Is fiber useful? For this you will need. Choose Natural Sources of Fiber Instead of Tablets

Fiber is found in many foods that are tasty and loved by many, and not very, and even seemingly completely unsuitable for food. Nutritionists tirelessly insist that it is incredibly useful for humans and should always be present in the diet. Why fiber is so useful, as if it acts on the body and whether it can do harm - we'll talk in our article.

Fiber is present in greater or lesser amounts in every product that has a plant origin. It does not nourish our body with energy, it contains neither minerals, nor vitamins, nor any other nutrients. Chemical composition fiber can be varied because it is not defined chemical compound, which has a clear structure, but to a greater extent the generalized name of a group of carbohydrates, more precisely, plant fibers.

Fiber is the indigestible part of plants. At the same time, scientists divide it into soluble and insoluble. The first, in contact with a liquid, turns into jelly, the second remains unchanged, and when in contact with water, it swells like a sponge. Soluble fiber includes plant resins and pectins and can be found in seaweed, legumes, oats, barley, apples, oranges, and more. To insoluble - lignin, cellulose, they are found in seeds, vegetables, cereals, fruits, cereals. Often, plant foods contain both types of fiber at the same time, both of them must certainly be included in the diet.

Because the modern man consumes a lot of refined food that has been processed and contains a small amount of fiber, as a rule, the body lacks it. Now there are many special preparations with which you can make up for the lack of plant fibers. As a rule, they are processed plants. They can be eaten simply with plenty of liquid, or added to other foods, such as kefir or yogurt. Such products are produced by a lot of enterprises; they can be made in the form of powder or granules.

So, if you consider the composition of Siberian fiber, you can be sure that it is absolutely natural, it does not contain any chemistry. This weapon contains only rye and wheat shells, berry and fruit additives, nuts and another line natural ingredients. The same can be said about flax fiber, milk thistle, bran (which is also fiber), etc.

Fiber proc

Primarily, this product has a beneficial effect on the functioning of the gastrointestinal tract, and in fact the state of many organs and systems depends on its condition, as well as the appearance and general well-being. Soluble fiber is digested by the body for a very long time, thanks to which a person feels full for a long time. In addition, it slows down the absorption of sugar from the blood, helps lower cholesterol levels and remove toxins and metals.

Insoluble fiber improves the passage of food through the intestines and absorbs liquid in the process. This makes her excellent remedy treatment and prevention of constipation. It also gently cleanses the intestines from harmful accumulations.

To summarize, the benefits of fiber for the body are as follows:

Fiber for weight loss

There are many weight loss programs out there that include fiber. There is nothing surprising in this, because the ability to reduce the emotion of hunger, saturate, cleanse the intestines and reduce the calorie content of meals, makes it ideal remedy for weight loss.

That the consumption of vegetables and fruits is one of better ways getting rid of extra pounds and maintaining optimal weight, is now known to almost everyone and scientifically confirmed. Moreover, diets based on the use of these products can no doubt be ranked among the most popular. There are a great many of them, for example, vegetable diet, cabbage diet, grapefruit diet, fruit diet etc.

However, a fiber-based diet can, of course, and should include more than just vegetables and fruits. Legumes, seeds, whole grains, cereals, dried fruits, oatmeal, nuts are also excellent sources of fiber.

The main foods containing fiber, you can see in this table:

A person should consume 25 to 35 grams of fiber per day. If a main goal is weight loss, this figure should be increased to 60 grams. Those wishing to lose weight are advised to make a menu in such a way that about seventy percent daily ration occupied food rich in fiber. At the same time, it is better to eat vegetables with fish, poultry or meat. Fruits are best consumed separately, for example, as snacks, since it is desirable that the fiber in them pass through digestive tract without connecting to other components.

For achievement best results, in parallel with the increase in plant fibers in the diet, it is worth significantly reducing consumption or even abandoning pickles, alcohol, sweet, fatty, fried and other foods that contribute to the formation of extra pounds.

Try to eat vegetables and fruits raw, because after heat treatment a large part of the fiber is destroyed. Don't replace them fresh juices because they almost do not contain plant fibers.

There is another option for losing weight with fiber - consumption pharmaceutical products. Flax fiber is useful for weight loss, Siberian and wheat fiber, as well as milk thistle fiber, give a good effect.

Like taking fiber for weight loss

Pharmaceutical fiber can be consumed on its own or added to yogurt, kefir, salads and other dishes. At the same time, you should certainly significantly increase your water intake, you need to drink about two and a half liters per day, otherwise the fibers can clog the stomach. In order to reduce weight more noticeably, it is worth reducing the consumption of fats, flour and sweets.

The easiest way to take fiber is to place a tablespoon of the product in a glass of liquid, stir well and drink. This should be done three or four times a day, thirty minutes before meals. Wheat fiber for weight loss can be taken directly at the time of meals. It goes very well with soups and broth. Maximum dose similar fiber is 6 tablespoons per day.

You can try a more strict diet. For its implementation, it is allowed to use any fiber of your choice. The essence of the diet is as follows: daily you should drink four glasses of kefir with a tablespoon of fiber diluted in it. Kefir must certainly be low-fat or low-fat, it can be replaced with yogurt, also low-fat. In addition to it, you should eat about 200 grams of vegetables or fruits. You can not eat anything other than the recommended products. Such a diet should last no more than two weeks.

Kefir and fiber can be used not only for a diet, but also for fasting days. It is recommended to arrange them once or twice a week. During such days, it is allowed to drink only low-fat kefir with the addition of fiber. A liter of kefir must be divided by five equal parts and drink and during the day, pre-stirring in each tablespoon of fiber.

Whatever way you choose to lose weight with fiber, remember that it is recommended to start consuming it with small doses and gradually increase them to the required ones. This will help to avoid such unpleasant manifestations as bloating, flatulence, diarrhea, or, conversely, constipation.

The harm of fiber

Before taking on any form of fiber, you should consult a specialist, as each of them can have different impact on the body. For example, milk thistle fiber damage can show up when consumed in excess in the form of headaches and skin reactions. Caution should be taken by people with serious problems with cookies. The harm of fiber from flax seeds mainly lies in its laxative effect. Of course, for those who suffer from constipation, this property is useful inside out, but with diarrhea, it can really harm, exacerbating the problem.

Any type of pharmaceutical fiber, especially when consumed in large quantities, impairs the absorption of certain minerals and vitamins. So, wheat bran interfere with the absorption of iron and zinc, pectin in large doses- beta-carotene, psyllium in excessive amounts - vitamin B2.

At the beginning of the use of pharmacy fiber, bloating, flatulence, stomach pain, and constipation may occur. It should not be taken by pregnant women, it is also not desirable for nursing and children. Contraindications to the use of these products are intolerance to the components that make up their composition, stomach or intestinal ulcers, colitis, sharp forms gastritis.

Prok and Harm.Ru

Dietary fiber has a lot useful properties; in addition, it is necessary for the proper functioning gastrointestinal tract.

Fiber or dietary fiber can be, vegetables, legumes and whole grains These products are characterized by the highest fiber content.

The main benefit of fiber for the body is to prevent constipation and improve digestion in general. In addition, regular fiber intake helps reduce the risk of diabetes as well as heart disease.

Interestingly, inexperienced people sometimes believe that fiber-rich foods are often not very tasty. However, it is not. There is a ton of great food out there, both delicious and healthy. You just need to know three things:

• How much fiber should you eat per day
• What products contain it
• How to fit these foods into your daily diet

What is Dietary Fiber?

Fiber is the part herbal products food that is not absorbed by the body. Unlike other nutrients, such as fats, proteins, and carbohydrates, which are broken down and absorbed by the body, this is not the case with fiber. Instead, being practically "untouched", it passes through the stomach, small intestine, colon, and, in the end, completely on the way out, as they say. 🙂 It seems that what is the use of it? However, its transmigration through our body carries a lot of good points to maintain the health of the entire body.

Types of Fiber

There are two kinds regarding water solubility:

• Soluble fiber
• insoluble fiber

Soluble fiber

This type of fiber, when dissolved in water, forms a jelly-like mass that helps reduce blood levels. bad cholesterol and blood glucose levels. Soluble fiber is found in foods such as oats, peas, beans, apples, citrus fruits, carrots, barley and plantain (also a product :)).

insoluble fiber

This type of dietary fiber helps to move the contents of the intestine to the "exit". If you have a tendency to constipation, then you will be very useful insoluble fiber. It will not only reduce or completely prevent constipation (if used properly), but will also regulate the stool in general. This type of fiber can be found in whole wheat flour, wheat bran, nuts; in addition, you can consume vegetables containing fiber - fortunately, there are quite a few of them.

AT different products the amount of soluble and insoluble dietary fiber is different. To get the most out of both types, eat a varied diet (and, of course, as healthy and natural as possible).

Useful Properties of Fiber

Here is a list of the main benefits of fiber:

- Puts in order the excretory function. On the one hand, it increases the volume of the stool, on the other hand, it softens it. This in total greatly improves defecation, thereby preventing the formation of constipation, and internal poisoning of the body. If you have liquid stool, fiber, on the contrary, will make it more dense, because. it absorbs liquid. In some cases, it can even bring relief from irritable bowel syndrome.

- Regular consumption of dietary fiber (fiber) contributes to the maintenance of intestinal health. Diet with high content dietary fiber reduces the risk of developing hemorrhoids, as well as diverticulitis. Some of the fibers ferment in the intestines, which, according to some studies, can play a positive role in preventing colon diseases.

- Decreased blood cholesterol levels. Products with high content fiber (soluble) - these are legumes, oats, flax seeds and oat bran; if you consume them regularly, your general level cholesterol in the blood will be reduced by lowering low-density lipoprotein, or "bad" cholesterol. Epidemiological studies have shown that increasing dietary fiber can reduce blood pressure and inflammatory processes which ensures the health of your heart.

- Helps control blood sugar levels. Fiber, especially soluble fiber, can slow down the absorption of sugar, which for diabetics means improved blood sugar levels. A diet that includes insoluble dietary fiber can reduce the risk of developing type 2 diabetes.

- You can lose weight with fiber. food, rich in fiber, you have to chew longer, which gives the body extra time to signal that hunger is eliminated. When we eat refined food, it is absorbed easily and quickly, and the body does not have time to signal that the hunger has passed, and we need to stop eating. Therefore, people often overeat, hence excess weight. There is another point: food with fiber gives a feeling of fullness with less eaten, and this feeling lasts longer than from ordinary food. Therefore, not only can you lose weight, but you also feel full or full for a longer period of time. Another plus is that there are fewer calories for the same amount of food compared to refined foods, which again means preventing obesity.

There is still an uncertain effect of dietary fiber on colorectal cancer. Evidence that dietary fiber reduces the development colorectal cancer, are mixed: according to some, this is true (there is a decrease in cancer); according to others, either there is no effect, or there is a risk of aggravation. One way or another, this issue still requires further research.

How Much Fiber Should You Eat Per Day?

What Foods Contain Fiber?

We have already mentioned foods with more fiber; let's repeat again:

• Cereals and whole grains
• Fruit
• Vegetables
• Legumes
• Nuts and seeds

It should be noted that processed (refined) products, such as canned vegetables and fruits, juices without pulp, White bread and pasta, as well as non-whole grain cereals, contain much less dietary fiber than fresh, unprocessed foods. When grains are milled, the skin (bran) is removed, which naturally reduces the fiber content. Similarly, cutting the skin off vegetables and fruits also reduces the amount of dietary fiber in them.

Therefore, in order to provide yourself with enough dietary fiber, it is better to eat natural and fresh foods. You can also use fiber supplements, but keep in mind that fiber supplements won't provide you with the full range of nutrients found in regular natural foods. But, they are better than nothing, of course, especially if we are talking about alleviating specific problems: constipation, diarrhea, irritable bowel syndrome. You can consult your doctor about the best option food additives in your case.

How to Use Fiber?

The easiest option- there is fresh fruits and plenty of vegetables. Here are some more options:

- For breakfast, eat cereals, especially with bran and a high content of dietary fiber. If you already have your favorite cereal for breakfast, you can simply add a couple of tablespoons of wheat bran to it.

- Add more whole grains to your diet. You can use brown rice, wild rice, barley, whole wheat flour or other whole grains, whole wheat pasta, bulgur. Make sure the package says approximately 2 grams of fiber per serving.

- Add dietary fiber to baked goods. Whole grain flour is heavier than flour premium. In yeast breads, use a little more yeast or allow the dough more time to rise. If using baking powder, increase by 1 teaspoon for every three cups of whole wheat flour. Try adding ground grain bran or unprocessed wheat bran to muffins, cakes, and cookies.

- More fresh produce! Add more vegetables in soups and sauces.

- More beans! Eat more beans, peas and lentils. Beans are great in soups and salads. Lentils are good with many dishes, including as an independent breakfast dish (in my experience, they are digested easier than peas, but very nutritious). Peas also go well in soups, and as a side dish.

- Eat more fruits. Apples, bananas, oranges, pears and berries are good source dietary fiber.

- Healthy snacks. If you like to snack during the day, do it with benefit! Dried fruits, raw vegetables, whole grain cookies are great options. Nuts are also good for snacking, just do not get carried away with them when the main meal is approaching, because. ruin your appetite.

So, I think it's now obvious what fiber is good for; such a simple product that can seriously improve your health without requiring drastic changes in your diet (for the most part, these are supplements).

True, there is something else…

Side Effects of Dietary Fiber

If you start eating a lot of fiber at once, this can lead to flatulence (formation intestinal gases), bloating and cramps. To avoid similar troubles, add dietary fiber to your diet gradually, over several weeks, increasing the amount of fiber in food. This is how the bacteria in your esophagus gets used to the change in "environment". Also drink enough water, since dietary fiber interacts well with water, thereby improving the excretory functions of the body.

Losing weight is often associated with strict diets or strenuous exercise. But sometimes, to get rid of extra pounds, it’s enough just to build a diet correctly, including the right products. Special place Among them are plant fibers. Fiber for weight loss is not only effective in the fight against overweight but also useful for general condition health.

Benefits for weight loss

One of the causes of weight gain is excessive calorie intake. To avoid this, you need to control the appearance of hunger. It depends not so much on the amount of food consumed, but on its quality, in particular, the ratio of proteins, fats and carbohydrates, as well as the presence of fiber.

Including fiber-rich foods in your diet is beneficial for weight loss, as it allows the body to feel full faster with less food eaten. This is due to the fact that such products require more thorough chewing, during which the brain receives a signal of saturation.

Thus, adding to the menu vegetable dishes, salads, fresh fruits and vegetables, you can get rid of extra pounds while not limiting yourself in food and without suffering from constant feeling hunger.

The benefits of fiber for mild weight loss are due to several of its features. First of all, entering the stomach, its fibers quickly swell and fill it, creating a feeling of satiety. As a result, portions are significantly reduced while the body receives sufficient nutrients and does not suffer from dietary restrictions.

Passing then through the intestines, fiber restores its microflora, since it is a nutrient medium for the development beneficial bacteria. They, in turn, secrete enzymes that contribute to the formation of easily digestible fatty acids, which are a source of energy for bowel function.

Regular intake of fiber helps lower cholesterol and blood sugar levels. Connecting with the cholesterol contained in bile, fiber fibers help break down fats. In addition, vegetable fibers are very useful for improving the general condition of the body, since they:

• facilitate enzymatic function;
• cleanse the intestines of toxins, which can accumulate up to 20 kg in a lifetime;
• improve the functioning of the liver, spleen;
• absorb salt heavy metals prevent the development of colon cancer;
• slow down the digestion and absorption of carbohydrates, which slows down the rise in glucose levels after eating;
• speed up the time of digestion of food, thereby contributing to early satiety.

It is interesting! Cleansing the body, fiber also helps to cleanse the skin of acne and pimples, which is especially important in adolescence.

Contraindications

Vegetable fibers have a number of contraindications. Therefore, before you lose weight with fiber, it is important to make sure that it does not bring the body more harm than good.

It is recommended to use it with caution during pregnancy, as it can increase gas formation. In addition, with a large amount of fiber, the absorption of calcium worsens. Also contraindications include:

• flatulence;
• colitis, infectious enterocolitis;
• gastritis, open stomach ulcers;
• persistent digestive problems regular bloating belly.

It is not recommended to take a lot of fiber during the period postoperative recovery. If you have one or more contraindications, it is better to stop using fiber or consult your doctor first.

Foods containing fiber

Modern pharmaceuticals offer a large selection of ready-made fiber in the form of powders, tablets or capsules from different manufacturers. However, naturally occurring fiber is better absorbed by the body and acts more efficiently.

• peas, lentils, beans, beans;
• flax seeds, pumpkin, sesame;
• bran;
• oatmeal, barley, whole grains;
• artichokes, broccoli, Brussels sprouts;
• cranberries, blackberries, raspberries;
• pears, apples;
• avocado.

This is far from full list, it can be supplemented and expanded. In one amount or another, fiber is found in most products that appear on the table from time to time. By slightly increasing their number, you can effortlessly bring the amount of plant fibers in the diet to the required level.

What fiber to choose

There are two main types of fiber - soluble and insoluble. The first includes pectin found in fruits, resin found in legumes, alginase found in seaweed, helicellulose from barley and oats. Absorbing a large number of liquid, soluble fiber turns into a gel-like substance that fills the stomach, gives a feeling of satiety and has a good effect on the intestines. Pectin also has the ability to absorb bile acids and cholesterol, preventing them from entering the circulatory system.

Insoluble fiber includes cellulose and lignin. It is found in vegetables, fruits, legumes and grains. Like soluble fiber, this fiber also absorbs a large amount of water, swelling like a sponge, but retains its structure and is not digested by the body, accelerating the process of digestion and moving food along the tract, eliminating stagnation. Passing through the gastrointestinal tract, it absorbs all harmful substances, toxins, toxins and removes them from the body.

It is difficult to say which fiber is better for health or weight loss. Both types must be present in the diet, as each of them is useful for maintaining a balanced intestinal microflora. This is due to the fact that the bacteria that provide that balance prefer different environment for reproduction - both a gel-like substance of soluble fiber and undigested fibers. Optimal ratio soluble and insoluble fiber is 1:3.

The daily norm of fiber for an adult is 30 g. You can make up for its deficiency by including suitable products in the menu or with the help of pharmacy products. Pharmacies and online stores offer an extremely wide selection of fiber - grain, walnut, pumpkin, fructose, kelp, wheat germ, etc.

When choosing fiber, you need to focus on the composition and ratio of the two main types of plant fibers in it, as well as the main goal - losing weight or cleansing the body. As a rule, the packaging indicates what each product is best suited for.

How to take fiber for weight loss

There are two ways to use fiber for weight loss - by building your diet so that it contains enough plant fibers or using fiber in the form of dietary supplements.

In the first case, the menu is designed in such a way that at least 25 g of fiber is supplied to the body daily.

sparing diet

The requirements of this diet involve building a diet in such a way that 70% of the menu consists of foods rich in fiber. Otherwise, you can follow the usual regimen, but if you give up sweet, alcoholic, fatty and fried foods, pickles for the duration of the diet, then the result will be much better! Following such a diet, you can lose up to 7 kg per month.

Important! The transition to a diet rich in vegetable fibers should be gradual, otherwise unpleasant symptoms may occur. side effects- bloating, gastrointestinal upset.

The second way to follow a diet on fiber involves the use of a pharmacy product in the form of a powder. A few spoons are diluted in liquids, added to ready meals, or simply washed down with water. At the same time, you can both limit yourself in nutrition, and follow the usual regimen. Eating fiber will reduce hunger in the first case and reduce appetite in the second.

The last option is the softest, as it does not require any restrictions or efforts. It is enough to introduce 2 tsp into the diet. fiber half an hour before meals, leaving the menu in its usual form. This approach is more likely to gentle cleansing body, and not for effective weight loss, although a few kilograms can also go away along with toxins and other harmful accumulations.

Strict diet

This method is designed for two weeks and involves a strict dietary restriction. Two teaspoons of pharmacy fiber are mixed with a glass of kefir and taken 4 times a day after 3.5-4 hours. The daily norm of kefir in this case is no more than 1 liter. You can have snacks between meals. raw vegetables and fruits (100-200 g).

If you do not want to follow a strict diet, you can arrange once a week fasting days based on it. The rules will remain the same - 1 liter of kefir is divided into 4 doses and each glass is mixed with 2 tsp. fiber.

Rules for the use of fiber

When choosing fiber as a means for losing weight, it is important to know how to take it correctly so as not to harm the body. Main and prerequisite is enough water. During the period of fiber intake, the amount of fluid you drink should be at least 2 liters in essence. This will provide normal work gastrointestinal tract, the effectiveness of plant fibers and relieve unpleasant consequences: with a lack of fluid, the fibers will not reach the desired consistency and provoke constipation.

It is not recommended to start immediately with strict diet or include too many fiber foods in your diet. An organism that is not accustomed to such an amount of it simply cannot cope and can give out unpleasant and painful reactions. It is better to bring the amount of fiber to the recommended daily allowance of 25-30 g gradually, starting with 10 g, observing the sensations and gradually increasing the dosage if everything is in order.

Important! If, after starting the diet, bloating and heaviness lasts more than 2 days, it is worth replacing food, perhaps one of them causes individual reaction rejection.

Fiber (ballast substances, dietary fiber) is one of the most studied nutrients on the market. Published studies around the world have identified the benefits of a high-fibre diet as protection against cancer, healthy heart and even weight loss.

Dietary fiber, an often underestimated class, consists of long chains of individual units - saccharides. But unlike carbohydrates, which are found in starchy and sweet food, fiber is almost not exposed to the action of enzymes in the gastrointestinal tract. Instead, it actually passes unchanged through the stomach, small and large intestines, and is excreted from the body. That is why it is often called a rough food that promotes regular bowel movements.

In addition, other beneficial functions of fiber are noted, it contributes to:

• conservation normal level cholesterol and blood sugar levels;
• weight regulation;
• health of intestinal microflora;
• elimination of toxins.

To better understand how to deal with these tasks, consider two types of dietary fiber.

Soluble fibers:

• able to dissolve in water;
• have a viscous form (gel);
• easily absorbed by bacteria in the large intestine;
• commonly found in legumes and fruits.

Good sources of soluble fiber are beans, peas, rice bran, oats, barley, citrus fruits, and strawberries. Adding two to three servings of fruits or grains that are high in soluble fiber can provide powerful extra protection for your heart.

Insoluble fibers:

• do not dissolve in water;
• do not have a viscous form;
• less susceptible to the fermentation process;
• they are mainly found in grains and vegetables.

Now that you have an idea about the types of fiber, here are a few reasons to include them. large quantity into your diet.

1. Fiber Benefit: Lower Cholesterol

4. Fiber Benefit: Eliminate Toxins

When dietary fiber reaches the large intestine, it binds toxins, carcinogens, and excess estrogen to be excreted from the body. Otherwise, these toxic substances and excess hormones could be reabsorbed by the body.

5. Fiber Benefit: Gut Health

Billions of beneficial bacteria in the intestines, representing, live in symbiosis with the human body. While some are pathogenic, many are beneficial. Known to help strengthen our immune system, cleanse the walls of the intestines, fight against pathogenic bacteria. The most interesting thing is that fiber is food for beneficial microorganisms to grow and create strong and healthy colonies.

New research suggests that dietary fiber contributes to positive changes in the health of the intestinal microflora.

When fiber is fermented, it produces short chain fatty acid and other metabolites that stimulate the growth of healthy or friendly bacteria.

Researchers from Illinois have published a report describing the relationship between dietary fiber fermentation and bacterial growth. Among the epidemics of obesity, diabetes, metabolic disorders healthy intestinal microflora is what is necessary for the human body. It has been noted that people who keep her healthy are less at risk of developing diabetes and intestinal diseases. Scientists believe this is the main reason why we need more fiber in our diet.

New research from the University of Illinois shows a significant effect of dietary fiber on the amount intestinal bacteria. The subject of the study were two types of maize fiber. What was really interesting was the idea that certain types of dietary fiber are able to produce shifts in intestinal microflora. This means that in the near future, fiber and probiotics can be personalized based on the characteristics of the microflora of a particular person. This is of great importance for people suffering from obesity, metabolic disorders, gastrointestinal diseases.

Action Plan for Increasing Fiber in Your Diet

To take full advantage of the benefits of dietary fiber, you need to consume - 30 - 35 g of fiber per day. For women under 50, 25 g is recommended, for men - 38 g. After 50 years, the norm for women is 21 g, for men - 30 g.

It will take some time to adapt to this volume. So here are some tips for beginners:

1. Gradually increase your fiber intake over several weeks.
2. Drink plenty of fluids to soften the fibers and make it easier for them to move through the digestive tract.
3. Eat a balanced diet of soluble and insoluble fiber this will allow you to get the maximum benefit.

American scientists have witnessed the following statistics: the average US citizen consumes only 12 - 17 g of fiber per day instead of 20 -30 g. Since many do not want or cannot change their diet, you can use in addition to natural products, .

Sourced from blog.lef.org

Dietary fiber, or cellulose, is the main ingredient in all low calorie diets, the foundation proper nutrition and healthy diet. Until the 70s of the XX century, this most valuable component, so revered by nutritionists, was called "ballast" and was not at all regarded as necessary element daily diet. With the rethinking of the role of fiber in the functioning of the gastrointestinal tract, real market popularity came to it: dietary fibers began to be produced with different tastes and aromas, sold in pharmacies and supermarkets. the site will tell you which fiber products have the most, who needs to take dietary fiber and in what cases their use is strictly contraindicated.

What is fiber

Cellulose - common name complex carbohydrates contained in the plexus of plant dietary fibers. Being a type of cellulose, fiber cannot be broken down by our digestive system and enters directly into the intestinal microflora. Perhaps the most famous and useful property of fiber is the absorption of accumulated in human body harmful substances, poisons, pesticides and salts of heavy metals. Hollow plant fibers can absorb a volume of substances several times greater than their own volume. By the way, this explains another unique property fiber: once in the stomach, the fibers swell and provide a person with a feeling of fullness. This is used by nutritionists, advising diets rich in complex carbohydrates.

But the list of beneficial properties of fiber does not end there. Fiber speeds up metabolism, significantly reducing the time food stays in the digestive tract - thus, useful material are absorbed faster, harmful ones are excreted faster. Regular consumption of fiber-rich foods guarantees excellent bowel function, support for the functioning of the heart, liver, pancreas and lungs. Among other things, fiber helps to significantly reduce blood cholesterol levels.

There are several types of fiber (for example, pectin and cellulose), which, in turn, are divided into soluble and insoluble in water. It is important to eat a balanced amount of each type of food - and this means that bran alone daily allowance coarse dietary fiber does not replenish.

What foods are high in fiber

Given that the source of fiber is the plexus of coarse plant fibers, its largest amount is found in seeds, beans and cereals. That is why the diet of beans, grated carrots and cabbage, nuts, cereals and apples is considered the most effective and sparing diet.

A large number of soluble water fiber is found in green beans, grapefruits and lemons, pumpkin seeds, strawberries, black currants and gooseberries (almost all summer berries contain a lot of fiber). Nuts are also a rich source of plant fiber, but their consumption should be minimized - for all their benefits, they are very high in calories.

Also, fiber is found in bread and pasta - a person who does not follow a diet for weight loss can get some of the valuable substance by eating these foods daily. But the most popular source of fiber is in high-fiber crispbread. In addition to the fact that they contain the necessary concentration of cellulose and pectin, crispbread contains minimal amount calories.

Consuming insoluble fiber (lignins, cellulose) is just as important to the body as supplying soluble fiber. You can find insoluble fiber in almost all vegetables, but it is especially rich in it. raw carrot. The famous vitamin salad is the basis of any carbohydrate diet and a source of essential plant fibers.

The daily intake of coarse plant fibers is 30 grams. It is quite difficult to fulfill this requirement of the body - despite the fact that many vegetables and fruits are rich in fiber, in order to achieve the desired figure, they will have to be consumed in very large quantities.

To help those who come sublimated products. Bread and bran contain the maximum concentration of healthy fibers, replenishing the daily allowance and without adding extra calories to you.

Indications and contraindications

The vast majority of scholars agree that daily use in the food of coarse fibers - a necessity and basis correct operation gastrointestinal tract for each person. Thanks to fiber, the cleansing process of the body is launched, intestinal functions are restored, due to this, metabolism is gradually normalized, it becomes better skin, hair and nails, weight stabilizes.

However, coarse fibers can harm people suffering from acute stomach ailments. Ulcers, inflammation, gastritis and duodenitis are a reason to consult a specialist before switching to a complex carbohydrate diet. However, completely healthy people it is worth switching to the active use of fiber in stages - otherwise bloating, colic and indigestion are possible.

Foods rich in fiber

Bran with yogurt or juice, apples and bananas

Oatmeal on the water with dried apricots, raisins and dried apples

Vitamin salad of grated carrots and cabbage

- (strawberry, currant, raspberry, gooseberry) with light honey sauce

Bean, cilantro and walnut lobio

Cabbage salad with broccoli, Brussels sprouts and cauliflower

Summer salad of tomatoes, cucumbers and peppers

Light vegetable soup Minestrone

Lentil-tomato soup with herbs