- What are dietary fiber?
- What do fibers cause?
- Fiber: Daily requirement
- High fiber foods
- Low fiber foods
roughage (also fibrous or plant fibers) are scaffolding and supporting substances of the plants, which humans take over vegetable food. There is a distinction between soluble and insoluble fiber. For the human organism they are absolutely necessary, among other things they support the digestion. Read here everything important about fibers and how they work.
What are dietary fiber?
Fiber - that sounds initially negative, something superfluous, worthless. In fact, the body can not use these indigestible nutrients, which is why it excretes them again. Nevertheless, these plant substances are extremely important.
A distinction is made between soluble and insoluble fiber, both together referred to as total dietary fiber.
They act as bulking agents by binding large amounts of water. In the large intestine, soluble fiber is broken down by bacteria living there into short-chain fatty acids and gases - both make the stool softer, and the stool volume increases. This allows a rapid, regular defecation without pressing. At the same time, the fibers are used as food by the bacteria, which means they can multiply well. This also increases the stool volume, because an estimated 60 percent of it make up bacterial cells.
Insoluble fiber binds much less water than soluble fiber, but they are hardly degraded by the bacteria, which increases the stool volume more. A voluminous stool stimulates the movements of the intestine, which in turn accelerates the further transport of food residues and their excretion.
What do fibers cause?
As indigestible fillers, fiber "dilutes" the energy content of the food and thus promotes satiety. They also cause the food to be chewed longer and better, and cause the blood sugar to rise more slowly. These are all good conditions for getting slim or staying.
While insoluble fiber stimulates intestinal activity and can alleviate common problems such as constipation, soluble fiber plays an important role in metabolism. For example, they can lower blood lipid levels and help the body eliminate cholesterol. Because fiber binds bile acids, so that they are excreted more, which in turn stimulates the production of new bile acids in the blood, whereby cholesterol is consumed.
In addition, fibers are said to help prevent Type 2 diabetes, colon and prostate cancer.
Overall, a fiber-rich diet can thus gastrointestinal diseases (eg constipation, diverticulosis, colon cancer, hemorrhoids), metabolic diseases (eg, obesity, diabetes) and cardiovascular diseases (eg, arteriosclerosis, myocardial infarction, Hypertension).
Fiber: Daily requirement
A minimum intake of 30 grams of fiber per day is recommended for adults. This corresponds, for example, to about 200 grams of cabbage, 200 grams of carrots, 100 grams of beetroot, 100 grams of pulses or three slices of wholegrain bread. A whole lot that would have to be suppressed as a daily ration.
Accordingly, 75 percent of women (on average 25 grams of fiber per day) and 68 percent of men (on average 23 grams of fiber per day) in this country are below the recommended intake per day.
The easiest way to achieve fiber intake is to consume plenty of fruits and vegetables, as well as whole grain varieties of popular products such as pasta, bread and rice - at least the German Nutrition Society advises.
When increasing the amount, however, one should proceed cautiously, who eats too much fiber and this is not used, often suffers from bloating or feeling bloated. At the same time, it is important to drink enough to allow enough fiber to swell.
High fiber foods
With which foods you can increase your fiber intake, you will learn in the article fiber-rich foods
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Anything but incriminating
Fiber is a scaffolding and supporting substance of plants. And even if the term sounds negative at first - who wants "ballast"? - they are very healthy. Dietary fiber lowers cholesterol, slows blood sugar levels, and regulates digestion. They can help prevent heart disease, metabolic diseases such as diabetes and gastrointestinal discomfort. But in which foods hide many fiber?
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Nuts and seeds
Nuts and oil seeds like flaxseed or sunflower seeds are rich in fiber. But beware: who wants to lose weight, should take care while eating. Because the seeds and seeds are very rich in fat and have many calories.
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Dried figs and dates should not just land on your plate at Christmas time. Just like plums, apricots and raisins, they can contribute to the daily recommended amount of 30 grams of fiber - whether enjoyed pure or as a sweet side dish in cereal!
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Come on with the fruit!
Not only are there lots of vitamins in fruits, but also fiber. Especially berries such as blueberries, blackberries, raspberries and redcurrants have the nose here. But also kiwis, apples, oranges and bananas can score points in this regard.
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Vegetarians in particular can beat two birds with one serving of legumes with one clap: peas, beans, lentils, etc. not only contain fiber, but also a decent amount of vegetable protein. Legumes and products derived from them (such as tofu) are therefore the perfect alternative to meat.
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Vegetables are not just fiber. Because of its usually high water content, it is the ideal slimming product. Especially so-called winter vegetables such as cabbage, turnips and other tubers (fennel, celeriac) is rich in healthy fillers.
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Cereal products are true fiber bombs. The motto here is: the more natural the grain, the more healthy the energizing substances are contained - therefore more often use wholegrain bread, muesli or oatmeal. By the way: Leader is the rye. It contains up to three times more fiber than other cereals.
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A lot of drinking
Those who eat high fiber should drink a lot. Because the digestion of fiber works best with plenty of fluid. For the intestines to keep going, you should eat at least two liters per day. Water, unsweetened herbal tea or diluted vegetable or fruit juice are best suited for this purpose.
Low fiber foods
Especially with intestinal problems such as diarrhea or inflammatory bowel disease fiber can be unfavorable. In which foods and products barely contain fiber, read in the article Low-fiber foods