Let’s talk about the most underappreciated component of our diet: not vitamins, not proteins, and fats and carbohydrates. The name of this plant is fiber.
Fiber is a vegetable fiber, which is not absorbing by our body by the chemical structure of such carbohydrates.
Fiber includes various:
- pectins
- beta-glucan
- lignin
- and even resident starch
The fact is that fiber plays an invaluable role in our health.
According to experts, a person should consume 14 grams of fiber per one thousand kilocalories of their diet. And approximately this is for women from 28 years, 25 to 30 grams of fiber per day. And for men, from 30 to 35 grams of fiber.
But do we consume so much fiber?
Numerous studies from Europe and America show that people only meet their daily fiber requirements by two-thirds.
I will not stop here in detail about what kind of fiber is:
- soluble
- insoluble
- fermented
- not fermented
Here is to non-fermented fiber, for example, refers to the cilium.
But in fact, why do we need dietary fiber?
Well, first of all, it is the motor activity of the gastrointestinal tract. Without dietary fiber, our intestines will stand up, and you will suffer from constipation. An adequate intake of fiber leads to the fact that the food passes well through the intestines. And you do not suffer from constipation.
Also, it is the most important food for bacteria. And the bacteria that live in your gut produce so-called short-chain fatty acids. These fatty acids have a very large-scale effect on our bodies.
First, they reduce the level of activity of chronic systemic inflammation. Secondly, they contribute to the nutrition of intestinal cells. That is the health of the intestine itself. Third, they affect the brain. And it is even believed that a lack of it in the diet contributes to the development of depression.
Also, the bacteria that feed on fiber secrete substances that have a beneficial effect on our immune system. And violations in the release of these substances can lead to the development of allergic reactions and various autoimmune diseases.
With a lack of it, bacteria stop getting the right amount of nutrients to begin to eat well. Roughly speaking, intestinal mucus. Those are the glycoproteins that line the intestinal wall.
And the bacteria that are on a starvation ratio begin to destroy their protective shell of the intestine. While inflammation of the intestine begins to develop.
Benefit
Plant fiber promotes the production of glucagon-like peptide 1 in the intestine. This peptide has an antagonism to insulin and, accordingly, reduces appetite. It also helps to reduce insulin resistance.
One of the essential properties of a sufficient amount of it in reducing the incidence of bowel cancer. It is thought that people who have a fiber deficiency in the diet are more likely to suffer from intestinal cancers. So for sure.
In many ways, the mechanisms of the positive effect on health have not yet been fully investigated. But nevertheless, numerous studies show a clear link between a sufficient amount of it and normal human health.
And now let’s figure out how much is in there that contains fiber? how can we ordinary people, provide ourselves with the minimum fiber needs?
Let’s start with the fact that we need about 30-35 grams a day.
I have specially selected those products in which we have no shortage. So that later they do not say that it is expensive for you. It does not grow here, we do not have it, and so on.
we need to eat on average:
| cabbage | 100 g (2.5 g) |
| Whole-grain bread | 100 g (6.5 g) |
| Walnuts | 50 g (3.5 g) |
| Boiled Beans | 100 g (6.8 g) |
| Carrot | 100 g (2.8 g) |
| Lettuce | 100 g (1.3 g) |
| Beetroot | 100 g (2.8 g) |
| Apple | 100 g (2.4 g) |
| Boiled Potatoes | 100 gr (3 gr) |
I specifically added resistant starch as it is a necessary component for the growth of normal microflora.
And so we got a total of 31.6 grams of fiber. And the total weight of the products that gave us all this is 850 grams.
Conclusion
of course, immediately there may be an objection:
- that I can not eat so much
- I have a swollen stomach
- I am puffy
- diarrhea
- other misfortunes
But you just have to train yourself. The blame for this may be your parents, who are feeding you incorrectly. It may not be enough to breastfeed or be on artificial nutrition properly, also your whole life, which consisted of many refined products, etc.
But it’s not too late in training yourself. Start gradually increasing your fiber intake.
It’s not so scary. in a person with normally functioning organs, adaptation will occur, and the body will then thank you.
Of course, this list is approximate. But you can certainly use our table. And find in those products that you consume the amount of fiber that they have. Add it all up and look at it and determine whether you are consuming enough or not enough fiber.
Find out more:
50 High-Fiber Foods per 100g
And I will say one more thought. If you already provide yourself with a sufficient amount of fiber. For example, according to such a list, as I said 850 grams, there may be more. Then you will have less space in your stomach for all sorts of nasty things, which is good in itself.