Insoluble dietary fiber in which foods. How to properly increase your intake of coarse dietary fiber? Division of dietary fiber into types

One of important conditions The full functioning of the body is the intake of dietary fiber along with food. Although these components of products are practically not absorbed by the body, they still perform in it important function. Dietary fiber is ballast substances, indigestible, indigestible carbohydrates.

Types of dietary fiber in food

Insoluble fiber. Products with these dietary fibers: wheat bran, broccoli, apple, carrot and celery peels, grapes, legumes, beets, pears, nuts. Insoluble fiber is essential for the proper functioning of the gastrointestinal tract. These fibers cannot be digested by the body. In the intestines, they form a dense mass that helps digested food pass through the intestinal tract. Sufficient consumption of fruits and vegetables with insoluble fiber is the prevention of constipation, hemorrhoids, and colitis.
Soluble fiber. Products containing soluble dietary fiber: oat bran, carrots, flaxseeds, various fruits, sunflower seeds, blackberries, watermelon, black bread, beans. This type of fiber combines with water in the intestines and takes on a gel consistency. The resulting gel mass helps bind waste products, toxins, and waste products in the intestines. pathogenic microorganisms and their removal from the body.

Quite a lot of fruits and vegetables contain two types of fiber. For example, the peel of an apple is rich in insoluble fiber, and the pulp is rich in soluble fiber.

In addition to the main function - to improve intestinal function - fiber performs several other functions. Eating foods rich in dietary fiber helps normalize blood pressure, insulin and glucose levels, reduce cholesterol levels, and maintain a feeling of satiety.

I will explain very simply why dietary fiber is good for the body, and how it helps in weight loss.

Dietary fiber (fiber) is a type of carbohydrate found in plants. But unlike carbohydrates, which are found in starchy and sweet foods, fiber is almost not dissolved by gastric juice in intestinal tract. Why is it important? Because the body cannot digest fiber, it passes almost unchanged through the stomach, intestines and is disposed of from the body.

There are two forms of fiber: soluble and insoluble. Research has shown that soluble fiber lowers cholesterol levels, which may help prevent heart disease. Insoluble fibers do not dissolve in water and are less susceptible to fermentation. Both forms of fiber are important.

Why dietary fiber is good for the body

Do you know everything about the benefits of fiber for our body? What role does dietary fiber play in the digestive process, and why are we always told to add more fiber to our diet? ?

Fiber – promotes weight loss and normalization. Swelling in the stomach, it promotes rapid saturation and a feeling of fullness (eating fewer calories).
Fiber – removes toxins. Passing through thin and colon, fiber binds toxins, carcinogenic substances and removes them from the body.
Fiber – Helps control blood sugar levels. Fiber is complex carbohydrates, which, being in the stomach, slow down the process of absorption of carbohydrates.
Fiber is food for beneficial bacteria in our intestines, so fiber supports healthy correct work intestines. Increases immunity.
Fiber – reduces cholesterol levels in the body.

Products containing soluble dietary fiber (per 100 grams):

Beans - 15g
Barley - 15.6g
Peas – 26g
Soy – 9.3 g
Buckwheat porridge – 17g
Lentils – 31g
Oatmeal – 10.6g
Rice – 1.3g
Beetroot - 2g
Apple – 2.4g
Potatoes – 2.2g
Walnut – 6.7g
Bananas – 2.6g
Celery – 2g
Mushrooms – 1g

Products containing insoluble dietary fiber (per 100 grams):

Barley – 15.6g
Brown rice – 3.5g
Wheat bran – 14g
Whole grain bread – 5g
Tomatoes – 1.2g
Cabbage (white cabbage, broccoli, cauliflower) – 2.5g
Carrot – 2.8g
Green beans – 2g
Onion – 1.7g
Raisins – 6g
Artichoke – 8.6g

Dietary fiber in our family's diet

The body should receive 30–38 g of fiber per day. Why don't many people pay attention to this? IN natural products very little fiber, technological progress reduces the healthfulness of the foods we eat. I add fiber containing foods to my diet. Lack of time and a busy work day do not allow you to eat the right amount of fiber. We increase the lack of dietary fiber in our family by using and, which you can read about on my website.

By adding dietary fiber to your diet, you can feel full faster and longer, which can help you lose and control weight. If you increase the quantity healthy fiber in your diet, you will significantly improve your health and be able to easily control your weight.

Plant-based foods are very beneficial for human health. In some ways, they are even more important than animal treats, otherwise nutritionists would not recommend giving them preference in the diet. Available in products plant origin, for example, a component like . It does a lot useful functions You will learn which ones exactly from this article.

General information about dietary fiber

What is dietary fiber? Essentially, it is the same as fiber. Dietary fiber is part of the shells plant cells. From a chemical point of view, fiber is nothing more than a carbohydrate, namely glucose polymers. There are two groups of dietary fiber: soluble and insoluble. The first ones, when they enter the stomach, come into contact with liquid, as a result of which their size increases and their structure becomes jelly-like. The latter are not exposed to moisture, however, when they swell, they fill the cavity of the digestive organ and keep their shape well. Soluble fiber is represented by pectin, gums, agar, mucus. Insoluble dietary fibers include lignin, hemicellulose and, in fact, cellulose.

Dietary fiber in nutrition

Dietary fiber, as mentioned above, has great importance For human health and well-being. Let's list its main functions:

Cleansing. Dietary fiber has the ability, like a sponge, to absorb harmful compounds (toxins, poisons, salts heavy metals, radionuclides) and remove them outside the internal environment of the human body. This contributes to the normal functioning of the body as a whole.
Digestive. Dietary fiber improves intestinal motility and helps this organ promptly get rid of waste products. In addition, dietary fiber increases the degree of absorption of nutritional compounds by the human body.
Immunomodulatory. Fiber takes an active part in restoring intestinal microflora, and it is in the intestines that the lion’s share is concentrated immune cells- more than 80%.
Normalization of metabolism. Thanks to dietary fiber, it is possible to significantly reduce blood glucose and “bad” cholesterol levels. In other words, fiber counteracts atherosclerosis, diabetes, and hypertension.
Fight with overweight . Dietary fiber cleanses the body not only of accumulations dangerous to human health and life, but also of excess amounts of lipids and sugars. In addition, they reduce the rate at which the body absorbs the listed compounds. Thus, fiber helps you lose weight.
Appetite control. Filling the stomach in a swollen state, fiber deprives a person of hunger for a long time.

Stimulation of education in a sufficient number of diverse nutrients, needed by the body. Dietary fiber plays the role of a kind of food for a number of intestinal microorganisms that synthesize vitamins, amino acids, minerals and hormones.
Prevention oncological diseases . If you regularly eat foods rich in dietary fiber, you can reliably protect yourself from cancer, especially cancer of the digestive organs.

How much and how to consume dietary fiber

In order for foods rich in dietary fiber to bring clear benefit, it is necessary to adhere to certain norms of their consumption. Nutritionists say: normal functioning human body possible with a daily intake of 25 - 35 g of dietary fiber. Maximum amount dietary fiber, which can be supplied to internal environment body along with food, equal to 40 g. Anything higher will do you a disservice: they will make themselves known gastrointestinal disorders, discomfort and other unpleasant side effects.

If you have never been particularly heavy on foods with... big amount fiber content, introduce such treats into your diet gradually, in small portions. Don't forget to also drink a lot of water every day: from 1.5 to 2 liters of liquid per day. Ignoring this recommendation is fraught with negative physiological consequences: constipation, increased gas formation in the gastrointestinal tract, bloating, etc.

It should be noted that heat treatment deprives food of a significant part of plant fiber. To avoid such an undesirable result, reduce the duration of this process, and, if possible, eat foods rich in dietary fiber raw.

Make it a rule to drink fruit juices with fruit pulp, add to cereal porridge dried fruits, pieces of juicy fruits, nuts. Prefer lightly stewing vegetable delicacies or baking them in the oven to cooking.

Content of dietary fiber in products

The presence of soluble and Not soluble fiber characteristic of various plant delicacies.

Nature has endowed plums, peaches, apricots, and the already mentioned apples with pectin; citrus fruits (primarily orange, grapefruit and pamelo). Potatoes, broccoli and cauliflower, strawberries, and dried fruits are also very rich in pectin substances.

Gums can be obtained from certain grains (barley, oats) and dried beans.

Sources of dietary fiber include, among other things, pears, rhubarb, watermelon, gooseberries, pearl barley, pumpkin, raisins, peanuts, figs, millet, nuts (hazelnuts, cashews, pistachios, walnuts, almonds). Contain fiber

Hello dear readers!

In this article we will introduce you to such a nutrient as dietary fiber. For a long time this food component was considered unnecessary. Products devoid of fiber may seem more aesthetically pleasing - bread crumb is white, an apple without skin is easier to chew, etc. However, as practice has shown, we need fiber. Fiber plays a huge role in the prevention of gastrointestinal diseases, type 2 diabetes, and certain types of cancer. Dietary fiber helps maintain normal blood cholesterol levels. Let's look at what types of dietary fiber there are and what role they play in the body.

First, let's figure out what dietary fiber or fiber is.

Dietary fiber is a largely indigestible component, mainly polysaccharides (complex carbohydrates). The origin of fiber is mainly plant-based. The most fiber is found in legumes, grains, mushrooms and vegetables.

For convenience, fiber is classified into water-soluble and water-insoluble fibers. This is convenient because related (in solubility) dietary fibers have a similar effect on the human body.

Soluble dietary fiber is mostly found in the pulp plant product, and insoluble ones are in shells. Although both types of fiber can be found in both parts of plant foods. For example, oat bran, obtained from grain shells and psyllium seed husks contain quite a lot of soluble dietary fiber.

Both groups of fibers significantly increase the amount of food you consume without increasing calories.

This happens because, firstly, dietary fiber cannot be broken down digestive enzymes humans, but they are broken down by bacteria living in the human intestines - fermentation occurs. People can already assimilate those products that are obtained as a result of such fermentation. As a rule, these are fatty acids with a short carbon tail (butyric, acetic, formic, etc.).

We cannot accurately determine the amount of residual products, but scientists agree that the calorie content of 1 gram of fiber is equal to approximately 2 kilocalories.

Secondly, dietary fiber absorbs water and increases in volume many times over and thereby has a mechanical effect on the digestive tract. This creates a feeling of fullness and satiety. Insufficient water intake while eating a high-fiber diet can cause constipation.

Dietary fiber, being a nutrient substrate for bacteria friendly to humans, normalizes the intestinal flora. Normal intestinal flora maintains optimal acid-base balance in the intestines (producing fatty acid), thereby counteracting certain types of colon cancer.

The intestinal walls are densely dotted with lymphoid formations - Peyer's patches. Short-chain fatty acids, acting on Peyer's patches, stimulate the production of T-helper cells, antibodies, leukocytes and cytokines. Thus, they have a beneficial effect on the functioning of the body's immune system.

2. Insoluble fiber

Due to the fact that fiber is mixed in the intestines with other nutrients, this somewhat slows down their absorption and reduces the glycemic index of the product. The fact is that the absorption of nutrients occurs in the parietal region of the intestine - where the chyme (digested food) is in direct and close contact with the intestinal wall. Fiber displaces nutrients from the parietal region, thereby reducing their area of contact with the intestinal wall.

To illustrate, take a raisin and chew it well. Remember the intensity taste sensations. Now take the same raisin and chew it along with a small piece of bread or cottage cheese - the sweetness will no longer be so intense. Bread or cottage cheese, acting as fiber, envelops raisin particles and, thereby, reduces the area of contact of the berry with taste buds. This is what reduces the sensation of sweetness.

When nutrients enter the blood more slowly, their concentration in the blood changes smoothly, without sudden rises. This has a beneficial effect on hormonal background and all types of metabolism - the level of glucose and lipids remains more or less stable. And this is an excellent prevention of type 2 diabetes and some cardiovascular diseases.

Insoluble dietary fiber regulates intestinal motility, making it more active and regular bowel movements. That is why fiber, in combination with a sufficient amount of fluid, copes well with constipation and prevents hemorrhoids.

Excessive intake of insoluble dietary fiber can lead to increased flatulence. For some digestive diseases, the amount of insoluble fiber should be limited - consult your doctor.

They are represented by lignin, cellulose, chitin (mushrooms),

3. Soluble fiber

Soluble dietary fiber, absorbing water, forms a viscous gel, which prevents the fermentation of nutrients, slows down the emptying of the stomach and the movement of chyme through the intestines. Thus, soluble fiber helps control appetite (thereby helping to maintain normal weight), blood glucose and cholesterol levels.

Soluble fibers include pectins, agars, gums, mucilages and inulin. They are completely fermented by bacteria.

On products containing some soluble dietary fiber you may find the phrase: “Contains prebiotics.” Soluble fiber is often added to foods as stabilizers or thickeners. It is soluble fiber that allows you to prepare natural jelly from currants and gooseberries. They allow you to prepare natural marmalade (agar-agar) and marshmallows (pectin).

Soluble dietary fiber to one degree or another (reducing or increasing digestibility) regulates the absorption of macro and microelements. In general, a varied diet containing a sufficient amount of fiber has a beneficial effect on the absorption of all necessary macro and microelements.

Excessive consumption of soluble fiber can lead to flatulence and diarrhea. Inulins can cause allergic reaction in persons sensitive to them.

Conclusion

Dietary fiber plays an important role in the prevention of diseases such as:

constipation
diabetes 2nd type
cardiovascular diseases
obesity
some types of colon cancer

Dietary fiber - (dietary fiber, roughage) - part of food that cannot be digested and absorbed in the human body and is not used in the process of releasing energy. The functional properties of dietary fiber are mainly related to the functioning of the gastrointestinal tract. Foods rich in fiber have positive impact on digestive processes and, therefore, reduces the risk of diseases caused by these processes, for example, intestinal cancer. Cancer development is a complex process with numerous factors. Dietary fiber increases volume feces by diluting their contents.

Soluble and insoluble fibers increase the feeling of fullness because fiber-rich foods take longer to chew and digest, thereby causing more selection saliva and gastric juice. Satisfying hunger prevents excess food consumption associated with obesity.

It has been established that soluble fibers, especially pectin, have positive action on cholesterol metabolism in the body. One of possible explanations The cholesterol-lowering effect is that soluble fiber promotes the extraction of bile acids and increases their excretion from the body.

The fibers have a large practical significance in the prevention of diseases such as diabetes. Consumption of fatty and sweet food, which is typical in our society, leads to increased body weight, preceding the development of diabetes.

Specific areas physiological effects dietary fibers are presented in Fig. 1.

Fig.1.

Dietary fiber plays an important role in nutrition and diet. They are a mixture large number organic compounds, have a unique chemical structure And physical properties. Traditionally, dietary fiber is defined as plant polysaccharides and lignin, which cannot be metabolized digestive system person. The main representatives of soluble dietary fiber include pectin, and insoluble dietary fiber - cellulose.

Fibers are of great practical importance in the prevention of diseases such as diabetes. Eating fatty and sugary foods, which is typical in our society, leads to increased body weight, a precursor to the development of diabetes. It has been established that an increase in blood sugar levels is associated with an increased consumption of carbohydrates and depends on the type of product consumed, the indicator of which is the fiber content.

Eating foods containing fiber has a positive effect on the health of your teeth and oral cavity. A longer process of chewing such food helps remove bacterial plaque present on the teeth. High-fiber foods contain fewer sugars than foods rich in carbohydrates and fats, which also helps reduce the risk of tooth decay.

Dietary fiber is a complex of biopolymers, including polysaccharides (cellulose, hemicellulose, pectin substances), as well as lignin and related protein substances, forming the cell walls of plants.

Cellulose makes up approximately one third of dietary fiber. Its contents in plant foods about 1%, but it greatly structures the food. Cellulose is practically not digested in the intestines. Its digestibility, to a greater extent, is determined by its origin, content in the diet and character pre-treatment and ranges on average from 6 to 23%.

IN digestive tract In humans, cellulose stimulates intestinal activity, enhancing its peristalsis, normalizes the activity of intestinal microflora, sorbs sterols, preventing their absorption, and promotes the release of cholesterol.

Hemicelluloses make up a significant part of dietary fiber and are a group of polysaccharides: arabinans, xylans, galactans. Each of the groups is divided into subgroups, membership of which is determined by the composition and structure of the branched part of the molecule.

Hemicellulose polysaccharides form a variety of plant materials: cereals and woody plants, vegetables, fruits, berries and herbs. They form the cell walls of various microorganisms. Their content depends on the type of raw material and can reach 38-39% (oat films, corn cobs), 18-19% (spruce wood).

The role of hemicelluloses in nutrition is multifaceted. They are harmless to humans and are digested by 69-95% depending on their structure. Hemicelluloses serve as a source of energy and affect lipid metabolism, play the role of enterosorbents, reduce cholesterol content, sorb microflora, salts of heavy metals.

Pectin substances are polygalacturonides included in cell walls and intercellular formations of plants. In most cases, pectin substances are heteropolysaccharides formed from galacturonan, arabinan, and galactan.

IN Food Industry The property of pectin to bind moisture is used, due to which the consistency of products is formed, shelf life is increased by reducing the amount of free moisture.

Lignin forms a significant part of dietary fiber and is a high-molecular compound of irregular structure, built from partially methylated phenylpropane derivatives containing varying amounts of hydroxyl, carbonyl, carboxyl and phenolic groups.

Medicinal lignin is used for acute and chronic diseases gastrointestinal tract, dyspeptic disorders, toxinogenic and postoperative intestinal paresis, acute inflammatory diseases.

Currently, there are several classifications of dietary fiber. Based on the structure of the polymers, they are divided into homogeneous (cellulose, pectin, lignin, alginic acid) and heterogeneous (cellulose olignins, hemicellulose-cellulose olignins).

Along with participating in the regulation of intestinal activity, dietary fiber has a normalizing effect on the motor function of the biliary tract, stimulating the processes of bile excretion, and promotes the removal of cholesterol and toxic compounds from the body.

Insufficient consumption of dietary fiber is considered a risk factor for the development of metabolic diseases and malignant neoplasms.

In addition, dietary fiber plays a positive role in normalizing the composition of intestinal microflora and inhibiting putrefactive processes.

Various researchers have found that, in principle, normal intestinal microflora, along with fiber-like oligosaccharides, also absorbs dietary fiber polysaccharides - resistant starch, plant cell wall polysaccharides, hemicellulose, pectin, gums, (algae, mushrooms) and higher plants(cereals, herbs, trees). According to physico-chemical properties, medical and biological features, it is advisable to distinguish between water-soluble (pectin, gums, mucus, soluble fractions of hemicellulose) and insoluble (cellulose, lignin, parts of hemicelluloses, xylans), as well as polysaccharides, in turn subdivided into structured (cellulose, hemicellulose, pectin) and unstructured (mucus, gums, artificial polymers).

Dietary fiber affects lipid metabolism (dietary fiber wheat bran, herbs, grape pomace, pectins, cellulose, lignin), carbohydrate metabolism (herbal dietary fiber, pectins), amino acid and protein metabolism (glucomannans), metabolism minerals(dietary fiber of wheat bran, beets).

All components of dietary fiber are in close intermolecular interaction. Therefore, dietary fiber is characterized by a number of physical and chemical properties, including water holding capacity, ion exchange and other features.

The role of dietary fiber in nutrition is diverse. It consists not only of partially supplying the human body with energy, removing food metabolites and polluting substances from its range, but also regulating physiological, biochemical processes in the digestive organs.

Dietary fiber interacts with proteins, enzymes, hormones, carbohydrate breakdown products, peptides and amino acids, fatty and other acids during digestion in the human gastrointestinal tract.

Foods rich in fiber have positive influence on digestive processes.

A deficiency of dietary fiber in human nutrition leads to a slowdown in intestinal peristalsis, development of dyskinesias. Along with participating in the regulation of intestinal activity, dietary fiber has a normalizing effect on the motor function of the biliary tract, stimulating the processes of bile excretion, and promotes the removal of cholesterol and toxic compounds from the body.

To date, there is no definitive data on the mechanism of favorable and negative effects dietary fiber on the human and animal body. It is generally accepted that dietary fiber performs the function of a “broom” in the human body. At the same time, various toxic products ingested from the outside, or formed in the body, are sorbed in the intestines into indigestible intestinal juices plant structures and are expelled from the body in feces. IN last years In the literature, data began to accumulate on the presence in the intestinal lumen of certain relationships between plant fibers and intestinal microflora.

According to modern data, the mechanism positive effect dietary fiber (primarily soluble types of pectins, oat β-glucans, lamarans, fucans, alginates, algae) on the human body includes several aspects: sorption of toxic substances of exogenous and endogenous origin (heavy metal salts, mycotoxins, etc.) , changing the rate of movement of intestinal contents, creating additional area for fixation of intestinal microorganisms friendly to the macroorganism, microbial transformation of dietary fiber into accessible epithelial cells sources of carbon and energy (oligosaccharides, volatile fatty acids, etc.), improvement of adsorption from the intestine of mineral salts, organic acids, vitamins, correction of enterohepatic recirculation of cholesterol, bile acids and other macromolecules, stimulation immune defense, prevention of microbial translocation, increased production of hormones and enzymes, antioxidant and antimicrobial effect.