Citrus dietary fiber. Standards for consuming fiber products. Soluble and insoluble fibers

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. Not soluble fiber necessary 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, brown 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.

Alimentary fiber- this is the indigestible part plant food, which helps move food through our digestive system, absorbing water along the way and improving bowel function.

The word "fiber" comes from the Latin word "fiber", which means thread. Fiber is not digested by the body's enzymes and therefore is not absorbed by the gastrointestinal tract, but it is an excellent nutrient medium for beneficial intestinal microflora.

In this article we will look at Various types fiber, why it's important and which foods are high in fiber.

Soluble and insoluble fibers

Fibers are composed of non-starch polysaccharides such as inulin, cellulose, lignin, dextrins, chitins, pectin, beta-glucans, gums and oligosaccharides. Sometimes the word "fiber" is misleading, as many types of dietary fiber are not.

There are two main types of fiber, insoluble and soluble.

• Soluble dietary fiber, clearly dissolves in water. As they absorb water, they swell and become jelly-like. Moving through digestive system, the fibers are processed by bacteria.
• Insoluble dietary fiber do not dissolve in water and do not change their shape when passing through the digestive tract.

Both types of dietary fiber are present in all plant foods, but rarely in equal proportions.

Fiber-rich foods

Eating healthy involves calculating your calories, including foods rich in vitamins and nutrients, avoiding saturated fat, and Special attention on sources of dietary fiber,

Below are foods that contain high amounts of fiber.

The role and benefits of insoluble dietary fiber

Insoluble fiber plays great importance for the body, one of them is to ensure optimal functioning of the intestines, as well as regulating the pH level of acidity in the intestines.

Beneficial properties of insoluble dietary fiber:

• Promotes regular bowel movements and prevents constipation, reduces the risk of developing colitis, hemorrhoids and colon cancer;
• Accelerate the removal of toxic substances from the body through the colon;
• By maintaining an optimal pH balance in the intestines, insoluble fiber helps prevent the proliferation of pathogenic microflora that can lead to colorectal cancer.

Dietary sources of insoluble fiber include vegetables and greens—especially dark leafy greens, root skins, fruit skins, whole wheat products, corn and wheat bran, nuts, and seeds.

Functions and beneficial properties of soluble fiber

Soluble fiber binds fatty acid, slow down the time and rate at which sugar is absorbed by the body, helping regulate blood sugar levels, and promote normal operation gastrointestinal tract.

Benefits of Soluble Fiber:

• , especially LDL levels ( bad cholesterol), thereby reducing the risk of developing cardiovascular diseases;
• Regulates the absorption of sugar by the body, this is important, especially for people suffering from diabetes and metabolic syndrome. People with diabetes who consume a lot of fiber have lower insulin requirements than those who consume less.

Food sources of soluble dietary fiber include: beans, pinto beans, broccoli, Brussels sprouts, zucchini, spinach, oranges, apples, grapefruits, prunes, grapes, oat groats and bread from whole grain.

The norm of fiber for the human body

According to the Academy of Nutrition and Dietetics, the recommended daily requirement fiber for women is 25 g, and for men - 38 g. However, after 50 years of age the recommended daily norm for men it is reduced to 30 g, and for women to 21 g.

Most nutritionists say the ratio of insoluble to soluble fiber should be 75% and 25%, respectively, or 3 parts insoluble fiber to every 1 part soluble. Since most foods containing high amounts of fiber are of both types, this is something to consider.

Oats, oat bran, psyllium husk and flax seeds are rich in both types of dietary fiber. In other words, your focus should not be on any specific type of fiber, but on your fiber intake in general.

For example, if you consume 25g of fiber every day, then you are already meeting your daily needs. Ideally, this is five servings of vegetables and fruits, plus a small portion of whole grains, daily.

In fact, statistics show that most people globe daily consumption of dietary fiber is much lower than normal, approximately 15 g. About 80% of the population suffers from such a deficiency.

Other reasons to eat fiber

Eating fiber every day brings great benefit for good health. For example, if you include products with high content dietary fiber into your daily diet, then this. Dietary fiber fills the stomach and makes you feel full without adding calories (since calories from fiber are not absorbed by the body) - this helps in treatment or prevention excess weight and obesity.

High fiber foods are beneficial for other reasons as well. Take, for example, vegetables, fruits and whole grains. All of them are not only high in fiber, but also rich in vitamins and other essential nutrients. In other words, if you're looking for foods high in fiber, consuming them will not only protect your health because of the fiber they contain, but also because you'll be getting extra essential nutrients.

Food allergies and fiber

If you are suffering from food allergies, getting enough fiber from some foods can be a challenge. You will have to look for appropriate products that do not cause allergies. Therefore, to receive daily required amount Dietary fiber may be a little more difficult for you than for people without allergies. Pharmacies can help solve the problem. They sell dietary fiber in the form of supplements that are added to food or taken as a meal on its own.

High fiber foods that may cause allergies:

• apples
• pears
• fresh melons
• broccoli
• potato
• carrot
• swede
• green bean
• zucchini
• pumpkin

How to supplement your diet with dietary fiber

• Introduce more often into your diet fresh vegetables and fruits, eat them raw.
• Start your morning with a bowl of whole grain porridge rich in dietary fiber (one serving contains 5 to 7 or more grams healthy fiber).
• Add both fresh and dried berries and fruits. By doing this, you will not only improve the taste of your food, but also get an additional 2 to 5 grams of healthy fiber in your diet.
• Use only whole grain cereals for cooking.
• Instead of the usual white bread from refined premium flour, opt for bread made from wholemeal flour.
• When drinking juices, give preference to juices with pulp, as they contain a lot of soft dietary fiber.

Where to buy and how to consume fiber

You can buy very tasty apple fiber as a source of insoluble fiber. For best effect It is recommended to be consumed along with soluble fiber and probiotics. For soluble fiber, I use If the powder is mixed with water, it turns into a tasteless gel, so I take a teaspoon of both types of fiber and mix in a glass of water, immediately drink along with the probiotic capsule. It turns out delicious. Apple fiber can also be used as a dietary supplement different dishes, it only improves their taste and aroma.

Probably every person has heard about the benefits and necessity of correct and balanced nutrition. But few people apply this knowledge in practice. In most cases, people don’t even think about what they eat and what benefits such food brings to their body. However, each of our cells needs systematic supply. nutrients. In addition, a sufficient supply of other food components, including dietary fiber, also plays an important role. Let's talk on this page www.site about where dietary fiber is contained, the benefits and harm from them in the diet for our body.

In order to understand the role and benefits of dietary fiber, you first need to know what these substances are. So, dietary fiber is particles of products of a very different chemical nature that are not capable of being digested by stomach enzymes, as well as small intestine. However, such elements are necessary for normal balance beneficial intestinal microflora. It is worth immediately noting that dietary fiber is present exclusively in plant foods, and they simply cannot be in products of animal origin.

IN certain cases Instead of the term dietary fiber, the term fiber is used, but such a replacement is not very correct. Fiber is essentially just cellulose, it is the main component cell walls plants, but there are other dietary fibers besides it.

Scientists know soluble dietary fibers, represented by pectins, gums, mucilages and some fractions of hemicellulose. Such substances swell in the digestive tract and become jelly-like.

There are also insoluble dietary fibers, including the cellulose we have already mentioned, as well as lignin and hemicellulose. These substances are called coarse fibers, since they pass through the gastrointestinal tract, completely retaining their shape.

Benefits of dietary fiber

Dietary fiber in food brings many benefits to our body. Their effect becomes noticeable already in oral cavity, because food that contains a lot of dietary fiber requires especially long chewing than refined foods. Chewing stimulates salivation and digestive processes, and also brushes teeth and massages gums.

Dietary fiber can also cleanse the body of cholesterol, as well as bile acids. Scientists have proven that such food particles quite well slow down the absorption of sugar into the blood from the gastrointestinal tract. This feature will be of particular interest to patients suffering from diabetes mellitus second type.

Dietary fiber in the human diet can cleanse the body of various aggressive substances; in particular, they effectively remove heavy metals, toxic substances and radionuclides.

Such food components retain some water, which stimulates more efficient bowel movements. In addition, they are needed for the full implementation of other functions of the digestive tract, for example, for the successful production of hormones in the intestines, for the effective synthesis of B vitamins and other elements.

Availability of adequate amount of dietary fiber in daily diet helps maintain immunity at the proper level and activate protective forces body. It is believed that such food elements are the main food for beneficial bacteria, which are normally present in the digestive tract.

It is believed that consuming dietary fiber helps rejuvenate the body and quite effectively get rid of excess weight. Also, such a dietary supplement significantly reduces the likelihood of developing oncological diseases, cardiovascular diseases and urolithiasis.

Foods rich in dietary fiber

A significant amount of dietary fiber is contained in bran, whole grains legumes and cereal crops, as well as in whole grain products made from them. You can also saturate your body with dietary fiber by consuming a significant amount of vegetables and fruits, nuts and dried fruits, as well as herbs.

Maximum amount dietary fiber is found in raw foods nutrition. If you want to preserve them while cooking, it is better to cook the food by stewing or steaming.

But more specifically, where there is dietary fiber (content in products per 100 grams):

Wheat bran (45), figs (18.5), potatoes (11.9), dried apricots (10.1), apricots (9.6), wholemeal wheat (9.5), peanuts (9.3), prunes (9.2), hazelnuts (7.73), beans (7.6), raspberries (7.4), oatmeal(7), raisins (6.8), canned peas (6.3), millet (4.7), rye-wheat (4.5), black currant (4.2), rye wallpaper (3.8) , boiled beans (3.35), pearl barley (3), gooseberries (2.9), white cabbage (2.8), apples (2.6), peaches (2.3), grapefruits (2.2), tangerines (2.2), strawberries (2.2), turnips (2.2), eggplants (2.2), green onions (2.1), wheat pan bread (2.1), peas (2.09 ), pears (2), oranges (2), plums (1.9), grapes (1.8), apricots (1.8), cauliflower (1.8), rhubarb (1.78), peppers ( 1.4), melon (1.3), oatmeal (1.3), cherries (1.2), carrots (1.2), pumpkin (1.2), Strawberry jam(1.12), buckwheat (1.1), beets (0.9), canned tomatoes (0.85), fresh tomatoes (0.8), zucchini (0.8), cucumbers (0.7) , watermelon (0.5), corn (0.45), rice (0.4), semolina (0,2)

Will dietary fiber cause harm to the human body?

Excessive intake of dietary fiber can cause constipation (especially with insufficient water consumption), flatulence, microflora disorders, nausea, diarrhea and vomiting. In patients with gastrointestinal diseases chronic type exacerbation of diseases may occur. In addition, if consumed excessively, dietary fiber can remove from the body not only aggressive substances, but also microelements. Active intake of them in food may be incompatible with therapy with certain medications. Significant dietary fiber intake may also interfere with the optimal absorption of calcium, aluminum, zinc, as well as phosphorus, magnesium and several vitamins. Men should not get carried away with dietary fiber, as its excess in the body can contribute to a decrease in the amount of testosterone in the blood. And this, in turn, can negatively affect libido and potency.

If you have digestive tract diseases, it is better to consult your doctor before saturating your diet with significant amounts of dietary 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 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 acids), thereby counteracting some types of intestinal 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 mellitus type 2
• cardiovascular diseases
• obesity
• some types of colon cancer

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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 of the plant product, while insoluble dietary fiber is found in the 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 fibers 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 of diabetes. 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 are of 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 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 increases the population of 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 is important to remember that soluble fiber does not completely prevent you from absorbing calories from foods high in 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.