Fiber vegetables. What foods contain this beneficial fiber? Products with coarse vegetable fibers

Foods containing fiber render beneficial effect on health, for the reason that the intestinal microflora directly depends on them. A lot of people are wondering, "What foods have fiber?" This is exactly what we will tell you in this article.

Fiber is a fiber that is present in plants, namely roots, stems, tubers, fruits, leaves. Currently, there are two types of fiber, namely soluble and insoluble. The first includes resins and pectins plant origin. Such foods that contain fiber - oatmeal, bread (black), legumes, the vast majority of vegetables, fruits.

The second type includes lignin, cellulose, hemicellulose.

There is it in nuts, grains, bran. Some foods contain soluble and insoluble fiber at the same time. For example, the skin of an apple contains cellulose, and its pulp contains pectin.

By eating foods containing fiber, we get:

Improved digestion;

Prevention of various heart diseases, since fiber reduces the concentration of cholesterol;

Prevention of oncological diseases;

Decrease in the concentration of sugar in the blood;

Getting rid of unwanted pounds.

Most Helpful alimentary fiber available in natural products. But foods that have been processed and contain additives such as polydextrose, inulin, or maltodextrin are not useful and should be avoided.

Foods containing fiber

Now you will find out what foods contain fiber. A large amount of fiber contains foods - whole grains, such as buckwheat, oatmeal. Then come fruits, berries, nuts such as grapes, apples, blackberries, pears, peaches, plums, watermelon, dates, pistachios, figs.

In addition, foods that contain fiber are vegetables. Peas are especially rich in it, leaf salad, carrots, beets, cabbage, beans, broccoli, potatoes, radishes.

When fiber enters the gastrointestinal tract, it begins to absorb all the unnecessary and harmful substances that are present in the human intestine. If people paid more attention to fiber, then many digestive problems could be solved without the use of specialized medications, which, with the exception of a beneficial effect, also have side effects, washing out vitamins, calcium, as well as other valuable minerals.

The uniqueness of dietary fiber lies in the fact that they have such important trace element like silicon. Thanks to their valuable properties silicon creates charged particles that can stick to themselves viruses and microorganisms that are harmful to a healthy person.

Fiber is important for humans, because it successfully copes with the attraction and removal of heavy metals, as well as radionuclides from the body. And it successfully lowers the concentration of cholesterol in the blood plasma, preventing the occurrence of blood clots.

In addition, fiber well stimulates intestinal motility, and also normalizes its microflora. Dietary fiber lowers blood pressure, normalizes insulin and glucose levels, and also accumulates water in itself, which in turn provides a feeling of satiety.

In order for a person’s diet to have a sufficient amount of fiber, one should know which foods contain fiber. It should be introduced into the diet gradually to prevent side effects. Specialists strongly it is advised to take about 20-30 grams of fiber daily. A prerequisite is the use of a sufficient amount of water.

Foods that contain fiber should be eaten without exposing them to cooking. In juices, for example, there is no fiber, but in fresh fruit there's a lot of her. And you should also eat more food of plant origin, include seeds, legumes, dried fruits, nuts, bran bread, cereals in your diet. You also need to remember that milk, fats, cheese, sugar, fish, meat do not contain fiber.

The table below shows which foods are high in fiber. Data are given in grams per specific volume.

This table shows quite clearly what foods have a lot of fiber. However, she does not say anything about which of these products should be preferred in order not only to saturate the body with plant fibers, but actually benefit it.

After all, a situation can always arise when you treat one thing and cripple another. When the saturation of the body vegetable fiber with the help of products that also carry a large number of unhealthy compounds, will bring the body more harm than good.

So we need to revise our table of fiber-rich foods, and leave only foods that are definitely useful for both weight loss and general health improvement. After all the necessary abbreviations, the table will become significantly shorter and will look something like this:

• berries;
• flax seeds, chia and other seeds;
• peanut butter;
• all types of cabbage;
• root crops and tubers;
• any nuts;
• peas and other legumes;
• avocado;
• tomatoes and cucumbers;
• any greenery.

Why did these foods, rich in plant fibers, remain in the table?

First of all, all foods that are high in carbohydrates were removed from the list, since. So in bulgur or spaghetti there can be as much fiber as you like, but these products are not suitable for losing weight and maintaining health.

In addition, fruits and were crossed out, since it contains too much, which is one of the most harmful "natural" compounds for the human body.

As a result, only berries were left in the table, in which there is a lot of fiber and little fructose. As well as avocados, in which there is no fructose, but there is a lot of fat useful for the body. For the same reason (wealth healthy fats), peanut butter was added separately to the table.
Also on the list are foods with fiber for the intestines, such as cucumbers and tomatoes.

Dietary fiber is almost not cleaved when passing through the gastrointestinal tract, but is utilized by the intestinal microflora. Fiber, adsorbing water, increases the volume of feces, so that they move faster through the intestines, which in turn reduces the risk of constipation and normalizes the functioning of the digestive tract. It is believed that due to the rapid movement of waste, the likelihood of colon cancer is reduced. In addition, we recall that despite the fact that fiber contains a very small amount of calories, it is voluminous, and this gives a feeling of satiety and helps to reduce the total amount of food consumed and control your weight. In addition, fiber reduces the level of cholesterol and insulin in the blood.
The American Dietetic Association recommends eating 25-35 grams of fiber daily to prevent chronic disease. To analyze your diet and make healthy menu, it is necessary to take into account the fiber content in each food product. Information about its quantity can sometimes, although quite rarely, be gleaned from the information labels on the products you buy in the store, as well as from the table below.

Fiber content in foods

Take note

• The so-called “Dry Breads” made from whole grains, which are now commercially available everywhere, are very useful. dietary product. In bread, in addition to proteins and minerals, in in large numbers there are ballast fibers. To satisfy the body's daily requirement for coarse fiber, you need to eat only 150 grams of dry bread. The same amount of fiber is found in 6 loaves rye bread.
• Bread made from unrefined grains is especially rich in fiber.
• White bread has on average three times less fiber than bran bread.
• Regarding rye bread: the darker the loaf, the less refined the flour and the healthier the bread.
• Instead of drinking juice, try to eat the whole fruit. It is known that vapelsin, for example, contains 6 times more fiber than a glass of orange juice.

! Be careful!

Despite the fact that peeled fruits and vegetables contain more fiber than peeled ones, it is still recommended, after washing, to cut off the peel from apples, pears, cucumbers, etc. before eating. Especially if fruits and vegetables are bought in a store, and not grown by you in the garden. The fact is, the peel can accumulate various harmful substances, if any were used in their cultivation. In addition, the surface of "store" vegetables can be treated with paraffin, and fruits - with diphenin (the strongest allergen) - this is done for better product safety during transportation and long-term storage. In any case, wash fruits and vegetables thoroughly using a stiff brush.

Fiber soluble and insoluble

There are two forms of fiber: soluble (in water) and insoluble. Soluble is broken down by bacteria of the gastrointestinal tract, forming, in addition to gases, physiologically active substances, which partially getting into the blood, help to reduce the level of glucose and "bad" cholesterol in it. It is found in large quantities in leafy vegetables, fruits, barley and oat bran.
Insoluble fiber absorbs fluid, increasing the volume of feces, and thus contributes to the normal functioning of the digestive tract and prevents constipation. It can be found in beans and unrefined grains such as brown rice, flour with bran, whole grains wheat.
Obviously, both types of dietary fiber are essential for health. Therefore, for the optimal ratio of soluble and insoluble fiber, include in your diet variety of vegetables, fruits, cereals and legumes.

Fiber Recommendations and Some Cautions

Eating food rich in vegetable fibers, you need to drink 2-2.5 liters of water per day. The thing is, no water. food cellulose simply loses its adsorbing function.
Try to increase your fiber intake gradually until you reach the recommended daily dose. Along with this, gradually increase the amount of water you drink up to 2-2.5 liters.
A sharp transition to an increased consumption of vegetables and fruits can cause flatulence and diarrhea.
For patients with colitis, ulcers, proctitis, it is better to limit the use of foods with high content vegetable fibres.
For constipation, prunes, beets and carrots are especially useful. However, for people suffering from spastic constipation, it is better to eat vegetables and fruits in pureed or mashed form.
Remember that dietary fiber can increase intestinal bloating. People with a tendency to flatulence should exclude such foods as cabbage, spinach, sorrel, and legumes from their diet.

When compiling the table, data from the USDA National Nutrient Database website (http://ndb.nal.usda.gov/) were used.

Plant foods are very beneficial for human health. In some ways, they are even more important than animal treats, otherwise nutritionists would not recommend giving preference to them in the diet. There are in products of plant origin, for example, a component such as. It performs many useful functions, which ones - you will learn from this article.

General information about dietary fiber

What are dietary fibers? In essence, this is the same as fiber. Dietary fibers are part of the shells of 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 former, when they enter the stomach, come into contact with the liquid, as a result of which their size increases, and the structure becomes jelly-like. The latter are not exposed to moisture, however, when swelling, they fill the cavity of the digestive organ and keep their shape well. Soluble fiber 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, is of great importance for human health and well-being. We list its main functions:

• Cleansing. Dietary fiber has the ability, like a sponge, to absorb harmful compounds (toxins, poisons, salts of heavy metals, radionuclides) and remove them from 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, helps this body get rid of decay products in a timely manner. In addition, dietary fiber increases the degree of digestibility of nutrient compounds by the human body.
• Immunomodulatory. Fiber takes an active part in the restoration of intestinal microflora, and it is in the intestine that the lion's share of immune cells is concentrated - more than 80%.
• Normalization of metabolism. Thanks to dietary fiber, it is really possible to significantly reduce the level of glucose and "bad" cholesterol in the blood. In other words, fiber counteracts atherosclerosis, diabetes, hypertension.
• Fighting overweight . Dietary fiber cleanses the body not only of accumulations dangerous to human health and life, but also of excess lipids and sugars. In addition, they reduce the rate of absorption of these compounds by the body. Thus, fiber helps to 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 unambiguous benefits, it is necessary to adhere to certain norms for their consumption. Nutritionists say: the normal functioning of the human body is possible with daily intake 25 - 35 g of dietary fiber. Maximum amount dietary fiber, which can enter the internal environment of the body along with food, is 40 g. Anything higher will do you a disservice: gastrointestinal disorders, discomfort and other unpleasant side effects will make themselves felt.

If you have never really leaned heavily on products with big amount fiber in the composition, introduce such goodies into your diet gradually, in small portions. Do not forget to also drink plenty of water every day: from 1.5 to 2 liters of fluid per day. Ignoring this recommendation is fraught with negative physiological consequences: constipation, increased gas formation in gastrointestinal tract, bloating, etc.

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

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

The content of dietary fiber in products

The presence of soluble and insoluble fiber is characteristic of various vegetable delicacies.

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

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

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

Each of us once heard that coarse dietary fibers are extremely useful for our body. In what products they are contained and what significance they have for human health - this information is laid out below. In addition, the article describes the benefits of the above substances for losing weight people.

What is coarse dietary fiber

Entering human body in the form of undigested carbohydrates plant food. 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, pectins. Coarse fiber is fiber, which is a glucose polymer. Due to some differences in the chain of molecules, it does not break down in the digestive tract.

It should be noted that coarse fibers are not sources of energy. Under the action of microorganisms, they are partially broken down. At the same time, the energy that is released during this process is fully used for the needs of bacteria.

Monosaccharides, which are formed during the decomposition of food fibers, 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 contains a lot of foods with coarse dietary fiber, is not absorbed at all. Therefore, very often they are characterized as "ballast substances". But in vain! After all, they play an important role in the process of digestion.

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 split. The same happens in the human body: the stomach cannot extract it, so it does not carry any energy in itself.

This fact contributed to the fact that many scientists of the last century began to prove that the coarse fiber in the products is "ballast" and does not benefit the body. The researchers wanted to "purify" the food of the above substances. As a result, people's health has deteriorated significantly. believe that a decrease in dietary fiber in food in the middle of the 20th century caused 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 the synthesis of lipase in adipose tissue;
• reduce the rate of absorption of di- and monosaccharides in the intestine;
• regulate blood glucose levels;
• protect the body from increased;
• increase the excretion and binding of bile acids, cholesterol and neutral steroids;
• contribute to maintaining body weight in ideal terms;
• lower the synthesis of cholesterol and fatty acids in the liver;
• control the level of phospholipids in bile;
• prevent stone formation in the gallbladder;
• provide normal peristalsis of the biliary tract and intestines;
• prevent the development of hemorrhoids and constipation.

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

Coarse dietary fiber is extremely useful for women's health. Scientists have shown that women who use enough products with coarse dietary fiber, the risk of developing ovarian and breast cancer is reduced.

Soft and coarse fibers: what products contain

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

1. Soluble dietary fiber:

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

2. Products containing coarse dietary fiber insoluble:

• bran;
• cauliflower;
• broccoli;
• string beans;
• fruit peel;
• legumes;
• nuts, seeds;
• buckwheat;
• potatoes in "uniforms";
• mushrooms.

A small amount of fiber is present in the composition of vegetables such as carrots, pumpkin, onions, parsley, tomato, beets, cucumber, 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 is food that contains both soft and coarse fibers. What foods contain both types of food above substances? It's primarily beans. Also, soft and coarse dietary fiber is found in the peel of many fruits.

Brief description of products containing coarse dietary fiber

• Bran. This product contains about 40% fiber. All bran - and rye, and soy, and oats, and wheat - are an excellent source of coarse fibers.
• 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 allowance coarse food fibers.
• Seeds. Excellent source fiber is flax seed. A tablespoon of this product contains about 7 g of fiber.

Daily requirement for coarse fibers

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

For children versus adults daily requirement in dietary coarse fibers is slightly lower.

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

An 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 is in potatoes, 6 g is in other vegetables, 2 g is in fruits .

Fibers are coarse when losing weight

Products containing coarse fiber are extremely beneficial for obese people. If enough fiber enters the human body, then this contributes to the following processes:

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

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

Contraindications to the use of coarse dietary fiber

The above substances in some diseases should be used with caution and in moderate amount. This:

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

Experts note that when there is an exacerbation of these diseases, it is generally undesirable to use foods with coarse dietary fiber. Doctors recommend that such people make a special diet, where the above products are present in a minimal amount.

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 digestive tract. The lack of these substances can provoke serious health problems, so it is necessary to include them in your diet.