What is fiber and how it is useful for the body. Why do we need fiber, and where to get it

Many of our favorite foods contain fiber. What is it? The coarsest plant fibers that make up cabbage leaves, the peel of vegetables and fruits, legumes and seeds. In fact, our stomach cannot digest fiber, which is quite complex shape carbohydrates. Why, then, nutritionists strongly recommend constantly enriching your diet with it, and what are the benefits and harms of fiber - later in the article.

Is fiber good for the body?

First of all, fiber has a positive effect on the functioning of the digestive tract, on which the general condition of the body and appearance. Soluble fiber is digested for a long time, thanks to this, the feeling of satiety does not leave us. long time.

Insoluble fiber facilitates the easy passage of food through the intestines, while absorbing water.

Thanks to, the process of digestion of food is accelerated at times, which contributes to its rapid removal from the body, cleansing the intestines.

The benefits of fiber for the body are as follows:

lowering blood cholesterol levels. Scientists have proven that people who eat fiber-rich foods have 60 percent lower cholesterol levels than those who ignore these foods;
prevents the appearance of stones in gallbladder;
removes toxins from the body;
prevents some bowel diseases and helps fight them. For example: healing properties flax fiber, envelop the walls of the stomach with mucus that can fight inflammation and heal wounds;
reduces appetite. When fiber enters the stomach, it absorbs liquid and swells, thanks to which the feeling of satiety does not leave us for a long time. And if you regularly consume fiber before meals, fast satiety and a long feeling of satiety are guaranteed;
fiber has the ability to lower sugar levels, which prevents the development diabetes;
promotes the activation of intestinal digestive enzymes;
prevents the development of colon cancer;
normalizes microflora;
slows down the process of digestion of carbohydrates;
helps in the fight against overweight;
cleans the intestines from toxins.

The benefits of fiber for weight loss

In most weight loss programs, fiber is an integral part. Its amazing abilities: to reduce the feeling of hunger, filling the stomach, cleanse the intestines, saturate and reduce the calorie content of foods, make it an excellent tool for losing weight, without harm to the body.

Consumption of fruits and vegetables is one of the better ways to fight against the hated kilograms.

Important! Eat raw, as the fiber fibers are destroyed during heat treatment.

Another option for losing weight with fiber is pharmacy products: flax fiber, Siberian, wheat and milk thistle fiber.

What is the healthiest fiber?

Fiber is divided into two types, soluble and insoluble. Soluble fiber removes cholesterol from the body, thereby preventing its absorption into the blood. Insoluble fiber absorbs fluid to improve function gastrointestinal tract.

Each species performs a specific function and is beneficial to the body in its own way. But still, the fiber that is in the composition of the product, and not isolated (pharmacy), is considered the most useful.

In addition to vitamins, minerals, protein, fats and carbohydrates, our body needs one more important element, which does not have nutritional value, but has many useful features. This is fiber. According to statistics, only about 5% of urban residents consume adequate amounts of fiber. But fiber is an important element in the prevention of cancer and cardiovascular disease, type 2 diabetes, obesity, hormonal problems. Fiber is also important for good digestion.

What is fiber?

Fiber is an indigestible dietary fiber that is found only in plant foods - cereals, vegetables, fruits, legumes, nuts. Fiber does not provide energy to the body in the form of calories or vitamins and minerals. It is not digested in the stomach. The process of fiber breakdown occurs in the intestines. Some of its species do not split at all, but play an important role in cleansing the body, working like a kind of brush in the intestines. Cabbage and carrot salad, rich in fiber, was called “Metelka” in Soviet canteens for a reason.

Sources of fiber

The simplest and most "hard" source of fiber is wheat bran. You can buy them at pharmacies or stores. healthy eating. But most nutritionists do not recommend starting cleansing the body with bran, because you need to gradually increase the amount of fiber in the diet. The easiest way to do this is to add vegetables and whole grains to your menu. string beans, leafy vegetables, broccoli and other types of cabbage, carrots, beets, bell pepper- these vegetables should regularly appear on your table in different dishes. Beans too good source fiber. Seeds (flax, sesame, chia), nuts, berries with seeds (raspberries, strawberries, grapes, black currants), fruits also help cleanse the body.

Healthy heart

Increasing fiber in the diet reduces the risk of disease of cardio-vascular system, heart attack and stroke. This is due to the fact that fiber-rich foods lower the level of "bad" cholesterol in the blood, preventing plaque from forming on the vessels. In addition, fiber contributes to the normalization of weight, which also has a beneficial effect on heart health.

Fiber and sugar

Fiber prevents the rapid absorption of sugar into the blood and normalizes its level in general. Therefore, an increase in the amount of dietary fiber in the diet is a prevention of the development of type 2 diabetes, pancreatic diseases, the formation of stones in the gallbladder and kidneys. Fiber makes you feel full, so you don't crave sugary snacks throughout the day. fruit juices do not contain fiber, therefore, they are harmful to health, causing a jump in sugar. But the same fruits, eaten whole or at least in the form of a smoothie, are absorbed better. If you can't imagine your day without a glass orange juice, keep a handful of bran on hand. They help the body absorb sugar gradually.

Purgation

After consumption, fiber swells and speeds up the digestion process, cleansing the intestinal walls. As a result, many beneficial processes in the body. A healthy gut affects the functioning of the hormonal system, that is, it can be said that fiber can affect the relief of symptoms of PMS in women, mood swings and general hormonal background. good digestion also affects the appearance, since inflammatory processes in the intestines lead to inflammation on the skin, and also worsen the condition of the hair. In addition, the intestines are responsible for the absorption of vitamins and minerals. But in this moment lies back side fiber properties. If there is too much of it, then the digested food can leave the intestines too quickly and the trace elements will not have time to be completely absorbed. The norm of fiber for an adult is about 30 g per day. This is about 5 servings of vegetables and fruits, whole wheat bread and a serving of cereals or legumes. Swap processed grains and flours for whole grains to increase the amount of healthy fiber in your diet.

Good to know

Increase fiber in your diet by drinking more water. This will help the intestines do their job better. Also, make sure you have enough foods containing probiotics in your diet. These are thermostatic dairy products, natural kvass, sauerkraut, tomatoes, buckwheat, asparagus. Probiotics and fiber work much better together to ensure a healthy gut microflora.

Do not increase the amount of fiber in your diet drastically. This can lead to malfunctions in the intestines - bloating, diarrhea, or, conversely, constipation.

Fiber was considered a dietary fiber a few decades ago. Official science did not see in it great benefit and even at times recognized it as harmful to the body. Today fiber is "rehabilitated". Programs about healthy eating, magazines and websites are full of the term " coarse fiber". How coarse is fiber for the human body, and what does it bring in itself - benefit or danger?

Fiber - only found in plant foods

Fiber is part of plant products, the term "fiber" combines polysaccharides of various structures, that is, according to the chemical structure, this complex carbohydrates. Such carbohydrates form the framework of plants. There is no fiber in animal organisms, do not look for it in vain in meat products or fish.

Fiber is not digested by digestive enzymes
Fiber passes through the stomach and intestines
Fiber stimulates work digestive tract

Fiber, or dietary fiber, is insoluble and soluble.

Insoluble fibers include voluminous and thick fibers that are not able to dissolve in water, participate in the formation of a food bolus, are found in vegetables and whole grains. These fibers are also called coarse fiber.
Soluble fibers are small fibers, they can be dissolved in water, they are responsible for normalizing blood sugar levels, lowering cholesterol. These fibers are found in oatmeal and barley groats, nuts and berries, legumes and fruits.

Most plant foods contain both soluble and insoluble fiber. Raw herbal products- a reliable source of fiber. It is not found in dairy products and meat, in sugar.

The value of cereals as a source of fiber can vary: there is a lot of fiber in unrefined grains, but refined, that is, refined products, lose most of the fiber during processing, and therefore become practically useless. Examples of such products are White bread, purified White rice, buns and other confectionery products.

What is useful fiber

The beneficial effect of fiber extends to most human organs and systems. Judge for yourself.

Digestive system

Fiber cleanses the intestines. Its fibers form a food bolus that is not digested, but gradually moves from the stomach through the intestines. It improves intestinal peristalsis, regulates the frequency of stools, eliminates the tendency to constipation. In order for the food bolus to pass freely through the intestines, you need to drink plenty of water. In the large intestine, water is reabsorbed from food that came here from the higher sections of the digestive tract. With insufficient drinking regimen, all the water from the food bolus is absorbed, it lingers in the large intestine, provoking the processes of decay and fermentation.

Therefore, the use sufficient quantities fiber is inseparable from the use of daily fluid intake. The recommended drinking regimen is 30 ml of water per kilogram of body weight per day. That is, a person with a weight of 70 kg is recommended to drink about 2100 ml of water. An important clarification: how much fluid should be drunk if there are no chronic diseases in which it is recommended to limit fluid intake: chronic heart failure, varicose veins.

Fiber serves as a source of nutrition for the microflora of the large intestine, which is involved in the synthesis of vitamins, destroys toxins.

In addition to "pushing" food masses through the intestines, the food lump formed by fiber acts as a sorbent. Micropores of plant fibers absorb toxic compounds and bring them out with feces. Activated charcoal acts similarly, which is taken for intestinal infections and poisoning for accelerated

removal of bacterial toxins and products of their metabolism, allergens from the human body.
Under laboratory conditions, it has been proven that the introduction of sorbents to old animals prolongs their lifespan by 35-40% compared to those individuals who did not receive sorbents. However, long-term human activated carbon leads to nausea, indigestion, constipation. Fiber such side effects does not have.

Leather

Insufficient fiber in the diet can be skin diseases, in which sorbents "for cleansing the intestines" are necessarily prescribed. But first you should rationally approach your diet.
Excreted through the skin harmful substances, which do not have time to bind in the intestines with an insufficient amount of dietary fiber in the diet. The lack of fiber in the diet is really "written on the face", it is visible on the condition of the skin of the face.

The cardiovascular system

Soluble fibers, such as bran, are important for improving heart function. They change the ratio of "bad" and "good" cholesterol, remove "bad" low-density lipoprotein cholesterol. A large number of fiber in the diet reduces the risk of metabolic syndrome and coronary heart disease, stroke. Fiber helps in reducing blood pressure, promotes an increase in the level of high-density lipoproteins.

Metabolism

Fiber mechanically fills the stomach, so the feeling of fullness occurs faster, and a person eats less other food. Fiber is not digested, so it does not carry a load on the body in the form of extra calories. It transits through the intestines without adding "belly folds". The presence of fiber in the gastrointestinal tract slows down the absorption of fast carbohydrates, that is, sugar. Therefore, fiber protects healthy people from sudden changes in blood sugar levels, and in patients with diabetes, it contributes to a gradual increase in blood sugar after eating.

Cancer Protection

Fiber is a reliable shield against colon cancer. Only protect your intestines should be daily, and not from time to time. Scientific research, which assessed the association of diet with the development of colon cancer, showed that colon cancer is less likely to develop in individuals who consume dietary fiber daily.

How much fiber should you eat per day

35 grams of coarse fiber per day pure form- the rate of fiber intake by a person. Is it a lot or a little? It seems that 35 grams is quite a bit. But in addition to fiber, plants contain water and other components. Therefore, to get this amount of fiber, you need to eat about 500 grams of vegetables and fruits, whole grains, for example, lettuce, parsley, celery, apples and cucumbers.

Please note that potatoes, beets and carrots contain little fiber, so eating half a kilogram fried potatoes you can’t dream of normal digestion and low cholesterol.

When Fiber Becomes Dangerous

There is a downside to the coin: fiber can be dangerous. You can not eat foods rich in it, with diseases of the digestive tract in the acute stage - with a stomach or duodenal ulcer, with acute gastritis or colitis. But only at the time of exacerbation, when there is pain in the abdomen, diarrhea, nausea or vomiting. When the condition improves, the fiber is returned to the menu again. Without it, the intestinal wall loses its tone after a few weeks, becomes lethargic, peristalsis slows down, feces stagnate in the intestinal lumen for a long time. The processes of fermentation and putrefaction intensify, the composition of the intestinal microflora changes. Therefore, when the condition of patients with diseases of the gastrointestinal tract improves, fiber should be gradually returned to food.

Fiber becomes a "heavy food" if a person drinks little. As mentioned above, an insufficient amount of fluid inhibits the movement of the food bolus from fiber through the intestines. So don't forget about water!

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We are accustomed to call fiber the dietary fiber that enters our body and leaves it undigested. What then is their value if our stomach and intestines cannot process and assimilate them? Why is fiber needed? What is she like? What products to draw it from? Let's look at these issues in more detail.

What is dietary fiber?

This is the main part of the plant cell, its membrane. If proteins, fats and carbohydrates are completely absorbed by the body, then this membrane, more precisely, fibers (fiber), our digestive tract cannot split into simpler components. This is the main point of eating fiber: it acts on our intestines like a brush. If you eat processed food that does not contain fiber (and this is the majority of the products that are present on our table), its undigested residues and decay products are deposited on the walls of the intestine. These walls need regular cleaning, as the slagging of the digestive system will not allow it to work normally. And that's what we need fiber for - to pass unprocessed through the entire tract, cleansing it.

Recent scientific studies have shown that regular use a sufficient norm of dietary fiber can not only help fight against extra pounds and even obesity, but also accelerate metabolism at the cellular level. Even for those with diabetes, including fiber in your daily diet (for example, whole grain instead of purified) increases sensitivity to the hormone insulin. Moreover, the presence of dietary fiber has a beneficial effect on the prevention of arthritis and joint disease, especially in older people. Well, from the newest: fiber reduces the risk of oncological diseases intestines and other organs, in particular, the mammary gland - this is what researchers from the US Institute of Obstetrics and Gynecology say.

What is fiber?

It can be divided into two main groups - soluble and insoluble. Soluble, in essence, cannot completely dissolve in water, but upon contact with a liquid, it forms a mass similar to jelly. In fact, it is not digested further in our intestines. Insoluble is one that does not react in any way to the presence of liquid. Here, for example, when you boil oatmeal, or at least fill it with water, they turn from dry and hard into a soft, viscous porridge. This is the simplest example soluble fiber. It is also found in barley, some types of beans and lentils, citrus fruits, apples. autumn varieties. The insoluble is present in bran (do not confuse with oatmeal- this is bran), in most fresh vegetables.

How much fiber does a person need?

The US Institute of Medicine has come close to studying the benefits of dietary fiber for our body. In the same institution, through many years of research, it was revealed daily allowance consumption this necessary substance. She is about 30-40 grams for an adult. Of course, everything is purely individual and will depend on gender (a man needs more fiber than a woman), age (after 50 years, less fiber is required than before this period), etc. The same scientists give another figure, less comforting: the average person eats less than half of required amount, that is, only about 15-20 grams of fiber per day!

What to include in the diet?

We have already named exemplary products, which contain both soluble and insoluble fiber - both of these types are necessary for the health of our intestines. In fact, dietary fiber is available in vegetables and fruits and is very easy to include in your daily diet, literally at every meal.

Start in the morning: eat oatmeal, or even better - whole grain bread. For breakfast, it is quite possible to afford a sandwich or a sandwich made from such bread - be sure to combine it with both protein and fats (for example, with red fish, chicken and avocado, hard cheese, etc.). Such a meal will be the most complete and energizing for a long time. During the day, cook cereals and cereals as a side dish, just make sure that the cereal is unprocessed (for example, not white, but Brown rice, not brown fried, but green raw buckwheat etc.).

Do not forget about legumes - this is an excellent one that can improve the functioning of the intestines and the digestive system as a whole. For many, the use of legumes is associated with discomfort and bloating - and this is just the first sign that the intestines are clogged. In the event of some not too comfortable phenomena (gas or disorder), know that the intestines begin to clear.

And be sure to include fruits and vegetables in your diet. It is desirable, of course, fresh and unprocessed thermally. white cabbage can be found on store shelves all year round, and in summer and autumn, nature itself tells us to consume as much dietary fiber from fresh vegetables as possible. Fruits are also needed, especially apples and citrus fruits. At the same time, it is desirable to eat the latter with all partitions and membranes.

Man cannot live without food plant origin, it is in it that fiber is so necessary for maintaining vital processes. The benefits and harms of this substance have long been evaluated and studied by nutritionists. Despite the fact that many people consciously choose nutrition programs that emphasize dietary fiber, they do not even know what it gives them.

Not everyone understands how wheat fiber differs from the substances that make up vegetables and fruits. Practice shows that ignorance in such matters can lead to the fact that a healthy diet will bring more negative consequences than positive ones.

Types, characteristics, composition of fiber

It is not entirely correct to understand a specific chemical compound as fiber, it is simply a generalized name for the food components that make up a certain group. In another way it can be called dietary fiber. Despite the fact that their properties are largely similar, there can be significant differences.

When switching to a nutrition system that is based on the use of products rich in fiber, you need to remember that:

Gum is found in oatmeal.
Bran is rich in polysaccharides (cellulose), Wheat flour, green beans, young , apples, carrots, sweet peppers, cucumber peel.
Cereals and bran are rich in hemicellulose. This should be remembered, because. similar products food, for example, wheat fiber, actively absorb water.
A lot of pectin is found in citrus fruits, carrots, apples, strawberries,. Distinctive property of this substance is the ability to reduce the absorption of fat.
The lignified parts of plant cells (lignin) are found in strawberries, cereals, bran and peas. They reduce the level of bad cholesterol in the blood and prevent the absorption of other fibers.

Fiber, regardless of its origin and type, can be characterized as nutrient rich in carbohydrates but low in sugar. Because of this, it cannot be a raw material for energy production, but it is still necessary for the implementation of many important processes.

There are two types of fiber, which differ in their physical properties:

Soluble. These include hemicellulose, and edible resins. The body spends a lot of time on its digestion, which is why the feeling of satiety does not go away for a long time. Even against this background, the process of sugar absorption from the blood slows down, the level of bad cholesterol decreases.

Insoluble. This group includes lignin and cellulose. These substances pass through the intestines much faster. At the same time, they also absorb excess fluid, providing cleansing of the digestive tract. It is this type of fiber that people who suffer from constipation need.

According to nutritionists and doctors, daily rate fiber should not exceed 40 g. At the same time, the type of product used sometimes plays an important role. Therefore, before switching to a specific nutritional technique, you should visit a specialist and discuss with him all the main and controversial points. Only in this case, the benefits of fiber for the body will appear very soon and in full.

Useful properties of fiber

Despite the absence of vitamins and minerals in the composition of fiber, its chemical composition can be very rich and diverse. Particularly useful are plants whose edible parts contain both types of substances at once. If such products are not in the diet, you have to spend a lot of effort on compiling a balanced menu.

The presence in the diet of both species vegetable fiber allows you to expect the following results:

The substance is actively used in various weight loss programs. Its use ensures the absence of hunger, saturation with minimal portions, cleansing the intestines from toxins and undigested residues.

Advice: Modern people Those who consume mostly refined and useless food are especially in dire need of fiber. If it is not possible to introduce it into the diet in in kind, this must be done at least through special preparations. They can be found in pharmacies and health food stores. Of course, the reception of such funds should first be agreed with a specialist.

The presence of fiber in the diet prevents the development of diabetes. Regardless of whether it is hemp flour or fruit pulp, elevated blood sugar will be smoothly lowered to optimal numbers. In cases where the disease has already been diagnosed, the intake of a substance into the body will help maintain performance at an optimal level.

The cleansing abilities of fiber will allow the body to get rid of toxins, poisons, undigested food. it in a positive way will affect the process of digestion, the general condition of the body, immunity and the quality of the skin.
Reducing the level of bad cholesterol in the blood helps to increase the functionality of the heart and blood vessels. Statistics show a marked reduction in the risk of developing emergency conditions in people who actively consume plant foods.
An increase in the amount of fiber in the diet is indicated for stagnation of bile, dyskinesia and atony of the intestine or gallbladder.
Numerous studies have shown that the use of fiber contributes to the excretion of mercury and toxic salts of heavy metals from the body.
Fiber is the main food for beneficial bacteria that inhabit the human intestine. In the process of processing the product, they contribute to the production of B vitamins and some enzymes.

Dietary fibers, in particular wheat fiber, are used in home cosmetology. The product can be added not only to natural masks, but also to the liquid when taking a bath. This helps to cleanse the skin, restore its healthy tone, and increase the elasticity of the epidermis.

The harm of fiber and contraindications

Experts do not just voice the norms for the use of fiber. Contrary to popular belief, its excessive amount in the diet can cause such consequences:

Nausea, vomiting, diarrhea, bloating and active gas from the intestines.

Advice: Useful fiber for the body will be well absorbed only when combined with protein foods. But it is better not to combine fruits with other products at all. It is also worth considering that the bulk of dietary fiber should be ingested through raw foods.

In some cases, fiber can cause constipation. The risk of these consequences is especially high with the active use of the substance and insufficient fluid intake in the body.
Inflammatory processes in the intestines and pancreas can worsen.
Long-term fiber abuse different types leads to the removal of microelements and some fat-soluble vitamins from the tissues.
Men should not consume too much fiber, otherwise they may experience a decrease in sexual activity due to inhibition of testosterone production.
In some cases natural product can interact directly with medicines. This will affect the effectiveness of pharmacy forms.

Going to the menu rich in fiber, you need to remember about the sufficient intake of water, calories and vitamins. If the diet is vegetarian, then you should additionally take care of a sufficient amount of calcium. In this case, the consequences of such nutrition will be extremely positive.

Fiber intake for weight loss

Of particular interest to women and men is the benefits of fiber for weight loss. profile products and pharmaceutical preparations not just introduced into many diets. The main thing is to do everything correctly and in accordance with the needs of the body. Some people are chasing fast results try to eat nothing at all, except for sources of dietary fiber in the form of vegetables and fruits. In fact, useful and effective fiber is found in huge number food products capable of providing the body with everything it needs.

When switching to similar diet food You also need to remember the following points:

The maximum limit of fiber in the diet of losing weight is 60 g. You should not stick to such parameters for too long, otherwise there is a risk of the already mentioned side effects.
The volume of foods rich in dietary fiber should be about 70%. Well, if the rest falls on meat, fish and poultry.
Fruits should be eaten separately from other ingredients, they should not be found in the food tract with anything.
If you manage to give up pickles, alcohol, fried, fatty and sweet, positive results will appear much faster and will be persistent.
Heat treatment leads to partial destruction of fiber, so preference should be given to raw foods. It is worth considering that in natural juices there are no plant fibers, so they are not a mandatory component of such a diet.
When using pharmacy fiber, you must act strictly according to the instructions.

Fiber in any form is great for holding unloading days. During these periods, it is best to combine it with kefir, then the cleansing effect will be double. For a day, you should drink 1 liter of kefir, divided into 5 parts, and eat foods rich in dietary fiber, within allowable norms. The main thing is not to resort to this approach two days in a row. The load on the body may be excessive.