Fiber health benefits

Fiber health benefits

Fiber is excreted unchanged by the body, as it is practically not digested in the stomach and intestines, but performs many useful functions in the body:

  • forms faeces by increasing the amount of food eaten,
  • provides regular bowel movements due to improved intestinal motility,
  • reduces the number of toxins in the body due to the elimination of harmful compounds along with faeces,
  • reduces the possibility of kidney stones and gallbladder formation, as it eliminates bile stagnation and promotes more active work of the excretory system,
  • removes carcinogens that lead to cancer from the intestines,
  • lowers the level of bad cholesterol in the blood in several ways: first, dietary fiber slows down the absorption of lipids from the intestines, and secondly, they contribute to the active production of bile, for the production of which low-density lipoproteins are used,
  • improves the sensitivity of the body's cells to insulin, eliminates insulin resistance and blood sugar by slowing down the absorption of simple carbohydrates in the gut.

Daily fiber requirement

         The daily diet for adults should contain 20-25 g of fiber, and for children, the rate varies, depending on age, from 10 g per year to 18 g in adolescence.

A deficiency of fiber in the diet leads to digestion, constipation, obesity, the development of the pathogen and a decrease in the amount of beneficial intestinal microflora, so it is necessary to expand the diet by foods containing fiber in large quantities.

       To avoid deficiency and to normalize the work of the gastrointestinal tract, it is necessary to use fiber in the following proportions:

  • three-quarters of the daily supplement - soluble, in the form of fruits and vegetables,
  • a quarter - insoluble, in the form of cereals, bread or nuts.

What is fiber use?

  • Fiber-rich foods normalize metabolism and restore bowel function.
  • Overeating fiber helps to maintain a safe but fast weight loss. A person feels tight after eating small portions, as a result of which unnecessary pounds are removed.
  • Blood sugar levels normalize and decrease.
  • Stimulation of peristalsis is activated.
  • The lymphatic system is cleansed.
  • The body is cleansed of toxins, toxins, intestinal and gastric mucosa, unnecessary fats.
  • Blood cholesterol levels fall, which has a preventive effect in preventing the risk of developing cardiovascular disease.
  • Muscle fibers strengthen.
  • According to some experts, fiber helps prevent cancerous tumours.

     Cellulose comes in several forms, which vary in their functionality.

      The soluble group includes pectin, alginates, resin and other substances. By turning into jelly, they can absorb large amounts of water.

The insoluble fiber is not degraded. By absorbing water, it merely swells like a sponge. This facilitates the activity of the small intestine. The intractable group includes hemicellulose, cellulose.

Food products that contain fiber (their list is given below) provide a state of satiety, give the body an energy load for the whole day, prevent overeating and gain extra pounds, and make you feel light and free. 

Animal and plant oils


Fiber rich foods

        Vegetable oils are more nutritious than animal fats (dietary fiber is completely lacking in them), bringing the body an enormous supply of minerals and vitamins.

           But in the case of plant fiber, this is not the case. It is contained not only in various meals and flours, that is, where it remains after the extraction of some oils. Fiber-rich foods include sunflower, pumpkin, flax and sesame seeds.

         When choosing bread, you should pay attention to the type of flour from which it is made. Preference should be given to wheat bread or coarse flour. It would be best if you ate bread from cereals and whole grains.

Cereals and cereals

        Fiber is found in most cereals:

Only one condition - the cereal should not be subjected to pre-processing; it should be whole. Cleaned and uncooked rice can replenish the fiber in the body, but bran is considered the most useful in this regard.

Important! Vegetables lose a lot of fiber during heat treatment, so preference should be given to raw foods.

Unfortunately, only raw, thermally raw vegetables, fruits and berries contain dietary fiber, so fiber is not stored during the preparation of juices.

Dietary fiber is found in large amounts in nuts. Most almond seeds, hazelnuts and walnuts are rich. Fiber is also present in pistachios, peanuts, shrubs.

Well, for diabetics, it is essential to know if nuts can be eaten for diabetes, even though they have a high fiber content.

Some of them even recommended being used directly with peel and seeds, as it is precisely these elements in these vegetables that are known as the primary sources of fiber (relevant for diabetes mellitus).

These vegetables are extremely rich in dietary fiber:

  1. Spinach.
  2. Asparagus.
  3. White cabbage.
  4. Broccoli.
  5. Carrots.
  6. Cucumbers.
  7. Radishes.
  8. Beets.
  9. Potato.

Representatives of the legume family are also good sources of soluble and insoluble fiber.

Why is modern man deficient in fiber?

        The reason lies in the diet, which consists of sweets, delicious foods, refined flour products, white rice for garnishes, packaged juices and other products that have virtually no vitamins and fiber. It is impossible to supplement this deficiency with complex vitamins and synthesized fiber.

        If there are no vegetables on the menu, and fruits are consumed in candy or other forms of fast carbohydrates, this negatively affects health, increases the risk of developing diabetes, diseases of the cardiovascular system and overweight. Avoiding this allows the use of natural food, which forms a healthy and balanced diet.

Which foods contain the most fiber?

       Legumes, Turkish and ordinary peas, whole wheat flour, bran and avocados contain about 10-15% of dietary fiber from its dry weight. A small portion of each of these products allows you to get about 5-10 g of this carbohydrate.

Fibers are eaten from lettuce, white flowers and cauliflower, raw potatoes, sweet potatoes, corn, broccoli, squash, carrots, green beans, asparagus, pasta from whole grains, pears, bananas, apples, strawberries, blueberries, oranges, raisins, mango, nuts.

Proper fiber intake

An excess of fiber also has its negative consequences. Eating large amounts of dietary fiber can cause bloating. This particular carbohydrate reduces the absorption of nutrients that are needed for athletes who follow a diet to gain muscle mass.

  The daily rate is best used in several stages:

  • 5 g in the morning - porridge or granola,
  • 10-15 g for lunch - legumes or brown rice, fruit,
  • 10 to 15 g for dinner - avocado, green vegetables.

         The menu may change. The main thing is to follow the recommended rate.

Nutritionists have found that 35-45 g of fiber is enough for an adult a day, and children only need 10 g. As the child grows, the need for thick fiber increases by 1 g per year, so a 5-year-old child should consume at least 15 g. nutritionists should eat 35 grams of fiber a day.

Fiber tables


Table data is based on "ideal indicators" and cannot be perceived as a source of 100% accurate information. The amount of dietary fiber depends on the method of growth and further preparation used. Cooking softens the fiber, which makes it easier for the body to digest and absorb this carbohydrate.

Not all tables are reliable. In many people, grapefruit tops the list of fiber sources. One hundred grams of fetus contains a maximum of 1.5 g. Better to focus on which foods have more fiber than just numbers.

Products, 100 g driedcellulose
bran40-45 g
flax seed25-30 g
Dried mushrooms20-25 g
Dry fruit12-15 g
Legumes (lentils, beans, chickpeas, etc.)9-13 g
Cereal bread8-9 g
Various berries (blueberries, lingons, etc.)5-8 g
avocado7 g
Sweet fruits (peaches, oranges, strawberries, etc.)2-4 g

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