Each of us once heard that for our body extremely useful dietary coarse fibers. What products they contain and what significance they have for human health - this information is laid out below. In addition, the article describes the benefits of the above substances for losing weight people.
What is coarse dietary fiber
Dietary fiber enters the human body in the form of undigested carbohydrates with plant foods. These are polymers of polysaccharides and their derivatives.
These substances are divided into two large groups:
- soft soluble;
- coarse insoluble.
Food soft fibers include dextrans, agarose, gum, pectins. Coarse fibers are fiber, which is a glucose polymer. Due to some differences in the chain of molecules, it does not split in the digestive tract.
It should be noted that coarse fibers are not sources of energy. Under the influence of microorganisms, they are partially broken down. In this case, the energy that is released during this process is fully used for the needs of bacteria.
Monosaccharides that are formed during the decomposition of food fibers are converted into volatile fatty acids: butyric, propionic and acetic. These substances are partially absorbed through the intestinal wall, and only 1% of them enter the human body. Lignin, which contains a lot of products with coarse dietary fiber, is not absorbed at all. Therefore, very often they are characterized as "ballast substances". But in vain! After all, they play a crucial role in the digestion process.
Coarse fiber: composition
Fiber is made up of glucose molecules. It is often found in nature and is similar to starch. It is known that any plants and trees also consist of cellulose, which, of course, does not break down. The same thing happens in the human body: the stomach cannot extract it, so in itself it does not carry any energy.
This fact has contributed to the fact that many scientists of the last century began to prove that coarse fiber in products is “ballast” and does not benefit the body. Researchers wanted to "clear" the food of the above substances. As a result, people's health has deteriorated significantly. Doctors of science believe that the decrease in dietary fiber in food in the middle of the 20th century caused the development of many oncological diseases, obesity, heart problems, and intestinal diseases.
The role of fiber in the body
The functions of coarse fiber are quite diverse:
- accelerate lipase synthesis in adipose tissue;
- reduce the absorption rate of di- and monosaccharides in the intestine;
- regulate blood glucose;
- protect the body from increased insulin synthesis ;
- 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 normal peristalsis of the biliary tract and intestines;
- prevent the development of hemorrhoids and constipation.
Products containing coarse fiber prevent the development of cancer in the digestive tract. For example, after roasting meat, carcinogens form. If feces are not removed for too long, these substances begin to be absorbed by the colon. This leads to the development of cancer.
In addition, fiber has the ability to absorb salts of heavy metals, thereby preventing their absorption in organs.
Coarse dietary fiber is extremely beneficial for women's health. Scientists have proven that women who consume enough foods with coarse dietary fiber are less likely to get ovarian and breast cancer.
Soft and coarse fibers: which products contain
Both soluble and insoluble ballast substances must be present in the human diet. Indeed, to ensure normal functioning of the body, we need soft and coarse fibers. What products do they contain? The following list will display this information:
1. Soluble dietary fiber:
- cereals (barley, rye, oats);
- legumes (beans, lentils, peas, beans);
- fruits (prunes, avocados, peel of apples, raisins, peel of quince and peaches).
2. Products containing coarse dietary fiber insoluble:
- bran;
- cauliflower;
- broccoli;
- green beans;
- peel of fruit;
- legumes;
- nuts, seeds;
- buckwheat;
- jacket potatoes;
- mushrooms.
A small amount of fiber is also present in vegetables such as carrots, pumpkin, onions, parsley, tomato, beets, cucumber, bell peppers, spinach, dill, zucchini.
It should be noted that heat treatment does not affect the amount of fiber in vegetables at all.
Interestingly, there is food that contains both soft and coarse fibers. In which products are both types of food of the above substances present? These are primarily legumes. Soft and coarse dietary fiber is also found in the peel of many fruits.
Brief description of products containing coarse dietary fiber
- Bran. This product contains about 40% fiber. All bran - and rye, and soy, and oat, and wheat - are an excellent source of coarse fibers.
- Buckwheat. This product contains 2 times more fiber than other cereals. If a person eats one glass of buckwheat, he will provide himself with 20% of the daily norm of coarse dietary fiber.
- Seeds An excellent source of fiber is flax seed. A tablespoon of this product contains about 7 g of fiber.
Daily coarse fiber requirement
A healthy person daily needs about 25-40 g of the above substances to enter his body with food. The daily requirement for each individual is different. It depends on the calorie content of the diet, the regime of a person’s physical activity, his health status and weight, as well as other factors.
For children, compared with the adult body, the daily requirement for coarse fiber is slightly lower.
Scientists say: in order to provide the body with these substances in the above amount, an average person needs to eat about 1.5 kg of fresh fruits and vegetables per day. Of course, in most cases this amount is unbearable. Therefore, experts advise diversifying the diet with other products that contain coarse dietary fiber.
Interesting fact: scientists studied that a person eats no more than 25 g of the above substances per day, of which 10 g is found in bread and other cereal products, 7 g is for potatoes, 6 g for other vegetables, 2 g for fruits .
Coarse Fibers
Coarse fiber foods are extremely beneficial for obese people. If enough fiber enters the human body, then this contributes to the following processes:
- the rate of gastric emptying is significantly reduced;
- its stretching increases, which helps to create a feeling of fullness and prevents overeating;
- appetite is suppressed.
In addition, coarse dietary fiber reduces fat synthesis in adipose tissue. They also have a diuretic effect. This means that fiber helps remove sodium and water from the body.
Contraindications to the use of coarse dietary fiber
The above substances for certain diseases should be used with caution and in moderation. It:
- duodenal ulcer ;
- inflammation of the esophagus;
- stomach ulcer;
- gastritis;
- duodenitis.
Experts note that when an exacerbation of these diseases occurs, foods with coarse dietary fiber are generally undesirable. Doctors recommend that such people make a special diet where the above products are present in a minimal amount.
Coarse dietary fiber is not a source of energy, but provides a number of vital processes in the human body, including the acceleration of the passage of food contents through the digestive tract. Lack of these substances can cause serious health problems, so you must include them in your diet.