Complex carbohydrates are an essential component of a healthy diet. Dietary fiber is “food” for our intestinal microflora, which, in turn, is responsible for our immunity and many other vital processes occurring in the human body. Fiber is our “cleaner”. In the absence of coarse dietary fiber in the diet, the body loses its ability to cleanse itself. Fiber removes poisons and toxins from the body.

Fiber - roughage

FIBER is the coarsest and most difficult part of the plant to digest. Fiber is a plexus of plant fibers that make up the leaves of greens and cabbage, the peel of beans, fruits, vegetables, as well as the flower membrane of seeds and cereals.

Dietary fiber is a complex form of carbohydrates that our digestive system is not able to break down. The question arises: why then do we need fiber? It turns out that coarse dietary fiber is one of the most important elements of human nutrition. Fiber is a nutrient that, like water, vitamins and mineral salts, does not provide energy to the body, but plays an important role in its functioning.

Fiber reduces the time food remains in the gastrointestinal tract. Dietary fiber speeds up the process of food passing through the digestive organs and at the same time helps cleanse the body. This property of dietary fiber turned out to be very important in the context of a rapid increase in the number of people with excess body weight and “endemic” dysbiosis. Eating enough fiber with food normalizes intestinal function.

When the results of many experiments and studies over the past decades convincingly showed that we would be healthier and live much longer if we ate more coarse and less refined foods, many became quite consciously fascinated with fiber, although most did not know that it is represented by different types, and these types perform different functions.

Natural foods high in fiber (dietary or plant fibers)

What is fiber?

Fiber is a polysaccharide that produces glucose upon complete hydrolysis. Fiber is part of most plant organisms, being the basis of cell walls (membranes). Same as cellulose.

Fiber is that component of plant foods that is not digested in the body, but plays a huge role in its life. Cleanses the gastrointestinal tract and enhances its activity, which as a result has a beneficial effect on almost all digestive disorders. Based on its types, it is divided into soluble and insoluble fiber. Research has shown that fiber is an essential part of a healthy diet. In other words, fiber is also called dietary fiber.

Alimentary fiber

Dietary fibers are polymers of monosaccharides and their derivatives. It enters the human body with plant foods in the form of indigestible carbohydrates. Dietary fiber is divided into “coarse” and “soft”.

Of the “coarse” dietary fibers, fiber (cellulose) is most often present in products. It, like starch, is a polymer of glucose, however, due to differences in the structure of the molecular chain, cellulose is not broken down in the human intestine.

“Soft” dietary fibers include pectins, gums, dextrans, and agarose.

Properties of fiber

FIBER is the roughest part of the plant. This is a plexus of plant fibers that make up cabbage leaves, the skins of legumes, fruits, vegetables, and seeds. Fiber is a complex form of carbohydrates that our digestive system is not able to break down. A reasonable question arises: why is fiber needed then? It turns out that fiber is one of the most important elements of human nutrition.

Fiber reduces the time food remains in the gastrointestinal tract. The longer food stays in the esophagus, the longer it takes to be eliminated. Fiber speeds up this process and at the same time helps cleanse the body. Consuming enough fiber normalizes intestinal function.

When research showed that people would be much healthier and live much longer if they ate whole foods, many became consciously interested in fiber, although most were unaware that fiber comes in different types and that these types have different functions.

Types of fiber

Cellulose

Cellulose is present in wholemeal (wallpaper) flour, bran, cabbage, young peas, green and waxy beans, broccoli, Brussels sprouts, cucumber peels, peppers, apples, carrots and some other products.

Hemicellulose

Hemicellulose is found in bran, cereals, unrefined grains, beets, Brussels sprouts, mustard greens, etc.

Cellulose and hemicellulose absorb water, making it easier for the colon to function. Essentially, they “bulk” waste and move it through the colon faster. This not only prevents constipation, but also protects against diverticulosis, spasmodic colitis, hemorrhoids, colon cancer and varicose veins.

This type of fiber is found in cereals eaten for breakfast, in bran, stale vegetables (when vegetables are stored, the lignin content in them increases, and they are less digestible), as well as in eggplants, green beans, strawberries, peas, radishes and some other products.

Lignin reduces the digestibility of other fibers. In addition, it binds to bile acids, helping to lower cholesterol levels and speeds up the passage of food through the intestines.

Pectin substances have the property of gelling aqueous solutions and are present exclusively in products of plant origin: apples, citrus fruits (mainly in the zest), carrots, all types of cabbage, dried peas, green beans, potatoes, viburnum berries, strawberries, strawberries, natural fruit juices with pulp, some dried fruits (especially a lot of pectins in dried dogwood and apples).

On average, the pectin content in unprocessed plant products is about 3%.

Gums and pectin affect absorption processes in the stomach and small intestine. By binding to bile acids, they reduce fat absorption and lower cholesterol levels. They improve gastric emptying and, by enveloping the intestines, slow down the absorption of sugar after meals, which is useful for diabetics, as it reduces the required dose of insulin.

Fiber for weight loss

Refined food does not bring a feeling of fullness because the body does not receive what it needs. In the hope of getting the substances he needs, he demands more and more food. That is why the exclusion of dietary fiber from the diet of a modern person inevitably leads to weight gain and obesity, not only in the form of accumulation of subcutaneous fat, but also obesity of all internal organs. Why do nutritionists recommend, first of all, increasing the amount of fiber in the diet to lose weight?

The thing is that dietary fiber is the main “food” for our intestinal microflora, having received which, our intestinal bacteria gain the ability to synthesize vital components missing in the diet: vitamins, hormones, amino acids, etc. In other words, our body, at the very least, is still able to compensate for the lack of vitamins, proteins, fats and even carbohydrates using internal resources. But, alas, there is no lack of fiber in food! “Hungry” microorganisms cannot perform their functions. In addition, without a sufficient amount of different types of dietary fiber, our body loses the ability to cleanse itself, which also leads to disruption of metabolic processes.

Sources of fiber

Daily consumption of whole grain bread completely replenishes the body's need for dietary fiber.

Fiber - whole grain bread

To increase your fiber intake without increasing the amount of food you eat, you need to review your diet in the direction of increasing the amount:

Whole grain products: grain bread (from wholemeal flour - wallpaper), whole grain pasta, whole grain porridge, etc.;

Fresh vegetables and fruits (during heat treatment, some of the dietary fiber “disintegrates”);

Nuts and dried fruits, mushrooms and berries (in summer);

Legumes.

All these products are distinguished by a good balance of fiber mass, nutrients and biologically active substances.

The strongest “blow” to the content of dietary fiber (fiber) in food comes from the widespread refining (purification) of all natural products. As a rule, no fiber remains in a refined product at all.

Daily fiber intake

Our ancestors, who ate mainly cereals, received from 40 to 60 g of fiber daily. We get most of our coarse dietary fiber through the consumption of fruits and vegetables.

Aim for at least 35 grams of fiber in your daily diet.

Gradually increase your fiber intake until you reach the recommended daily intake. At the same time, gradually increase the amount of water you consume.

Eat vegetables and fruits raw (whenever possible). When vegetables are cooked for a long time, they lose half of the fiber they contain. Therefore, it is better to resort to stewing or light frying.

When peeling vegetables and fruits, the fiber is not destroyed, but juices do not completely retain the fiber of the whole fruit if the pulp is removed during cooking.

Start your day with a bowl of fiber-rich whole grain bran porridge (10 grams or more of fiber per serving).

Add fresh or dried fruits and berries to the porridge - this way you will increase the amount of fiber by another 2-5 grams.

There should be legumes on your table regularly.

Buy cereals only from whole grains.

For dessert, fresh fruit is preferable to sweets.

Eat vegetables and fruits in between main meals, and not just Hawthorn Honey, apiary of the Intercession Church directly during the meal.

Whole grain products are the main “supplier” of fiber in human nutrition.

What foods contain fiber? Champions in fiber content are certainly considered to be various cakes - what remains after pressing vegetable oil (linseed flour, milk thistle meal, hemp cake, etc.) and bran - what goes to waste in the process of making refined premium flour. Bran, like cakes, contains coarse dietary fiber in high concentration. You need to eat them in their pure form carefully and in very small quantities (although in childhood, when the body was young and healthy, we remember gnawing sunflower and hemp cakes in fairly large quantities and no one ever had any constipation), or better yet use them as a natural dietary supplement in the preparation of various dishes.

Next come whole grains of legumes and cereals and whole grain products made from them. These products have a natural form familiar to our body and, accordingly, you can eat them without any special restrictions - the body will only benefit.

Next come nuts and dried fruits. The “concentration” of fiber in them is of course less than in beans and cereals, but these are, as a rule, other types of dietary fiber, so they also need to be included in the diet more often, especially since “not just fiber...”. Nuts and dried fruits contain a huge amount of other biologically active substances that we need for health.

Fresh vegetables, fruits and herbs also contain fiber, mainly in the form of pectins.

All kinds of “fiber preparations” represent absolutely no biological value for the body. Dietary fibers isolated even from a natural product, without the “biological environment” that accompanies them in the composition of a natural product (with a structure damaged, in addition to everything, during processing), turn into an ordinary “carbohydrate dummy.”

There is only one way to guarantee that your body is provided with a sufficient amount of dietary fiber (fiber), which our ancestors used and which the West has already come to today - this is to use bread made from unrefined (whole grain) wholemeal flour in your daily diet, because. Bread is the only product that we eat every day (and if not, we should do it!) in sufficient quantity and which never gets boring. The famous French doctor Antoine Auguste Parmentier said that “when we get sick, we are the last to lose our taste for bread; and as soon as it appears again, it serves as a sign of recovery.” And our ancestors believed that “Bread is the head of everything.”

It’s only a pity that in Russia, the birthplace of “black bread” (as all bread made from unrefined flour was called in Rus'), this same “black bread” is gradually returning today, but as a “trend of the West.” But until 1917, throughout the Russian Empire, the consumption of products made from refined white flour (white bread and pastries) during fasting was strictly prohibited (along with products of animal origin) and was considered a sin! This is the “turn of history”.

Meanwhile, making healthy healthy bread at home, containing all the parts and components of whole grains, is not at all difficult. Below you can watch a video in which we tried to show step by step how to make healthy sourdough bread from whole grain flour:

Baking bread at home takes almost no more time than preparing any other dish, but its health benefits for all family members cannot be overestimated!

Eat mainly natural products, in the form in which they were created by nature (unrefined and not subjected to other “high-tech” processing) and nature itself will take care of your health!

The main structural polysaccharide of plants and the main part of plant cell walls is. A synonym for the name is dietary fiber, plant fiber, ballast substances, non-digestible polysaccharides, non-digestible carbohydrates. Fiber helps to loosen food so that the body digests it faster with the help of digestive juices. Excess or lack of fiber has a bad effect on the digestion process. The microflora of the large intestine partially transforms fiber into liquid, after which it is absorbed into the blood.

Fiber is practically not absorbed in the body. Under the influence of intestinal microflora it undergoes some changes. As a result of fermentation, propionic, butyric, and acetic acids are formed, which are classified as fatty acids.

Insufficient dietary fiber content in the diet is accompanied by digestive disorders and changes in metabolism. Excessive amounts of dietary fiber reduce the absorption and digestibility of food.

No product can replace plant fiber in the diet. Fiber is the main “food” for beneficial intestinal microflora. Bacteria, having received food, begin to synthesize vitamins, amino acids, and hormones that the body lacks. Without this food, the microflora will not be able to perform its functions, and as a result, metabolic processes will be disrupted.

Dietary fiber, when moving through the intestinal tract, cleans out everything that settles on the intestinal walls and removes toxins.

Products rich in plant fiber (legumes, fruits, vegetables) contain many microelements necessary for the body.

The effects of dietary fiber are enhanced if foods rich in them also contain antioxidants (beta-carotene, vitamins E and C). Antioxidants are a protective factor for artery walls. Plant fibers slow down the absorption of fats and carbohydrates, thereby eliminating the risk of an increase in blood sugar.

Often there is not enough dietary fiber in our diet. Fatty foods, snacks on the go, fast food - a significant amount of food does not contain plant fiber. From these we take 90% of all calories consumed and only 10% of fiber.

Dietary fiber provides:

• Maintaining a balance of beneficial intestinal flora.
• Stimulating motility of the digestive tract.
• Stimulating the movement of food through the intestines and the removal of indigestible pieces of food from the body.

Being a sorbent by nature, fiber absorbs nitrates, carcinogens, toxins, and mutagens. Thanks to dietary fiber, the level of sugar and cholesterol in the body decreases; the intestinal flora is normalized, a normal volume of feces is formed; stool moves quickly through the intestines.

Dietary fiber in the diet is one of the effective means of preventing many diseases, including diabetes, obesity, atherosclerosis, dysbacteriosis, and hepatosis. Dietary fiber also stimulates the formation of beneficial bacteria, amino acids, and vitamins.

Dietary fiber consists of cellulose, gum, hemicellulose, pectin, and lignin.

We are already accustomed to hearing constant advice: “eat more vegetables and fruits,” “include raw vegetables and fruits in your diet.” What exactly are their benefits? How do they “work” in the body, how do they improve our health? One of their most important components is fiber.

The latest research data from around the world shows that nine out of ten people do not eat enough fibre. At the same time, fiber has also been proven to strengthen the immune system and overall health, help us look and feel better, and much, much more that is equally important to us.

The more natural and unprocessed the food, the more fiber it contains. There is no fiber in meat, dairy products, or sugar. Refined or “white” foods, such as white bread, white rice, and baked goods, have virtually no fiber.

For women, the norm for fiber consumption is 25-30 g per day, for men - 35-40 g. Usually we eat no more than 15 g of fiber per day.

Why do we need fiber?

1. Controlling blood sugar levels: Soluble fiber fiber often slows down the breakdown of carbohydrates in our bodies and slows down the absorption of sugar. This eliminates spikes in blood sugar levels that are so familiar to many.
2. Healthy heart: An inverse relationship was found between fiber intake and heart attacks. Studies have determined that if you consume at least 25-30 grams of fiber per day, the likelihood of heart disease drops by 40%.
3. Reduces the risk of stroke: Scientists have come to an interesting conclusion. By adding 7 grams of fiber to your daily dose, we reduce the risk of stroke by 7%. And so on!
4. Losing excess weight and controlling appetite: Among the vast majority of overweight people, increasing the amount of fiber they consumed led to weight loss. Particularly because fiber always makes you feel full.
5. Healthy skin: Fiber, and especially the husk of psyllium seeds and bran, helps remove yeast and various types of pathogenic fungi from our body. When there is a lack of fiber, the body tries to get rid of it through the skin, forming blackheads, pimples, or rashes.
6. Reduced risk of diverticulitis: dietary fiber (especially insoluble fiber) reduces the risk of the formation and inflammation of polyps in the intestines by 40%.
7. Haemorrhoids : consuming foods with a total fiber content of at least 30 g also reduces the risk of this disease.
8. Irritable bowel syndrome (IBS): fiber helps get rid of unpleasant changes in the intestines.
9. Gallstones and kidney stones: A high-fiber menu reduces the risk of gallstones and kidney stones, including due to the ability of fiber to regulate blood sugar levels.
10. Cancer: Some studies have suggested that getting enough fiber in your diet prevents colon cancer, although the research is not yet complete. Doctors also link diets containing healthy levels of dietary fiber to a lower risk of other common digestive system cancers.

Not all fiber is equally beneficial!

Bran rolls, whole grains and cereals are often touted by manufacturers as the best way to get fiber. But an ever-growing number of doctors and scientists confirm the fact that from the most ancient times, since the origin of man, we were NOT designed to eat grains. And if we do this carelessly, we can greatly harm our intestines. Too rough food removes its natural mucous membranes from the walls of the small intestine. But our protection from viruses and bacteria depends on them. Human immunity is based primarily on intestinal health.

Compared to fruits and vegetables, grains are quite poor in vitamins and minerals. In addition, oversaturation with fiber can lead to consequences such as bloating, gas and abdominal cramps. Eating grains too frequently also leads to feelings of fatigue, skin rashes, joint pain, allergies, and psychological discomfort. And while fiber can lower blood sugar levels, eating too many grains has the opposite effect.

There is also research showing that too much dietary fiber may increase the risk of diverticulosis.

High fiber content in the diet is contraindicated for people with chronic intestinal diseases, diarrhea, flatulence, leaky gut syndrome, and food allergies. In these cases, fiber fibers can serve as a food base for pathogenic bacteria, yeasts and fungi present in the diseased intestine. To reduce their number, a diet containing, on the contrary, a minimal amount of fiber is recommended. Such people are prescribed probiotics, and well-cooked soups and other dishes from peeled vegetables without seeds are prepared for them.

High fiber foods

Product (100 g)	Fiber, g	Product (100 g)	Fiber, g
Vegetables		Fruits, berries
Sweet corn (boiled)	7,3	Dried apricots	18
Green peas raw	6	Dried figs	9,8
Brussels sprouts (boiled)	4,2	Raisin	9,6
Green beans (stewed)	3,4	Prunes	9
Broccoli (boiled)	3,3	Raspberries	6,5
Pumpkin (stewed)	3,2	Dried dates	6
Onions (fresh)	3	Blackberry	5,3
Beetroot (boiled)	3	Sea ​​buckthorn	4,7
Carrots (boiled, stewed, fresh)	2,4-2,8	Gooseberry	4,5
White cabbage (stewed, fresh)	2,2-2,4	Cherries	3
Jacket potatoes	2,2	Blueberry	2,4-3,1
Cauliflower (stewed)	2,1	Quince	3
Boiled mushrooms	2	Pear with peel	2,8
Sweet pepper (fresh)	1,6	Apple with peel	2,4
Radish	1,6	Strawberry	2,2
Spinach (stewed)	1,3	Orange	2,2
Sweet potato (boiled)	1,3	Apricots	2,1
Ground tomatoes	1,3	Peach	2,1
Eggplant	1,3	Grapefruit	1,8
Chinese cabbage	1,2	Banana	1,7
Zucchini with peel	1,1	Grapes (with skin)	1,6
Greenhouse cucumbers	0,7	Cherry	1,6
Greenhouse tomatoes	0,4	Plum	1,5
Nuts, beans, seeds, greens		Melon (pulp)	0,9
Flax seeds	27,3	Watermelon	0,5
Soya beans	13,5	Bread, cereals, pasta
Lentils	11,5	Wheat bran	43,6
Roasted pistachios without oil or salt	10,3	Whole wheat bread	6,8-9,2
Chickpeas	9,9	Oatmeal "Hercules"	6
Hazelnut (hazelnut)	9,4	Rye bread	5,8
Peanuts raw	8,1	Barley porridge	3,8
Almonds raw	8	Durum wheat pasta	3,7
Walnuts	6,7	Buckwheat porridge	2,7
Beans (boiled)	5,5	Bran bread	2,2
Peas (boiled)	5	Pasta from soft wheat varieties	1,8
Sunflower seeds	5	Brown rice (cooked)	1,8
Pumpkin seeds	4,2	Wheat porridge	1,7
Dill	3,5	White rice (cooked)	0,9
Cashew raw	3,3	Semolina porridge	0,8
Celery (stems)	1,8	Wheat bread	0,2
Leaf parsley	1,5	Armenian thin lavash	0,2
Lettuce	1,3
Halva	0,6

conclusions

• Foods rich in fiber rid our body of cholesterol, toxins, lower blood sugar levels and protect against the development of many diseases. NFiber intake: women - 25-30 g daily, men - 35-40 g.
• You need to increase your fiber intake gradually, 1–2 g per day until the daily dose approaches normal. It is also advisable to drink 1.5–2 liters of clean water per day. The volume of water you drink should also be increased slowly.
• Whole grains are quite rough on the gut. If you decide to include more fiber in your menu, resist the temptation to achieve this with whole grains or bran. Instead, try to eat more vegetables and fruits.
• Excess fiber in nutrition sometimes leads to diverticulosis, bloating, gas formation, fatigue, skin rashes, allergies, joint pain, psychological discomfort, high blood sugar.
• Contraindicated consumption of fiber-rich foods if there is diarrhea, chronic intestinal diseases, flatulence, leaky gut syndrome, food allergies.

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The role of plant foods in human nutrition is enormous.

- this is not a specific chemical compound that has a clear, always identical structure, but rather a generalized name for a group of carbohydrates, or, more simply, plant fibers.

Dietary fiber includes:

• Polysaccharides - cellulose, which is found in wheat flour, bran, cabbage, young peas, green beans, broccoli, Brussels sprouts, peppers, apples, carrots, cucumber peels;
• Hemicellulose– a component of bran, cereals, absorbs water;
• Comedy- found in oatmeal;
• Pectin rich in apples, citrus fruits, carrots, cauliflower, potatoes, strawberries (reduce fat absorption);
• Lignin(woody walls of plant cells) found in cereals, bran, peas, radishes, strawberries (reduces the absorption of other fibers, lowers cholesterol).

The daily portion of fiber should be no more than 40 grams. Be sure to consult your doctor before taking fiber.

Fiber is a nutrient that does not supply the body with energy, but takes an active part in its life. Dietary fiber is a substance of plant origin that is found in carbohydrates, which are low in sugar. In its chemical composition, fiber consists of complex carbohydrates. They are also called “indigestible carbohydrates.”

There are two types of fiber: soluble and insoluble

Soluble fiber– these are resin, pectin, hemicellulose. Its sources are various seaweeds, oranges, apples, barley and oats, fruits, and legumes.

It takes a long time for the body to digest such fiber, which makes the feeling of fullness felt over a long period of time. Soluble fiber also slows down the absorption of sugar from the blood. This helps lower cholesterol levels.

Insoluble fiber– cellulose and lignin. This fiber is stored in grain plants, vegetables and fruits.

This fiber speeds up the passage of food through the intestinal tract and absorbs liquid along the way. Thus, insoluble fiber is indispensable for the prevention and prevention of constipation.

Benefits of fiber:

• Provides quick satiety without extra calories
• Reduces cholesterol and blood sugar
• Cleanses the body of toxic products.
• Fiber lowers blood cholesterol and prevents the formation of gallstones.
• Eating fiber helps prevent colon and rectal cancer and cardiovascular diseases.
• Products containing large amounts of fiber contain many useful microelements that our body needs.
• Fiber significantly slows down the process of absorption of fats and carbohydrates, which in turn has a positive effect not only on scale readings, but also on blood sugar levels.
• Scientists report that one and a half cups of oat bran per day reduces the amount of harmful substances in the body.
• It is also worth noting that fiber is the main “food” for many beneficial bacteria living in our intestines. Receiving nutrients from it, they produce enzymes and B vitamins.

How can fiber harm you?

When consuming fiber, keep the following in mind:

• While it's true that many of us don't get enough fiber from food, a sudden increase in fiber intake can cause gas, bloating, nausea, vomiting, and diarrhea.
• Dietary fiber absorbs water, so you need to consume enough liquid - more than a liter per day. If you don't drink enough water, fiber can make constipation worse.
• Inflammatory processes in the pancreas and intestines can aggravate the process.
• When consumed for a long time, fiber helps remove fat-soluble vitamins and microelements from the body.
• With significant consumption of fiber (bran), flatulence occurs.
• Fiber may interact with medications, so consult a doctor.
• Lignin affects sex hormones, reducing testosterone activity.

When introducing fiber into your diet, you need to remember:

1. sufficient intake of vitamins (multivitamin complexes and dietary supplements will help);
2. sufficient fluid intake (water);
3. sufficient calorie intake (since fiber contains little of them);
4. When following a vegetarian diet, one must remember the need to take calcium.

The most fiber is found in bran, almonds, soybeans, young peas, whole wheat, peanuts, raisins, carrots, cabbage, apples, and freshly squeezed orange juice.

Any fatty foods, sugar, milk, cheese, meat and fish contain no fiber at all.

Whole grains and fiber

Cereals are the edible seeds of plants. Whole grain products are high in fiber and dietary fiber. The definition of "whole grain" is used to describe a food that contains all parts of the natural grain, including the germ (the embryo of the grain), the endosperm (the layer surrounding the germ that contains carbohydrates and protein for the growth of the young plant), the bran (the protective layer around the endosperm) .

Hulled grains consist primarily of endosperm, while whole grains have three layers. Modern grain products use a variety of grains, including wheat, rice, corn, barley, oats, and rye. The amount of whole grains in food can vary, which affects the fiber content of the final product.

Scientific research in recent years has shown that people who eat more whole grains and fiber-rich foods are at lower risk of developing obesity, cancer, diabetes and heart disease than people who eat few of these foods.

Cereals also contain valuable phytonutrients– naturally occurring plant substances that have a biological effect and provide benefits to the body. These protective elements include plant lignin, phytic acid, antioxidants and other compounds. Like fiber, phytonutrients are primarily found in the outer layers of grains (the bran and germ), and therefore are more abundant in whole grains. Sometimes the bran layer is added separately to the product - as in some breakfast cereals and breads. Bran has little or no nutritional value. We do not digest or absorb them. As they pass through the digestive tract, they accumulate fluid and swell, creating a large, soft mass that speeds up bowel movements and, by diluting them, lowers levels of fat breakdown products associated with the formation of carcinogens. Bran is also sold as a dietary supplement in concentrated form in tablet form. When research determined that we would be much healthier and live longer if we ate roughage foods, which contain more indigestible fiber for the digestive tract, many people quite sensibly became obsessed with fiber, although most did not know (and until still don’t know) that fiber comes in different types and different types perform different functions.

Always start your day with breakfast and choose whole grain foods (look for the words "whole" or "whole grain" in the ingredient list). Choose whole grain or multigrain bread. Make homemade bread from whole grain flour. Eat whole grain cereals. For variety, try whole (unpolished) or wild rice. Experts warn that the more processed a product is, the less fiber it contains.

Increase the level of fiber in your diet gradually!

LLC "Siberian fiber"

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The benefits and harms of fiber for the body - let's talk about it. They say that there should be a lot of fiber in food. Is it so? What are the benefits and harms of fiber?

"Siberian Fiber" 03/15/2018 3028

Fiber in human nutrition

Fiber is found in the membranes of plant cells. We eat plant foods, and therefore fiber too.

Previously, there was much more fiber in the human diet. Poor people generally ate little meat and ate mainly cereals, bread, and vegetables. It may not be rich, but it is useful.

Nowadays, everything has changed a lot. The food is not only full of chemicals, but also refined, not natural, and has very little fiber. This is an extremely sad fact, and it is harmful to health.

For example, this point: only one in ten Americans consumes the recommended daily amount of fiber - 25-40 g. In Russia, according to the Ministry of Health, things are no better.

The majority of Russian residents - 70-80% of the population - consume 15% of the recommended amount of fiber per day!

This is especially shocking when you realize how many diseases a healthy diet with enough fiber could save us from.

These are heart and gallbladder diseases, intestinal and prostate cancer, appendicitis and constipation, diabetes and obesity, as well as many diseases associated with decreased immunity.

Important! 25-30 g of various fibers per day from early childhood to old age will help you protect yourself and your loved ones from many troubles.

So, we talked about the benefits. But can fiber really be harmful? Yes, like any food, it is not recommended for people with certain diseases.

The contraindications are:

• open stomach ulcer
• colitis
• enterocolitis of infectious etiology
• irritable bowel syndrome.

Those who suffer from inflammatory bowel disease may want to avoid certain types of fiber, such as bran.

Again, you should follow the fiber intake standards, increase your fiber intake per day gradually, try it, find a comfortable dose for yourself. If you obviously overdo it with fiber, then you may be worried about increased gas formation.