Foods Rich In Fiber: Benefits For The Body

One of the fundamental principles of good nutrition is to provide the body with high-quality proteins, fats, carbohydrates and fiber. According to the World Health Organization, the average adult should consume approximately 25 grams of fiber daily. But not everyone follows this. Read the article to find out the benefits of adding fiber to the diet, what are the consequences of deficiency and excess, how to provide yourself with a daily allowance and who needs to limit it.

What is fiber

Fiber (dietary fiber) is a component of food, refers to one of the types of complex carbohydrates - polysaccharides. And in addition to the energy function characteristic of all carbohydrates, dietary fiber:

• promote the movement of food through the intestines and gives a feeling of fullness;

• slow down the intake of sugar;

• form a protective layer on the surface of the intestine;

• improve the outflow of bile;

• normalize cholesterol levels;

• are food for the beneficial intestinal microflora, which absorb toxins and their waste products.

Types of fiber and intake

Dietary fiber can be either soluble or insoluble.

Depending on whether it dissolves in water.

The amount and type of fiber depends on the type of plant it contains.

For example, the inside of an apple contains soluble fiber, while the skin is made up of insoluble fiber.

Where is it kept?

Fruits and vegetables, oat bran and other oat products, cooked dried beans, peas and lentils.

Where is it contained?

Wheat bran, whole grains, legumes, fruits and vegetables.

For maximum benefit, make sure you have enough fiber of both types in your diet.

Daily intake of dietary fiber (soluble and insoluble together) for adults:

• men 18-50 years old - 38 grams, 51 years and older - 30 grams;

• women 18-50 years old - 25 grams, 51 years and older - 21 grams.

Most of the carbohydrates absorbed by the body are broken down in the gastrointestinal tract (GIT) and then absorbed from the intestines into the blood. But fiber is a component of plants, it is not digested and absorbed by the human digestive system.

Dietary fiber simply passes through the intestines and exits with the stool.

Then what is useful in it, if it passes through the body through "transit"?

Benefits of fiber for the body

The benefit is that, when consumed adequately, dietary fiber increases the food bolus, makes the stool softer, and facilitates intestinal motility.

Therefore, in many advertising campaigns, there is so much attention to fiber. Surely you have heard: "Contains healthy fiber to improve digestion." Yes, the prevention of constipation is the main reason that motivates people to eat high-fiber foods.

Fiber not only normalizes bowel function, but also has other beneficial properties confirmed by research:

1. Protection against diverticulitis

   Diverticula are tiny, sac-like protrusions of the intestines. If a small amount of food particles get stuck in these "bags" or "pockets", these areas can become infected with bacteria and become inflamed. This inflammation is called diverticulitis. Increasing the food bolus with dietary fiber facilitates the passage of intestinal contents and food particles, facilitates their movement through the intestines, and thus protects against diverticulitis.

   It is important to consider the quality and quantity of fiber consumed.

2. Weight correction

   Fiber increases the food bolus and causes a longer feeling of satiety. Dietary fiber protects against overeating, and people whose diets are rich in fiber are less prone to obesity and may even lose weight.

3. Low risk of cardiovascular disease (CVD)

   Studies have confirmed that for every 10 g of fiber, the risk of coronary events was reduced by 14%, and mortality caused by coronary syndrome was reduced by 27% in men and women who participated in one study.

4. Reduces the risk of developing diabetes

   Allows you to control blood glucose levels, which is explained by the lower glycemic index of foods high in fiber.

5. Cholesterol Reduction

   Increasing soluble fiber can only make a small contribution to dietary cholesterol-lowering therapy. For example, 3g of soluble fiber from oats (3 servings of oatmeal, 28g each) can reduce total cholesterol and LDL cholesterol by about 0.13mmol/L.

Fiber and weight loss

Fiber plays an important role in the weight loss process. It gives volume and gives a feeling of satiety for a long time. In addition, it contributes to the regular elimination of toxins along with feces, which favorably affects the dynamics of weight loss, reduces the risk of swelling and cellulite.

They deprive food of both harmful and beneficial bacteria, which means these diets may have a curative effect on intestinal infections in the short term, but may actually contribute to a deficiency of beneficial strains of gut bacteria in the long term. Ensuring proper levels of carbohydrates and soluble fiber to feed beneficial bacteria is important for optimizing a healthy digestive system and maintaining the integrity of the intestinal mucosa through the formation of short-chain fatty acids, butyrate. It has an anti-inflammatory effect, increases insulin sensitivity.

In this case, a high-fiber diet may be protective and beneficial, especially if the fiber is soluble.

Consequences of deficiency and excess of fiber

Lack of dietary fiber in the diet can lead to serious health problems.

Another interesting experiment was conducted by a group of American scientists. They put mice on a diet high in fat and carbohydrates and very low in fiber. This type is similar to all dishes at McDonald's. For several days, scientists watched how beneficial bacteria died or reduced their population and how quickly the population of undesirable bacteria grew. Along with changes in the microbiome, the mice themselves also changed rapidly: they became lethargic.

After a few days on a similar diet, the mice developed intestinal inflammation, and after a few weeks, the mice reached the stage of obesity. Thus, during the experiment on mice, it was found that the indirect nutrition of the microbiota with fiber protects against obesity.

Dietary fiber physically fills the intestines, blocking the feeling of hunger and sending a satiety signal to the brain, which prevents overeating.

If with a deficit it is more and more obvious, then with an overabundance the question arises - is it possible to overeat it?

This often happens when they try to comply with its content in the diet and overdo it. More does not mean better.

Increase your fiber intake gradually to reach your target level.

If you have increased the proportion of fiber in your diet, be sure to drink enough fluids, in proportion to the increased amount of dietary fiber.

Top fiber rich foods

• Chia seeds, 100 gr 34 g

• Pumpkin seeds, 100 gr 18 g

• Beans, cooked, ½ cup 9.5g

• Beans, canned, ½ cup 8.2 g

• Split peas, cooked, ½ cup 8.1 g

• Lentils, cooked, ½ cup 7.8 g

• Flax seeds, 1 tbsp 7 g

• Artichoke, round, cooked, 1 pc. 6.5 g

• White beans, canned, ½ cup 6.3 g

• Chickpeas, cooked, ½ cup 6.2g

• Soybeans, mature, cooked, ½ cup 5.2 g

• Bran cereal products, ready to eat, mixture, ~ 30 gr. 2.6-5.0

• Sweet potato, baked with peel, 1 medium (146 gr.) 4.8 g

• Green peas, cooked, ½ cup 4.4 g

• Pear, fresh, 1 small 4.3 g

• Bulgur, cooked, ½ cup 4.1 g

• Raspberries, fresh, ½ cup 4.0 g

• Blackberries, fresh, ½ cup 3.8 g

• Potato, baked, with skin, 1 medium 3.8 g

• Prune compote, ½ cup 3.8 g

• Figs, dried, ¼ cup 3.7 g

• Dates, ¼ cup 3.6 g

• Oat bran, raw, ¼ cup 3.6 g

• Spinach, frozen, cooked, ½ cup 3.5g

• Almonds, 30 gr. 3.3 g

• Apple with skin, fresh, 1 medium 3.3 g

• Brussels sprouts, frozen, cooked, ½ cup 3.2 g

• Whole wheat spaghetti, cooked, ½ cup 3.1 g

• Banana, 1 medium 3.1 g

• Orange, fresh, 1 medium 3.1 g

• Pearl barley, cooked, ½ cup 3.0 g

• Winter squash, cooked, ½ cup 2.9 g

• Broccoli, cooked, ½ cup 2.8 g

• Parsnips, cooked, chopped, ½ cup 2.8 g

• Buckwheat, cooked, ½ cup 2.7 g

• Millet, cooked, ½ cup 1.7 g

• Sunflower seeds, peeled, 2 tbsp. l. 2 g