A sufficient amount of dietary fiber in the diet is very important for overall health and disease prevention. Let's see, what is dietary fiber, why and how much we need and where to get them.

Beans — a source of fiber.

What is food fiber?

Probably most readers know that the dietary fibers found in vegetables, fruits, berries, legumes, whole grains, nuts and seeds, in short, in all foods of plant origin. What else is common in all these products except that these are all plants? These products with more carbohydrate. Dietary fiber is, technically, unrelated polysaccharides, or complex carbohydrates (poly = "many"; coked = "sugar"). These polysaccharides are responsible for the structure of plants, because of them the vegetables and fruit looks a certain way. Well, for example, take the stalk of celery. See it long longitudinal "threads"? This is the dietary fiber.

Types of dietary fiber

We can divide fiber into two main categories: soluble and insoluble. Soluble fiber is a viscous, soluble in water and capable of fermentation. That is, it can be said, food for bacteria in our gut. Soluble fiber lowers cholesterol and blood glucose. Insoluble fibers come out of our body in the same form in which they can pass. They increase to eat off of the stool and enhance intestinal motility. Our diet should contain both types of fibers.

Soluble and insoluble fiber are divided further into sub-categories. Briefly tell about the most famous. So, are soluble beta-glucans, pectin, gums, some hemicelluloses. To insoluble — cellulose, lignin, resistant starch, most of the hemicellulose.

Soluble beta-glucans (β-glucans) are found in the cell walls of the endosperm of the grain. Scientifically proven very important to the health of a feature of the beta-gluconat: maintaining normal blood sugar levels. It is also proved that consumption of beta-gluconate helps to maintain normal cholesterol concentrations. The best sources of β-gluconat —barley and oatmeal.
Pectin found in fruits — apples, apricots, quince and citrus. Citrus peel has lots of pectin, about 30% by weight. Pectin is used for lowering high cholesterol and triglyceride levels, as well as for the treatment of gastroesophageal reflex disease (GERD or heartburn). The pectin in its purest form is used as a thickener in food, for example in jams.

Inulin acts as a prebiotic. It feeds the good bacteria in our intestines, thus improving the intestinal flora. Inulin is effective in reducing diarrhea. Inulin found in chicory, bananas, asparagus, garlic, wheat.

Insoluble fiber lignins makes vegetables firm and crunchy. Lignins are composed of many chemicals, the so-called phenol. Phenolic compounds are currently being studied actively in connection with their potential positive effects on health, cyclanthaceae. Food sources of lignin: root vegetables, wheat, seeds.

The fibers include a separate type of dietary starch. This so-called resistant starch. It is not digested and passes through the digestive system unchanged. Resistant starch has many powerful health benefits. For example, it improves digestive health, improves insulin sensitivity and reduces the appetite significantly. Good sources of resistant starch are green bananas, legumes, cooked and cooled potatoes and white rice.

Useful properties of dietary fiber

In addition to regulation of harmful fats in the blood (e.g. cholesterol and triglyceride), the fibers slow down the flow of glucose in the blood. Besides, it is believed that regular intake of dietary fiber may reduce the risk of intestinal cancer by as much as 40%. Dietary fiber, bred, bind and quickly remove potential carcinogens from the intestines. They also create a feeling of satiety and thus control weight.

How much dietary fiber we need and where to get them? The advice of a nutritionist for each day

The recommended daily allowance of dietary fiber for men — 40 grams for women and 30 grams.

And here are my tips for every day:

• Every day eat raw vegetables and fruits. Better to eat the whole orange (or two) than to drink a glass of orange juice.
• As far as possible, eat vegetables and fruit along with the skin.
• Give preference to whole foods: whole cereals, pasta and bread. If you are fond of baking, use whole grain flour instead of regular white.
• Add lentils and beans to salads and soups.
• Eat every day a handful of nuts.
• Sprinkle sunflower seeds yogurt, cereal, salads.
• Read the labels. On the labels of dietary fiber is always specified.
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