The effect of fiber on the human body. What is Dietary Fiber? When Fiber Becomes Dangerous

For a long time I had a desire to write an article about vegetable fiber, and finally that desire resulted in paper! In general, I want to say that I am very surprised - how underestimated modern society vegetable fiber and what an insignificant value for a person they attach to it now. And many do not even know that such an element exists, for them the word "fiber" is nothing more than a funny combination of letters and sounds. Or maybe I’m in vain indignant and fiber is actually a rudiment and should be a thing of the past ?! Now we will find out...

What is plant fiber?

The definition of fiber can be given in different ways, I personally like this one: Vegetable fiber is a plant fiber that is resistant to the enzymes of the human digestive system. Under a microscope, it looks like a bundle of long filaments of glucose residues connected by hydrogen bonds. Main physical properties fiber is elasticity and strength.

classification vegetable fiber can be carried out in 2 stages: vegetable fiber is divided into 2 types:

— insoluble (coarse fiber) is a sheath of cell walls that forms the "plant skeleton". Indigestible fiber includes the skin of fruits and vegetables, the vessels and hairs of plants, the epidermis of cereals, etc. Insoluble fiber, or as it is also called insoluble dietary fiber, is a group of fibers that do not dissolve in water and are more like a sponge. This type fiber swells in water and acts as a laxative.

If you explain on the fingers, then insoluble fibers increase the volume stool, increase the frequency and intensity of contractions of the intestinal walls, which contributes to the faster passage of food through the digestive tract.

Examples of insoluble fiber are cellulose, hemicellulose and lignin, etc. So, let's briefly talk about each of them:

1. lignin- gives rigidity and strength to cell walls. Does not dissolve in water or organic solvents and does not participate in metabolic processes. Unaffected by other enzymes. It is thanks to lignin that insoluble plant fiber has such important properties, as the acceleration of the movement of food through the intestines, a decrease in the absorption of other fibers, a decrease in the level of cholesterol in the blood. In addition, lignins bind toxins, pathogenic bacteria, bile acids and remove them from the body.

2. Cellulose and hemicellulose- these types of insoluble fiber absorb water, facilitating the activity of the colon. In other words, they “bulk up” the waste and move it through the large intestine faster. Finding cellulose and hemicellulose in food is easy. Cellulose, for example, is found in bran, white cabbage, cabbage broccoli, Brussels sprouts, cucumber peel, apples, carrots, etc. Hemicellulose is present in bran, cereals, whole grains, beets, Brussels sprouts, etc.

Generally speaking, soluble fiber is responsible for the duration of digestion and prevents spikes in blood glucose. It is also important to note that when soluble fiber enters the large intestine, it undergoes cleavage by beneficial bacteria, which simultaneously produce acetic and butyric acids. It supports acid balance digestive system. You can read a fascinating story about our digestive system in the article "".

Within this type, fiber is also divided into subspecies. For example, soluble fiber includes pectins, gums, mucus, resins, and inulin. Each of the subspecies has certain characteristics and properties. I propose to take a closer look at each of them.

1. Pectins- cells of digestible fiber are interconnected by a layer of pectin, which first dissolves under the action of gastric juice, and then in the contents of the duodenum. It binds to insoluble and non-absorbable complexes with radionucleins, toxins, salts of heavy metals and removes them from the body. In addition, by binding to bile acids, pectins reduce the absorption of fat and reduce cholesterol levels. Pectins are present in varying amounts in all herbal products, but prevail in apples, citrus fruits, carrots, cabbage, peas, green beans, potatoes, strawberries, strawberries.

2. gummi, slime- like all types of soluble fiber, they have enveloping properties and therefore are often used as thickeners, stabilizers, emulsifiers.

3. Resins (gums)- this subtype of soluble fiber increases the shelf life of products, gives them structure and is a stabilizer. And when it enters the human body, it slows down the absorption of glucose. This type of fiber is found mainly in legumes and grains. The most common varieties of gum are agar-agar, guar gum, and locust bean gum.

4. Inulin- this soluble fiber is a probiotic, that is, it creates a favorable environment for the reproduction of beneficial intestinal microflora

The benefits and harms of vegetable fiber.

Benefits of eating vegetable fibers:

Fiber is called life-giving fibers. And in fact, the use of fiber has a beneficial effect on the work of all organs and systems of the body. And this is an indisputable fact proven official medicine and recognized alternative medicine also. Now I will try to list the main useful properties of vegetable fiber:

1. Fiber normalizes sugar levels.

The use of fiber and especially soluble (due to its enveloping properties) slows down the absorption of carbohydrates and the subsequent entry of glucose into the blood. Thanks to this property, spikes in blood sugar levels can be avoided.

2. Normalizes digestion and regularity of "stool".

The first symptoms of a lack of fiber in food are constipation or irregular "stools". Constipation leads to stagnation of blood in the veins in the pelvic region. A rare "stool" can cause poisoning of the body "stuck" in lower divisions body with harmful substances. Remember the words of Marva Oganyan - "death comes from the intestines"! By the way, you can download Oganyan's books for free on our blog.

3. Fights cholesterol.

4. Fights cancer.

It has been proven that fiber has the ability to bind and remove toxins from the body that are responsible for the development oncological diseases. According to studies, fiber binds up to 50% of nitrosamines and other dangerous compounds with carcinogenic properties.

5. Removes "extra weight".

Since fiber absorbs water 4-6 times more than its own volume, it forms a soft enveloping mass in the stomach, stretches its walls and creates a feeling of satiety. Exist special diets based on the increased use of vegetable fiber.

6. Diuretic effect.

Since fiber is a source of potassium, it has a diuretic effect, ie. promotes the excretion of water and sodium chloride from the body. This is very important in metabolic disorders and cardiovascular diseases.

7. Normalizes the functions of the liver and gallbladder.

As I wrote earlier, fiber reduces the absorption of cholesterol and bile acids. This property favorably affects the functions of the liver and gallbladder and prevents the development of cholelithiasis.

8. Improves the condition of the skin and hair.

Quite often diseases gastrointestinal tract, liver and heart are reflected in the state skin. For healthy people, eating enough dietary fiber is the shortest path to healthy and beautiful skin.

9. Fights many diseases.

A huge number of studies, tests and indisputable facts point to the relationship of a lack of plant fiber with diseases such as breast cancer, caries, candidiasis and many others.

The negative impact of plant fiber on the human body.

Here I can boldly declare the absence negative properties in plant fiber, the only exception is this question: if fiber collects and removes toxins, slags, etc. from the body, does it remove and useful material?!

On this occasion, great amount studies in various countries, but they all converge in the same opinion. Yes, grain fiber binds and removes several important elements namely iron, calcium and zinc. The reason for this phenomenon lies in phytic acid (by the way, there is a separate one on our blog) and its derivatives, which form stable complexes with the named elements and then “drag” them out of the body ... Fortunately, there are several ways to neutralize phytic acid in products and we talked about them in the article ""

The conclusion suggests itself...

So, summarizing the above, I can say that vegetable fiber has a powerful healing effect that affects absolutely all organs of our body. Fiber is vital for everyone! I do not urge anyone to use fiber released in the form of dietary supplements, since I believe that enough fiber can be found in a well-chosen diet. But if for some reason your diet still lacks vegetable fiber, then fiber in jars is an excellent alternative to the range of diseases and ailments that your body will react to a lack of fiber after some time! That's all, thank you and stay healthy!

They began to talk about fiber quite recently, when we began to pay more and more attention to the quality, benefits and harms of the products we consume. Our topic today is what fiber is, what types it is, what is its use and why our body needs it.

Knowledge about the composition of food products, about vitamins and minerals, about fiber, was given to us by the development of science and medicine. The result is a paradox, when everyone today expects only bad ecology and GMOs from science, it, with its research, helps us to be closer to the earth and consume more clean products nutrition, use natural cosmetics.

We get fiber exclusively from fruits and vegetables, while being absolutely indispensable for health, beauty and longevity. Another confirmation that plant food should be in the first place in the diet of any person.

Cellulose - what is it. What are the benefits of dietary fiber

Fiber is plant fibers, parts of plants that our body is either difficult to digest or not able to break down at all. Essentially, this construction material fruits, vegetables, legumes, complex carbohydrates that bring great benefits to our body.

To understand what the benefits of fiber actually are, let's first look at what types it comes in and what are the advantages of each of them.

In nature, there are 2 types of dietary fiber:

• Soluble

Fiber that dissolves in water. Many are sure that the whole benefit of fiber is that it is insoluble, but soluble is no less useful.

Soluble fiber attracts water and turns it into a jelly-like mass. As a result, the process of digestion of food slows down, gives a feeling of satiety, which helps to control appetite, and hence body weight. Slower digestion of food has a beneficial effect on blood sugar levels, and also lowers the level of "bad" cholesterol.

Also, with sufficient consumption of foods rich in soluble fiber, an improvement in the intestinal microflora is noticed.

• insoluble

Insoluble dietary fiber is considered indispensable for a healthy intestine, as it has a regulating effect, that is, it prevents both diarrhea and constipation.

This fiber does not dissolve, but only swells in the intestines, increasing the mass of feces, speeding up its passage. Thus, unnecessary waste products of the body are not retained, and coarse fibers also cleanse the intestines during passage through the tract.

Yes, the main benefit insoluble fibers lies in their ability to cleanse the gastrointestinal tract, remove toxins and toxins, which is a lot, you see.

Each type of fiber has its own benefits, so everyone should have enough of both in their diet.

Fiber for weight loss

Many experts in the field proper nutrition and weight loss, they agree that a diet that will help you lose weight overweight, in addition to excluding unhealthy foods, should contain a lot of fiber, both soluble and insoluble.

Foods rich in soluble fibers, in addition to vitamins and minerals, keep the feeling of fullness longer, and thus it is possible to restrain the feeling of hunger.

Insoluble ones do not allow toxins and toxins to remain in the intestines for a long time, and help reduce fat around the waist.

Contraindications and harm to fiber

Controlling the amount and types of fiber is very important if a person suffers from certain diseases of the gastrointestinal tract.

For example, in irritable bowel syndrome, consuming large amounts of insoluble fiber can exacerbate the symptoms of the disease. Conversely, a diet rich in soluble dietary fiber can significantly improve well-being.

In any case, doctors usually prescribe strict diets in the presence of chronic diseases, so timely consultation with a specialist will help to avoid many problems.

Increased dietary fiber can lead to excessive gas production, so be sure to stay within limits.

Foods rich in fiber

Soluble fiber foods (per 100 grams):

• Lentils - 31g
• Flax seeds- 27.3g
• Peas - 26g
• Buckwheat porridge - 17g
• Barley - 15.6g
• Rice - 1.3g
• Beans - 15g
• Oatmeal - 10.6g
• Soy - 9.3 g
• Quinoa - 7g
• Walnut - 6.7g
• sweet potato yam – 3g
• Carrot -2.8g
• Bananas - 2.6g
• Apple - 2.4g
• Rutabaga - 2.3g
• Potato - 2.2g
• Corn porridge– 2g
• Beetroot - 2g
• Celery - 2g
• Mango - 1.6g
• Mushrooms - 1g

Some foods contain both soluble and insoluble fiber, such as nuts, celery, or carrots.

Products containing insoluble fiber (per 100 grams):

• Bulgur - 18.3g
• Barley - 15.6g
• Wheat bran - 14g
• Artichoke - 8.6g
• Raisins -6g
• Whole grain bread - 5g
• Brown rice - 3.5g
• Carrot - 2.8g
• Cabbage (cauliflower, white, red, broccoli) - 2.5g
• Green beans - 2g
• Tomatoes - 1.2g
• Onion - 1.7g
• Peel of fruits and vegetables.

How much dietary fiber should be consumed daily?

Most people only get about 15-18 grams of fiber per day, when the recommended amount is a minimum of 25 grams for women and 30-38 grams for men.

Don't worry about exactly what kind of fiber we're getting, unless you need to achieve a certain result - for example, get more soluble fiber in your diet to reduce cholesterol levels. Just make sure that your diet contains a variety of foods, a little of everything - cereals, green and leafy vegetables, and seeds.

• If you decide to increase your fiber intake, then you need to do it gradually and monitor the reaction of the body. Often a sharp increase in the amount of dietary fiber leads to bloating and flatulence.

• To effortlessly add more fiber to your daily diet, simply replace the white barn with whole grains, eat cereal in the morning and snack on nuts, dried fruits and dry diet bread. This will be enough to get the amount of dietary fiber you need.

Video: About the benefits of fiber

Fiber is essential for normal digestion, a healthy gastrointestinal tract, and maintaining a normal body weight. However, do not worry too much and count grams of fiber the same way some people count the number of calories, just diversify your diet and you are guaranteed to get everything you need for a healthy body.

Losing weight is often associated with strict diets or strenuous exercise. But sometimes, to get rid of extra pounds, it’s enough just to build a diet correctly, including the right products. A special place among them is occupied by vegetable fibers. Fiber for weight loss is not only effective in the fight against overweight but also good for overall health.

Benefits for weight loss

One of the reasons for recruiting excess weight is an overuse calories. To avoid this, you need to control the appearance of hunger. It depends not so much on the amount of food consumed, but on its quality, in particular, the ratio of proteins, fats and carbohydrates, as well as the presence of fiber.

Including fiber-rich foods in your diet is beneficial for weight loss, as it allows the body to feel full faster with less food eaten. This is due to the fact that such products require more thorough chewing, during which the brain receives a signal of saturation.

Thus, by adding vegetable dishes, salads, fresh fruits and vegetables to the menu, you can get rid of extra pounds without limiting yourself to food and without suffering from constant feeling hunger.

The benefits of fiber for mild weight loss are due to several of its features. First of all, entering the stomach, its fibers quickly swell and fill it, creating a feeling of satiety. As a result, portions are significantly reduced despite the fact that the body receives a sufficient amount nutrients and does not suffer from dietary restrictions.

Passing then through the intestines, fiber restores its microflora, since it is a nutrient medium for the development beneficial bacteria. They, in turn, secrete enzymes that contribute to the formation of easily digestible fatty acids, which are a source of energy for the work of the intestines.

Regular use fiber helps lower cholesterol and blood sugar levels. Connecting with the cholesterol contained in bile, fiber fibers help break down fats. In addition, vegetable fibers are very useful for improving the general condition of the body, since they:

• facilitate enzymatic function;
• cleanse the intestines of toxins, which can accumulate up to 20 kg in a lifetime;
• improve the functioning of the liver, spleen;
• absorb salt heavy metals prevent the development of colon cancer;
• slow down the digestion and absorption of carbohydrates, which slows down the rise in glucose levels after eating;
• speed up the time of digestion of food, thereby contributing to early satiety.

It is interesting! Cleansing the body, fiber also helps to cleanse the skin of acne and pimples, which is especially important in adolescence.

Contraindications

Vegetable fibers have a number of contraindications. Therefore, before you lose weight with fiber, it is important to make sure that it does not do the body more harm than good.

It is recommended to use it with caution during pregnancy, as it can increase gas formation. In addition, with a large amount of fiber, the absorption of calcium worsens. Also contraindications include:

• flatulence;
• colitis, infectious enterocolitis;
• gastritis, open stomach ulcers;
• constant problems with digestion, regular bloating.

It is not recommended to take a lot of fiber during the postoperative recovery period. If you have one or more contraindications, it is better to stop using fiber or consult your doctor first.

Foods containing fiber

Modern pharmaceuticals offer a large selection of ready-made fiber in the form of powders, tablets or capsules from different manufacturers. However, received in in kind fiber is absorbed by the body better and acts more efficiently.

• peas, lentils, beans, beans;
• flax seeds, pumpkin, sesame;
• bran;
• oatmeal, barley, whole grains;
• artichokes, broccoli, Brussels sprouts;
• cranberries, blackberries, raspberries;
• pears, apples;
• avocado.

This is far from full list, it can be supplemented and expanded. In one amount or another, fiber is found in most products that appear on the table from time to time. By slightly increasing their number, you can effortlessly bring the amount of plant fibers in the diet to the required level.

What fiber to choose

There are two main types of fiber - soluble and insoluble. The first includes pectin found in fruits, resin found in legumes, alginase found in seaweed, helicellulose from barley and oats. Absorbing a large number of liquid, soluble fiber turns into a gel-like substance that fills the stomach, gives a feeling of satiety and has a good effect on the intestines. Pectin also has the ability to absorb bile acids and cholesterol, preventing them from entering the circulatory system.

Insoluble fiber includes cellulose and lignin. It is found in vegetables, fruits, legumes and grains. Like soluble fiber, this fiber also absorbs a large amount of water, swelling like a sponge, but retains its structure and is not digested by the body, accelerating the process of digestion and moving food along the tract, eliminating stagnation. Passing through the gastrointestinal tract, it absorbs all harmful substances, toxins, toxins and removes them from the body.

It is difficult to say which fiber is better for health or weight loss. Both types must be present in the diet, as each of them is useful for maintaining a balanced intestinal microflora. This is due to the fact that the bacteria that provide that balance prefer a different environment for reproduction - both a gel-like substance of soluble fiber and undigested fibers. The optimal ratio of soluble and insoluble fiber is 1:3.

The daily norm of fiber for an adult is 30 g. You can make up for its lack by including suitable foods in the menu or with the help of pharmaceutical products. Pharmacies and online stores offer an extremely wide selection of fiber - grain, walnut, pumpkin, fructose, kelp, wheat germ, etc.

When choosing fiber, you need to focus on the composition and ratio of the two main types of plant fibers in it, as well as the main goal - losing weight or cleansing the body. As a rule, the packaging indicates what each product is best suited for.

How to take fiber for weight loss

There are two ways to use fiber for weight loss - by building your diet so that it contains enough plant fibers or using fiber in the form of dietary supplements.

In the first case, the menu is designed in such a way that at least 25 g of fiber is supplied to the body daily.

sparing diet

The requirements of this diet involve building a diet in such a way that 70% of the menu consists of foods rich in fiber. Otherwise, you can follow the usual regimen, but if you give up sweet, alcoholic, fatty and fried foods, pickles for the duration of the diet, then the result will be much better! Following such a diet, you can lose up to 7 kg per month.

Important! The transition to a diet rich in vegetable fibers should be gradual, otherwise unpleasant side effects may occur - bloating, gastrointestinal upset.

The second way to follow a diet on fiber involves the use of a pharmacy product in the form of a powder. A few spoons are diluted in liquids, added to ready meals, or simply washed down with water. At the same time, you can both limit yourself in nutrition, and follow the usual regimen. Eating fiber will reduce hunger in the first case and reduce appetite in the second.

The last option is the softest, as it does not require any restrictions or efforts. It is enough to introduce 2 tsp into the diet. fiber half an hour before meals, leaving the menu in its usual form. This method is more likely aimed at mild cleansing of the body, and not at effective weight loss, although a few kilograms can also go away along with toxins and other harmful accumulations.

Strict diet

This method is designed for two weeks and involves strict restriction in nutrition. Two teaspoons of pharmacy fiber are mixed with a glass of kefir and taken 4 times a day after 3.5-4 hours. The daily norm of kefir in this case is no more than 1 liter. Between meals, you can make snacks from raw vegetables and fruits (100-200 g).

If you do not want to follow a strict diet, you can arrange once a week fasting days based on it. The rules will remain the same - 1 liter of kefir is divided into 4 doses and each glass is mixed with 2 tsp. fiber.

Rules for the use of fiber

When choosing fiber as a means for losing weight, it is important to know how to take it correctly so as not to harm the body. The main and obligatory condition is a sufficient amount of water. During the period of fiber intake, the amount of fluid you drink should be at least 2 liters in essence. This will provide normal work gastrointestinal tract, the effectiveness of plant fibers and relieve unpleasant consequences: with a lack of fluid, the fibers will not reach the desired consistency and provoke constipation.

It is not recommended to start immediately with strict diet or include too many fiber foods in your diet. An organism that is not accustomed to such an amount of it simply cannot cope and can give out unpleasant and painful reactions. It is better to bring the amount of fiber to the recommended daily allowance of 25-30 g gradually, starting with 10 g, observing the sensations and gradually increasing the dosage if everything is in order.

Important! If, after starting the diet, bloating and heaviness lasts more than 2 days, it is worth replacing foods, perhaps one of them causes an individual rejection reaction.

Fiber is a plant fiber that plays an important role in the normal functioning of the human gastrointestinal tract. The substances contained in it take an active part in the metabolic process, without supplying the body with energy.

Fiber is a combination of dietary fiber and includes:

1. Polysaccharides (cellulose). Their main function is to change the natural contents of the gastrointestinal tract with a further change in the absorption of nutrients and chemicals.
2. Hemicellulose (promotes water absorption).
3. Gum (suppresses appetite, cleanses the body of toxins and toxins).
4. Pectin (is a regulator of cholesterol and blood glucose levels).
5. Lignin is a natural sorbent, thanks to which various toxic substances are removed from the body.

All dietary fiber, representing fiber, can be soluble or insoluble. Substances such as cellulose and lignin are insoluble fiber. When it enters the gastrointestinal tract, they form a lump that cleans everything from the body toxic substances.

In this case, the body will need to spend a sufficient amount of energy to digest insoluble plant fibers, soluble fiber includes hemicellulose, gums and pectin.

Such components, entering the stomach, absorb liquid and increase in volume several times. That is why, with the use of such fiber, a quick feeling of fullness comes, which persists for a long time.

Today, in stores and pharmacies, you can buy ready-made fiber and take it. A properly composed diet will help to avoid various dietary supplements, because fiber is found in many foods. plant origin.

Insoluble dietary fiber (or coarse fiber) is found in the following foods:

• cellulose is found in significant amounts in rye and wheat bran, apples, carrots, beets and legumesꓼ
• lignin is found in strawberries, radishes and cereals.

Soluble dietary fibers, namely gum, pectin and hemicellulose, contain:

• citrus fruits, mangoes, apples, cabbage and carrots, zucchini and squash, plums and apricotsꓼ
• oatmeal and barley groats, legumesꓼ
• beets, bran, flax seeds.

All the usual products of plant origin, to one degree or another, contain fiber.

Why does a person need fiber?

The benefits of fiber for the body are primarily noticeable for the gastrointestinal tract, which subsequently affects the work of many organs and systems.

If you take plant fibers in the required amount (about forty grams per day of fiber) regularly, then after a short time improve general state organism and appearance person.

It is useful to take products with high content plant fibers, as they have the following effects:

1. Helps reduce levels bad cholesterol in blood. Numerous medical research showed that taking regular plant products, the amount bad cholesterol may decrease by more than fifty percent.
2. Absorbing all toxic substances, fiber removes them from the body.
3. Reduces the likelihood of gallstone formation.
4. The work of the intestines is normalized. It is recommended to use fiber not only for people with organ diseases, but also for preventive purposes. Vegetable fibers help to cope with chronic constipation. Fiber, which is contained in flaxseeds, not only removes toxins and toxins, but also envelops the intestinal walls. Thus, anti-inflammatory, wound healing effects are manifested.
5. Decreased appetite. Cellulose indispensable assistant for people who watch their weight. Soluble plant fibers swell in the digestive tract, which leads to rapid and prolonged satiety. Even a small portion of food rich in fiber can forget about the feeling of hunger for a long time.
6. Prevention of occurrence diabetes. Nowadays, this disease is becoming more and more common. Of the many reasons for its occurrence, it should be noted malnutrition. At balanced diet, you can achieve a decrease and normalization of blood sugar levels. That is why doctors strongly recommend that diabetics regularly use daily allowance fiber.
7. There is an activation of digestive enzymes in the intestine, and the maintenance of the necessary microflora.
8. There is a slowdown in the process of assimilation of incoming carbohydrates.
9. Weight is normalized due to the reduction of body fat and the cleansing of the body from accumulation harmful substances.

It is also important that regular fiber intake is an excellent prevention of colon cancer.

The benefit of consuming fiber (especially hemp, wheat, or flaxseed) for women is improved skin and hair condition. Vegetable fibers help to remove various pathogenic fungi and yeast, which provoke the appearance of acne and pimples.

How to lose weight with fiber?

In order to lose weight, it is not necessary to take magic pills or exhaust yourself with excessive physical activity in gym. Moderate physical activity(fitness, for example) and proper nutrition will help you achieve your desired weight.

Fiber is great dietary product, thanks to which there is a natural process of losing weight and healing the body. One of the main functions that vegetable fibers perform is the normalization of the gastrointestinal tract. As a result, metabolism is accelerated, toxins and slags are removed - the whole organism is cleansed.

The daily intake of fiber is approximately thirty to forty grams. In order to lose weight, it can be increased to sixty. A properly formulated diet should include about seventy percent of high-fiber foods. This is not only a variety of fruits and vegetables, but also various cereals, legumes. In addition, it is believed that it is better to eat fruits in the morning separately from other foods. In this case, they will be of great benefit. In addition, at heat treatment a significant part of dietary fiber is destroyed - vegetables and fruits are best consumed fresh.

Many women in the fight for harmony use ready-made fiber purchased at a pharmacy. Flaxseed, wheat and milk thistle fiber are especially popular. Such products can be consumed on their own or by adding it to other dishes, yogurt, kefir. When taking pharmacy supplements, you need to monitor the amount of fluid you drink. With a lack of water, such fiber can greatly clog the stomach. At the same time, according to numerous reviews, pharmaceutical plant fibers have high efficiency and help to get rid of excess weight, especially by combining a diet with the rejection of sweet and starchy foods.

It is best to take pharmacy fiber three times a day, diluting required amount in glass warm water(about half an hour before the main meal).

The maximum dose of a pharmaceutical product should not exceed eight tablespoons per day.

Fiber Precautions

The benefits and harms of fiber are often more pronounced when consuming a finished product purchased at pharmacy kiosks. Modern biochemistry makes it possible to achieve significant positive results if all precautions are taken.

Each type of fiber may contain different proportions of its constituents, which may Negative influence on the body.

Most often, side effects when using pharmacy dietary fiber appear in the form of:

• bloating,
• appearance of flatulence
• pain in the stomach.

The use of fiber is also contraindicated for women during pregnancy and lactation, young children, people with diseases of the gastrointestinal tract during an exacerbation (gastric and intestinal ulcers, ulcerative colitis, gastritis) or pancreatitis. In rare cases, individual intolerance to one of the components of the product may occur - fiber intake must be stopped.

Exceeding the permissible dosages can lead to the washing out of not only harmful substances, but also vitamins, microelements (or worsen their digestibility). First of all, it concerns vitamins of group B.

Wheat fiber, the benefits of which are undeniable, can also be harmful if used in large quantities. Exceeding the permissible dosages leads to poor absorption of trace elements such as iron and zinc, vitamins A and B2.

Milk thistle fiber can appear as: side effects, as:

1. headache,
2. allergic rashes on the skin.

It should be borne in mind that milk thistle is contraindicated for those who have problems with the liver.

People who do not have stool problems should be careful about consuming fiber from flax seeds. Such plant fibers can lead to diarrhea.

You should also not combine the intake of pharmacy fiber with certain medications.

To minimize the risk of manifestation negative effects from the use of plant fibers, it is necessary to adhere to the recommended dosages, drink enough water and take vitamin complexes.

Dietary fiber, or fiber, is the main ingredient in all low-calorie diets, the basis of proper nutrition and healthy diet. Until the 70s of the XX century, this most valuable component, so revered by nutritionists, was called "ballast" and was not at all regarded as necessary element daily diet. With the rethinking of the role of fiber in the functioning of the gastrointestinal tract, real market popularity came to it: dietary fiber began to be produced from different tastes and fragrances, sell in pharmacies and supermarkets. the site will tell you which fiber products have the most, who needs to take dietary fiber and in what cases their use is strictly contraindicated.

What is fiber

Cellulose - common name complex carbohydrates contained in the plexus of plant dietary fibers. Being a type of cellulose, fiber cannot be broken down by our digestive system and enters directly into the intestinal microflora. Perhaps the most famous and useful property of fiber is the absorption of accumulated in human body harmful substances, poisons, pesticides and salts of heavy metals. Hollow plant fibers can absorb a volume of substances several times greater than their own volume. By the way, this explains another unique property fiber: once in the stomach, the fibers swell and provide a person with a feeling of fullness. This is used by nutritionists, advising diets rich in complex carbohydrates.

But on this list useful properties fiber does not end. Fibers speed up metabolism, significantly reducing the time food stays in the digestive tract - thus, useful substances are absorbed faster, harmful ones are excreted faster. Regular consumption of fiber-rich foods guarantees excellent bowel function, support for the functioning of the heart, liver, pancreas and lungs. Among other things, fiber helps to significantly reduce blood cholesterol levels.

There are several types of fiber (for example, pectin and cellulose), which, in turn, are divided into soluble and water insoluble. It is important to eat a balanced amount of each type in food - and this means that bran alone cannot replenish the daily norm of coarse dietary fiber.

What foods are high in fiber

Given that the source of fiber is the plexus of coarse plant fibers, its largest amount is found in seeds, beans and cereals. That is why the diet of beans, grated carrots and cabbage, nuts, cereals and apples is considered the most effective and sparing diet.

A large amount of water-soluble fiber is found in green beans, grapefruits and lemons, pumpkin seeds, strawberries, black currants and gooseberries (almost all summer berries contain a lot of fiber). Nuts are also a rich source of plant fiber, but their consumption should be minimized - for all their benefits, they are very high in calories.

Also, fiber is found in bread and pasta - a person who does not follow a diet for weight loss can get some of the valuable substance by eating these foods daily. But the most popular source of fiber is in high-fiber crispbread. In addition to the fact that they contain the necessary concentration of cellulose and pectin, crispbread contains minimal amount calories.

Consuming insoluble fiber (lignins, cellulose) is just as important to the body as supplying soluble fiber. You can find insoluble fiber in almost all vegetables, but raw carrots are especially rich in it. The famous vitamin salad is the basis of any carbohydrate diet and a source of essential plant fibers.

The daily intake of coarse plant fibers is 30 grams. It is quite difficult to fulfill this requirement of the body - despite the fact that many vegetables and fruits are rich in fiber, in order to achieve the desired figure, they will have to be consumed in very large quantities.

To help those who come sublimated products. Bread and bran contain the maximum concentration of healthy fibers, replenishing the daily allowance and without adding extra calories to you.

Indications and contraindications

The vast majority of scholars agree that daily use in the food of coarse fibers - a necessity and basis correct operation gastrointestinal tract for each person. Thanks to fiber, the cleansing process of the body is launched, intestinal functions are restored, due to this, metabolism is gradually normalized, it becomes better skin, hair and nails, weight stabilizes.

However, coarse fibers can harm people suffering from acute stomach ailments. Ulcers, inflammation, gastritis and duodenitis are a reason to consult a specialist before switching to a complex carbohydrate diet. However, completely healthy people it is worth switching to the active use of fiber in stages - otherwise bloating, colic and indigestion are possible.

Foods rich in fiber

Bran with yogurt or juice, apples and bananas

Oatmeal on the water with dried apricots, raisins and dried apples

Vitamin salad of grated carrots and cabbage

- (strawberry, currant, raspberry, gooseberry) with light honey sauce

Bean, cilantro and walnut lobio

Cabbage salad with broccoli, Brussels sprouts and cauliflower

Summer salad of tomatoes, cucumbers and peppers

Light Vegetable Minestrone Soup

Lentil-tomato soup with herbs