Fiber (dietary fiber) – one of the main components of plant products. Although it is not digested by the body, it plays an important role in health.
Fiber belongs to a group of complex carbohydrates. Getting into the body, it is not digested and does not participate in the formation of energy. But its use is necessary for a healthy diet: fiber reduces the level of “bad” cholesterol. Due to slow assimilation, it prevents sharp outflows of glucose and insulin into the blood, helps to normalize weight, because it can “swell” and cause a feeling of satiety for a long time. Insoluble fiber acts as a sponge, removing metabolic products from the body, has a beneficial effect on the intestinal microflora, and has a prebiotic effect.
Soluble fiber, entering the digestive tract, interacts with water and forms a gel that is used by the bacteria of the large intestine. Sources of soluble fiber: barley, oats and oat bran, flax seeds, carrots, plums, legumes, apples, citrus fruits, etc. Read more: Kombucha tea: what is it? 7 benefits and properties of this tea
Insoluble fiber is not exposed to the enzymes of gastric juice. Its main purpose is to cleanse the digestive tract from undigested food residues and other metabolic products. Sources of insoluble fiber: wheat bran, beans, brown rice, peel of vegetables, fruits, etc.
There is a certain daily fiber requirement of 25-30 g / day! However, an increase in the amount of fiber does not lead to an increase in its usefulness, as many believe, but it entails health problems. Read more: Health Central: A Quick Reference Guide To Holistic Well-Being
Fiber promotes undigested food through the digestive tract while reducing the absorption of nutrients by the walls of the intestine. If you eat more than 40-60 grams of fiber per day, the body will not be able to absorb a sufficient number of vital components of food, before the undigested food leaves the body. However, excess dietary fiber can significantly reduce the absorption of iron, calcium, zinc and other elements. If you sharply begin to increase the intake of fiber in the diet, it can lead to undesirable effects – diarrhea, bloating and excessive gas formation. It is recommended to increase the dose of fiber intake gradually, for several weeks, until the daily dose reaches the recommended rate.
I would like to draw your attention to the fact that most scientific research was conducted not on additives directly fiber, but on products – vegetables and fruits. You can not compare “bare” fiber and its containing fruits and vegetables! Many people, after learning about the benefits of fiber, make the same mistake: add wheat or rye bran in the diet in dry form. But in this form, they only aggravate the situation and provoke constipation. Dry bran must necessarily be consumed with a lot of liquid, otherwise, after getting into the intestines, they absorb all the water and burden the problem. There is no need to buy ready-made pressed bran or fiber, the necessary daily rate can be obtained with ordinary products. So dietary fiber must come into your body from fruits, vegetables, legumes, nuts, and cereals.