What foods contain fiber that normalizes intestinal function? Fiber - gross, but necessary

04/15/2015 | 4101

Anna Krachek 04/15/2015 4101

The health benefits of fiber are difficult to overestimate. Pay attention to products that can provide you with it.

Dietary fiber is necessary for the normal functioning of our body. They support the digestive process, create a habitat for beneficial intestinal bacteria, help lower blood sugar levels and lose weight, and also prevent constipation.

People who eat a lot of fiber are less likely to suffer from cardiovascular disease, obesity, and type 2 diabetes. In addition, they live longer. How much fiber do you need to eat per day to achieve these results? Very little! The daily dose of dietary fiber is 25 grams for women And

38 grams for men.

You can get the required amount of fiber if you eat the following foods.

Pears

This fruit is not only very popular all over the world, but also very healthy. In addition to fiber, it contains fruit acids, vitamins C, PP, group B, and essential microelements.

Strawberry

The first summer berry is tastier and healthier than any dessert. It is rich in vitamin C, manganese, and powerful natural antioxidants. And fiber, of course.

Avocado

Soft avocado is a storehouse of healthy fats, vitamins C and E, and magnesium. Plus, it boasts a high fiber content.

Apples

The fruit, which we eat all year round, is an excellent supplier of iron, fruit acids, vitamins, antioxidants and fiber.

Raspberries

Flavorful and nutritious, the berries are rich in vitamin C, potassium and manganese, antioxidants and fiber.

Bananas

Bananas are quite high in calories, but they more than make up for this deficiency due to their high potassium content, vitamins C and B6, and fiber.

And green and unripe bananas contain huge amounts of resistant starch, which performs the same functions as dietary fiber.

Carrot

The crunchy, healthy root vegetable is rich in vitamins K and B6, magnesium, beta-carotene and, of course, fiber.

Eating beets normalizes blood pressure and increases performance due to large amounts of iron, copper, manganese, potassium and dietary fiber.

Broccoli

Green inflorescences are one of the healthiest foods in the world. Vitamins C, K, group B, folic acid, antioxidants, potassium, iron, manganese, fiber - this is not a complete list of useful substances contained in broccoli.

Popcorn

Don't be surprised, popcorn has healthy ingredients. Including dietary fiber. If popped corn is cooked without oil, it is also quite low in calories.

Fiber refers to substances that do not dissolve and are not absorbed by the body. At its core, it is ballast that has no nutritional value, but without it the gastrointestinal tract does not function properly, which causes a lot of health problems. That is why gastroenterologists and nutritionists recommend including fiber-rich foods in your diet.

According to its chemical composition, fiber belongs to the polysaccharides that make up the cell walls of all plants. That is why its main sources are herbs, grains and cereals, seeds, vegetables and fruits.

Fiber, often called dietary fiber, is a substance that is indigestible by digestive enzymes. Despite the lack of nutritional and energy value, it is necessary for the proper functioning of the intestines. Without fiber, it is impossible for beneficial intestinal microflora to exist - its surface is considered an ideal environment for their reproduction, and only intestinal bacteria are able to break it down into glucose and other substances.

In the 70s of the last century, it was fashionable to exclude fiber from the diet. However, already in the late 80s it turned out that fans of products without this substance are ten times more likely than “old-fashioned” consumers of dietary fiber to suffer from cancer. Tumors were found not only in the intestines and stomach, but also in other organs.

It turned out that fiber is the very cornerstone that allows you to protect the body from cancer and other dangerous diseases.

Many people call fiber a natural brush for the intestines and a vacuum cleaner for the whole body. It does not enter the bloodstream, since the size of its smallest particles is still larger than nutrient molecules.

Beneficial properties of fiber and its effect on the body

Fiber has a positive effect on all organs and tissues of the human body, although when it enters the digestive tract it is not absorbed into the liquid medium of the body, but undergoes long-term processing by intestinal bacteria and microorganisms. It takes a very long time to completely hydrolyze, and most of the fiber leaves the body in an undigested state. However, this is the whole “salt” - thanks to its special structure and properties, fiber has a diverse positive effect on the human body:

The effect of dietary fiber on the human body

1. Slows down the absorption of glucose in the small intestine, so that after eating there is no sharp increase in blood sugar. Absorption of carbohydrate occurs gradually over a long period of time.
2. Absorbs (absorbs) some fats, including cholesterol, which makes it possible to preserve blood vessels from atherosclerosis and eliminate the risk of excess weight accumulation.
3. Improves intestinal motility, protects it from the adverse effects of toxins and waste, eliminates the development of fermentation processes, and reduces the risk of damage to the intestinal wall. Fiber plays a major role in stool regulation by increasing stool volume.
4. Promotes the growth of colonies of beneficial intestinal microflora. Due to this process, stable immunity is formed, nutrients and vitamins are absorbed by the body in full, and the risk of intestinal and other infections is reduced.

Fiber is also indispensable for the process of weight loss.

Fiber swells in the stomach, making the feeling of fullness come faster and last a long time. This allows you to reduce portion sizes and reduce the number of meals. Consequently, the total caloric content of the diet decreases.

Main types of fiber

Fiber is divided into two main groups - insoluble and soluble fiber. Their features and properties are described in the table:

It is not advisable to consume only one type of fiber. For example, soluble fiber protects the intestinal walls from being too exposed to insoluble dietary fiber and prevents them from absorbing too much moisture. Without insoluble dietary fiber, the probiotic properties of soluble fiber are weaker.

What foods contain fiber?

Nutritionists call champions in the content of plant dietary fiber greens, vegetables, fruits, seeds and roots, fruits and berries. Especially a lot of fiber is contained in their shells, and in the pulp it is present in slightly lower concentrations.

You can find out which products contain such substances in large quantities from the tables.

Table No. 1 - fiber in vegetables (g/100 g of product)

Table No. 2 - fiber content in fruits and berries (g/100 g of product)

Table No. 3 - fiber content in cereals and legumes (g/1 cup of cereal)

Table No. 4 - fiber content in pasta (g/1 cup of product)

Table No. 5 - fiber content in bread (g/1 serving-slice)

Table No. 6 - fiber content in nuts and seeds (g/1 cup of product)

To increase the benefits and meet the body's need for nutrients and vitamins, it is recommended to include foods from each group in your diet daily. This means that the daily menu should contain vegetable dishes, cereal porridge, salads and side dishes from vegetables, nuts, seeds and bread, berry and fruit dishes.

Daily fiber intake: deficiency and excess and their consequences

At the initial stage, the amount of fiber per day should be about 5-15 g. If the digestive system is functioning normally, the daily dose of dietary fiber can be increased by 5-7 g per day until the daily dose reaches the recommended value.

The daily fiber requirement is determined individually, but most nutritionists advise consuming at least 35 g of dietary fiber per day. In this case, the proportion of insoluble fibers should be slightly lower than soluble fibers (ratio 2/3). If before switching to such a diet there was not enough dietary fiber in the diet, it is worth increasing their amount gradually. In this case, you can avoid several problems:

• constipation;
• exacerbation of chronic gastrointestinal diseases;
• flatulence;
• dehydration of the body.

At the initial stage, the amount of fiber per day should be about 5-15 g. If the digestive system is functioning normally, the daily dose of dietary fiber can be increased by 5-7 g per day until the daily dose reaches the recommended value. If you consume a large amount of dietary fiber, the body will need up to 2.5 liters of water daily, because fiber absorbs a lot of liquid, and if it is not enough, constipation can occur.

A lack of dietary fiber in the diet leads to dysbiosis and intestinal dysfunction, general intoxication and decreased immunity, and sometimes to cancer. Too much fiber in the diet is also dangerous. If a large amount of fiber is added to dishes, especially coarse insoluble fiber, there is a possibility of inflammation of the mucous membrane of the stomach and intestines and chronic constipation. Remember, everything needs moderation.

Be sure to read about it

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.

It is impossible to imagine the diet of a modern person without dietary fiber, which back in the 70s of the last century was considered an absolutely useless substance for the body. Let’s find out on the “Lose Weight Without Problems” portal whether it is actually as useful as the advertising of some network companies screams about it. What foods are rich in fiber? And in what cases can rough plant foods harm the body?

What is fiber?

Fiber is dietary fiber of plant origin, which passes through the gastrointestinal tract almost unchanged, i.e. are not digested by the body and do not break down into their component parts. Different plants contain different amounts of dietary fiber, but the main concentration is in the stems, seeds and peel.

Dietary fiber is divided into soluble and insoluble. The first are called pectins or alginates: they can be found in oat bran, some fruits and berries, as well as leaf ones.

Sources of soluble fiber have a tender pulp and thin skin, so the body can break it down to a jelly-like state to the best of its ability.

The gastrointestinal tract is not able to process coarse insoluble dietary fiber due to the lack of necessary enzymes, so they leave the human body unchanged.

But they are capable of absorbing huge amounts of liquid combined with waste and swelling. Mushrooms, grains, vegetables and seeds contain types of coarse fibers such as cellulose and lignin.

The most beneficial for the body is the symbiosis of pectin and coarse dietary fiber in a 3:1 ratio, so the diet should be as varied as possible.

Beneficial properties of fiber

• We have to make a lot of effort to chew rough food. This process is accompanied by the release of a large volume of saliva, which has an antimicrobial effect, which has a positive effect on the general condition of the oral cavity.
• , stimulate the gastrointestinal tract and relieve constipation.
• Plant fibers, entering the intestines, cleanse the body of toxic compounds, toxins and allergens, and also prevent the formation of putrefactive masses.
• The body is cleansed of bad cholesterol and blood sugar levels decrease.
• Eating foods with a lot of fiber, after which a person feels full for a long time, effectively helps the weight loss process.

So, it is difficult to overestimate the benefits of fiber for the body, especially during weight loss. Therefore, dietary fiber is now created artificially in the form of dietary supplements, but in terms of usefulness they are naturally inferior to their analogues of natural origin.

An adult needs from 25 to 35 grams to ensure normal bowel function. fiber per day. So that you can easily determine the amount you need, in this article, foods rich in fiber are combined into a list. When eating a diet poor in dietary fiber, nutritionists advise taking approximately 1 tbsp. l. .

What are the dangers of deficiency and excess of fiber in the diet?

For a long time, plant fibers were considered by scientists to be useless ballast for the body and their role in maintaining human health was underestimated. But it turned out that their lack of food can lead to such serious health problems as:

• Pathologies of the gastrointestinal tract, which may be accompanied by constipation, decreased peristalsis, and dysbacteriosis.
• Haemorrhoids.
• Cardiovascular diseases, threat of stroke and heart attack.
• Diabetes.
• Obesity.
• Cholelithiasis.
• Malignant tumors of the rectum.

It is not surprising that most girls who want to quickly lose extra pounds suddenly switch to foods rich in plant fiber. This approach is fundamentally wrong, because its excess can cause such phenomena as:

• Constipation, diarrhea, increased gas formation, abdominal pain.
• Nausea, vomiting.
• Dysbacteriosis, impaired intestinal motility.

Looking for foods high in fiber

The list of such products is quite long, so do not rush to buy special dietary supplements at the pharmacy. With proper organization of the diet, even dietary food can be varied and tasty; the main thing is to introduce such products in stages, determining the body’s reaction.

The undoubted leader among products in terms of dietary fiber content is bran. There are a lot of them in legumes, mushrooms, cereals, seed products, nuts, fruits, dried fruits, vegetables and berries. Below is a list reflecting the amount of fiber per 100 grams. product.

So, foods rich in fiber - table 1.

For your convenience, the fiber content in vegetables, fruits and berries is shown in Table 2.

There is practically no dietary fiber in flour products, animal fat, vegetable oil, fruit and vegetable juices, meat and fish. And this is not a reason to completely abandon their use in favor of coarse plant foods, but you can gradually replace wheat bread with whole grain bread, and instead of sweet juices, make it with the addition of fruits and berries.

Fiber and protein are a direct path to your dream figure

Sometimes a strict diet or the desire to become the owner of a sculpted body forces people to limit or completely eliminate the consumption of carbohydrates by increasing the proportion of proteins. This can cause constipation, flatulence and lack of nutrients in the body. To continue to lose weight and gain muscle on a high-protein diet and feel good at the same time, you need to diversify your menu with foods high in dietary fiber.

Below we provide a list of foods that contain both protein and fiber. They have one clear advantage for those losing weight: they slow down the process of converting carbohydrates into glucose. A person stays full longer, and glucose is not stored on the sides in the form of fat deposits.

So, foods rich in fiber and protein, list of products:

1. Legumes and grains: beans, soybeans, brown rice, chickpeas.
2. Seed products and nuts: pumpkin seeds, walnuts, almonds, hazelnuts, cashews.
3. Vegetables and fruits: avocados, bananas, spinach.

The list can also be supplemented with tofu, soy asparagus and whole grains.

Modernizing a protein diet by including fiber products in the diet not only speeds up weight loss, but also makes this process comfortable for the body. In addition, fiber is an excellent tool for cleansing the body of bad cholesterol and excess sugar.

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

Berries and fruits

Fruits (pears, apples, apricots, grapes, bananas), as well as berries (currants, raspberries, strawberries) provide the body with fiber. The diet should include 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, and 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 in fruits and vegetables

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)

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.