What should we know about fibre? Have you ever heard about fibre rich foods? Do you consider fibre useful? If you still do not know answers to these questions, please, continue reading our article to get the precise reply.
Almost all modern people`s everyday meal lacks fibre very much. Dietary fiber is the product items of different chemical nature. Digestive enzymes are unable to digest it. But useful intestinal microfloras, for which dietary fiber are essential, can easily complete this process.
Important! Dietary fiber can be found in plant foods only!
The term “dietary fiber” is often replaced by the term “cellulose”, but this is not entirely true. Cellulose is the main component of various plants. It is a dietary fiber, but not all dietary fiber is cellulose. This is a whole group of different compounds, which are divided into soluble and insoluble.
Soluble: pectin, gums, mucilage. They are also called soft fibers. They can strongly swell in water and turn into a gelatinous mass.
Insoluble: cellulose, lignin, hemicelluloses. These are bast fibers. They pass through the intestinal tract almost integral. They absorb water, but retain their shape.
Benefits of dietary fiber
Dietary fiber has numerous useful advantages. They are:
- It begins acting in the mouth: fibre rich foods require longer chewing than refined ones. This stimulates salivation, enhances the stomach work and cleans the teeth;
- It promotes the excretion of cholesterol and bile acids from the body;
- It slows the absorption of sugars in the blood from the intestine. This is especially important for patients with type 2 diabetes;
- It helps the excretion of heavy metals, radionuclide, and toxic substances;
- It provides the normal intestinal function, hormone synthesis, normal B vitamins and other substances circulations which are necessary for the functioning of the immune system;
- It is a food for the gut bacteria providing the normal work of intestinal micro flora.
How much fiber does a person need?
Physiological requirement for dietary fiber for an adult human, as recommended, is 20-30 g/day; for children over 3 years - 10-15 g/day. The majority of people consume daily only about 15 grams of dietary fiber. Therefore, almost 82% of the world population suffers from fibre deficit.
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Dietary fiber`s role in the digestive process has been underestimated for a long time. A few decades ago fiber was generally considered to be unnecessary ballast, as it was not absorbed by the human body. Fiber was, therefore, actively removed from the food, creating refined products (refined sugar, fine flour and its products, fruit and berry juices, etc.).
It is now known that the lack of dietary fiber increases the risk of various intestine diseases, obesity, type 2 diabetes and vascular disease.
What foods are rich in fiber?
- Oilcake and bran contain bast fiber at a high concentration. It can be carefully eaten and in small quantities. But these products should be best used as a natural dietary supplement while cooking various meals.
- Whole grain legumes and cereals. They may be eaten without any particular limitation.
- Nuts and dried fruits. They contain smaller amount of fiber than in the beans and grains, but it contains a huge number of other biologically active substances which are necessary for human health.
- Fresh vegetables, fruits and herbs not only contain dietary fiber, but also other biologically active substances. Furthermore, they are low in calories, unlike nuts containing a sufficient amount of fat.
How to use more fiber in your diet?
- Try to eat raw vegetables and fruits. It is better to eat fruit than drink juice.
- Drink pulp juices – they are rich in soft fiber.
- Start your day with whole-grain cereals that is rich in fiber very much (over 10 grams of fiber in a portion).
- Add fresh or dried fruits and berries to your cereals. This will surely help you to increase the dietary fiber amount in your diet for another 2-5 grams.
- Use whole grains food only.
- Choose only bread from wheat flour instead of the usual bread.
For your longevity and health it is necessary to saturate your daily foods with products rich in fiber. It is very nice and easy to do it for everyone because fibre foods, such as bread, fruit and vegetables, can never bore to death.
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