Dietary fiber – nutrients, non-digestible by enzymes of the human body, but processed by the intestinal microflora.
Dietary fiber – complex carbohydrates, which are contained in plant foods. Animal origin food does not contain dietary fiber.
The properties of dietary fiber:
- dietary fiber contribute to the removal of cholesterol from the body, the “harmful” cholesterol fraction, which is important in case of violation of lipid metabolism, atherosclerosis, hypertension, coronary heart disease;
- dietary fibers contribute to leveling glucose and insulin levels, which is important for patients with type 2 diabetes;
- dietary fibers contribute to the removal of heavy metals, radionuclides, toxic substances;
- dietary fiber, holding water, promote the better bowel movement, the natural cleansing of the body;
- dietary fiber are used by beneficial bacterias for their livelihood.
- For a long time, dietary fiber was called “ballast substances”, from which they tried to release the products to improve their nutritional value (refined sugar, flour and products made from it, clarified fruit and berry juices, etc.)
Dietary fiber is very important for the diet
It plays an important role in digestion and in the life of the human body as a whole.
The daily diet should include about 30 grams of dietary fiber for adult, school children – 15-20 grams, but it’s quite difficult to obtain the necessary amount of fiber in modern food style.
You need to eat about 1.5 kg of fresh salads and fruit to satisfy requirements of the body in the minimum daily requirement for dietary fiber
Most of the world’s population eats less than 15 grams of dietary fiber per day, of which 10 grams accounts for bread and other cereals, about 7 g – potatoes, 6 g – other vegetables and only 2 grams – for fruits and berries.
80% of the world population suffers from fiber deficiency. If the content of fiber is less than 16 grams per day, the risk of cardiovascular disease can increase by 67%.
Deficiency of dietary fiber is considered to be one of the main risk factors for various diseases: irritable bowel syndrome, dyskinesia colon constipation, cancer of the colon and rectum, gallstone disease, atherosclerosis, obesity, Type 2 diabetes, varicose veins and venous thrombosis of the lower limbs, Hemorrhoids.
Fiber-poor foods may stay in the gut to 80 hours. Fiber-rich foods goes through all the gastrointestinal tract in 18-36 hours, which is more physiological and better for health.
Insoluble and soluble dietary fibers are a good substrate for bacteria of intestinal microflora.
Dietary fiber – the irreplaceable assistant for people, who’s watching their weight.
- significantly stimulates the growth of beneficial bacteria;
- significantly reduces the growth of pathogenic bacteria;
- stimulates the formation of short chain fatty acids, which protect the intestinal epithelium;
- prevents diarrhea;
- prevents the accumulation of gas in the stomach and intestines;
- acts as a “regulator intestine”;
- promotes detoxification and reduction of renal failure.