Nutritional fiber. Standards for consuming fiber products. Division of dietary fiber into types

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Hello my readers! Today we will talk about such an important component of food as dietary fiber.

In addition to proteins, fats, carbohydrates, minerals and vitamins, our food contains carbohydrate compounds called fiber or dietary fiber Our body simply needs them.

Most of them enter the body with food of plant origin.

There is a lot of fiber in bread, vegetables, cereals, berries and fruits, and bran from wheat, rye and oats is especially rich in it - 40% of general composition.

Fibers are divided into soft, which dissolve (these are gums, pectins) and coarse, which do not dissolve (these are most hemicelluloses, lignins, cellulose).
About 80% of fiber is cellulose.
About 10-15% are gums and pectins.
Interestingly, cellulose is very common in nature and is similar in structure to starch. It consists of glucose molecules. It turns out that trees and plants are made of cellulose, but we cannot break it down. Also, our stomach cannot extract it, so it does not carry any energy.

In the mid-twentieth century, food scientists tried to rid products of a kind of ballast. However, after this, people's health began to deteriorate. And to this day, many doctors of science believe that it was precisely because of the decrease in dietary fiber in food that the amount of dietary fiber increased in the last century. oncological diseases, diseases of the intestines, heart and blood vessels, obesity.

All doctors agree that dietary fiber is essential in food. If you reduce the amount of dietary fiber even slightly, this will lead to a change in health for the worse. Including, weight will gradually begin to gain and, as a result, obesity will occur.

What benefits do dietary fibers provide to our body?

Most main point, this is that they make the process of absorption of sugars in the intestines slower and, accordingly, prolong the feeling of fullness.

If the glucose content in the body increases sharply, the pancreas releases great amount insulin is a hormone, which helps tissues take up sugar and reduce its amount in the blood. And since the occurrence of hunger directly depends on the amount of glucose in the blood, when it decreases, our appetite increases sharply.

Everything happens differently if sugar is absorbed slowly - the amount of glucose in the blood also increases slowly, insulin is released into moderate amount. And the feeling of fullness lasts longer.

Glycemic index– this is the ratio of the increase in blood glucose levels before and after consuming a particular product. For foods that contain mostly carbohydrates, this ratio depends on how quickly the molecule extracts glucose and it is absorbed into the blood. There is even a so-called, more details here.

After research, it was proven that the more glycemic index for this or that product, the more caution it should be eaten. After all, it will reduce the time of feeling full, thanks to it the amount of absorption is more fatty foods will increase and, accordingly, the weight will also increase.

Therefore, to lose weight, choose carbohydrate-based foods with more low index– these are pasta, wholemeal bread, cereals. Try to consume as little sugar and foods containing it as possible.

However, if a product with high index add fiber, its level will decrease significantly. For example, bread with bran has a much lower glycemic index than white bread.

To reduce the porridge index by one and a half times, add bran to it. And the sugar index will decrease four times if you add apple pectin to it.

Properties of fiber that are beneficial to health:

• it reduces the amount of cholesterol in the blood and thus prevents the development of coronary disease hearts and his early aging, as well as atherosclerosis;
• Regular consumption of dietary fiber does not allow many people to develop malignant tumors, including the colon;
• the risk of developing ovarian and breast cancer is reduced;
• fiber absorbs salts heavy metals and thereby prevents them from being absorbed into our organs;
• The colon functions normally with a sufficient amount of fiber, but as soon as there is not enough fiber, constipation begins, which can turn into colitis.

It becomes clear that you need to increase the amount of dietary fiber in food - this will make it more satisfying and comfortable, help reduce appetite, and solve problems with intestinal function, which often arise when using diets.

Your health will also improve, your weight will normalize, and the aging process will slow down. For supporting normal level you need to consume at least 30-40 grams of fiber, of which 5 grams is pectin.

The most optimal products for this are: buckwheat and (follow the link, find out how to lose weight with oatmeal), bran or bread with bran, fruits, vegetables, berries (raspberries,) and dried fruits.

This table will help you find out how much fiber is contained in a particular product?.

We conclude: if you want to burn subcutaneous fat, that is, lose weight or maintain your normal weight, dietary fiber (fiber) will help you with this.

If you have set a goal to lose weight, here are a few

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You've probably heard that it's good for you, but did you know that there are 2 types of fiber?
These are soluble and insoluble dietary fiber.
Most plant foods contain both insoluble and soluble fiber. As a rule, in different products their proportions are different.
The easiest way to tell them apart is that soluble fiber absorbs water, turning into a gel-like mush or jelly (think of what happens when you add water to oatmeal), while insoluble fiber does not form a gel (think of what happens when you add water to celery).
Fruits and vegetables contain varying amounts of soluble and insoluble fiber. Soluble dietary fiber is mostly found in the pulp plant product, and insoluble ones - in shells and stems. The inside of apples, for example, contains soluble fiber, while the skin contains mostly insoluble fiber. Cereals, on the other hand, mostly contain insoluble fiber.
Although soluble and insoluble dietary fiber typically occur simultaneously in the same foods, they play different roles in maintaining good health. Fiber-rich foods provide the same health benefits whether they are raw or cooked. are used.
Here's a quick explanation of what these two species do.

What are Soluble Fibers?

Soluble fiber- these are pectins, gums, oat bran, methylcellulose, hemicellulose. The most famous of them - pectins - form jelly in the presence of organic acids and sugar. Soluble dietary fiber is found mainly in the pulp of plant products.
Soluble fiber is soft and sticky and absorbs water to form a gelatinous (gel-like) substance inside the digestive system.
If you put soluble fiber in hot water, they will dissolve. In your stomach, soluble fiber is converted into a viscous liquid or gel by water from food or digestive juices. This gel can bind certain food components and make them less available for absorption.

Health Importance of Soluble Fiber.

• Gut health support. Soluble fiber helps soften hard stools; Due to the absorption of water, they swell and increase volume feces, which makes them softer and more slippery, facilitating movement through the intestines. This helps protect the intestines from both constipation and diarrhea.
• Soluble fiber binds to substances such as cholesterol and sugar, preventing or slowing their absorption into the blood.
• Prevention of cardiovascular diseases. By binding fats, soluble fiber also binds cholesterol and removes it from the body, which helps reduce general level cholesterol in the blood and the risk of developing cardiovascular diseases.
• Prevention diabetes mellitus. By slowing down the absorption of sugar, soluble fiber helps maintain stable blood sugar levels, which is useful for preventing diabetes (especially type 2). Also, if you have diabetes, it allows you to keep your condition under control.
• Detoxifying effect. Soluble fiber has a detoxifying effect by binding and removing from the body by-products vital activity and many toxic substances.
• Prevention of hormone-dependent tumors. Soluble fibers have great importance for the prevention of hormone-dependent tumors in women. It is known that with an excess of estrogen, mastopathy, endometriosis, and fibroids develop. Normally, excess estrogen is excreted with bile into the intestines and removed from the body. However, if the intestinal activity is disrupted, chronic constipation, changes in intestinal microflora and insufficient amount of fiber in the diet, re-absorption (reabsorption) occurs in the intestines of estrogens already excreted by bile. Fibers bind estrogens and remove them from the body.
• Normalization intestinal microflora. Soluble fiber boosts population beneficial bacteria in the intestines, which help improve immunity, have an anti-inflammatory effect, and even improve mood.
• Weight management. Soluble fiber also helps maintain a healthy weight by keeping you feeling full without adding calories to your diet. Research shows that consuming an additional 10 grams of soluble fiber daily (for five years) reduces belly fat by 5%.
  However, it must be remembered that soluble fiber does not completely prevent the absorption of calories from foods with high content fat and sugar.

Products containing soluble dietary fiber

Soluble dietary fiber is found mainly in the pulp of plant products.

• Avocado
• Oranges
• Legumes (peas, beans, lentils, soybeans)
• Strawberries, strawberries, blueberries.
• Flax-seed
• Lemon pulp
• Oats, oatmeal/ oat bran
• Vegetables (potatoes, cucumbers, etc.)
• Nuts
• Plantain
• Rice and barley
• Seeds
• Fruits, pulp (apples, pears, peaches, apricots, etc.)

What are insoluble fibers?

Insoluble fibers - cellulose, lignin, hemicellulose - are called “coarse” fibers; they pass through the intestinal tract almost unchanged, they also absorb water, but at the same time retain their shape. These substances form about a third of the volume of feces and are considered natural stimulants. intestinal peristalsis, speeding up the passage of food through the stomach and intestines.
They help prevent constipation, as well as any related problems (eg hemorrhoids).
If you put insoluble fibers in hot water, they will not dissolve. As soon as you stop stirring them, they will just settle to the bottom. However, they will absorb water, but will be stiff and brittle.
Now imagine that puffed up, tousled sponge moving through your intestines and you'll get an idea of ​​what insoluble fiber does for you. Insoluble fiber is effective in treating and preventing constipation and other digestive disorders such as diverticulosis, hemorrhoids and irritable bowel syndrome.

Health Importance of Insoluble Fibers.

• Weight control. Can play key role in weight control, preventing hunger pangs.
• Digestive health. Insoluble fibers are not broken down in the intestines and are not absorbed into the blood. These substances increase the volume of stool, forming about a third of its volume, and are considered natural stimulants of intestinal motility, accelerating the passage of food through the stomach and intestines.
• Help support regular stool and prevent constipation, as well as any related problems (diverticulosis, hemorrhoids, irritable bowel syndrome), as well as fecal incontinence (control intestinal motility).

Products containing insoluble dietary fiber

Insoluble dietary fiber is found in the tough part of the plant product. These are the stems, seeds and skins of most vegetables and fruits - celery, carrots, beets, apples, pears (so you should always eat the skin).

• Broccoli
• Grape
• Cereal products - cereals, whole wheat / wheat bran
• Zucchini
• Cabbage
• Fruit peel
• Brown rice
• Corn and corn bran
• Carrot
• Nuts
• Tomatoes
• Celery
• Seeds, including flax
• Dark leafy vegetables
• Barley

Why do you need both types of fibers?

Because both soluble and insoluble fibers have important for health, much research has focused on total fiber intake.
For example, a study published in the Archives of Internal Medicine found that consuming more dietary fiber over a 10-year period significantly reduced the risk of death from any cause.
People who ate more fiber (about 25 grams per day for women and 30 grams for men) were 22% less likely to die compared to those who ate less fiber (10 grams per day for women and 13 grams for men) . The effect was even stronger when the researchers looked at cardiovascular mortality. infectious diseases and respiratory diseases: people with high fiber intake had a greater risk reduction of 50% or more.

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

1. 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 proper functioning 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.
2. 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, apple peel is rich insoluble fiber, and the pulp is soluble.

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.

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 of the plant product, while insoluble dietary fiber is found in the shell. Although both types of fiber can be found in both parts of plant foods. For example, oat bran obtained from grain shells and psyllium 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, absorbing water, increases many times in volume and thereby has a mechanical effect on 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 point is that suction 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 diseases of the digestive system, the amount is not soluble 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 mellitus type 2
• cardiovascular diseases
• obesity
• some types of colon cancer

Each of us has once heard that coarse dietary fiber is extremely beneficial for our body. What products contain them and what significance do they have for human health- this information is posted below. In addition, the article describes the benefits of the above substances for people losing weight.

What is coarse dietary fiber?

Enter human body in the form of undigested carbohydrates plant foods. These are polymers of polysaccharides and their derivatives.

These substances are divided into two large groups:

• soft soluble;
• coarse insoluble.

Soft dietary fibers include dextrans, agarose, gum, and pectins. Coarse fiber is fiber, which is a glucose polymer. Due to some differences in the chain of molecules, it is not broken down in the gastrointestinal tract.

It should be noted that coarse fibers are not sources of energy. Under the influence of microorganisms they are partially broken down. In this case, the energy released during this process is completely used for the needs of bacteria.

Monosaccharides that are formed during the decomposition of dietary fiber are converted into volatile fatty acids: butyric, propionic and acetic. These substances are partially absorbed through the intestinal walls, and only 1% of them enter the human body. Lignin, which is quite abundant in foods containing coarse dietary fiber, is not absorbed at all. Therefore, they are very often characterized as “ballast substances”. But in vain! After all, they play a vital role in the digestion process.

Coarse dietary fiber: composition

Fiber is made up of glucose molecules. It is often found in nature and is similar to starch. It is known that any plants and trees also consist of cellulose, which, of course, does not break down. The same thing happens in the human body: the stomach cannot extract it, so it does not carry any energy.

This fact contributed to the fact that many scientists of the last century began to prove that coarse fiber in products is “ballast” and does not benefit the body. The researchers wanted to “cleanse” food of the above substances. As a result, people's health has deteriorated significantly. They believe that the decrease in dietary fiber in food in the middle of the 20th century became the cause of the development of many cancers, obesity, heart problems, and intestinal diseases.

The role of fiber in the body

The functions of dietary coarse fibers are quite diverse:

• accelerate lipase synthesis in adipose tissue;
• reduce the rate of absorption of di- and monosaccharides in the intestine;
• regulate blood glucose levels;
• protect the body from increased stress;
• increase the excretion and binding of bile acids, cholesterol and neutral steroids;
• help maintain ideal body weight;
• reduce the synthesis of cholesterol and fatty acids in the liver;
• control the level of phospholipids in bile;
• prevent stone formation in the gallbladder;
• ensure normal peristalsis of the biliary tract and intestines;
• prevent the development of hemorrhoids and constipation.

In addition, fiber has the ability to absorb heavy metal salts, thereby preventing their absorption into the organs.

Coarse dietary fiber is extremely beneficial for women's health. Scientists have proven that women who consume a sufficient amount of foods with coarse dietary fiber reduce the risk of developing ovarian and breast cancer.

Soft and coarse fibers: which products contain them?

Both soluble and insoluble must be present in the human diet. After all, to ensure the normal functioning of the body, we need soft and coarse fibers. What products contain them? The following list will display this information:

1. Soluble dietary fiber:

• grains (barley, rye, oats);
• legumes (beans, lentils, peas, beans);
• fruits (prunes, avocados, apple peels, raisins, quince and peach peels).

2. Products containing coarse insoluble dietary fiber:

• bran;
• cauliflower;
• broccoli;
• green beans;
• fruit peel;
• legumes;
• nuts, seeds;
• buckwheat;
• jacket potatoes;
• mushrooms.

A small amount of fiber is also present in vegetables such as carrots, pumpkin, onions, parsley, tomatoes, beets, cucumbers, Bell pepper, spinach, dill, zucchini.

It should be noted that heat treatment does not affect the amount of fiber in vegetables at all.

Interestingly, there are foods that contain both soft and coarse fibers. Which foods contain both types of the above nutrients? These are primarily legumes. Soft and coarse dietary fibers are also found in the peels of many fruits.

Brief characteristics of products containing coarse dietary fiber

• Bran. This product contains about 40% fiber. All bran - rye, soy, oat, and wheat - are an excellent source of coarse fiber.
• Buckwheat. IN this product contains 2 times more fiber than other cereals. If a person eats one glass of buckwheat, he will provide himself with 20% daily value coarse food fibers.
• Seeds. An excellent source of fiber is flax seed. A tablespoon of this product contains about 7 g of fiber.

Daily requirement for coarse fibers

A healthy person needs about 25-40 g of the above substances to enter his body daily with food. The daily requirement is different for each individual. It depends on the calorie intake, regimen physical activity a person, his state of health and weight, as well as other factors.

For children compared to adults daily requirement slightly lower in dietary coarse fiber.

Scientists say: in order to provide the body with these substances in the above quantities, to an ordinary person You need to eat about 1.5 kg of fresh fruits and vegetables per day. Of course, in most cases this amount is prohibitive. Therefore, experts advise diversifying your diet with other products that contain coarse dietary fiber.

Interesting fact: scientists have studied that a person eats no more than 25 g of the above substances per day, of which 10 g is found in bread and other cereal products, 7 g in potatoes, 6 g in other vegetables, 2 g in fruits .

Coarse fibers when losing weight

Foods containing coarse fiber are extremely beneficial for obese people. If the human body receives enough fiber, it contributes to the following processes:

• the rate of gastric emptying is significantly reduced;
• its stretching increases, which helps create a feeling of fullness and prevents overeating;
• appetite is suppressed.

In addition, coarse dietary fiber reduces adipose tissue. They also provide diuretic effect. This means that fiber helps remove sodium and water from the body.

Contraindications to the consumption of coarse dietary fiber

For some diseases, the above substances should be used with caution and in moderation. This:

• inflammation of the esophagus;
• stomach ulcer;
• gastritis;
• duodenitis.

Experts note that when these diseases worsen, it is generally undesirable to consume foods with coarse dietary fiber. Doctors recommend preparing a special diet for such people, where the above products are present in minimal quantities.

Coarse dietary fiber is not a source of energy, but provides a number of vital important processes in the human body, including the acceleration of the passage of food contents through the gastrointestinal tract. A lack of these substances can cause serious problems with health, so it is necessary to include them in your diet.