The composition of any organic mass of vegetable origin includes hollow fibers. It is their plexuses that are without which our body simply cannot exist, that is, fiber. Being the most coarse part of the plants, it cannot digest, and in order to assimilate it, you need a lot of time. But for our digestive system, the presence of this complex carbohydrate is vital. Read more about this scope of its application, read a separate material.

Fiber, passing through the body, as a "transit", brushes it from the residues of food garbage, excess fat, removes toxins and poisons, performing the role of this sanitation of the intestine.

What is the fiber: beneficial properties, influence on the body

The way you eat directly affects your health, as well as well-being and appearance. Together with food products, a certain amount of minerals, vitamins, other beneficial substances are falling into the human body, which pass the complex splitting processes, conversion and suction to blood. But with a fiber the situation is different. And let it not digest in the stomach, it does not fall into other useful elements and comes out of the body in the same initial form, its importance is simply invaluable for a person.

Than useful fiber:

• due to the use of fiber normalizes the operation of your intestines, the metabolism is established;
• a diet in which many foods with a high content of fiber contributes to rapid and non-hazardous slimming (plus a feeling of satiety is added, which helps you eat less);
• reduced or normalizes blood sugar levels;
• there is an active incentive peristaltics;
• the body is exempt from slags, toxins, unnecessary fats, gastric and intestinal mucus;
• the lymphatic system is cleared;
• cholesterol levels reduced, which prophylactically affects the risk prevention heart disease;
• muscle fibers are strengthened;
• promotes cancer prevention (according to some specialists).

The fiber itself is represented by several species, and they differ in their functionality. For example, the "soluble group", which includes resins, alginates, pectin and other substances, have the ability to absorb large amounts of water, turning into jelly. And the insoluble fiber is not subjected to decay, just swelling, like a sponge, absorbing water into itself. It helps to facilitate the activity of the colon. This group includes cellulose, lignin, hemicellulose.

Also distinguished natural and synthetic fiber. Of course, an artificially created substance is inferior to the utility of natural (dietary, that is, originally contained in one or another product).

Products with high fiber content

We suggest you familiarize yourself with the list from which you will learn what a sufficient amount of fiber contains. Since this is a substance of purely plant origin, then it is necessary to search for it in the relevant sources. They can be divided into several conditional groups.

Vegetable and animal oil

Of course, they have much more value than animal fats (dietary fibers in them are not at all), carrying the body a large stock of vitamins and nutrients. But in the case of a fiber, everything happens a little differently. It is contained only in various cakes, that is, in what remains at the exit after the pressed press of some vegetable oils and flour. Sunflower and other plants (sesame, pumpkin, flax seeds) are also very rich in fiber. Choosing, note that it is made of coarse flour either with a grain. You can also have bread from various croup and cereals.

Unfortunately, the fiber is contained only in raw fruits and in thermally untreated vegetablestherefore, when cooking, it is simply not saved.

Fiber: day norm, causes and consequences of deficiency and overtaking

The average daily fiber rate that adult should receive, consider 25-30 g. When pregnancy, the fiber becomes a particularly important element of nutrition, since it helps the future mother to cope with constipation and normalizes the intestinal operation.

But never self-medication, assigning any additional medicines. An independent addition of fiber to the diet may not only benefit, but also damage the body. For proper diet planning It is better to turn to the doctor.

For lack of fiber may occur:

• frequent constipation;
• cholelithiasis;
• possible manifestations of hemorrhoids;

• various intestinal diseases and problems with the gastrointestinal tract;
• risk or progression of diabetes, atherosclerosis.

Nevertheless, the abuse of fiber is also fraught with unpleasant symptoms. Often this leads to the bloating of the abdomen, increased gas formation and fermentation in the intestine, as well as some deterioration in the learning process of vitamins and other beneficial substances.

Contraindications for fiber intake These may arise if you suffer acute infectious diseases or inflammatory diseases of the stomach and intestines.

Fiberglass, referred to as fiber, perform a very important mission for our body. But approaching the planning of its diet must be carefully and responsible.

The fiber refers to substances that do not dissolve and are not absorbed by the organism. In essence, it is a ballast that does not have a nutritional value, but without it the gastrointestinal tract is incorrectly, due to the mass of health problems. That is why gastroenterologists and nutritionists are recommended to include in the diet products rich in fiber.

By chemical composition, the fiber refers to polysaccharides, of which the cell walls of all plants consist. That is why its main sources are herbs, grains and cereals, seeds, vegetables and fruits.

The fiber, which is often called food fibers, is an imperfeated substance with digestive enzymes. Despite the lack of food and energy value, it is necessary for the proper functioning of the intestine. Without fiber, the existence of the useful intestinal microflora is impossible - its surface is considered an ideal medium for their reproduction, and only intestinal bacteria can split it to glucose and other substances.

In the 70s of the last century, it was fashionable to exclude fiber from the diet. However, in the late 80s, it turned out that fans of products without this substance were in tens of times more often than the "old-fashioned" consumers of dietary fibers suffer from cancer. Tumors were found not only in the intestines and the stomach, but also in other organs.

It turned out that the fiber is the very cornerstone, which allows to protect the body from cancer and other dangerous diseases.

Many call the fiber with natural scratch for the intestines and a vacuum cleaner for the whole organism. It does not go to the bloodstream, since the dimensions of its smallest particles are still greater than the nutrient molecules.

Useful properties of fiber and its effect on the body

The fiber positively affects all organs and tissues of the human body, although when entering the digestive tract, it is not absorbed into the liquid medium of the body, and the long-term treatment of intestinal bacteria and microorganisms. It takes a lot of time for its complete hydrolysis, and most of the fiber leaves the body in an undigested state. However, this is the whole "salt" - due to the special structure and properties of the fiber has a versatile positive effect on the human body:

Action of food fibers on the human body

1. Slows off the absorption of glucose in the small intestine, so that after meals, there is no sharp increase in blood sugar. Carbohydrate absorption occurs gradually for a long time.
2. Screws (absorbing) part of the fats, including cholesterol, due to which it is possible to maintain the vessels from atherosclerosis and get rid of the risk of accumulation of excess weight.
3. Improves intestinal peristaltics, protects it from the adverse effects of toxins and slags, eliminates the development of fermentation processes, reduces the risk of damage to the intestinal wall. The fiber plays the main role in the regulation of the chair due to the increase in feces.
4. Promotes the growth of colonies of useful intestinal microflora. Due to this process, persistent immunity, nutrients and vitamins are being absorbed by the organism in full, the risk of intestinal and other infections is reduced.

The fiber is indispensable and for the weight reduction process.

The fiber swells still in the stomach, thanks to which the saturation sense comes faster and is preserved for a long time. This allows you to reduce the volume of portions and reduce the number of meals. Consequently, the overall calorie content of the diet is reduced.

Main types of fiber

The fiber is divided into two main groups - insoluble and soluble fiber. Their features and properties are described in the table:

Group of fiber	Name of substance	Basic properties, influence on the body
Insoluble	Cellulose	Actively absorbs the liquid and creates a feeling of satiety, absorbs toxins and slags, contributes to the improvement of the peristalsis.
	Hemicellulose	Absorbs fluid, increases the feces, protects the intestines and the liver from the effect of toxins. Mechanically removes slags from the intestinal walls, removes toxins, strengthens the mucous membranes and regulates the degree of absorption of glucose and fats.
	Lignin	Adjust the composition of the blood, protect the liver and strengthen the vascular walls, has an antitumor effect, activates the peristaltics.
Soluble	Pectin	Regulates the suction of fats and glucose, envelop the walls of the stomach and intestines, reduce inflammatory processes.
	Inulin	It is considered a probiotic activating the growth of useful microflora. Normalizes digestion and activates the peristaltics, adjusts the chair and promotes weight loss.
	Comedy and resin	Bind toxins and slags, neutralized and removed cholesterol and bile acids from the body, blood purified.

Use only one type of fiber is impractical. For example, soluble fiber protects the intestinal walls from too active exposure to insoluble food fibers and does not allow them to absorb too much moisture. Without insoluble food fibers, probiotic properties of soluble fiber appear weaker.

Which products contain fiber

Champions on the content of vegetable food fibers nutritionists call greens, Vegetables, Fruits, Seeds and Roots, Fruits and Berries. Especially a lot of fiber is contained in their shells, and in the pulp it is present in several smaller concentrations.

Find out which products contains such substances in large quantities, from the tables.

Table No. 1 - fiber in vegetables (g / 100 g of product)

Vegetables	Product name	Number of fiber
	Boiled spinach	14
	Polka dot (sash and grain of milk ripeness)	8,8
	Zucchini and Zucchini	6
	Broccoli	5,1
	Cabbage Brusselskaya	4,1
	Cabbage white fresh	2,2
	Cabbage Belococcal Chimes	4,1
	Cauliflower	2,5
	Celery greenery and stems	8
	Baked potatoes	3
	Booth booth	1
	Carrot	1,7
	Tomatoes	1,4
	Cucumbers	0,7
	Bulb onions	1,6

Table number 2 - the content of fiber in fruits and berries (g / 100 g of product)

Fruits	Product name	Number of fiber (g)
	Blueberry	8,8
	Kuraga dried halves	8,5
	Raspberry fresh	8
	Fresh apricots with a bone and skin	8
	Dried plums (prunes)	6
	Fresh pear with skin	5,5
	Banana	3,1
	Strawberry fresh	3
	Apple Freshly with Skin	4,5
	Avocado	5,6
	Cranberry	8
	Watermelon	2,8
	Cherry fresh	4,5
	Pineapple canned	0,8

Table # 3 - the content of fiber in the croups and legumes (g / 1 cup of cereals)

Table No. 4 - the content of fiber in pasta (g / 1 glass of product)

Table number 5 - the content of fiber in bread (g / 1 portion - slice)

Table number 6 - the content of fiber in nuts and seeds (g / 1 glass of product)

Seeds and nuts	Flax-seed	54
	Seeds Chia	110-130
	Peanut	16
	Sunflower seeds	15,2
	Almond nuts	7,2
	Pistachii	3,6
	Nuts Pecan.	5,4
	Pumpkin seeds	8,4
	Cashew	6,4
	Walnut core walnut	14
	Boiled corn	4
	Corn popcorn	2,1

To increase the benefit and replenishing the needs of the body in nutrients and vitamins, it is recommended to include daily products from each group in the diet. This means that the daily menu must contain vegetable dishes, cereals from cereals, salads and garnish from vegetables, nuts, seeds and bread, dishes from berries and fruits.

Fiber day norm: deficiency and oversupports and their consequences

At the initial stage, the amount of fiber per day should be about 5-15. If the digestive system functions normally, the daily dose of dietary fibers can be increased by 5-7 g per day until the daily dose reaches the recommended value.

The daily norm of fiber is determined individually, but most of the nutritionists advises to use at least 35 g of dietary fiber per day. In this case, the proportion of insoluble fibers should be slightly lower than soluble (2/3 ratio). If, before moving to such nutrition, the nutritional fibers lacked in the diet, raise their quantity is gradually. In this case, it will be possible to avoid several problems:

• constipation;
• exacerbations of chronic gastrointestinal diseases;
• meteorism;
• dehydration of the body.

At the initial stage, the amount of fiber per day should be about 5-15. If the digestive system functions normally, the daily dose of dietary fibers can be increased by 5-7 g per day until the daily dose reaches the recommended value. When using a large amount of dietary fiber fibers, the body will need up to 2.5 liters of water daily, because the fiber absorbs a lot of fluids, and there may be constipation when it may occur.

The lack of dietary fiber in the diet leads to the dysbacteriosis and intestinal dysfunction, general intoxication and decrease in immunity, and sometimes on cancer. The overaction of fiber in the diet is also dangerous. In the case of adding a large number of fibers, especially rough insoluble, there is a possibility of inflammation of the gastric and intestine mucosa, chronic constipation. Remember, in everything you need a measure.

Be sure to read about it

Fiber - food fibers consisting of complex carbohydrates. These are components of food, which are not digested by digestive enzymes in the human stomach, but are processed by a useful intestinal microflora.

The fiber cleans the intestine from the residues, food products and toxins, it is considered an indispensable element in a healthy diet and has a mass of useful properties.

If the body is not periodically cleaned, then there is a stabbing, which threatens the development of various problems with the gastrointestinal tract, a sharp decrease in immunity, manifestation of allergies and irritations on the skin. By the way, many skin problems - acne, acne, solidity, Seborrhea is the result of a crude intestine. In this article you will learn what products contains fiber.

Beneficial features

So, what benefit is the food rich in fiber? The main useful property is to improve digestion and prevent constipation. This is especially important for women in position and nursing breasts.

During pregnancy, it is very important to establish the right job of the garter, so that the fruit does not experience pressure from the intestine. And during the breastfeeding period in the female organism, a hormonal failure occurs, the level of glucose in the blood increases somewhat.

A sufficient amount of fiber allows you to keep the level of sugar normally and get rid of harmful cholesterol.

The fiber is simply necessary for people who want to lose weight. There is an interesting nuance here: food rich in fiber, you need to chew longer, and this means that the brain is much earlier receiving a saturation signal, just do not want to eat.

What are views?

Food fibers are divided into 2 types:

1. Soluble.
2. Insoluble.

Soluble fibers are a fiber capable of dissolving in a liquid. This kind of dietary fiber contains the following products: fruits (apples, pears, peaches, citrus fruits), legumes (lentils, peas), grain (oats, barley, rye). The most famous component of such fiber is pectin. What is this substance? Pectin is in apples, red and black currant, citrus fruits, that is, in those fruits and berries, which are good to prepare a variety of glands (for example, natural apple grazing - useful food).

Insoluble fibers are necessary for full intestinal peristals.

They do not dissolve in the liquid and perfectly and quickly purify the intestines. This type of fiber contains all kinds of cabbage, greens, beans, nuts, bran.

What products contain these components of food?

So, you made sure that the fiber is very important for our body. Let's learn more about what products contain fiber.

Many fiber is contained in vegetables, fruits, legumes, grain. Products containing vegetable tissue:

• Of course, vegetables: tomatoes, cucumbers, cabbage, carrots, swakes.
• Fruits: pear, grapes, apple, peach, fig.
• Dried fruits: raisins, prunes, kuraga.
• Very larger than dietary fiber, oatmeal flakes, bran.

Please note that the products containing fiber must be used in a fresh form. In thermal processing, the fibers are modified and losing their valuable properties.

List of products in the amount of content of these beneficial fibers:

• beans - 13%;
• white rice and wheat - 9%;
• ovens and barley - 8-10%;
• almonds, hazelnuts, walnuts - 12-16%;
• fresh vegetables - 3-7%;
• berries (fiber is contained in large quantities in raspberries and blackberry) - 2-6%;
• fruits and citrus fruits (record holders - bananas and peaches) - 6-11%.

Consumption rate

Improve the children's menu

Well, when the child eats absolutely everything, but it is rare. But the fiber is also very important for the children's body, as dietary fibers prevent the appearance of dysbiosis and help cope with constipation.

When should I start to include in the children's diet products containing fiber? Answer: From 9 months. Children aged from 9 months to 3 years each day should be eaten about 19 grams of fiber, and after 8 years - 26 grams. Remember that the food must be natural, without any additives. Try to adhere to the following recommendations:

• We gradually add vegetables and fruits in different dishes for breakfast, lunch or dinner.
• From 9 months, start the adrch with a variety of porridge, which are rich in fiber: corn, oatmeal, buckwheat.
• From sweet, it is best to refuse. Take a rule in the intervals between foods to put a plate with a variety of fruit in a prominent place. Believe me, the result will not wait long for a long time. Instead of cookies, bull, the baby's sandwiches will be cut off with delicious slices of fruit.

Side Effects and Contraindications

The fiber is very useful for proper intestinal operation. But everything is good in moderation. It is not recommended to immediately use many products containing food fibers. Such food can lead to such troubles like meteorism, bloating or intestinal spasm.

The fiber must be introduced into the diet gradually. It is very important to establish drinking mode so that there is enough liquid in the intestines. If you do not follow this rule, then the abundance of nutritional fibers can provoke an indignant of the stomach or breaking of the gut. The optimal amount of water per day is 2-3 liters.

Right choice

Shops year-round offer us a wide selection of a wide variety of vegetables and fruits.

But it is worth remembering that not all of them are equally useful. Avocado, Mango, Pineapple, Bananas are grown too far from our place of residence. It takes a lot of time on their transportation, they are harvested immature and treated with chemicals to preserve the commodity type.

The best choice is seasonal vegetables and fruits that caused in the strip where you live. They are much more useful and nutritious overseas wonder. Try to buy products from proven suppliers, ask certificates of quality, and even better - grow a crop on your own site. So you will definitely confident in freshness and quality.

Fiberglass in food really plays a very important role in the body.

If it is not enough, problems with the stomach and intestines begin, the person gains weight and can not get rid of it for a long time, various rashes arise on the skin, allergic and torments depressed.

Fit the right thing themselves, teach children to healthy food from the small years. Remember that many illnesses will not appear at all if they take care of the most simple rules.

/ 16.05.2018

In which criterion is the most fiber. Products rich in fiber, types of fiber.

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Rich fiber-rich foods

The fiber is divided into two types: soluble (mild) and insoluble (coarse). The greatest benefits for our body have coarse fibers, which are glucose polymer. They are not cleaving in the gastrointestinal tract, are outlined naturally, are not a source of energy. Rough fiber reduces the risk of cancer development, helps to reduce weight, lowers cholesterol synthesis. Therefore, coarse fibers must be present in the diet of each person. Today we will tell, in which products contains coarse fiber.

Products rich in rough fiber are needed by the human body to accelerate the synthesis of lipase in adipose tissue, regulating the amount of glucose in the blood, reduction of cholesterol in plasma, bringing to the norm of intestinal microflora, removal of bile acids, and in order to avoid the formation of stones in the gallbladder . In addition, fiber reduces the risk of constipation and hemorrhoids, prevents the development of cancer.

Of particular benefits of rude fiber brings female health. If the weak floor representatives regularly use products containing fiber and coarse fibers, the risk of breaking breast cancer or ovarian cancer decreases.

Rough vegetable fiber entering the body of certain foods is not split in the stomach, it begins to absorb toxins, harmful substances. This is due to silicon, literally attracting heavy metals, radionuclides and viruses.

On this benefit of coarse fibers for the body does not end. If you want to keep body weight, reduce weight, then products containing coarse fiber must be the basis of your diet. It not only has low calories, but also slows down the processes of the digestibility of carbohydrates, proteins and fats. In the stomach, it increases significantly in the amount, stimulating the opening of the intestine and bringing a feeling of satiety. Regular use of such food leads to the suppression of appetite, water and sodium removal, creating a sense of saturation.

In which products contains coarse fiber: list

To products rich in rough tissue, you should include bran, food from coarse grinding flour, cereal and muesli from solid cereals, as well as corn and crude rice. Add germinated grains into salads, bran, oatmeal.

To vegetable products, rich coarse tissue, also include vegetables and fruits: cauliflower, beans, broccoli, potatoes, pumpkin, cucumber, dill, sweet pepper. It is advisable to be used with the peel, since it is in it the maximum amount of coarse fiber. Therefore, do not clean pears, apples, peaches and other fruits from the peel. Note that thermal processing does not affect the amount of fiber. But still it is desirable to use them in the raw form.

Rough fiber's consumption rate

We have introduced you a complete list of products with a rough fiber. It is now important to tell about the rules and norm of consumption of products containing rude plant tissue.

On the day an adult person is enough 25-40 grams of coarse fibers. Accurate daily need depends on physical activity, weight, health status. To receive such a number of coarse fiber, eat 1.5 kg of fresh fruits, vegetables per day. Please note that it is necessary to enter this substance in the body gradually.

That's right, healthy and fully eating, you can quickly bring your body in order, get rid of extra centimeters on the waist and sides, while not harmful to your own health. It is scientifically proven that it is possible to lose weight, not suffering from a constant feeling of hunger, the desire to fill the unfortunate stomach with something. The secret of healthy weight loss - products with a fiber content. What foods are it contained in?

What is fiber and why it is needed

For health and longevity, fiber plays a crucial role. In essence, these are hollow fibers that are present in many organic products. The fiber is the most rough parts of the plant, the digestion of which continues for a long time. But it is precisely that the benefits for our body are considerable, since during such a long digestion of food, the body of the body and poisons and poisons occur. That is why it is necessary to eat complex carbohydrates to those who wish to get rid of extra kilograms.

Despite the fact that the fiber is not digested by the body, it does not fall into useful microelements and vitamins for beauty and health, its benefit is scientifically proven. What are the beneficial properties of these fibers?

Using fiber-rich foods, you will feel full, while eating much less calorie food.

We describe how insoluble fiber works. Rough fibers fall into the digestive system where they are not digested. However, passing by the intestines, they absorb poisons and toxins, excess fat and slags. Having distinguished naturally, the fibers "take" with them harmful substances and fats.

Types of fiber

These fibers are inhomogeneous in their composition and performed functions. There are such varieties:

• Soluble: pectin, resin, alginates. These substances when absorbing water are converted into a special jelly.
• Insoluble: Lignin, Cellulose, Hemicellulose. Absorbs water in itself, like a sponge. It is not susceptible to decay. But this is how the intestines are cleansing, especially the colon.

The fiber is divided into fibers of synthetic and natural origin. The second option is much more useful for the body.

Signs of fiber deficit

Even if a person does not suffer overweight, it can improve his health due to vegetables rich in fiber and other products. The signal to the fact that you need coarse fibers, such symptoms will be:

• constant constipation;
• hemorrhoids;
• cholelithiasis;
• problems with gastrointestinal tract;
• progressive diabetes.

High fiber products

To make your diet useful, at the same time to lose weight, without damping the body of vitamins and trace elements, you should familiarize yourself with the products rich in fiber. First of all, it plant food. You can select multiple key categories in the list:

Important! Dairy products, as well as other animal origins in coarse nutritional fibers do not contain.

Products rich in fiber: Table

To compile the diet and inclusion in it, products containing the required amount of nutritional fibers are more convenient to use the form of the table. We offer to familiarize yourself with it.

Vegetables rich in fiber are diverse. Note: beans, lentils, peas, rice should be used in the finished form, The content of fibers is indicated on one cup. For nuts and berries, the fiber content is indicated on a handful. Vegetables and fruits should be used with the skin.

• cauliflower;
• lettuce leaves;
• carrot;
• green beans;
• sweet potato;
• broccoli;
• corn;
• asparagus.

All of them are in their composition coarse fibers. In which products of plant origin, tasty and nutritious, can still be fiber? These are whole wheat grains, mango, blueberries, oranges, avocado. The dietary fiber is contained and in the grains of milk thistle.

Important! Pregnant women stands after medical advice to increase fiber intake, since it will very effectively help solve the problem of constipation.

People engaged in physical labor and athletes, the daily dosage of coarse fibers should be increased to 40 g.

The daily dose of coarse fibers should be divided into several stages. The most rational menu looks like this:

• 20% - for breakfast.
• 40-50% - for lunch.
• 30-40% - for dinner.

Despite explicit benefits, it is not necessary to abuse fiber, since its excess in the body can cause several unpleasant consequences:

• gas formation;
• bloating;
• fermentation in the intestines;
• problems with the assimilation of vitamins and useful minerals.

Since products rich in rich fibers have some contraindications before introducing them to their diet on an ongoing basis, a medical advice should be obtained. It is important to know the following contraindications:

• acute infectious diseases;
• inflammatory processes in the stomach or intestines.

Rough fibers are needed for those who think about their health, wants to get rid of not only from an extra kilogram, but also from many other unpleasant diseases of the gastrointestinal tract.