide an overall outline that you can stick to throughout the week.

   • Calculate how much fiber each meal or snack will contain, as well as your total fiber intake for the day.
   • A meal plan will allow you to modify meals, replace or eliminate foods so that you don't eat more fiber than you should.
   • Take the time to plan your meals and snacks for the entire week. Include in this plan all the foods and snacks that you usually eat every day. If necessary, make similar plans for subsequent weeks.

   Returning fiber to the diet

   1. Consult your doctor. It is quite common for people to start a low fiber diet for medical reasons. Before starting a high-fiber diet or returning to consuming high-fiber foods, you should always consult with your doctor.

      • Your doctor will tell you about specific dates within which you should return fiber products or tell you about limits on fiber intake.
      • Be sure to ask him about what types of fiber you can eat, how you can bring fiber back into your community, and what the long-term outlook is for you.
      • Don't forget that any time you add or subtract large amounts of fiber, you are likely to experience changes in your bowel habits, such as bloating or constipation.

Well, who among us has not heard of fiber? About its benefits for the body, its importance for dietary nutrition. Today, many different medications and dietary supplements have appeared, the basis of which is fiber, or dietary fiber, which, in principle, is the same thing. Let's figure out how beneficial fiber is for the body, where it is found, and whether this herbal product, so advertised by some network companies, is suitable for everyone.

General characteristics of fiber

Fiber or plant fiber is a complex form of carbohydrates found in the membranes of higher plants. It is also often called cellulose. People use it for food, as well as for the production of various industrial goods. From a chemical point of view, fiber is a complex polysaccharide responsible for the formation of the cell walls of higher plants.

Fiber-rich foods

The indicated amount is approximate amount per 100 g of product

Daily fiber requirement

On average, a person's daily fiber requirement ranges from 25 to 35 grams per day. Some nutritionists advise that if you have a malnutrition, low in fiber, consume about 1 tbsp. wheat or rye bran - the leader in the content of such healthy dietary fiber. Also, fiber is sold at the pharmacy, but this is a last resort; it is still better to normalize your diet. It is said that ancient people consumed up to 60 grams of dietary fiber per day!

The need for fiber increases:

• With age. The body's greatest need for fiber occurs at age 14 and lasts until age 50. Then the need for plant fibers decreases by 5-10 units.
• During pregnancy, the volume of food consumed increases proportionally.
• With sluggish functioning of the gastrointestinal tract. In this case, fiber normalizes intestinal function.
• When the body is slagged. Plant fibers act as a broom, cleaning the intestinal walls.
• For vitamin deficiencies and anemia. The body is cleansed, the absorption of vitamins improves.
• If you are overweight. Thanks to the normalization of the digestive system, weight loss is observed.

The need for fiber is reduced:

• With excessive gas formation (flatulence).
• During exacerbation of gastritis, pancreatitis and other inflammatory diseases of the gastrointestinal tract.

Digestibility of plant fiber

Despite the fact that fiber (dietary fiber) is not digested in the human body, it is nevertheless very beneficial for our health. Fiber is important for the stomach (it creates the volume of food necessary for proper functioning), and also plays an important role in its subsequent evacuation.

Beneficial properties of fiber and its effect on the body

In addition to its beneficial effects on the gastrointestinal tract (cleansing, stimulation of gastrointestinal motility), fiber activates digestive enzymes in the intestines. It is necessary to maintain normal microflora in the intestines and eliminates dysbiosis.

According to some studies, fiber promotes the proliferation of beneficial microflora and also prevents the development of harmful microorganisms.

Medical sources indicate that dietary fiber is very beneficial for patients suffering from diabetes by reducing the rate of absorption of carbohydrates, which protects the body from a sharp increase in blood sugar levels.

Fiber removes toxins and waste from the body and reduces the concentration of harmful fats. Due to this, the liver also heals. Metabolic processes in the body begin to proceed faster, which contributes to weight loss, to the great joy of those who want to lose weight.

Interaction of fiber with essential elements

In medicine, essential elements are usually called substances that are indispensable for the functioning of the body. Fiber interacts with bile acids and water, affecting fat and glucose metabolism in the body. Excess fiber makes it difficult to absorb iron, as well as some vitamins and minerals. Dietary fiber neutralizes the effects of certain medications. In particular, psychotropic substances, antidepressants.

Signs of lack and excess of fiber:

Signs of lack of fiber in the body:

• overload of the body with waste and toxins (unpleasant body odor);
• problems with blood vessels;
• sluggishness of the gastrointestinal tract;
• exacerbation of diabetes mellitus;
• excess weight.

Signs of excess fiber in the body:

• flatulence, bloating and other intestinal disturbances (diarrhea, constipation);
• nausea, vomiting;
• disturbance of intestinal microflora and gastrointestinal motility.

Fiber for beauty and health

The optimal amount of fiber in the body eliminates the feeling of hunger and stimulates metabolism. That is why fiber is one of the tools in the fight against extra pounds.

Low-carbohydrate, high-protein diets cause some gastrointestinal discomfort but are nonetheless popular for their effectiveness in weight loss. By slightly modernizing such a diet, supplementing it with foods rich in fiber, you can improve the health of your body and even speed up weight loss.

Our food has truly miraculous properties, because by balancing your diet, you can get rid of many diseases or prevent their development, lose weight and even become younger and more beautiful. From products we obtain all the substances necessary not only for growth, but also for the renewal of body tissues. One of these beneficial substances is fiber.

The benefits of fiber

What are the benefits of fiber? Much is known about the wonderful properties of fiber (or dietary fiber - components of plant cell membranes): it lowers cholesterol levels in the blood and blood pressure, stimulates digestion, speeds up metabolism, removes waste and toxins from the body, promotes cell renewal and helps preserve youth. And, in addition, it contains few calories, but at the same time quickly causes a feeling of fullness and thanks to this prevents us from gaining extra pounds. No wonder fiber is considered a panacea for many diseases.

Natural, unprocessed foods are especially high in fiber, such as whole grains, legumes, and fresh fruits and vegetables.

Indeed, in terms of the content of fiber and other useful substances - vitamins, mineral salts and microelements - products of plant origin have no equal. Vegetables, fruits and greens are easily absorbed by the body and strengthen the immune system. No wonder dishes made from them have become real bestsellers among fans of healthy eating.

By constantly including them in your diet, you will reduce the risk of developing coronary heart disease, diabetes, colon cancer and other dangerous diseases. Such products are especially recommended for those who suffer from excess weight.

Unlike natural foods, refined foods contain little or no dietary fiber.

But dietary supplements and multivitamin preparations, which are now so widely advertised in the media, cannot replace fruits, vegetables, legumes and whole grains. If you really care about your health and take care of your figure, plant-based products should be included in your menu regularly.

But do not forget that everything is good in moderation: too much fiber can cause flatulence and other unpleasant consequences.

What foods contain fiber?

These are wheat bran, bread (rye flour, Borodino, whole grain flour), porridge (buckwheat, pearl barley, oatmeal, wheat), nuts (almonds, pistachios, hazelnuts and walnuts), mushrooms, legumes (green beans, peas, lentils ). Vegetables: cabbage (Brussels sprouts, cabbage), carrots, beets, zucchini, pumpkin, tomatoes. There is also a lot of fiber in greens - parsley, dill, lettuce, green onions. And also in fruits, dried fruits and berries - such as black currants, dried apricots, dried apples, raisins, prunes, pears, oranges, bananas, apricots, raspberries, strawberries and others.

Which foods have more fiber? There is especially a lot of it in wheat bran, dried apricots, black currants, dried apples and raisins.

Let's talk about some of these products in more detail.

Grain bread

Our ancestors ate mainly bread made from whole grains, and consumed products made from refined flour only occasionally, on holidays. Whole grain, or wallpaper, flour is very healthy, it contains the germ, as well as the fruit shells of the grain - bran, rich in proteins, fiber, vitamins and minerals. Refined flour is devoid of them, and although baked goods from it turn out to be very fluffy and tasty, it does not provide any health benefits.

In addition, grain bread is low in calories, but quickly creates a feeling of fullness - an ideal option for those who care about their figure and want to get rid of extra pounds. Fiber reduces blood glucose levels, so grain bread is also recommended to be included in the diet of diabetics.

Rye or black(also called zhitny) sour bread was known in Rus' back in the 11th century. By 1626, there were already 26 varieties of it - they are mentioned in the royal decree “On grain and calach weight”. This bread is prepared on the basis of rye flour: sifted, wallpaper, peeled, etc. Today there are many varieties of rye bread, one of the most common among them is Borodinsky. Their own varieties of rye bread are baked not only in Russia, but also in Belarus (Narochansky, Radziwill), Finland (Ruislimpu, Reikäleipä), Germany (pumpernickel), and in the Baltic countries (Palanga, Viru, Latgalian, etc.).

Black currant

Black currants also contain a lot of fiber. It surpassed all other berry crops in terms of the content of other useful substances. It contains a lot of vitamin C (to get its daily dose, an adult needs only 30-60 g of these berries) and vitamin P (100 g of berries - from 5 to 10 daily doses), contains B vitamins, carotene, and minerals (iron, magnesium, manganese and others), tannins and pectic substances, organic acids. Black currant strengthens the walls of blood vessels, improves hematopoiesis, lowers blood pressure, and is an excellent remedy for the treatment and prevention of infectious diseases. This miracle berry also improves metabolism and prevents excess weight.

Apples

“An apple a day keeps the doctor away,” says an English proverb. Of the 15 vitamins necessary for humans, 12 were found in apples. These are vitamins B, C, E, P, carotene, folic acid and others. These fruits also contain many minerals (potassium, phosphorus, sodium, magnesium, iodine, iron), sugar (fructose, glucose, sucrose), large amounts of pectin and fiber. Apples cleanse the body of waste and toxins, reduce cholesterol levels in the blood and activate digestion processes. By including fresh and dried apples in your menu every day, you will significantly reduce the risk of developing cardiovascular diseases and cancer. And besides, you can maintain your youth for a long time, because apples are rich in antioxidants that protect the body's cells from aging.

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

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.

To perform various functions, our body needs nutrients such as vitamins and minerals, along with them, fiber is equally important for the body. Each of these nutrients is necessary for the normal functioning of various internal organs.

In the process of healthy digestion, promoting the rapid elimination of waste from the body. A diet lacking fiber can lead to constipation and other digestive problems. This means it is extremely important to include fiber in your daily diet. Removing waste and toxins from the body helps improve skin color. In addition, a diet that includes foods high in fiber reduces the risk of developing hemorrhoids, lowers cholesterol and blood sugar levels, helps maintain a healthy weight, and reduces the risk of colon cancer, heart disease and type 2 diabetes.

Sources of fiber (dietary fiber) include fruits, vegetables, legumes, nuts and seeds. Green leafy vegetables and fresh fruits top the list of best high-fiber foods.

GlavRecipe.Ru presents list of foods containing fiber, with which you can easily increase the fiber content in your daily diet. Fiber (dietary fiber) content information can be found on the label of most packaged foods.

Download the table of fiber content in food products

You can download list of fiber-rich foods to your computer in various formats:

• in MS Excel format, 58.0Kb;
• in PDF format, 160.4Kb;

The table in these files, for ease of printing and subsequent use, is placed on one page of A4 sheet.

Be sure to print or bookmark this food fiber table. Knowing these foods will help you make healthy food choices to maintain a healthy weight and normal cholesterol and blood sugar levels.