How to use fiber and what is its benefit? Does Fiber Help Lose Weight? What fiber to use – fresh or as a dietary supplement? Read the answers to these and other questions, as well as the results of fiber research in the article.
- Cellulose for weight loss
Dietary fiber, or fiber, is a necessary component of a daily full-fledged diet. Its predominant part is consumed from plant foods and consists of two components:
Water soluble fibers that are easily fermented by symbiotic bacteria of the large intestine;
Insoluble fibers, metabolically inert, but facilitating the promotion of digested food and the process of isolation.
Read the topic: Many people do not accept the need to increase the consumption of products containing fiber, because they are afraid of the content of genetically modified substances in fruits and vegetables. We do not recommend trusting frightening facts until we fully understand the issue and the results of scientific research on this issue. Read the valid data on GMOs: harm and benefits.
Fiber fibers are also called “dietary”. However, the term “fiber” is not entirely correct, since many types of fiber at the basic level do not have a fibrous structure. The main advantages of this type of nutrients are the acceleration of the digestion and passage of food through the intestines, its healthy fermentation, the elimination of gases and problems with defecation.
Here are some official definitions for fiber:
“Food components that consist of non-digestible carbohydrates and lignin, but that have a beneficial effect on the human body.” (US Institute of Medicine in Washington)
“Edible parts of a plant or other food that is resistant to processing and absorption in the small intestine, but fermented by the large intestine. Include poly-, oligosaccharides, lignin and related products. Promote positive effects, including lowering cholesterol and glucose levels. ”(American Association of Cereal Chemists)
- What foods have a lot of fiber?
Dietary fiber can be gleaned from fruits, vegetables, nuts and cereals. We will give their approximate amount in the table of products from USDA (per 100 g or 1 serving):
Fruits (on average) – 1.1 g;
Dark green vegetables – 6.4 g .;
Orange vegetables – 2.1 g .;
Cooked beans (from the dried ones) – 8.0 g;
Starchy vegetables – 1.7 g .;
Whole grains (28 g or 1 oz) – 2.4 g;
Meat (for 28 g or 1 ounce) – 0.1 g
For obvious reasons, vegetables and fruits should be consumed raw and fresh. At the same time, the American Academy of Nutrition and Dietetics recommends using various sources of fiber for food. Legumes contain some of the most easily digestible ingredients. In other fruits, fiber is unevenly distributed. For example, the rind of plums or grapes is practically not absorbed, unlike the juicy pulp.
Here is a short list of products that are recommended to use to replenish fiber:
peas,
soy,
lupine,
oats,
barley,
avocado,
any berries
apples,
pears
carrot,
sweet potato
seeds of plantain and flax.