Soluble fiber for ibs: Soluble vs. Insoluble Fiber: How to Know What’s Right for You if You Have IBS
Soluble vs. Insoluble Fiber: How to Know What’s Right for You if You Have IBS
Fiber is an important part of your daily diet. That’s especially true for people living with irritable bowel syndrome (IBS), a gastrointestinal condition marked by stomach cramps, diarrhea, and constipation. Because the body reacts differently to soluble and insoluble fiber, each type can help or hurt, depending on the IBS symptoms you’re experiencing at any given time.
The Differences Between Soluble and Insoluble Fiber
Experts liken fiber to an on-off switch as far as IBS is concerned. Soluble fiber slows things down in the digestive tract, helping with diarrhea, while insoluble fiber can speed things up, alleviating constipation.
“Soluble fiber is hydrophilic so people can think of soluble fiber as being a magnet to water,” says Melissa Majumdar, RD, a senior bariatric dietitian for the Brigham and Women’s Center for Metabolic and Bariatric Surgery in Boston.
By attracting water, soluble fiber removes excess fluid, which is how it helps decrease diarrhea. Majumdar recommends that her patients with IBS who are dealing with diarrhea increase their intake of these soluble fiber-rich fruits and vegetables:
Oats, beans, bran, and barley are also good sources of soluble fiber.
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Insoluble fiber, on the other hand, does not dissolve in water, so it stays intact as it moves through your digestive system. “This is something that can be helpful for constipation because it adds bulk to the stool and can get things moving, almost like a laxative effect,” says Majumdar, who is also a spokesperson for the Academy of Nutrition and Dietetics.
She advises her patients suffering from constipation to focus on adding more vegetables like these to their diets:
- Leafy greens
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Other foods rich in insoluble fiber include flaxseed, chia seeds, whole grains, bran, brown rice, cereals, and rolled oats.
Fiber supplements can also help you increase your intake, but Majumdar says that people should turn to this only if they can’t get enough fiber in their diets.
“Some of my patients are limited in their diets and can’t get enough fiber to meet what their body needs, so I would go to a supplement in those cases,” she says.
A meta-analysis published in September 2014 in The American Journal of Gastroenterology evaluated the use of dietary fiber supplementation in 14 randomized, controlled clinical trials involving 906 people living with IBS. The authors concluded that fiber supplementation — especially with psyllium, a soluble fiber — was effective in improving symptoms of IBS when compared with a placebo.
According to a review published in September 2017 in the International Journal of Molecular Medicine, dietary fiber supplementation appears to be safe, although if introduced to the body too rapidly, it can lead to unwanted side effects like abdominal bloating.
Still, Majumdar cautions that supplements are considered functional fiber, which means they may not be as beneficial as a whole food. Foods that have labels touting “added fiber” are also forms of functional fiber and should be met with some skepticism.
“Though not harmful, we don’t know that those are beneficial necessarily because they don’t have the same nutrients and biochemicals that a whole food would have,” she says.
Increasing Your Fiber Intake for IBS Symptom Relief
While dietary fiber can improve the function of your digestive system, increasing your intake all at once can leave you feeling bloated and gassy when your body’s not used to high amounts.
If you want to increase your fiber intake to better control IBS symptoms, Majumdar recommends adding fiber one meal at a time, then waiting a few days to a week to see how the body reacts. If all is well, you can continue adding more fiber to your diet.
“The first thing I would do is break down each meal and see where there are places to add fruits and vegetables,” she says.
For example, instead of eating a pastry for breakfast, try Greek yogurt with fruit, nuts, and flaxseed instead. For lunch and dinner, try adding salads, sides of fruits and vegetables, and whole grains like brown rice, quinoa, and farro.
A good rule of thumb is to fill up half your plate with fruits and vegetables, Majumdar says. Also, replace refined grains with whole grains. Instead of white bread, refined cereals, and white rice, choose whole-grain breads, bran muffins, oatmeal, whole-grain cereals, and brown rice.
Remember to make these changes gradually for an easier transition.
And don’t forget to drink plenty of water. “Fiber can’t do its job without water. It can cause more GI distress if it’s not married with fluid,” Majumdar says.
Finally, Majumdar notes that fiber isn’t the only factor in IBS symptoms. She recommends talking to your doctor about your diet and trying elimination diets for periods of time to identify which foods are triggering your symptoms.
Additional reporting by Ashley Welch
IBS Diet (Recommended For IBS With Diarrhea)
Smart eating habits can make your life a little easier when you have irritable bowel syndrome with diarrhea, or IBS-D. And you don’t have to completely give up any foods you like.
“Moderation is important,” says Leslie Bonci, MPH, RD, author of the American Dietetic Association (ADA) Guide to Better Digestion.
It’s important to stick to a balanced diet when you have IBS. So never totally avoid certain groups of food, or you may be depriving yourself of nutrients you need.
Do Some Detective Work
Experiment with what you eat to find out what works for you Bonci says. “People could be selective with what they have, saying, ‘OK, I’m no good with apples, but I’m alright with a pear. Or grapes don’t work for me, but I’m OK with having a little bit of a banana.'”
Keep a symptom journal to track which foods and which amounts seem to give you diarrhea. It’s the best way to figure out which eats might be causing you problems. Remember, different foods affect people differently.
You could also try an elimination diet — if you think certain foods might be triggering your symptoms, stop eating them one at a time, and see how that makes you feel.
Get the Right Type of Fiber
Don’t avoid fiber if you have diarrhea. It helps protect your body against heart disease, by lowering your LDL cholesterol, and certain cancers, so you need it.
Simply eat more soluble fiber, rather than the insoluble kind, Bonci says. Soluble fiber stays in the gut longer, which helps the colon work normally.
You find soluble fiber in foods such as:
- Citrus fruits
Insoluble fiber, on the other hand, is found in things like:
- Whole-wheat flour
- Wheat bran
- Green beans
Although meeting your daily fiber needs is best accomplished by eating the right foods, taking a fiber supplement can also help. Examples of supplements include psyllium, methylcellulose, wheat dextrin, and calcium polycarbophil. If you take a fiber supplement, increase the amount you take slowly to help prevent gas and cramping. It’s also important to drink enough liquids when you increase your fiber intake.
Drink Plenty of Water
As long as your doctor has not restricted your fluids, shoot for six to eight 8-ounce glasses of plain h3O each day, but not always with meals.
“Water just makes everything run through a little more rapidly,” Bonci says. She suggests you drink it an hour before or an hour after meals.
Be Wary of Certain Foods
Only you know which ones give you IBS-D symptoms. But while you figure out your own triggers, you might want to take special care with foods known to cause symptoms in some people with your condition:
- Broccoli, onions, and cabbage
- Fried or fatty foods like French fries
- Milk or dairy products such as cheese or ice cream
- Caffeine in coffee, teas, and some sodas
- Carbonated sodas
- Gluten, found in wheat, rye, and barley
Sorbitol, a sugar substitute found in gum and mints, and fructose, a simple sugar in honey and some fruits, also trigger IBS symptoms in some people.
How you eat may also give you trouble. You might be bothered by foods with extreme temperatures, especially if you have them together, like ice-cold water with steaming hot soup. Many people get symptoms after large meals.
Try to eat less at each meal, or have four or five small meals a day.
Remember, your reactions to what you eat are unique, Bonci says. So experiment with different foods until you’ve come up with your own IBS nutrition prescription.
“There isn’t an IBS diet, per se,” Bonci says. “Some people will find they’re OK with particular foods, and other people find there’s just no way.”
How Much Fiber Do You Need With IBS?
Irritable Bowel Syndrome (IBS) is one of the most common digestive issues affecting people today. Those suffering from this condition are often advised by their doctors to add more fiber to their diet. But is this the best recommendation for everyone with IBS?
When I was first diagnosed with IBS (before I became a nutritionist), I was eating a high-fiber, mostly vegetarian diet. I was eating lots of beans, onions, garlic, lentils, guacamole and whole grains. What I didn’t know at the time was that my diet was making me feel horrible. Now I know why.
Let’s take a look at the role fiber can play with digestive health and why adding more fiber to your diet may make you feel worse.
Current Dietary Guidelines – Fiber
The USDA recommendation for daily intake of fiber is:
- Adult men – 34 grams
- Adult women – 28 grams
The problem is that everyone’s needs are different. Some need more, while others need less. This is especially true as we age and may require less fiber intake. And when you are experiencing digestive issues, then the typical recommendations might not always apply.
What Exactly Does Fiber Do?
As you may know, fiber is beneficial to overall health as it can:
- Lower cholesterol
- Help us feel full and stabilize blood sugar levels. Stable blood sugar levels means steady energy, less fatigue, less inflammation, less anxiety and keeps that pesky “hangry” feeling at bay.
- Help prevent some conditions such as Type 2 diabetes, colon cancer and cardiovascular disease
Fiber also plays an important role in our digestive health:
- It helps keep our colon cells healthy and happy. The good gut bacteria in our colon ferments fiber. The by-products of this fermentation process helps nourish the colon cells, which then contributes to overall improved gut health.
- The fiber fermentation process also helps to keep the colonic pH acidic, which can help prevent the colonization of pathogenic bacteria, which can cause illness (yeah, that’s the last thing we need)
- It assists in forming regular and soft bowel movements which can prevent constipation
Yay for fiber!
Types of Fiber and What They Do
There are two types of fiber found in plant-based foods, insoluble and soluble fiber.
- Soluble fiber dissolves in water, creating a gel-like substance, which aids in making bowel movements soft and smooth.
- Insoluble fiber does not dissolve in water, which means it is left intact and helps to create bulk to the stool. It also helps stimulate movement through the digestive tract.
- Whole plant-based food contains both soluble and insoluble fiber, but some contain more of one than the other.
- Foods high in soluble fiber include oats, barley, peas, beans and lentils, nuts, seeds, apples, citrus fruits and Psyllium, a fiber supplement.
- Foods high in insoluble fiber include; whole wheat flour, wheat bran, beans, nuts, green beans, root vegetables such as potatoes, and vegetables in the cabbage family such as cauliflower.
- Keep in mind, foods that are higher in insoluble fiber are more likely to cause bloating and abdominal pain
Fiber & IBS
Show of hands…For those of you diagnosed with IBS, did your doctor recommend that you take a fiber supplement? Did it help?
If it didn’t help or if you felt worse, then this may be why:
- Remember, our good gut bacteria ferment fiber. And a by-product of fiber fermentation is gas, which can cause discomfort, bloating, cramps, and abdominal distension.
- You may have SIBO, which is an overgrowth of bacteria in the small intestine, where it doesn’t normally belong in large numbers. The bacteria in the small intestine ferments the fiber causing digestive distress.
Can a Low-Fiber Diet Help IBS?
- One study found that a low-fiber diet helped those mostly with IBS-M for Mixed (alternating constipation and diarrhea) and IBS-D (diarrhea). This diet normalized bowel movements and improved gas, bloating, urgency, and abdominal pain.
- Another study showed that for those with IBS-C or chronic constipation, adding fiber to the diet can cause bloating, gas, and abdominal distension. When fiber was eliminated for a short time and then gradually reintroduced to a personalized level, symptoms improved (1).
So is a low-fiber diet right for you and if so, one? It will depend on your condition and the severity of your symptoms. As always, the amount of fiber within these diets needs to be personalized.
- One of the most studied diets for IBS and is used for other digestive conditions such as IBD (Inflammatory Bowel Disease) and SIBO
- A Low-FODMAP diet reduces the amount of fermentable carbohydrate intake, which means less fermentation by gut bacteria, less water in the intestines and less opportunity for gas, stomach distension, diarrhea and constipation, leading the way for a happy belly.
- SIBO-Specific Diet was developed by Dr. Alison Siebecker. This is a combination of the Specific Carbohydrate Diet and Low-FODMAP Diet. It is also the most restrictive of all the diets and usually recommended only when the others aren’t providing enough relief.
- SIBO Bi-Phasic Diet is a 3-month protocol developed by Dr. Narala Jacobi. It is a variation of the SIBO-Specific diet in that it is implemented in phases which can feel less restrictive to some people.
- Fast Tract Diet was developed by Dr. Norm Robillard and is similar to the Low-FODMAP diet as it restricts fermentable carbohydrates however, it uses a different mathematical formula by focusing on restricting the total amount of fermentable carbohydrates. Users can track their fermentable points in order to stay in a range (similar to using Weight Watchers points) depending on severity of symptoms. This may be useful for those who need more structure than the low-FODMAP but less restriction of the other diets.
- This diet consists of eating foods that were supposedly available to humans during the Paleolithic era
- It typically includes lean meats, fish, fruits, vegetables, nuts and seeds and restricts grains, legumes, dairy, sugar, processed foods, and alcohol.
- By eliminating grains and legumes, it may be a naturally low-fiber diet
Keep in mind that gut-healing diets are NOT forever diets. They are meant to reduce symptoms, give your digestive system a much-needed break and help identify triggers to your symptoms.
With that being said, sometimes less is more, which can be the case with fiber. Reducing fiber from the diet may help in the short-term, but as the gut heals, it’s important to determine how much fiber is beneficial and tolerable to add back in. This can be done over time, on a personal basis ,with what works best for you and your digestive tract.
As noted above, fiber plays a crucial role in our gut health and ultimately I want my clients on as much fiber as they can tolerate with the fewest symptoms.
1. Vanhauwaert, E., Matthys, C., Verdonck, L., & De Preter, V. (2015). Low-residue and low-fiber diets in gastrointestinal disease management. Advances in Nutrition (Bethesda, Md.), 6(6), 820–827. https://doi.org/10.3945/an.115.009688
Constipation, Diarrhea and Fiber – Oncology Nutrition DPG
During treatment, I go back and forth between being constipated and having diarrhea, but nothing normal in between. Is there any food that can help both of these problems?
Constipation can be due to problems that cannot be resolved with food alone. Severe constipation that results from pain or nausea medications, or from digestive conditions, such as a small bowel obstruction, require medical intervention. If you have pain, fever, or abdominal distention (bloating), call your doctor right away. Do not try to self-medicate with food.
If you have less severe constipation, the first thing you should do is talk to your nurse or doctor about this problem. They may be able to adjust some of your medications to help lessen these episodes of diarrhea and constipation. In addition, fiber is great for normalizing bowel function. You just need to make sure you get the right type of fiber.
Soluble vs. Insoluble Fiber
There are two types of fiber: soluble and insoluble. Soluble fiber becomes “sticky” when it gets wet. Oats, which are rich in soluble fiber, are a great example of this. Insoluble fiber does not absorb much water, so it doesn’t change when liquid is added to it.
Think of what celery would look like if you dropped it into a glass of water. It doesn’t absorb liquid or become sticky. That’s insoluble fiber.
For both diarrhea and constipation, you want to get more soluble fiber, such as oats, bran, and barley. For constipation only, you can add in some insoluble fiber as well—fruits and vegetables are good sources. Many people find that simply taking a daily fiber supplement, which is made up mostly of soluble fiber, will lessen both diarrhea and constipation.
Please ask your doctor or nurse if it is okay to add in more fiber before you try a supplement. These products are considered safe for most people; however, some digestive problems may worsen with the addition of fiber.
Getting More Fiber
Once you get the okay from your medical team, you can pick up a fiber supplement at any pharmacy or supermarket. Products made with a type of fiber called inulin, or those made of wheat dextrin or psyllium, often work well. Start with one-half serving and plenty of water, to see how your body tolerates the product. Make sure to have at least eight ounces of fluid each time you take a fiber supplement, and drink additional water throughout the day to stay well-hydrated. Adding fiber without adequate water can worsen constipation.
Over several days, slowly add in more fiber, as tolerated, to help normalize your bowel function. As well, you can experiment with taking the supplement in the morning, the evening, or both, to determine what works best for you.
If you want to focus on food to get more soluble fiber, try oats and oatmeal, natural applesauce (no added sugar), lentils, pears, finely ground flaxseeds (not whole), barley, and white rice. For insoluble fiber, try whole wheat and wheat bran, nuts, seeds, and raw vegetables. Beans and peas contain significant amounts of both soluble and insoluble fiber.
The bottom line: soluble fiber is good for both diarrhea and constipation. Foods high in insoluble fiber are best for constipation only.
The original question and answer were generously donated by Diana Dyer, MS, RD a cancer survivor, registered dietitian, organic garlic farmer, and the author of “A Dietitian’s Cancer Story: Information & Inspiration for Recovery & Healing from a 3-time Cancer Survivor.”
Question and Answer updated by Suzanne Dixon, MPH, MS, RD, on behalf of the ON DPG
Page Update: April 2013
Eating For IBS: Soluble Fiber
Seems like the general consensus is that you’re pleased with my balance of higher fat and lighter recipes – though requests for more calorically dense recipes have been noted!
I got the following email yesterday:
Have you heard of the book Eating for IBS? Maggie (The Salad Girl) wrote about it on her blog recently, and since I know you overcame IBS, I wanted your opinion. The book basically suggests that eating soluble fiber at the start of each meal is the key to IBS management. Do you think this is true? What are sources of soluble fiber (as opposed to insoluble)?
Thanks for asking, Cindy! I am indeed familiar with Heather Van Vorous’s book (though the last time I looked at it, I was in college). I tried a number of her suggestions at the time; they were many in a long succession of things I tried.
The main premise of Eating With IBS is that soluble fiber is the key to IBS management. Van Vorous posits that eating too much insoluble fiber and not enough soluble can immediately aggravate IBS symptoms (I think she’s right). She also takes care to emphasize that one must get a balance of soluble and insoluble fiber through diet: insoluble fiber can be an irritant, but it can’t be avoided.
So what exactly are soluble and insoluble fiber, and how are they different? To explain this, I’m afraid I’m going to have to get a little graphic: soluble fiber’s main function is to form a viscous, gel-like substance in the large intestine, which coats waste matter as it passes through the GI tract. This gel prevents emptying that is either too fast (diarrhea) or too slow (constipation). It also adds bulk to your stools, which is important regardless of whether you suffer from diarrhea, constipation, or both. Soluble fiber also prolongs stomach emptying, so that food is digested more slowly (this is part of why oats keep us full for so long!), and it binds to fatty acids (which is why barley and oats are famous for helping to lower bad cholesterol).
Soluble fiber isn’t found in the foods we most readily think of as fibrous (such as raw greens or vegetables). Instead, it’s most predominant in starchy foods, including oats, barley, sweet potatoes, winter squashes, and white breads. Other sources are:
Pasta (white, not whole grain)
Insoluble fiber, by contrast, can’t dissolve in water. It lends bulk to stools, but no viscosity, which means that, eaten in excess, it can slow elimination down. It can also cause elimination to speed up too much (because our bodies can’t handle that much bulk at once). It’s what we find in raw veggies, whole wheat foods, bran, granola, crucifers, and most fruits.
According to Van Vorous, IBS management is contingent upon
(a) getting soluble fiber at each meal
(b) eating soluble fiber before insoluble fiber
(c) avoiding excess insoluble fiber
No doubt this is very helpful for some folks with IBS. I myself tend to find starchy foods pretty easy to digest, and I’ve had clients who agreed. But of course, there’s really no perfect science to managing IBS. While getting increased fiber on the whole seems to work for most people with IBS, it’s hard to say whether soluble fiber intake will be a silver bullet for everyone. In fact, some people with IBS (or other digestive diseases, like IBD) find that starch can be problematic, and thrive on low-starch diets. So, the best I can say about the theory is that it is probably a great answer for some folks with IBS; to find out whether that’s you, you’ll need to listen to your body.
Of course, this whole discussion does present me with a good opportunity to chat about fiber balance on the whole. One of the most common complaints I hear among new raw foods lovers is that they’re bloated and not eliminating well, even though they’re eating a ton of raw veggies. The problem often seems to be that they’re eating tons of insoluble fiber (in the form of raw fruits and veg), without any soluble fiber to balance it (because they’ve fearfully abandoned all starches and grains). Eating just a bit more whole grains, legumes, and starchy foods is often an immediate source of relief. On the other hand, some of my clients who seem to eat a lot of grains, but not quite enough fresh veggies, also seem to benefit from a more balanced approach; in this case, it means eating more insoluble fiber, rather than soluble. As with most things, balance is key.
So, Cindy, my advice is this: eat soluble fiber at the start of your meals, and see if it helps. Be sure to eat insoluble fiber, too, and be mindful of how the ratio affects you. But don’t be afraid to try other things if these methods don’t help you. All books on IBS offer possible courses of action, but none of them offer definitive solutions. What matters is that you educate yourself about options, and keep an open mind until you begin to feel relief!
IBS: Foods to Eat and Foods to Avoid
Those with irritable bowel syndrome (IBS) who experience abdominal pain, bloating, constipation, cramps, gas, and diarrhea know how miserable the symptoms can be. IBS is an uncomfortable, chronic condition whose symptoms include changes in digestive and bowel functions.
Many people with IBS don’t have severe symptoms, and mild IBS symptoms can be managed with lifestyle and diet changes. Making these changes can be the difference between living a normal life and feeling like you have to stay home to deal with IBS symptoms.
IBS Diet Management
Making lifestyle changes and changing your diet are good first steps in controlling your IBS. Here are some things to try:
- Add high-fiber foods to your diet
- Stay hydrated by drinking plenty of water
- Stay active and get regular exercise
- Eat meals on a regular schedule and don’t skip them
- Chew your food well
- Sit down to eat and don’t rush through meals
- Avoid eating late at night
Eat Foods High in Soluble Fiber
Adding fiber to your diet allows for food to move quickly and easily through your digestive tract. A high fiber diet may reduce the risk of obesity, heart disease, and diabetes. Women should get 21 to 25 grams of fiber a day. Men should get 30 to 38 grams each day.
The two types of fiber are soluble and insoluble. Soluble fiber dissolves in water and can help lower blood cholesterol and glucose levels. Soluble fiber is found in foods like:
- Brown rice
Insoluble fiber promotes movement through the digestive system. It also increases stool bulk, which may benefit those who suffer from constipation or irregular stool. Insoluble fiber may make IBS symptoms worse. Insoluble fiber is found in:
- Whole wheat flour
- Wheat bran
- Vegetables like cauliflower, green beans, and potatoes.
Adding more fiber to your diet can improve your IBS symptoms. However, adding too much fiber too quickly can cause discomfort. Increase fiber slowly and pay attention to your symptoms.
Avoid IBS Trigger Foods
Many foods can trigger your IBS. These foods either stimulate or irritate the gastrointestinal tract, which can cause constipation, diarrhea, bloating, gas, and pain. These include foods that are high in fat, caffeine, carbonation, alcohol, and insoluble fiber, like:
- Soda and seltzer
- Coffee, tea, soda, and chocolate
- Fried foods
Many IBS trigger foods are FODMAPS. Following a low-FODMAP diet may allow you to pinpoint which foods cause your symptoms. “FODMAP” is an acronym that stands for
FODMAPs are foods that contain hard-to-digest carbohydrates. Because they are difficult to absorb, they can irritate the small intestine and take extra water to the bowel. This causes increased gas, bloating, and diarrhea. The goal of a low-FODMAP diet is to reduce or eliminate FODMAPs.
High-FODMAP foods to avoid include:
- Vegetables like cauliflower, beans, mushrooms, artichokes, garlic, asparagus, cabbage, onions, and peas.
- Dairy products with lactose like milk, cheese, ice cream, and yogurt.
- Fruits and fruit juices from apples, apricots, blackberries, cherries, mango, nectarines, pears, peaches, plums, and watermelon.
- Wheat and rye products and baked goods, including breads, cereals, and pasta.
- Candy and gum containing sweeteners containing maltitol, mannitol, sorbitol, and xylitol.
- Honey and high-fructose corn syrup.
- Legumes and lentils.
- Cashews and pistachios.
You may be able to manage your IBS through diet and lifestyle changes. If you’re still suffering, we can help. Make an appointment with one of our gastroenterologists today.
Best Fiber Types for IBS — Gutivate
Fiber is vital for IBS management and gut health, but not all fiber is actually the same. Fibers can either be labeled as soluble and insoluble. Let’s break each type down, then talk about which one may be best for your IBS symptoms.
Soluble fiber dissolves in water. As it moves through the digestive tract, it dissolves water and forms gel. This helps to speed up digestion by softening the stool, and can help boost beneficial gut bacteria!
Source: oats, beans, lentils, many fruits and vegetables, chia seeds, flax seed, psyllium husk, avocado, and oat bran.
Insoluble water doesn’t dissolve in water. As it moves through the digestive tract, it doesn’t break down or change. Instead, it adds bulk to the stool and helps stool move more quickly through the digestive tract.
Sources: the skin and stalks of many fruits and vegetables, cauliflower, potatoes, wheat bran, nuts, beans, peas, and lentils.
Fiber and IBS
Fiber supports overall digestion, and helps boost good bacteria in the gut. For those with IBS, fiber can help regulate bowel movements, which could help alleviate symptoms. Studies have shown more success in IBS symptom relief with soluble fiber, especially supplemental psyllium. Too much fiber could also trigger symptoms, especially if increased too quickly. Recommended daily fiber intake is 20-30 grams for women and 30-40 grams for men. If you’re going above that, it may be helpful to reduce insoluble fiber, until symptoms improve.
It’s best to work with your dietitian to determine which sources of fiber may be best for you, especially if you are working through a low FODMAP diet. A simple way to start incorporating more fiber into your diet is to start with small portions of soluble fiber at a time from whole foods sources. Your dietitian can help you go from there, or consider whether or not supplemental fiber would be beneficial.
If you don’t have a dietitian and aren’t sure where to begin, our programs may be a good fit. Schedule a consult call to learn more.
If you’re new to IBS and aren’t sure what is going on in your body, get a free 5 day IBS training series here!
For many years, the role of dietary fiber in maintaining and maintaining health has not been defined. Some enthusiastic scientists believed that a lack of fiber could explain any disease that afflicts Western populations, from constipation to heart disease and cancer. Much of the research has been (and is) being done to identify and evaluate the potential benefits of fiber in the prevention of various diseases. The main recommendation is to include more fiber-rich foods in the diet.
While fiber is certainly not the magic pill as previously suggested, in some cases it does benefit. The main sources of dietary fiber in our diet are fruits, vegetables and legumes, which can protect us from a range of diseases such as cancer, atherosclerosis, diabetes and obesity.
All components found in dietary fiber have physical and chemical properties that contribute to their functionality and provide health benefits.Dietary fiber increases the volume of faeces and shortens the transit time of the food bolus through the intestines. Thus, dietary fiber can bind almost any toxic substance present in food and reduce the time of its contact with the intestinal epithelium, which significantly reduces the possibility of absorption of toxins. Fiber protects us from certain types of xenobiotics, binds carcinogens and bile acids. Certain types of fiber are fermented by the intestinal microflora and produce short-chain fatty acids, one of which, butyric, has anti-tumor properties.
There is epidemiological evidence linking high fiber diets with a reduced risk of colon cancer.
Fiber-rich whole grains, peanuts, flaxseeds, fruits, berries and soy products are sources of lignans with phytoestrogen-like properties. They are formed in the intestines as a result of the vital activity of bacteria from plant foods, and have both estrogenic and antiestrogenic properties.They are excreted in the urine in concentrations that are directly related to fiber intake. Their chemical structure is similar to that of diethylstilbestrol, a synthetic non-steroidal estrogen. Enterolactone and enterodiol are the main lignans in human urine, and both bind to estrogen receptors and exhibit weak estrogenic activity; however, they do cause anti-estrogenic effects. They have shown tumor inhibiting properties in a number of studies.
Generally, in countries with a high fiber intake, the incidence of cancer is relatively low.
Keep in mind, however, that high-fiber diets are usually low in saturated fat and high in fruits and vegetables.
In large epidemiological studies, high fiber intake has been associated with a reduced risk of CAD in both men and women. Soluble fiber is believed to play a preventive role in cardiovascular disease by lowering total serum cholesterol and low-density lipoprotein levels.The best sources of soluble fiber are fruits, vegetables, legumes, oatmeal, and psyllium. Soluble fiber constitutes about 71% of psyllium’s weight. When compared to oat bran, only 5% of the weight of oat bran is soluble fiber. Many human studies have shown psyllium to be effective in lowering serum cholesterol levels. Indeed, soluble fiber is a valuable food for lowering serum cholesterol levels, thereby reducing the risk of cardiovascular disease, including coronary heart disease.
Average fiber consumption in our country is no more than 12-15 grams per day. This amount is not enough to maintain health, we must consume at least 30 grams of fiber daily. An increased intake of foods high in dietary fiber, especially grains, can help protect the body against cardiovascular disease and reduce the risk of certain types of cancer.
WHAT PRODUCTS THE HEART LOVES – American Hospital Cardiovascular Surgery Center
And if you approach the choice of products correctly, you can not only improve your mood and well-being, but also strengthen your heart.
What to limit
“First of all, it is necessary to limit the consumption of fatty foods. Fatty foods have a detrimental effect on the blood vessels – they lose their elasticity and form on the walls
The Whole Truth About Cholesterol
cholesterol plaques. Modified vegetable fat is very harmful to the heart. It is one of the main causes of cardiovascular failure. Also, people who care about their health need to exclude sweets, cakes, cookies and baked goods containing trans fats that are dangerous for the heart from their diet, “says Anatoly Voloshin.
For good heart function, a comprehensive
Vegetable complementary foods: jars or fresh vegetables?
a set of trace elements, especially potassium. There are many of them in fruits – bananas, fresh apricots, dried apricots, raisins, dates, figs.
Almost all fresh fruits are good for the heart. Therefore, in the summer you need to eat as many apples, pears, plums and all kinds of berries as possible. By the way, all dark-colored berries (blueberries, blackberries, currants) not only replenish the body’s vitamin supply and nourish the heart muscle, but also increase the level of hemoglobin in the blood.Good for the heart and pomegranate juice. But only freshly squeezed.
The usefulness of pomegranate juice is not inferior to the usual one
8 recipes for the perfect summer breakfast
oatmeal and nuts. Nuts contain fats necessary for the human body, and oat
porridge is rich in fiber, essential for the heart. Olive oil has a unique ability to dissolve cholesterol plaques.
Regular consumption of olive oil is a good prevention of strokes and heart attacks.Olive oil helps to strengthen blood vessels and makes them more elastic. But milk and heavy foods inhibit the digestive process, which leads to constipation and the release of toxins into the blood.
Don’t forget about fish. For example, super-rich in omega-3 fatty acids, salmon can effectively lower blood pressure. And if you use it constantly 2 times a week, it reduces the risk of a heart attack by a third. Other types of fatty fish are good for the heart: mackerel, tuna, herring, sardines.
Enable them in menu
Ginger – stimulates blood circulation even in capillaries, relieves spasms in case of hypertension and headaches.
Garlic – becomes good for the heart when crushed. The secret is that the traumatic effect on the cells of garlic triggers the formation of allicin in them. This substance has a powerful stimulating effect on the blood vessels and thins the blood.
Sorrel – oxalic acid stimulates vascular tone and thins the blood.
Tomatoes – tomato juice reduces arterial and intracranial pressure, therefore it is recommended to drink it in case of hypertension and glaucoma (vascular disease of the eyes).
Young potatoes – they contain a lot of potassium, therefore they have a stimulating effect on the heart and improve the conductivity of the heart muscle.
Avocado – helps to reduce blood cholesterol, a source of beta-carotene and lycopene, which have a positive effect on heart function.
Spinach – contains lutein, folic acid, potassium. Reduces the risk of cardiovascular disease by about 25%.
Soy – lowers cholesterol, a natural source of proteins.
Dark chocolate – improves overall heart health, lowers bad cholesterol and blood pressure, and increases blood flow to the brain. The more cocoa in chocolate, the healthier it is.
Apples – reduce the risk of coronary heart disease and other cardiovascular diseases.Apples are rich in soluble fiber, pectin, which helps lower cholesterol levels, and are also a source of vitamin C and other antioxidants.
Pumpkin – helps
Self-massage is a guarantee of the health of an office worker
to lower blood pressure, is a source of fiber, beta-carotene, vitamin C and potassium. Read more here: https://tsn.ua/ru/lady/zdorovye/zdorovyi-obraz-zhizni/kakie-produkty-lyubit-serdce.html
Dietary soluble fiber
Fibersol 2 ™ is the richest source (90%) of soluble dietary fiber.
Fibersol 2 ™ is a proprietary product obtained by pyrolysis and controlled enzymatic hydrolysis of corn starch and classified as a stable glucose polymer, indigestible maltodextrin.
One of the advantages of Fibersol 2 ™ is that it is stable, resistant to high temperatures and acidic environments. In addition, the fermentation process of Fibersol 2 ™ is slow, which does not increase acidity in the stomach and does not increase gas production.
Fibersol 2 ™
- effective in maintaining normal triglyceride and cholesterol levels,
- has a positive effect on blood glucose levels,
- promotes the growth of “friendly bacteria” in the intestines, normalization of intestinal microflora.
- In addition, the use of fiber ensures regular bowel movements, which is the prevention of many diseases.
Fibersol 2 ™ is included in Cranalon ™ at 5g.
Research has shown that only a very small portion of Fibersol 2 ™ fiber is absorbed in the upper digestive tract. Most of it ends up in the large intestine and serves as food for the “friendly bacteria” that inhabit it.
The picture on the left shows the digestion of common starch and sugar. As you can see, in this case, the metabolic process ends in the stomach, while the bulk of Fibersol 2 ™ reaches the large intestine unchanged, and contributes to the normalization of intestinal microflora and an increase in the volume of fecal masses.
Slow absorption has a positive effect on blood glucose and regulates insulin secretion, as confirmed by clinical trials in Japan (Fig. 1). As you can see from the graph, the increase in blood glucose after consuming products containing Fibersol 2 ™ is much less pronounced (right graph).
Fibersol 2 ™ normalizes glucose and insulin levels, which makes this product indispensable for diabetics, people who control their weight and are engaged in intense physical training.
Research conducted over 10 years and described by Okhuma & Wakabayashi in Advanced Dietary Fiber Technology, 2001 has shown direct and indirect beneficial effects of Fibersol 2 ™ in maintaining normal triglyceride and cholesterol levels.
Fibersol 2 ™ lowers the level of “bad cholesterol” (low density lipoprotein) and triglycerides, while not lowering the level of “good cholesterol” (high density lipoprotein) (Fig.2).
Fibersol 2 ™ supports the growth of “friendly bacteria” in the intestines, helping to create a healthy microflora. In addition, the use of fiber ensures regular bowel movements, which is the prevention of many diseases.
As shown by clinical studies, the regularity of bowel movements after the use of Fibersol 2 ™ is almost doubled.
2.6 times within 5 days before taking Fibersol 2 ™
4 times after taking Fibersol 2 ™ (when taking 3.75 g per day)
More than 150 clinical trials have been conducted to determine if dietary fiber intake affects cardiovascular health. Elevated cholesterol levels are one of the main risk factors for heart disease.
Studies have shown that soluble fiber slows down the absorption of bile, which contains cholesterol. Bile is required for the breakdown of fats in the digestive tract and is secreted in response to food intake.After the completion of the digestion of food, it is reabsorbed. Soluble fiber interferes with this process and thus helps lower cholesterol levels.
A large cohort study (The Nurses’ Health Study), lasting 10 years (starting in 1984), was conducted to determine whether dietary fiber intake affects the risk of cardiovascular disease.
The study involved 68,782 women aged 37 to 64 years who did not suffer from angina pectoris, high cholesterol levels, diabetes, had no history of stroke or heart attack.Features of the diet were described in 1984, 1986 and 1990 using a special questionnaire.
Over 10 years, 429 heart attacks and 162 deaths caused by cardiovascular diseases were noted.
It was found that among women who consumed the maximum amount of dietary fiber (average 22.9 g per day), the risk of developing cardiovascular disease was 0.53% compared with those who consumed the least amount of fiber (11.5 g per day).
Research from the Netherlands has shown that men who do not consume enough dietary fiber are four times more likely to die from cardiovascular disease. Dietary fiber intake should be at least 37 mg per day.
The use of fiber helps to normalize the pathologically slow or accelerated transit time of food gruel through the colon.
The English scientist D. Burkitt, comparing the intake of fiber in different population groups, found that those who consumed the most fiber, the transit time of feces through the intestines was 19-68 hours, and the mass of feces averaged 150-980 g per day. For those who did not consume enough fiber, the mass of feces was 39-195 g per day, the transit time through the intestines was 28-144 hours.
90,000 new in the diet – 4fresh blog
Our body, its internal systems, the beauty of the skin and hair, and even our mood – it all depends on what we eat.We don’t want to divide foods into “bad” and “good”, but any nutritionist or physician will tell you that there are nutrients that are necessary for health. For example, fiber.
The main task of fiber is to shorten the time interval during which food travels to the digestive tract. The longer food is digested and is in the digestive organs, the more negative the impact of its waste, and the body has to spend more energy to excrete them.
When the right amount of fiber is present in the diet, the process of removing waste products is much faster.And it also quickly saturates with a low calorie content – only about 35 kcal per 100 grams.
Fiber is obtained from different plant foods and therefore has different properties. We want to tell you exactly about beet fiber, which, as you probably guessed yourself, is obtained from beets. Adding only 30-40 grams to dishes, especially in winter, when there are fewer fresh herbs and fruits in the daily diet, is good for the health of the digestive system, and therefore the whole body.
How is beet fiber different from bran?
Bran is a by-product of flour production. Roughly speaking, this is a shell and grain residues that have not been sorted.
Beet fiber is a soluble and insoluble vegetable fiber obtained from root vegetables that has a beneficial effect on the intestinal microflora.
Beets are gluten free, which is very important for people with wheat protein intolerance.Fiber from it does not irritate the stomach and intestines, but, on the contrary, helps to normalize the functioning of the digestive tract. Beet fiber is also the only fiber that perfectly removes toxins, heavy metal salts and radionuclides from the body.
The second important difference is the content of beneficial pectin. We will talk about it below.
What is pectin and how does it work?
Pectin is a soluble dietary fiber, a polysaccharide found in all higher plants.There is a lot of it in fruits and some root vegetables.
Once in the body, pectin interacts with water, swells and turns into jelly, which is able to gently capture and remove harmful substances from the intestines.
Pectin is of two types:
Highly esterified – i.e. fruity, such as apple. In order for it to turn into jelly, conditions are necessary: a sufficient concentration of sugar and the right level of acidity in the body.
Low-esterified – this includes beet pectin. It differs from the first in that it thickens faster, and for this process it does not need sugar or a certain acidity. This means that it is much more effective.
The role of beet pectin for the body:
- cleanses and protects from toxins;
- has a positive effect on the level of cholesterol in the blood; removes heavy metals and radionuclides;
- increases the solubility of nutrients – calcium, magnesium, iron, zinc;
- protects against coronary heart disease, diabetes, atherosclerosis and other diseases;
- lowers blood glucose by turning into a gel, lines the intestinal walls, preventing microbes from adhering to them;
- effective in the treatment of obesity
It should be added that the metabolic products of beet pectin are an excellent source of energy for epithelial cells of the large intestine.These foods include beneficial fatty acids, which stimulate the absorption of water and sodium, improving peristalsis. With regular use of such fiber, you can forget about both diarrhea and constipation.
Where can I get beet fiber?
The NutrielFive brand has a new product – powdered beet fiber for adding to smoothies or cereals and in bars.
Powdered fiber is a mixture of beet bran and freeze-dried fruits and berries.It is convenient to use with smoothies, yoghurts or juice. Just add 2 teaspoons to the drink 2 times a day – in the morning and in the evening. The packaging will last for a very long time!
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Bars – a convenient option to get your daily fiber intake “on the run”. It contains 70% beet fiber, natural fruits, berries and no sugar.The manufacturer recommends eating up to 3 of these bars a day. They perfectly satisfy hunger and cover the daily need for fiber.
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Important: While consuming enough fiber, drink at least 2 liters of water per day. And the body will work like a clock!
Notes of a phytochemist 2020. Buckwheat or a Tale of folk groats / Habr
Recently I decided in my telegram channel to wish subscribers a Merry Christmas and write a phyto-note about some plant.Suggested readers to vote. And to my surprise, buckwheat won by a large margin in this vote, leaving behind a pomegranate, an apple, and even an avocado. I had to keep my word and bring up the old drafts. Therefore, today we read a story about, without a doubt, folk cereals. About our buckwheat – “krupenichka”. If you are wondering how buckwheat can treat type II diabetes, lower blood cholesterol and inhibit breast cancer – welcome under the cat (+ remark about gluten).
Buckwheat porridge is our mother, and rye loaf is our dear father.
On KDPV – a traditional doll-amulet for satiety and prosperity in the family, popularly called “krupenichka” (or “grain”, or “grain”). This doll was always filled with buckwheat grain. The first handfuls when sowing grain were taken from a bag sewn in the shape of this pupa. After the harvest, the pupa was again filled with the selected grain of the new harvest. She was dressed up and carefully kept in a conspicuous place in the red corner. They believed that only then the next year will be satisfying, and the family will be rich.Krupenichka was considered one of the most important amulets in the Slavic family. Which is absolutely not surprising.
According to the recognized gastronomic expert, William Vasilyevich Pokhlebkin, buckwheat porridge is the second most important Russian national dish (Russian! = Russian, meaning East Slavic). With a high degree of probability, if the word “porridge” is used in parables, fairy tales, songs, riddles and sayings, then buckwheat is meant. In the vastness of exCCCR, buckwheat is associated with front-line dinners, soldier’s porridge and field cuisine.Which is not surprising, because it is cheap, affordable and even a child can cook.
A couple more proverbs as confirmation of the above
- Our mother – buckwheat porridge: not a couple of pepper, will not burst the belly.
- Our grief is buckwheat porridge: I can’t eat, I don’t want to be left behind
- Buckwheat porridge praises itself
- Black, small crumb, but there is a lot of use in it. They cook in the water, whoever eats will praise
The homeland of buckwheat is considered to be the mountainous regions of India (where it is called black rice) and Nepal, where this plant has been cultivated for two or three millennia.In India, buckwheat and buckwheat flour are tied to the Navratri holiday, when products made only from buckwheat are consumed.
The Volga Bulgars were the first to cultivate cultural buckwheat in Europe, and only in the 7th century it penetrated the Finnish and Slavic tribes. It is believed that the botanical homeland of buckwheat is South Siberia, Altai, Gornaya Shoria. From the foothills of Altai, buckwheat was brought to the Urals by the Ural-Altai tribes during the migration of peoples. It is there that fossilized grains are found in burials and in parking lots.The European Cis-Urals, the Volga-Kama region, where buckwheat temporarily settled and began to spread throughout the first millennium of our era and almost two to three centuries of the second millennium as a special local culture, can be considered the second homeland of buckwheat. And after the beginning of the second millennium, buckwheat finds its third homeland, moving to areas of purely Slavic settlement. Most articles write that buckwheat penetrated into our territories in about the 7-8th century from Romania. Although, for example, during excavations in the lower reaches of the Don, which date back to the 1st-2nd centuries A.D.e., the remains of buckwheat were found. In archaeological excavations on the territory of Ukraine, dating back to the X-XII centuries. AD, traces of this culture have also been found. It is not surprising that the top three buckwheat producers are Russia, China, and Ukraine.
By the way, about the name. There is an opinion that “buckwheat” is because it was mainly cultivated by Greek monks living in monasteries.
Note from berez:
Linguists generally agree, although not a word is said about monks:
Derived from n.Greek (Old Russian * grk), further from lat. graecus from Greek. γραικός: γραῖος – origin. Greek name. tribe in Epirus, later – on the border of Boeotia and Attica. In Russian. the names of buckwheat, buckwheat, buckwheat, etc. are due to the fact that buckwheat came to the Russians through the Greeks. The data of M. Vasmer’s dictionary were used.
This interpretation seems far-fetched to me, and I am inclined to believe that “buckwheat” is from the word “warm”, that is, warmed porridge or warmed cereal. Warm porridge is the only hot food (
try it raw for another ), and everything else was eaten cold: dried, dried, salted or just raw.
Another lingo remark from berez:
The traditional way of cooking in a Russian oven is languor. The steamed turnip, for example, was quite warm. Cabbage soup and borscht were also cooked in a cold way (borscht, by the way, was prepared from fermented cow parsnip, this was later brought in beets).
Again, baking is hard to imagine without heating. And if we proceed from purely linguistic premises, then from the “heating” there would have been some kind of heating (or sin), but not buckwheat.But the alternation of k / h in the roots is the norm.
And of course there is the so-called. “Mongolian version”, which says that the appearance of buckwheat in Europe is associated with the Tatar-Mongol invasion, ie the conquerors brought the seeds of this plant. I even guess what this version might be related to. It is connected with “the tsar’s daughter Krupenichka, taken in full by an evil Tatar”. There was even a cartoon …
tale about Krupenichka
Buckwheat came from “the royal daughter Krupenichka, taken in full by an evil Tatar.The Tartar made her his wife, and small, small children went from them, they became smaller until they turned into brown angular grains ”.
The full text of the tale is here. Small, readable in one breath 🙂
In general, no matter how pleasant it is to tell historical and folk tales, the main purpose of a phytochemical note is to highlight the chemical characteristics of a plant. To this I am smoothly moving on. Traditionally, I will not focus on commonplace things, replicated on hundreds and thousands of sites dedicated to food products.I will dwell on the key distinctive features of buckwheat. It is “tactless” to compare cereals with some apples and persimmons, therefore, as a comparison, I will most often take applicants of the same weight group – cereals, flour, etc. Although in fairness it should be noted that buckwheat does not belong to cereals, and is much closer to sorrel, rhubarb, etc. than wheat and rye (whoever saw rhubarb seeds will understand). In general, we begin our phyto-analysis. We start with minerals (one by one, so as not to repeat what has been accumulated on thousands of sites).
Compared to other cereals (rice, wheat flour, corn), buckwheat is the leader in the content of zinc (Zn), copper (Cu) and manganese (Mn). The bioavailability of zinc, copper and potassium from buckwheat is especially high. 100 g of buckwheat flour can provide a fairly high level of replenishment of the daily dose of trace elements for: iron (59%), zinc (23-26%), copper (66%), magnesium (65%) and manganese (88-100%). The main amount of these minerals is found in bran, the rest in the endosperm.Interestingly, with relatively high levels of Zn, Cu, Mn and Mg, buckwheat is characterized by a lower calcium content compared to other types of cereal flour (for example, wheat). But there is selenium, about 15% of the daily requirement (8.3 μg per 100 grams of buckwheat-kernel).
Buckwheat grains contain higher levels of vitamin B1 (thiamine), B2 (riboflavin), E (tocopherol), and B3 (niacin and niacinamide) compared to most cereals. Summary plate “generally all” below:
Buckwheat bran contains about 6% of the daily therapeutic dose of pyridoxine, which is effective in lowering plasma homocysteine levels.
Whole buckwheat grains contain 1.5-3.7% fat (maximum concentration in the germ, minimum in the peel). Of the whole variety of fats, 81–85% are neutral lipids, 8–11% are phospholipids, and 3-5% are glycolipids. The main fatty acids of buckwheat are palmitic (C16), oleic (C18), linoleic (C18), stearic (C18), linolenic (C18), arachidonic (C20), behenic (C22) and lignoceric (C24). While common C16-C18 carboxylic acids are usually found in all cereals, long-chain C20-C24 acids (arachidonic, behenic and lignoceric), which make up about 8% of the total buckwheat acids, are present in cereals in trace amounts or are absent altogether.
By the way, the human body has learned to synthesize arachidonic acid, but for cats it is irreplaceable. So when putting on buckwheat, don’t forget about the cat …
Fiber aka dietary fiber
Dietary fiber is an essential element that is essential for the proper functioning of the digestive tract. It is she who gives a feeling of quick satiety, filling the stomach, and helps with weight loss. A lack of fiber can lead to constipation, hemorrhoids, and high levels of cholesterol and blood sugar.Excess fiber can sometimes lead to intestinal obstruction, diarrhea, and the like. Therefore, it is also important here to know when to stop.
The level of dietary fiber in buckwheat depends on the type of plant and the conditions in which it grows. The main components are cellulose, non-starch polysaccharides and lignin. It is important that buckwheat fiber does not contain phytic acid, which means it does not reduce the bioavailability of calcium, magnesium, zinc and other minerals.
In dietetics, dietary fiber is classified into soluble (SDF) and insoluble (IDF).IDFs decrease the transit time of food in the stomach, small intestine / colon and increase the volume of faeces. This property is commonly used to prevent or treat constipation. SDF (Soluble Fiber), due to its high viscosity, slows down gastric emptying, reduces the absorption of certain nutrients and increases the transit time in the small intestine, slowing down the absorption of glucose.
Soluble non-starch polysaccharides of buckwheat include xylose, mannose, galactose and glucuronic acid, concentrated in the bran and seed coat.A significant part of buckwheat fiber is soluble. One of the most important characteristics of buckwheat water-soluble non-starch polysaccharides is their very high molecular weight; as a consequence, they can form very viscous solutions when dissolved in water. Buckwheat bran (= husk) contains 400 mg / g fiber, including 250 mg / g soluble fiber, while “pure” bran without husk contains 160 mg / g fiber, including 75 mg / g soluble fiber. In general, we can say that the content of dietary fiber depends on the type of production process in the manufacture of buckwheat.The highest fiber content will be in buckwheat shells, and the lowest in whole and crushed buckwheat groats. Lignin and cellulose fractions will prevail in bran, and hemicellulose fraction will prevail in crushed cereals. Interestingly, roasting buckwheat grains leads to an increase in the content of dietary fiber of all fractions.
Soluble fiber reduces blood cholesterol levels, the risk of coronary heart disease and glycemia. The functional properties of dietary fiber, such as water holding capacity and cation binding, play an important role in the prevention of diet-related diseases such as obesity, atherosclerosis and colon cancer.
Carbohydrates. Resistant starch.
Not all starch is broken down in the small intestine to glucose. That indigestible part of starch, which is not hydrolyzed in the small intestine (and therefore does not affect the calorie content and insulin level ), was isolated and called “indigestible” or “resistant” (from Latin resistere – to resist) starch.
Resistant starch (RC) is a starch that is not digested by GI tract enzymes that reaches the large intestine, where it is consumed (approx.- read, the main type of “fuel” for those who make us superorganisms) or fermented by bacteria in the colon (intestinal microbiota). Not only resistant starch has similar properties, but also polysaccharide fibers of non-starch structure, oligosaccharides and some simple sugars
Currently, it is believed that there are three types of starch: fast-digesting starch, slow-digesting starch and resistant indigestible (thanks also to
tacit consent and support from the European Commission).In turn, resistant indigestible is usually divided into 4 separate classes. See description in the table below:
In general, the scheme of starch metabolism (both stable and unstable) can be represented as follows:
Fermentation of resistant starch leads to the formation of short-chain fatty acids (acetic ~ acetate, propionic ~ propionate, butyric ~ butyrate), small amounts of gases (carbon dioxide, methane, etc., see N.B.), as well as an increase in bacterial cell mass.The resulting acids are rapidly absorbed by the walls of the colon, and then metabolized in its epithelial cells (and then in the liver and / or other tissues). Butyric acid is the most important energy source for colonocytes, the cells of the lining of the large intestine. In addition, biologically active substances produced by microorganisms that are sensitive to the content of this substance in the intestine, in turn, have a beneficial effect on metabolism and cell growth; reduce cholesterol, triglycerides and urea levels in the blood, and even inhibit a number of factors that contribute to the progression and growth of colon tumors.
Interestingly, for the reasons indicated earlier (resistance to hydrolysis in the small intestine, etc.), in 2016, the US Food and Drug Administration released a document confirming that resistant starch (approx. – high in amylose i.e. corn, for example) may reduce the risk of type 2 diabetes.
Resistant starch in many ways resembles various dietary fibers, and its physiological effect is close to them, therefore it acts as a weak laxative and, if consumed in large quantities, can lead to flatulence.The permissible daily intake of resistant starch in adults can reach 45 grams, which exceeds the total recommended intake of vegetable fiber (the same “dietary fiber”) by 25–38 grams per day.
Back to buckwheat. In her case, starch is the main carbohydrate component. Buckwheat flour contains 700-910 mg / g starch, depending on the type of flour, and starch, in turn, consists of 250 mg / g amylose and 750 mg / g amylopectin. Buckwheat starch granules have the shape of irregular polygons with a diameter of 2 to 9 microns.This is less than corn starch (~ 12 microns) or potato starch (~ 30.5 microns).
Buckwheat is an important source of resistant starch. There is much more of it than, for example, in black bread or loaf. Eating boiled buckwheat or bread baked using buckwheat flour caused a significant decrease in blood glucose and insulin levels after a meal (relative to white wheat bread). Including only 30 grams of buckwheat in the daily diet is sufficient to clinically reduce total serum cholesterol and LDL cholesterol (harmful), triglycerides, and increase HDL cholesterol (beneficial).The inclusion of buckwheat in the diet of non-insulin dependent diabetes (NIDDM) patients led to a significant decrease in fasting and postprandial blood glucose levels. Perhaps the effect is due to the fact that buckwheat contains an interesting object – chiroinositol (which will be discussed below), which improves insulin resistance.
The protein content of buckwheat ranges from 7 to 21%, depending on the variety and environmental factors during growth. Buckwheat proteins are especially rich in lysine. Compared to other grain proteins, they contain less glutamic acid and proline, but more arginine, aspartic acid and tryptophan.Due to the high lysine content, buckwheat proteins have a higher biological value than proteins from wheat, barley, rye and corn. However, the digestibility of buckwheat protein is quite low, which is probably due to the high fiber content (17.8%).
Buckwheat has many unusual physiological effects. For example, lowering blood cholesterol levels, inhibiting dimethylbenzene-induced breast cancer, dissolving gallstones, etc. Protein extracts from buckwheat can have a therapeutic effect in chronic diseases such as diabetes, hypertension, hypercholesterolemia.
The ratio of lysine / arginine + methionine / glycine in buckwheat protein is lower than that of most other vegetable proteins. The closest analogue can be considered soy protein, which is a strong lipid-lowering “drug” and lowers blood cholesterol levels. There are references to the fact that it is the ratio of these amino acids that is responsible for lowering cholesterol levels (the lower it is, the more cholesterol decreases). Although the mechanism of this action (applicable to buckwheat) is not yet clear. Some researchers associate it with the low digestibility of buckwheat protein and even with the characteristics of buckwheat fiber.In addition, there is work showing that buckwheat protein has a protective effect against colon cancer in rats by reducing cell proliferation. Alternatively, those interested can search articles for the keyword TBWSP31. It is an anti-cancer protein from buckwheat.
Speaking of buckwheat protein, one cannot but recall such a thing as gluten . With this word, it will soon be possible to frighten children. If anything, there is no gluten in buckwheat (if only in the form of impurities of other cereals).
Gluten (lat. Gluten – glue), also known as gluten, is a general definition for a group of storage proteins present in the seeds of cereals, especially wheat, rye and barley. This protein complex makes up 75-85% of the total protein in bread wheat. The term “gluten” refers to proteins of the fraction of prolamins (plant proteins containing a high content of the amino acid proline) and glutelins (plant proteins with a predominance of glutamic acid), which are found with starch in the endosperm of various cereals.The prolamins in wheat are called gliadins; in barley – hordeins; in the rye – sekalins; and in oats – avenins, etc. etc. (see clickable table below). Together, all of these proteins form gluten.
Gluten in the form of gluten is essential for the bakery industry as it is such characteristics of the dough as elasticity and resilience when mixed with water depend on it. The amount of gluten is one of the criteria for determining the quality of flour. In flour milling, dry gluten is added to low quality flour to produce flour that meets the requirements of the standard.The use of dry gluten allows you to increase water absorption when kneading dough, extend the shelf life of products, improve the structure and porosity, and increase the specific volume of bread. Dry gluten is used in the manufacture of minced meat and pasta. Gluten is added as a structurant to thickening products (ice cream, ketchup, gravy, etc.). In its pure form, gluten called seitan is widely used in Asian (and vegetarian) cuisine.
Chemically, gluten is formed when glutenin molecules are crosslinked through disulfide bonds, forming a submicroscopic network attached to gliadin, which forms the viscosity and elasticity in the dough.If the dough is yeast, during fermentation, bubbles of carbon dioxide are formed, which, being trapped by the three-dimensional “lattice” of gluten, allow the dough to grow. Baking denatures the gluten, which, together with the starch, fixes the shape of the final product. By the way, pure gluten can be separated from flour by washing with running water (starch and other compounds are washed out). In terms of dry matter, gluten contains 75–86% protein, the rest is carbohydrates and lipids, which are retained in the gluten matrix. And gluten is also used to create artificial meat.For example, a “fake” duck (
would be such a duck for Trump at Christmas ):
Such a seemingly wonderful thing. And the pie is beautifully shaped thanks to gluten, and the wallpaper can be glued by welding a paste from flour, and even artificial meat for a vegetarian from gluten. Therefore, many people do not understand the hysteria with gluten-free products. Why is everyone suddenly craving gluten-free foods? I don’t understand either, to be honest.
I don’t understand, because yes, indeed, in some cases gluten can cause intolerance (similar to lactose intolerance in milk in some people).But this intolerance is most often caused by a genetic predisposition and is typical for about 1% of people. This disease even has its own name.
Celiac disease (Greek κοιλιακός – “abdominal”; gluten enteropathy) is a disease, indigestion caused by damage to the villi of the small intestine by certain foods containing certain proteins: gluten (gluten) and related cereal proteins (avenin and hordein) .). Has a mixed autoimmune, allergic, hereditary genesis.
In the above 1% of the population, ingestion of gluten proteins leads to inflammation, atrophy and hyperplasia of the intestinal walls. This disease not only affects the intestines, but is also a systemic disease that can damage the skin, liver, joints, brain, heart, and other organs. The picture below shows the intestinal villi affected by celiac disease (they are reduced)
In addition to celiac disease, gluten can cause hypersensitivity (6-10% of the population), dermatitis herpetiformis, celiac disease, and some other disorders.They are all treated with a gluten-free diet only. So it turns out that the growing demand for gluten-free products matches the increase in the number of celiac or gluten allergy sufferers.
I will quote user berez again
And actually no, the growing demand for gluten-free products is more in line with the decline in the educational level of the population. I remember that in some science-pop series it was quite convincingly argued that adherents of a gluten-free diet could not distinguish between gluten-free foods and those containing gluten.
But I hope this is just another wave of health hype. Because the removal of gluten brings a lot of problems for bakers, which is reflected in the deterioration of the quality and taste of baked goods and other products, the shape and type of which was originally based on the fact of the presence of gluten. One of the possible options “and the wolves are fed and the sheep are safe” is the use of cereals (rice, corn, sorghum), small grains (ragi, teff, millet) or pseudo-grains (amaranth, buckwheat, quinoa) that do not cause gluten-induced diseases.The grains of these plants contain a balanced set of ready-made nutrients and are still better than synthetic flour.
On this consideration of “macroelements” – everything, we pass to the piece goods.
Of the interesting compounds present in buckwheat, first of all I would like to mention such a thing as imino sugar or azo sugar, whichever is more convenient for someone to pronounce. These compounds belong to the class of polyhydroxylated piperidines and represent potential drugs for the treatment of a wide range of diseases, including diabetes, cancer, AIDS, viral infections, etc.e. The most famous compound is D-phagomin.
This compound was noticed as an inhibitor of the glucosidase enzyme with antidiabetic and antiviral activity. Fagomin can also reduce the risks of developing insulin resistance.
Among other things, plant flavonoids, known for their high antioxidant activity, have been found in buckwheat grains. These are rutin, quercetin, orientin, vitexin, isovitexin and isoorientin. Some I have already mentioned in my phytochemical notes, and some have not yet.
Buckwheat’s main antioxidants are rutin and quercetin. Buckwheat bran and husk have 2-7 times higher antioxidant activity than barley, triticale and oats. The following series of antioxidant activity (for whole grains) takes place here: buckwheat> barley> oats> wheat> rye. By the way, it is because of the rutin content (vitamin P) that common buckwheat and its parts are considered a functional food in Japan. On the plate, content per dry weight (mg / g dry weight = (mg / g raw plant) / (1.0 – (% humidity / 100))
Rutin is able to lower high blood pressure, reduce capillary fragility, and has lipid-lowering activity. It is widely present in plants, but relatively rare in their edible parts. Among fruits, vegetables and grains, grapes and buckwheat are the most important foods containing rutin. Buckwheat is the only pseudo-cereal plant that contains rutin. Daily consumption of 100 g of buckwheat flour covers 10% of the therapeutic dose of rutin.
It should be noted that in addition to rutin and quercetin (which, by the way, is more “antioxidant active” than rutin), catechins are also found in buckwheat – epicatechin, catechin 7-O-p-D-glucopyranoside, epicatechin 3-O-p-hydroxybenzoate and epicatechin 3-O- (3,4-di-O-methyl) gallate. These compounds are most commonly found in green tea …
Epidemiological studies have shown a protective role of dietary flavonoids against coronary heart disease and possibly cancer. In recent years, flavonoids have attracted more and more interest because of their various health benefits, such as anti-allergic, antiviral, anti-cancer and antioxidant properties.Flavonoids are known to be effective in lowering blood cholesterol levels, maintaining strong and flexible capillaries and arteries, lowering high blood pressure, and reducing the risk of atherosclerosis.
A few words about “newbies”. Vitexin has recently received increased attention due to its wide range of pharmacological effects, including, but not limited to, antioxidant, anti-cancer, anti-inflammatory, antihyperalgesic, and neuroprotective effects. Isovitexin, an isomer of vitoxin, has a similar activity.
The main potential uses of these flavonoids are associated with neurodegeneration and damage to the central nervous system. Vitexin is active in acute brain lesions and attenuates neurotoxicity caused by the release of calcium at NMDA receptors.
It is important to note that during the processing of buckwheat, the level of flavonoids and, accordingly, the antioxidant activity changes. Heat treatment at 150 ° C for 10 minutes reduces the concentration of flavonoids by about 20%.For example, noodles contain much less rutin (78 mg / kg) than the dark buckwheat flour (218 mg / kg) from which they are made. If raw cereals contained 230 mg / kg of rutin, then cooked cereals already contained 88 mg / kg. In buckwheat beer, vinegar, whiskey, etc. the content of routine is generally insignificant
(so you have to drink a lot :)) .
Plant sterols are a typical example of biologically active substances that have been acting as functional additives to food for decades (close relatives of cholesterol, see.Further).
Phytosterols (phytosterols; plant sterols / sterols) are compounds that belong to the group of steroid alcohols naturally present in plants. These compounds are substances similar to cholesterol, differing only in the number of carbon side chains and / or the presence or absence of a double bond.
Almost all phytosterols existing in nature can be adjusted to the above formula. For example, removing carbon 24 1 and 24 2 , we get cholesterol.Removing carbon 24 2 gives the compound campesterol. Removal of hydrogen from carbon atoms 22 and 23 gives stigmasterol. By hydrogenating the double bond between 5 and 6 carbon atoms, β-sitostanol (stigmastanol) is obtained, and if the removal of the carbon atom 24 2 is added to the hydrogenation of atoms, we get campestanol. Etc. etc.
Increased attention to these compounds is due to the fact that, firstly, they lower the level of cholesterol in the blood, and secondly, they seriously reduce the absorption of cholesterol in the intestine, thereby reducing the risk of atherosclerosis.In addition, sometimes articles pop up in which phytosterols act as immunomodulators and even antineoplastic agents.
Five steroids have so far been identified in buckwheat – β-sitosterol, β-sitosterol palmitate, ergosterol peroxide, daucosterol, stigmsat-4-en-3,6-dione. Despite the low concentration of these substances, they can also have positive effects on health (see links above).
Several compounds with the structure of triterpenoids have been identified in buckwheat.Their structures are shown in the figure.
These are, for example, olean-12-en-3-ol (76), urs-12-an-3-ol (77), and the only triterpenoid with a human name, ursolic acid (75). Which is still familiar from persimmon and which is already known at least for the fact that in mice it causes the regeneration of the nervous system after damage to the sciatic nerve.
… and also has the potential to inhibit sperm motility and can serve as a local vaginal contraceptive and is effective in protecting against chemically induced liver damage (incl.including alcohol). True, it has been tested only on laboratory animals.
Probably, few people know about the fact that the familiar to us, even, one might say, native buckwheat, while blooming, has rather strong phototoxic properties due to the photosensitizing compound of phagopyrin. Phagopyrin is a photosensitive substance that is found in buckwheat plants, belongs to naphthodianthrones and is structurally related to hypericin St. John’s wort.By the way, some anthranoids were also found in buckwheat in concentrations that can cause a very mild laxative effect.
By the way, about phagopyrin danger can be found in “phytochemist audio notes” = stories in Belarusian (this is my educational project “phytochemist audio notes”, which I posted on soundcloud for open access).
Grains and flours are generally safe when consumed in normal amounts, but people who abuse certain parts of the plant may develop phagopyrism.For example, with a large consumption of buckwheat sprouts, flowers or extracts of other parts of the plant. Symptoms of phagopyrism in humans may include skin inflammation in areas exposed to sunlight, sensitivity to cold, and tingling or numbness in the hands.
But even in spite of the potential phototoxicity, phagopyrins and related phagopyritols are of great interest due to their potential use as an adjuvant in the treatment of diseases associated with insulin resistance (such as type 2 diabetes).
Phagopyritols are mono-, di- and trigalactosyl derivatives of a substance such as chiro-inositol. To date, a total of six phagopyrites have been identified (phagopyritols A1, A2, A3, B1, B2 and B3).
Phagopyritol A1 and phagopyritol B1 are the main components accumulating in buckwheat seeds. They are structurally similar to the chiro-inositol derivative and therefore may be useful in the treatment of non-insulin-dependent diabetes mellitus.Bran can contain up to 26 mg / g of phagopyritols (while flour – 3-7 mg / g). For example, the addition of chiro-inositol as a dietary supplement has been shown to be effective in reducing the symptoms of non-insulin-dependent diabetes and polycystic ovary syndrome. Chiroinositol is an isomer of inositol (a mediator of insulin metabolism) and works by enhancing the action of insulin, lowering blood pressure, plasma triglycerides and glucose concentration.
If we briefly summarize everything that has been written, then we can safely say that buckwheat rightfully takes a place on our table and is a symbol of the peace of the Eastern Slavs.For example, it has no equal among traditional products for the content of resistant starch. It is a great substitute for some teff or stew when gluten-free foods are needed. And buckwheat protein, due to its amino acid composition, can lower cholesterol levels and inhibit the development of breast cancer. And even the main “weapon” – phagopirin for testing turns out to be a very promising drug compound in the treatment of type II diabetes. So it’s not for nothing, oh not for nothing, in Korea or Japan, instead of traditional tea, fried buckwheat tea (memil-cha (메밀 차), or soba-cha (そ ば 茶), respectively) is often used.
This concludes my story, I hope I have described the advantages of “folk” cereals in sufficient detail. All materials of interest can be found in my telegram channel. Be sure to subscribe if you are interested in such topics, because a lot of materials do not get on Habr (
because someone puts me downsides marked “not Habr’s subject” )!
Grant support for research
In fact, my “patrons” with Patreon are in the role of the “scientific donor” for this article.Thanks to them, everything is written. Therefore, they can receive an answer earlier than all others, and see drafts, and even offer their own article topic. So, if you are interested in what I am writing about and / or have something to say – hurry up to become my “patron” (the picture is clickable):
P.S. You can easily check the quality of buckwheat. A thousand grains of fully ripe and properly dried buckwheat will weigh exactly 20 grams 🙂
P.P.S. About green buckwheat, followed by drying.I met such an interesting picture showing the relationship between the growth time and the amount of active substances.
Give your beloved a dream!
Skrabanja, V., Kovac, B., Golob, T., Liljeberg Elmståhl, H. G. M., Björck, I. M. E., & Kreft, I. (2001). Effect of Spelt Wheat Flour and Kernel on Bread Composition and Nutritional Characteristics.Journal of Agricultural and Food Chemistry, 49 (1), 497-500
Tomotake, H., Yamamoto, N., Yanaka, N. et al. (2006) High protein buckwheat flour suppresses hypercholesterolemia in rats and gallstone formation in mice by hypercholesterolemic diet and body fat in rats because of its low protein digestibility. Nutrition 22, 166-173.
Zhang, Z., Zhou, M., Tang, Y. et al. (2012) Bioactive compounds in functional buckwheat food. Food Research International 49, 389-395.
Kayashita, J.(1997) Consumption of buckwheat protein lowers plasma cholesterol and raises fecal neutral sterols in cholesterol-fed rats because of its low digestibility. Journal of Nutrition 127, 1395-1400.
Tomotake, H., Shimaoka, I., Kayashita, J., Yokoyama, F., Nakajoh, M., & Kato, N. (2000). A Buckwheat Protein Product Suppresses Gallstone Formation and Plasma Cholesterol More Strongly than Soy Protein Isolate in Hamsters. The Journal of Nutrition, 130 (7), 1670-1674
Krkoskova, B.and Mrazova, Z. (2004) Prophylactic components of buckwheat. Food Research International 38, 561-568.
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Carroll, K. and Kurowska, E. (1995) Soy consumption and cholesterol reduction: a review of animal and human studies. Journal of Nutrition 125, 594-597
Metzger, B. T., Robbins, M. G., & Barnes, D. M. (2010). Longitudinal Expression of Antioxidant Phytochemicals in Buckwheat (Fagopyrum esculentum Moench).Journal of Herbs, Spices & Medicinal Plants, 16 (2), 106-118
Jing, R., Li, H.-Q., Hu, C.-L., Jiang, Y.-P., Qin, L.-P., & Zheng, C.-J. (2016). Phytochemical and Pharmacological Profiles of Three Fagopyrum Buckwheats. International Journal of Molecular Sciences, 17 (4), 589.
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AHMED, A., KHALID, N., AHMAD, A., ABBASI, N. A., LATIF, M. S. Z., & RANDHAWA, M.A. (2013). Phytochemicals and biofunctional properties of buckwheat: a review. The Journal of Agricultural Science, 152 (03), 349-369.
Eguchi K, Anase T, Osuga H (2009). “Development of a High-Performance Liquid Chromatography Method to Determine the Fagopyrin Content of Tartary Buckwheat (Fagopyrum tartaricum Gaertn.) And Common Buckwheat (F. esculentum Moench)”. Plant Production Science. 12 (4): 475-480.
Ožbolt L, Kreft S, Kreft I, Germ M, Stibilj V (2008). “Distribution of selenium and phenolics in buckwheat plants grown from seeds soaked in Se solution and under different levels of UV-B radiation”.Food Chemistry. 110 (3): 691-6.
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Phytomucil slim smart powder for oral administration 5g pack. 30 pcs
Phytomucil Slim Smart: reduces appetite reduces the absorption of fats and carbohydrates reduces the total calorie content of food provides regular natural cleansing of the intestines removes toxins and toxins
Phytomucil Slim Smart contains a shell of seeds of a special psyllium plantain variety and glucomannan – the most rich natural sources soluble fiber found in nature.Fitomucil Slim Smart does not contain senna, synthetic components, sugar or sweeteners, flavors and dyes. Does not contain Phytomucil Slim Smart and diuretic components – weight loss occurs gradually, by reducing the amount of fat, and not removing fluid.
Once in the stomach, soluble fiber absorbs water, turns into a gel, which fills it, causing a feeling of fullness; thanks to this, you do not overeat. Passing through the intestines, this gel softens the feces and facilitates their excretion; all excess is removed from the intestines easily and in a timely manner.When mixed with food, fiber slows down its absorption and sharp fluctuations in blood sugar levels, which helps to avoid bouts of hunger. Fitomucil Slim Smart slows down the absorption of fats and carbohydrates from the intestines, as a result of which the total calorie content of the diet is also reduced. In addition, fiber absorbs and removes from the intestines toxins formed during digestion and toxins from food.
Thus, taking Fitomucil, you reduce the amount of calories from food, do not experience bouts of hunger, do not overeat, and therefore lose weight seriously and for a long time.Your body gets used to eating in moderation and cleaning itself regularly!
Fitomucil Slim Smart contains two natural ingredients, so it is allowed to use it even during breastfeeding. Fitomucil Slim Smart can also be used for weight loss in diabetes mellitus.
Form of issue:
Powder in sachets of 5 g, 30 sachets in a pack.
Articles: Fiber is the basis of a healthy diet
Nowadays, there is probably no person who has not heard about the important role of fiber in a healthy diet.But what exactly is its benefit? And how can you increase the fiber content in your daily diet? Let’s dive deeper into this topic and talk about the benefits of this important part of our nutrition.
Vegetable fiber is an integral and essential part of our diet. The role of fiber in health is difficult to overestimate. It is necessary every day for absolutely all people, regardless of age, gender, body condition or level of physical fitness. If you want to stay healthy and active for a long time, fiber should be your main ingredient in a healthy diet.
Most people, even in the most developed countries of the world, underestimate the role of vegetable fiber in their diet. For example, in the United States, only 3% of Americans consume adequate amounts of plant fiber daily. As a result, 40% of the population of this country is overweight and obese. In Ukraine, the situation is not much better: the number of overweight people is steadily growing – every fourth Ukrainian is obese. This situation is directly related to an unhealthy lifestyle and diet, the great popularity of fast food and a low fiber diet.
What is fiber and where is it found?
Dietary plant fiber or fiber are components of plant food that are not digested by our enzymes and pass practically unchanged through the entire gastrointestinal tract. Fiber is not assimilated by our body, therefore it does not provide calories. But, despite this, it is an extremely important nutrient.
Sources of fiber are shells and pulp of cereals and legumes, vegetables, herbs, fruits and berries.Animal products – meat, fish, milk, eggs – do not contain fiber, so alternative sources of fiber simply do not exist.
There are 2 types of fiber: soluble and insoluble. Each species is necessary for us and performs its function inside the body. Soluble fiber lowers blood glucose and cholesterol levels. Found in legumes, oatmeal, and some vegetables and fruits. Insoluble fiber acts as a “brush” and cleanses the entire gastrointestinal tract, stimulates intestinal motility.It is found in most vegetables and fruits, grains, beans, and bran.
The recommended daily intake of vegetable fiber for women is 25 g, and for men – 38 g. Unfortunately, despite the availability of this important component of the diet, most people consume only half of the fiber a day.
Why do our bodies need fiber?
First of all, fiber helps us maintain a healthy digestive system:
- stimulates bowel function and prevents constipation;
- cleans the digestive tract from waste products, including toxins, acts as a natural sorbent;
- supports the health of intestinal microflora and positively affects the state of the immune system and skin;
- improves intestinal absorption of nutrients, vitamins and minerals.
Fiber is very important for maintaining a healthy weight. By consuming enough fiber, a person is quickly satiated with even a small portion of food and does not feel hungry. Fiber slows down the absorption of glucose into the bloodstream: this way we feel active and full for longer.
Plant fiber plays a key role in cancer prevention. It constantly removes toxins and carcinogens before they have time to affect the body.According to the studies, due to the sufficient fiber content in the diet, the risks of developing oncological diseases of the mammary glands, prostate, mouth, throat, and intestines are significantly reduced.
Plant fiber helps control blood glucose levels and prevents the development of type 2 diabetes.
The direct effect of fiber on lowering the level of “bad” cholesterol in the blood has been proven, while not affecting the level of “good” cholesterol.Thus, fiber reduces the risk of developing cardiovascular disease and coronary heart disease.
Which foods are the leaders in fiber content?
Fiber is found in large amounts in white cabbage (3.6%), carrots and beets (2.8%), broccoli and cauliflower (2.6%), spinach (2.2%), tomatoes (1.2 %).
Of fruits, fiber is abundant in avocados (6.7%), raspberries (6.5%), pears (3.1%), bananas (2.6%), apples (2.4%), strawberries and apricots (2%).Blackberries and blueberries are also rich in fiber.
To replenish the body’s need for plant fiber, be sure to include legumes in the diet – beans, chickpeas, lentils, peas; cereals – oatmeal, quinoa, wheat bran; seeds and nuts – sunflower seeds, pumpkin seeds, flax seeds, chia seeds, almonds, walnuts, pistachios, and coconut.
Be sure to add meal – ready-to-eat vegetable fiber to your diet. The range of products from Amrita includes a line of walnut meal , flax seeds , pumpkin , milk thistle , sesame .Obtained by the method of cold pressing, they retain all the nutrients, vitamins and minerals.