Dietary fiber in food. Table by age, benefits, harm, how to use, list

What is dietary fiber?

Fiber is the so-called complex carbohydrates (polysaccharides), slowly digestible components that are mainly contained in plant foods:

• mushrooms;
• vegetables;
• corn;
• legumes.

If you need to increase your fiber intake in your daily diet, you should replace processed grains and processed foods with foods higher in fiber, such as:

• brown bread;
• wholemeal paste;
• unpolished rice;
• breakfast cereal.

You should also eat as many fiber-rich vegetables as possible, such as:

• artichokes;
• green pea;
• White cabbage;
• parsnip;
• spinach;
• Jerusalem artichoke.

As a snack, it is better to give preference to dried fruits. At least once a week you need to prepare dishes from legumes (lentil porridge, pea soup, stewed beans) or add them to salads and snacks.

Beans can also be combined with desserts, yogurts, breakfast cereals, baked goods, cereals and fruits. It is better to prepare a sauce, gravy, or appetizer from vegetables. When purchasing a particular product, it is worth studying the label on the package to determine its fiber content.

Forms of fiber

In total, 2 types of fibrous substances can be distinguished depending on their interaction with water.

Insoluble

Insoluble dietary fiber does not grow in volume when passing through the gastrointestinal tract, as it absorbs a minimum of moisture. By doing this, they activate the activity of the digestive system, thus stimulating the transit of toxins, waste and undigested food residues.

Insoluble fiber polysaccharides are found in large quantities in hard-skinned vegetables and fruits, as well as bran and whole grains. It has a more solid microstructure, almost does not transform during movement through the intestines, but can significantly increase the volume of processed mass.

Soluble

When soluble fiber enters the body, it begins to absorb liquid, then increases in volume and becomes a viscous and thick mass. A clearly similar process can be observed during the preparation of oatmeal.

By swelling, soluble fiber fills the stomach and causes a feeling of fullness.

Most of them are found in the following products:

• apples;
• carrots;
• potatoes;
• oranges;
• beans;
• oatmeal;
• barley;
• chia seeds.

Both groups of fibers significantly add bulk to the food you eat without increasing its calorie content. This is due to the fact that food enzymes are not able to break down fiber; this process is carried out by bacteria inhabiting the human intestines, and it is called fermentation.

The resulting products are absorbed by our body. These are mainly fatty acids, as well as butyric, formic and acetic acid. It is very difficult to determine the exact volume of residual products. Dietitians unanimously claim that the calorie content of 1 g of fiber is about 2 kcal.

Dietary fiber, greatly increased in volume, has a mechanical effect on the digestive system, thanks to which a person feels full. Lack of fluid while eating foods high in dietary fiber can cause constipation.

What is fiber?

The question of which foods contain fiber does not arise by chance among people. When we talk about proteins, fats and carbohydrates, it becomes intuitively clear what we are talking about. We know what fats look like from everyday life. And the fact that carbohydrates should be contained in foods of plant origin is suggested by their very name.

With fiber the situation is different. Sometimes you can hear the synonymous expression “roughage”. But it does not give a definitive answer as to which foods contain fiber. Other names for this component of our diet are dietary fiber, as well as ballast substance (today this name is considered obsolete).

So, fiber refers to substances included in food that are not broken down by digestive enzymes, but are processed by intestinal microflora. As a rule, fiber is part of the cell membranes (walls) of plants and its structure consists of long and elastic bundles of fibers. This determines its mechanical properties and effect on the human body.

From a chemical point of view, fiber usually includes two large groups of dietary fiber:

• lingin;
• non-starch polysaccharides.

Non-starch polysaccharides, in turn, are also divided into two groups:

• cellulose;
• non-cellulosic polysaccharides.

Finally, non-cellulosic polysaccharides include:

• hemicelluloses;
• pectin substances;
• gum;
• mucus;
• storage polysaccharides like inulin and guar.

Types of fiber

In addition to water, fiber can interact with alkalis. Considering this factor and the amount contained in parts of plant foods, it is customary to distinguish 5 types of dietary fiber.

Cellulose

This substance is the main constituent of plant cell walls. Cellulose belongs to the group of insoluble types of polysaccharides.

It is a component in the following products:

• wholemeal wheat flour;
• bran;
• Brussels sprouts, white cabbage;
• beets;
• broccoli;
• radishes;
• young pea pods;
• tomatoes;
• peel of apples, sweet peppers, cucumbers.

Cellulose absorbs excess fluid, thereby activating the work of the colon. The daily intake of this substance is 19-38 g, depending on the age and gender of the person.

Hemicellulose

This type of complex carbohydrates predominates in the following foods:

• sprouted wheat;
• lentils;
• bran;
• apples;
• grain;
• mustard sprouts;
• corn;
• Brussels sprouts.

Almost all types of such polysaccharides can be dissolved. Hemicellulose absorbs liquid, thereby facilitating intestinal function.

Both types of this substance help quickly cleanse the gastrointestinal tract of processed food residues and prevent the following diseases:

• constipation – stool becomes more frequent;
• colitis – inflammation is relieved;
• spasms in both parts of the intestine;
• haemorrhoids;
• colon cancer.

The human body needs to consume 5-25 g of hemicellulose per day.

Lignin

This is another type of insoluble dietary fiber, which is found in significant concentrations in the following products:

• cereals;
• beans;
• eggplants;
• radishes;
• strawberries

Moreover, stale fruits and vegetables contain more lignin than freshly picked ones. The distinctive quality of this type of fiber is its special viscosity, which prevents the absorption of harmful substances and promotes the rapid removal of food debris from the intestines.

Moreover, due to the property of lignin to interact with the acids of the gallbladder, the level of cholesterol in the blood decreases. The body's daily requirement for the element is 5-6 g.

Comedy

This is a soluble type of polysaccharide that is part of tree sap. Since gum is a polymer of dietary fiber, it is found not only in the peel, but also in the pulp of vegetables and fruits.

Most gums are presented in the following products:

• oatmeal and other dishes made from oats;
• walnuts;
• dried beans;
• zucchini and pumpkin;
• potatoes;
• strawberries;
• barley;
• carrots.

Gums suppress appetite, lower cholesterol, are a source of vitamins and slow down the absorption of glucose, which is especially useful for patients with diabetes.

Pectin

Pectin is found in abundance in the following foods:

• citrus fruits;
• apples;
• carrots;
• green beans;
• cabbage;
• potatoes.

The element participates in the digestive process not only directly in the stomach, but also in the large intestine.

Insoluble fiber

These are dietary fibers that do not dissolve in water and are not digested in the body. They contain cellulose and lignin. Such fiber, passing through the entire digestive system, absorbs and absorbs water and removes harmful substances, toxins and breakdown products. It speeds up the passage of food through the gastrointestinal tract and makes bowel movements easier. At the same time, the body spends much more energy than digesting other food, so such dietary fiber is an integral part of diets.

Where is insoluble fiber found?

Insoluble fiber is found in foods such as bran, peas, beans, and cucumber peels. Lignin can be purchased at the pharmacy.

It must be remembered that soluble and insoluble fiber are found in the same foods, only in different ratios.

Beneficial properties of dietary fiber

Fiber is necessary for the body because it performs the following functions:

• promotes accelerated removal of food from the digestive tract. The longer fiber is digested by the gastrointestinal tract, the more difficult it is to eliminate it later. Usually this process is accompanied by bloating, flatulence and gas formation. Fiber stimulates such reactions in the body and promotes its natural cleansing. That is why people suffering from intestinal problems are recommended to introduce more fiber products into their diet;
• dietary fiber in combination with plenty of drinking normalizes intestinal motility, and the more fiber a person consumes, the more water he needs to drink daily;
• dietary fiber prevents the intestines from slowing down, which causes constipation, and inhibits its accelerated work, as a result of which a person suffers from diarrhea. This double effect is due to increased intestinal motility, the muscles of which actively contract, and also due to the flow of fluid, which increases the volume of stool;
• fiber slows down the digestion of food, controls appetite and the feeling of fullness;
• dietary fiber creates the basis for favorable intestinal microflora, so nutritionists note that fiber is involved in the prevention of many diseases, including the following:
• cardiovascular pathologies;
• diabetes;
• cancer;
• obesity;
• consuming fiber reduces the likelihood of developing infectious and inflammatory processes, since it has a beneficial effect on the functioning of the immune system.

Recent nutritional research has highlighted the benefits of polysaccharides for humans, both in normalizing digestion by increasing the rate of waste elimination and in releasing waste and toxins.

This explains why many people adjust their diet and switch to “roughage”, which helps to get rid of excess weight and normalize the process of processing food by the body.

In addition to its adsorbing effect, fiber also has the following beneficial properties:

• gives a feeling of satiety, which is especially valuable when dieting;
• normalizes appetite;
• improves the secretory function of the stomach;
• reduces the risk of malignant tumors of the colon;
• saturates the body with vitamins, minerals and microelements;
• slows down the increase in blood glucose levels;
• reduces cholesterol levels;
• normalizes blood pressure.

Why else do you need fiber?

Most people know that the need for fiber is related to normal digestion. Many people are looking for: what foods contain fiber for weight loss. Of course, its functions do not end there. After reviewing the list of products, let’s figure out what functions food rich in fiber actually performs.

1. Purgation. As we have already noted, fiber acts as a sponge that removes all unnecessary substances from the intestinal walls.
2. Microflora balance. Fiber maintains a level of acidity that is favorable for the development of beneficial bacteria and hostile to parasitic bacteria.
3. Reducing cholesterol and blood sugar levels. As a result, the body requires less insulin, which means fiber helps fight fat deposits and promotes weight loss. Diets based on foods rich in fiber are used to prevent and treat diabetes and obesity.
4. Removing excess estrogen. Excess of female sex hormones is dangerous to health and can even lead to the development of tumors. Plant fibers help remove estrogens from the female body in a timely manner.
5. Preventing the formation of gallstones.
6. Reducing the risk of cardiovascular diseases. Obviously, the above points lead to a reduction in the load on the heart.
7. Prevention of atherosclerosis.

Why is a lack of complex proteins dangerous?

A lack of polysaccharides in the daily diet can lead to disturbances in intestinal motility, which is the main cause of constipation. A prolonged lack of fiber in the diet increases the risk of developing quite serious diseases, such as type 2 diabetes and heart disease.

Even in the presence of chronic digestive problems, for example, irritable bowel syndrome, it is recommended to continue consuming foods high in dietary fiber, with the only difference being that the patient’s individual intolerance to certain substances is taken into account.

Excessive consumption of polysaccharides does not lead to serious health consequences. However, too much of them in the body can cause unpleasant symptoms such as diarrhea and flatulence. It is worth noting that such cases are quite rare.

Fiber requirement standards. Table by age

The daily fiber requirement is approximately 25-30 g, but most people have no more than 15 g of this substance in their diet.

For normal intestinal functioning, EFSA (European Food Safety Authority) recommends following the following consumption standards:

To prevent organ pathologies, as well as type 2 diabetes, it is necessary to include in the daily menu more dishes and foods rich in fiber - the volume of its consumption should be at least 30 g every day. Experts give a similar recommendation to people with cancer and obesity.

Dishes rich in fiber

And now a little digression for gourmets. Those who are not interested in eating just vegetables, fruits and cereals can pay attention to some dishes that retain as much fiber as possible, which is part of its ingredients.

1. Vegetable salads based on arugula. Arugula has become especially popular in our country in the last 10–15 years. This herb goes well with non-cooked vegetables. Cherry tomatoes, pomegranate, onions, walnuts, and a dressing based on lemon juice, olive oil or vinegar are ideal ingredients for a fiber-rich salad. Pieces of blue cheese or chicken will enrich the taste and add satiety to the dish.
2. Fruit and vegetable smoothies. For those who lead a healthy lifestyle, smoothies have long become an everyday drink. Among the fruits from which this drink is traditionally made, kiwi is the richest in fiber, and among the more exotic ingredients is feijoa.
3. What about hot dishes? Of course, the fiber content in them will obviously be lower, but still some of them noticeably stand out for the better in this indicator. For example, stuffed peppers, stewed or baked. Especially if you use more vegetable ingredients when making minced meat: tomatoes, onions, garlic, spinach, zucchini and basil. By the way, vegetarians say that even without meat, such minced meat will turn out very tasty!

Restrictions

You can avoid the negative consequences of excess fiber entering the body if you consume it in moderation and not on an empty stomach. The best option is to combine foods with dietary fiber and some liquids.

For example, if beans are consumed at one meal, then at the same time you should eat soup or drink compote, water, or tea as the first course. Including foods rich in dietary fiber in your menu helps improve digestion.

Their excess leads to diarrhea, rotting, poor digestion and fermentation of food, constipation, which causes the following symptoms:

• bloating;
• intestinal obstruction;
• spasmodic pain in the lower abdominal cavity;
• hypoglycemia in patients with diabetes mellitus.

If the listed symptoms appear, you should consult a physician or gastroenterologist about the advisability of continuing to consume fiber.

With caution, you should include fibrous foods in your daily menu in large quantities in case of diseases of the stomach or duodenum during exacerbation of diseases.

Daily norm

Fiber must be present in your daily diet.

The recommended daily intake for most women is 25 g per day, for men - about 38 g per day. Unfortunately, according to statistics, the majority of the population does not consume enough dietary fiber. It is extremely rare that the figure exceeds 15-17 g per day.

Depending on gender and age, the body's needs for dietary fiber vary. The minimum recommended amount of fiber (per day) is presented in the table below:

If the intake of dietary fiber is initially inadequate, it should be increased gradually to prevent the development of a number of side effects. These include: spasmodic pain in the lower abdomen, flatulence, stool disorders (more often diarrhea, less often constipation).

List of the best foods rich in fiber. Benefits and contraindications

In order not to harm your body, you need to know about the volume of this element in each product consumed.

Cereals and pasta

Dietary fiber in food products (the table includes background information on their content) in pasta and cereals is contained in different concentrations:

Cereals and pasta are beneficial for the body due to the following effects:

• prolonged feeling of fullness;
• the protein contained in the composition stimulates cell growth and regeneration;
• contains antioxidants;
• help cleanse the gastrointestinal tract.

Contraindications for use - excess starch content can lead to weight gain.

Legumes

Legumes also contain fiber. Its volume is indicated in the table:

Positive aspects of eating legumes:

• high protein content;
• can be given to children from 8-9 months of age;
• legumes cleanse the body of cholesterol;
• due to the presence of nutrients in the composition, they are recommended for use during pregnancy;
• these products improve heart function and stabilize hormonal levels;
• the condition of the skin, hair, nails improves;
• legumes actively remove radionuclides and heavy metal salts from cells.

The possible harm that beans can cause to the body is expressed in the aggravation of pathologies such as:

• hepatitis;
• thrombophlebitis;
• tendency to constipation and gas formation in the intestines;
• gout;
• gastrointestinal diseases;
• circulatory failure.

Vegetables

Dietary fiber in food (the table contains data on vegetables) helps the body cleanse itself, so it is important to include it in the diet in the required quantity:

Including vegetables in the daily menu benefits the body, which is reflected in the following effects:

• the composition contains trace elements and acids that have a positive effect on the functioning of the cardiovascular system;
• vegetables are quickly digested, giving a person strength and vigor for the whole day;
• vegetables contain many vitamins that stimulate the nervous system;
• products free the body from toxins, carcinogens and toxins.

Vegetables can harm human health only in the case of individual characteristics of the body and chronic diseases. For example, white cabbage is not recommended for consumption if a person has increased gastric secretion or is diagnosed with pancreatitis.

Animal products

Animal products do not contain fiber, as it is an element of plant foods.

Berries and fruits

Dietary fiber in foods (the table contains a list of berries and fruits rich in fiber) is necessary for the body to function normally. When compiling a diet, you should take into account the concentration of fiber contained in foods:

Berries and fruits bring great benefits to the human body, this is expressed by their effects:

• participate in cleansing the intestines;
• with increased consumption, berries and fruits do not harm the figure;
• these products stimulate cell regeneration and prevent moisture evaporation;
• pectin normalizes sugar levels and removes carcinogens;
• fruits and berries contain vitamins and microelements.
• If these products are consumed unbalanced, they can harm the body:
• cause an allergic reaction;
• Peaches and apricots take a long time to digest and can cause a feeling of heaviness;
• consuming large amounts of sweet varieties can lead to the development of varicose veins;
• exotic fruits, plums and grapes relax the intestinal muscles and can cause diarrhea.

Flax seeds

Flax seeds are small oil seeds that are packed with nutrients.

In particular, they are good sources of omega-3 fatty acids, fiber and antioxidants. They also contain low amounts of fast carbohydrates - total carbohydrates minus fiber.

Notably, flax seeds have a lower ratio of omega-6 to omega-3 acids, unlike most other oilseeds. This is important because a lower ratio of omega-6 to omega-3 acids is associated with a reduced risk of some chronic diseases.

Flax seeds can be easily included in your diet and can form the basis of your healthy diet.

Two tablespoons (14 g) of ground flax seeds contain 4 g fiber and 0 g net carbs.

What fibrous foods are allowed during pregnancy?

Dietary fiber in food consumed daily brings undeniable benefits to the body. This is especially important for women carrying a child. It is important for them to compose their menu in accordance with the tables of fiber content in products so that it is as balanced as possible.

The daily diet of pregnant women must include fresh fruits and vegetables.

They help normalize stool and regular bowel movements, and also help maintain stable blood glucose levels. They are recommended to eat up to 2 kg of vegetables and fruits daily. At the same time, apples, pears, apricots and peaches should be consumed with the peel, since it contains the most dietary fiber.

The main sources of fiber for pregnant women are whole grain products. Rice, rye and wheat bran are high in dietary fiber. However, their excess in the body prevents the normal absorption of other nutrients obtained from their food.

In addition, nutritionists recommend adding peas and lentils to your diet. In addition to their high dietary fiber content, they are sources of iron, calcium, zinc, and phosphate.

It is especially useful to enrich the diet with foods rich in fiber for pregnant women in the last trimester. During this period, the fetus begins to put pressure on the organs of the digestive system, which causes problems with digestion of foods.

Table - sources of fiber in foods

The largest supply of fiber is found in the outer shells of foods: peels, leaves, stems, etc. The highest fiber content product is considered to be whole grain bran - about 44.0% per 100 g.

From the table you will find out which other foods contain fiber and in what quantity:

Note! Vegetables and fruits are considered the most balanced foods in terms of fiber and other nutrients. Animal products often contain no fiber at all, or the content is negligible.

Products with dietary fiber and rules for reasonable weight loss

Regular consumption of foods high in fiber helps you lose extra pounds and maintain a healthy weight. A sufficient amount of dietary fiber can speed up metabolism at rest, that is, when a person burns some calories without engaging in sports or other physical activity.

Most foods high in fiber (fruits, vegetables, greens) are low in calories. Those who want to lose weight need to eat more of these foods to feel and look healthy. They quickly saturate the body, which helps eliminate excess weight and maintain excellent physical shape.

The rules for losing weight with dietary fiber dictate the following points:

• You need to consume 20 g of fiber daily. This volume is provided by 800 g of vegetables and fruits eaten with peel;
• pearl barley, buckwheat, oatmeal, as well as brown rice will provide up to 5-7 g of fiber in the diet;
• 100 g of whole grain bread contains up to 6 g of dietary fiber;
• 2 times a week it is necessary to introduce into the diet dishes prepared with the addition of lentils, beans or peas;
• Every day you need to consume up to 6 tbsp. l. steamed bran;
• confectionery sugar must be replaced with dried fruits;
• During snacking periods, you should eat nuts or seeds.

To lose weight, you need to eat fiber-rich foods in the morning. Also, nutritionists do not recommend drinking water with food.

The menu should be compiled according to the following principle:

• salads – 25% of the diet;
• fruits – 25% of the diet;
• fresh or cooked vegetables - 25% of the diet;
• cereals and legumes – 10% of the diet;
• nuts – 10% of the diet;
• vegetable fats – 5%.

Most products of plant origin contain dietary fiber, but the following are considered the best (in descending order of the amount of fiber they contain per 100 g of product):

1. Wheat bran – 46.6 g.
2. Chia seeds – 34.4 g.
3. Flax seeds – 27.3 g.
4. Dried porcini mushrooms – 26.2 g.
5. Poppy seeds – 19.5 g.
6. Buckwheat grain – 14.0 g.
7. Beans – 12.4 g.
8. Lentils – 11.5 g.

Dietary fiber is an essential part of a healthy human diet. When calculating the daily menu, it is advisable to use a table of the content of these substances in food products. In this case, it will be possible to say with confidence that the body will receive a sufficient amount of fiber for its normal functioning.