How Much Fiber?
What’s the Daily Fiber Requirement?
High-Fiber Foods have a protective effect on obesity, diabetes, and metabolic syndrome. The daily needs for Fiber are 30 g per adult and 0,5 g per kg body weight in the child, with an insoluble/soluble ratio of 3:1.
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Food Fiber Excess
Which Fiber?
What kind of Fiber is contained in different foods? What foods contain the most?
| SOLUBLE FIBER: pectins, gums, mucilage, galactomannans | INSOLUBLE FIBER : cellulose, hemicellulose, lignin (not a carbohydrate) |
| FOODS: legumes and fruit | FOODS: whole grains, vegetables |
| FUNCTIONS: (gel formation) | FUNCTIONS: (retain water) |
| Gastric emptying times slow down (> sense of satiety); | they increase the fecal mass ; |
| They slow down / reduce the absorption of carbohydrates and cholesterol . | accelerate intestinal transit; |
| They reduce the contact times with harmful or toxic substances. |
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Importance of Fiber Foods
Foods with a Higher total Fiber content (per 100 g.)
| Foods | Total fiber content (g / 100 g) |
| wheat bran | 42.40 |
| Broad beans , dried | 21.10 |
| White kidney beans, dried, raw | 17.60 |
| Beans, dried, raw | 17.50 |
| Cranberry bean, dried, raw | 17.30 |
| Peas, dried | 15.70 |
| Pop corn | 15.10 |
| Flour, rye | 14.30 |
| Passionflower | 13.90 |
| Lentils, dried, raw | 13.80 |
| Chickpeas, dried, raw | 13.60 |
| Black-eyed beans, dried | 12.70 |
| Almonds, sulci, dried | 12.70 |
| Soy, dry | 11.90 |
| Flour, soy | 11.20 |
| Peanuts, roasted | 10.90 |
| Pistachios | 10.60 |
| Wheat, hard | 9.80 |
| Common wheat | 9.70 |
| Pecans | 9.40 |
| Pearl barley | 9.20 |
| Dates, dried | 8.70 |
| Flour, whole wheat | 8.40 |
| Black truffle | 8.40 |
| Plums, dried | 8.40 |
| Oatmeal | 8.30 |
| Lentils, dried, boiled | 8.30 |
| Hazelnuts, dried | 8.10 |
| Dark chocolate | 8.00 |
| Artichokes , boiled | 7.90 |
| Beans, dried, boiled | 7.80 |
| White kidney, dried, boiled | 7.80 |
| Flour, oats | 7.60 |
| Raspberries | 7.40 |
| Broad beans, dried, shelled | 7.00 |
| Beans beans, dried, boiled | 6.90 |
| Brewer’s yeast , compressed | 6.90 |
| Spelled | 6.80 |
| Bread, wholemeal type | 6.50 |
| Muesli | 6.40 |
| Peas, fresh, stir-fried | 6.40 |
| Peas, fresh, raw | 6.30 |
| Walnuts, dried | 6.20 |
| Biscuits, wholemeal | 6.00 |
| Buckwheat | 6.00 |
| Broad bean, fresh, sautéed | 5.90 |
| Quince | 5.90 |
| Chickpeas, dried, boiled | 5.80 |
| Chickpeas, canned, drained | 5.70 |
| Cranberry bean | 5.50 |
Benefits of Regular Fiber-Rich Food Consumption
What benefits can be derived from the regular consumption of Fiber-rich foods?
- Transcription during intestinal transit of foods, with reduced unwanted fermentations.
- The slowdown of the gastric transit time reduced the absorption rate of the sugars taken together with the Fiber (reduced glycemic index).
- Increased fecal mass, which facilitates removal functions (cellulose).
- Increase in the food satiety index.
- Reduction of cholesterol levels (in particular for pectin and soluble fibers).
- Reduction of carcinogenic and mutagenic substances (and heavy metals) in the intestinal tract.
- Enrichment of the gut flora with useful micro-organisms.
- Strengthening the wall of the entire digestive tract, with the prevention of diverticulosis (degeneration of the intestinal wall).
- Prevention of colon cancer and gastric ulcer.
- Reduction of the assimilation of intake calories due to the “entrapment” of the calories themselves in fibrous structures.