Fiber and what is important to know about them?

How fiber works in my body? Learn how many grams of fiber we need to take with food every day!  They are found in vegetables, fruits, wholemeal flours, oat bran, legumes (ripe beans, lentils, peas, soybeans). These include cellulose, lignin, pectin, gelatin, mucous substances, guar, gum arabic and others. Dairy and animal foods (milk, cheese, eggs, meat, fish) do not contain any fiber. Foods rich in fat are low in fiber and vice versa.

What are the benefits of fiber intake?

• reduce appetite as they saturate and dieting is no longer so time consuming
• help with constipation and other problems with the colon (diverticula, hemorrhoids)
• lower the level of “bad” (LDL) cholesterol, as they hinder the full absorption of certain fats, and reduce the risk of atherosclerosis

• bind carcinogens and toxins in food and expel them from the body faster, and this is a protective mechanism against colon cancer

• slow down the rate of digestion of complex carbohydrates and thus reduce their glycemic indices no sharp changes in the insulin curve are observed

• slow down the absorption of simple carbohydrates
• assist in weight control
• reduce the daily need for insulin production by preventing obesity, sparing the pancreas, and this makes the effect on diabetics obvious

What types of fiber are there?

Fiber is divided into soluble and insoluble. Most natural plant foods contain both types of fiber, albeit in different proportions. For example, oat bran contains about 50% soluble fiber of the total fiber, while wheat bran – only 20%. Despite the different ratios, both types of fiber are useful and important for human health.

Soluble fiber:

They form a gel-like layer around the food in the stomach and thus slow down the absorption of glucose, cholesterol and triglycerides into the blood. Oat bran, legumes (white beans, lentils), unpeeled fruits and vegetables are rich in soluble fiber. For example: apple peel contains much more plant fiber than natural apple juice; unpeeled potatoes are richer in fiber than mashed potatoes.

Insoluble fiber:

They are rich in wholemeal flours and raw green plants. They help to quickly empty the colon. In this way, carcinogenic and toxic substances are eliminated faster from the body.

How much are we supposed to take?

It is recommended to take 14 grams for every 1000 kilocalories of your intake. People on low fat diets are advised to eat more fiber because of the above benefits. Do not include the whole amount at once as this can lead to gastrointestinal complaints (flatulence) and even upset glycemic control. Drink enough water so as not to cause obstruction of the digestive system.

The required dose for children is calculated by adding the number 5 to their age. Example: A 6-year-old child needs 11 grams per day (6 + 5 = 11) Children, adolescents and the elderly have less need and tolerance to ballast substances.

Important: A low-calorie or vegetarian diet rich in water-insoluble fiber – especially if for a long period of time – can lead to a deficiency of calcium, iron, zinc, vitamin B 12. With heavy low carb diets and high fiber intake, insulin is significantly reduced and hypoglycaemia should be considered.

Here are some tricks to increase fiber in your diet:

1. Start with a breakfast of oatmeal and wheat germ.

2. Eat wholemeal bread and check the labels of the breads they offer in your supermarket

3. When you have the opportunity, use wholemeal flour instead of white.

4. Eat wholemeal spaghetti and pasta instead of traditional ones

5. Eat more vegetables during the day
6. When possible, eat vegetables and fruits with their skin
7. Instead of fresh fruit juice, eat the fruit itself
8. Include legumes such as lentils, soy, boiling beans and others in your daily menu If you are cooking, put more vegetables in the dish (soups, stews, etc.)
9. Buy fiber in the form of a dietary supplement