Coarse fibers in which products are contained? List of products containing coarse dietary fiber

Each of us once heard that for our body extremely useful food coarse fibers. In what products they are contained and what importance they have for human health - this information is laid out below. In addition, the article describes the benefits of the above substances for slimming people.

What is coarse dietary fiber

Food fibers enter the human body in the form of undigested carbohydrates with plant food. These are polymers of polysaccharides and their derivatives.

These substances are divided into two large groups:

• Soft soluble;
• Coarse insoluble.

To soft fiber food dextrans, agarose, gum, pectins belong. Coarse fibers are fiber, which is a glucose polymer. Because of some differences in the chain of molecules, it does not split in the organs of the digestive tract.

It should be noted that coarse fibers are not sources of energy. Under the action of microorganisms, they are partially broken down. The energy that is released during this process is fully used for the needs of bacteria.

Monosaccharides, which are formed during the decomposition of food fibers, are converted into fatty fatty acids: oily, propionic and acetic. These substances are absorbed in part through the walls of the intestine, and only 1% of them enter the human body. Lignin, which contains a lot of products with coarse dietary fiber, and not digested. Therefore very often they are characterized as "ballast substances". And in vain! After all, they play an important role in the process of digestion.

Dietary fiber: coarse

Fiber consists of glucose molecules. It is often found in nature and has a similarity with starch. It is known that any plants and trees are also made of cellulose, which, of course, does not split. It also happens in the human body: the stomach can not extract it, so in itself it does not carry any energy.

This fact contributed to the fact that many scientists of the last century began to prove, as if the rough fiber in the products is "ballasted" and does not benefit the body. The researchers wanted to "clean" the food from the above substances. As a result, people's health deteriorated significantly. Doctors of sciences believe that the reduction of dietary fiber in food in the middle of the XX century caused many cancers, obesity, heart problems, intestinal diseases.

The role of cellulose in the body

Functions of food coarse fibers are quite diverse:

• Accelerate the synthesis of lipase in adipose tissue;
• Reduce the rate of absorption of di- and monosaccharides in the intestine;
• Regulate the content of glucose in the blood;
• Protect the body from increased synthesis of insulin;
• Increase the excretion and binding of bile acids, cholesterol and neutral steroids;
• Contribute to maintaining body weight in ideal terms;
• Lower the synthesis of cholesterol and fatty acids in the liver;
• Control the level of phospholipids in bile;
• Prevent stone formation in the gallbladder;
• Provide a normal peristalsis of the bile duct and intestine;
• Interfere with the development of hemorrhoids and constipation.

Products containing coarse fiber interfere with the development of cancer in the organs of the digestive tract. For example, after frying meat, carcinogens are formed. If the stool masses are not taken out for too long, these substances begin to be absorbed by the large intestine. This leads to the development of cancer.

In addition, the fiber has the ability to absorb heavy metal salts, thereby preventing their absorption into organs.

Rough fiber is extremely useful for women's health. Scientists have shown that women who consume enough foods with coarse dietary fiber, reduce the risk of developing ovarian and breast cancer.

Soft and coarse fibers: which products contain

Both soluble and insoluble ballast substances should be present in the human diet. After all, to ensure normal life of the body we need soft and coarse fibers. What products do they contain? This information will be displayed in the following list:

1. Soluble fiber for food:

• Cereals (barley, rye, oats);
• Beans (beans, lentils, peas, beans);
• Fruit (prunes, avocados, peel of apples, raisins, peel of quince and peaches).

2. Products containing coarse dietary fiber insoluble:

• bran;
• cauliflower;
• broccoli;
• String beans;
• Fruit skin;
• Beans;
• Nuts, seeds;
• buckwheat;
• Potatoes in "uniforms";
• Mushrooms.

A small amount of fiber is present in the composition and vegetables such as carrots, pumpkin, onions, parsley, tomato, beetroot, cucumber, bell pepper, spinach, dill, zucchini.

It should be noted that heat treatment does not affect the amount of fiber in vegetables at all.

It is interesting that there is food that contains both soft and coarse fibers. In which products are both types of food mentioned above? This is primarily beans. Also, soft and coarse dietary fibers are found in the skin of many fruits.

Brief description of products containing coarse dietary fibers

• Bran. This product contains about 40% of fiber. All bran - and rye, and soy, and oatmeal, and wheat - are an excellent source of coarse fibers.
• Buckwheat. This product contains 2 times more fiber than the rest of the cereals. If a person eats one glass of buckwheat, he will provide himself with 20% of the daily norm of coarse fiber.
• Seeds. An excellent source of fiber is the flax seed. In a tablespoon of this product contains about 7 grams of fiber.

The daily need for coarse fibers

A healthy person needs to have about 25-40 grams of the above substances in his body every day. The daily requirement for each individual is different. It depends on the caloric content of the diet, the regime of physical activity of a person, the state of his health and weight, and also on other factors.

For children in comparison with the adult organism, the daily requirement for food coarse fibers is slightly lower.

Scientists say: in order to provide the body with these substances in the above amount, an average person a day needs to eat about 1.5 kg of fresh fruits and vegetables. Of course, in most cases this amount is unbearable. Therefore, experts advise to diversify the diet with other products that contain coarse dietary fiber.

An interesting fact: scientists have investigated that a person eats no more than 25 grams of the above substances, of which 10 g is contained in bread and other cereal products, 7 grams are potatoes, 6 grams for other vegetables, 2 grams for fruits .

Fibers rough at losing weight

Products containing coarse fiber are extremely useful for obese people. If there is enough fiber in the human body, it contributes to the following processes:

• The rate of gastric emptying is significantly reduced;
• Stretching it increases, which contributes to creating a sense of saturation and prevents overeating;
• Suppressed appetite.

In addition, coarse dietary fiber reduces the synthesis of fats in adipose tissue. They also have a diuretic effect. This means that the fiber contributes to the elimination of sodium and water from the body.

Contraindications to the use of coarse dietary fiber

The above substances with certain diseases should be used with caution and in moderation. It:

• Duodenal ulcer ;
• Inflammation of the esophagus;
• A stomach ulcer;
• gastritis;
• duodenitis.

Experts note that when there is an exacerbation of these diseases, foods with coarse dietary fiber should not be used at all. Doctors recommend to make such a special diet, where the above products are present in the minimum amount.

Coarse dietary fiber is not a source of energy, but provides a number of vital processes in the human body, among which is the acceleration of the passage of food contents through the digestive tract. The lack of these substances can provoke serious health problems, so it is necessary to include them in your diet.