What is fiber for and how is it useful in a diet?

Translated by: Avramov Maxim - lover of healthy lifestyle and author of the website ilovemysport.ru Place in the ranking of authors: 37

(become an author)
Date:
2020-02-04
Views:
2,405
Rating:
5.0

Articles are loading...

Dietary fiber or cellulose is a type of carbohydrate that our body is unable to digest. Most carbohydrates break down into sugar molecules. But fiber is not one of them. It does not break down and passes through the body undigested. Fiber helps control hunger and regulate blood sugar levels.

General rules

A high-fiber diet is a type of low-calorie carbohydrate diet used to reduce body weight without causing crippling hunger.
What is fiber, and what properties of it allow people who practice a fiber diet to lose weight? Fiber (dietary fiber) is part of plant cells that are resistant to the effects of human gastrointestinal enzymes. In terms of chemical composition, it is a heterogeneous group of substances, including polysaccharides and lignin . Fiber includes pectins , protopectins , alginase , cellulose , hemicellulose , gum , chitin , phytin , alginates . At the same time, some of them (pectins, hemicellulose, alginase, gum) can dissolve and be partially broken down by intestinal microflora, while some (cellulose) do not dissolve in the body and are excreted almost unchanged. Sources of fiber in the diet are products of plant origin, and their content varies widely. The table below gives a general idea of ​​its content in products.

It should be noted that the products contain not just one, but different types of fiber, although in different concentrations. Thus, cellulose is found in the largest quantities in green peas, cabbage (Brussels sprouts, cabbage and broccoli), bran, second-grade wheat flour, cucumber peels, apples, peppers (red and green), and carrots. Hemicellulose is present in unrefined cereals, Brussels sprouts, bran, and mustard shoots. Gum - in legumes, oats.

Pectin is found mainly in apples, citrus fruits, carrots, potatoes, dry peas, red and white cabbage, wild strawberries, and strawberries. drinks made from freshly squeezed fruits.

Lignin - in radishes, peas, bran, beans, cereals, eggplants, strawberries. Therefore, the diet should include a variety of plant foods in order to provide the body not only with the required amount of fiber, but also with its different types.

The fiber intake rate is 25-30 g/day. To lose weight, your fiber intake can be increased to 35-40 g per day. To increase your fiber intake, you need to include more whole, natural foods in your diet by reducing your intake of non-fiber foods.

Foods rich in fiber perform the following functions in the body:

• It is a source of water-soluble vitamins and macro/micronutrients for the body.
• Normalizes blood sugar and cholesterol levels.
• It causes a feeling of fullness faster and remains in the stomach for a relatively long time.
• Helps cleanse the body of waste and toxins .
• Supports intestinal microbiocenosis and prevents the development of dysbiosis .

The basic principles of creating a diet for a diet enriched with fiber are:

• Vegetables (raw/cooked) must be consumed simultaneously with protein (meat and fish) products. Increase the amount of fiber-containing foods gradually.
• It is recommended to add bran to fermented milk products, soups, cereals, jelly, and juices.
• Eat fruits as often as possible as a snack; eat them with the peel; when preparing juices and smoothies from them, use the whole fruit with the skin.
• Boil cereals and legumes in water and eat without additives or with vegetable side dishes.
• Drink a sufficient amount of free fluid (2.5 - 3.0 l/day).
• Monitor the energy value of the diet and its balance in basic nutrients, since foods containing fiber are low-calorie.

A diet based on foods containing fiber for weight loss is a relatively simple program that allows you to adjust your body weight in a relatively short period of time at a relatively low financial cost. There are many options for diets of this type, the main difference of which is the list of products that are allowed to be included in the diet along with foods containing fiber.

These can be diets based on porridges with the inclusion of vegetables (bell peppers, tomatoes, garden herbs, cucumbers) and fruits (apples, pears), a protein diet with a lot of foods containing fiber (vegetables/fruits), a strict diet containing fiber and kefir, for which pharmaceutical fiber is used and even your usual diet with some restrictions and the inclusion of a sufficient amount of fiber-rich foods.

A diet based on fiber and kefir is especially popular . In a gentle version of the diet, the daily diet includes foods containing animal protein (chicken breast, cottage cheese, lean fish, egg white) in the amount of 100-150 g; foods containing complex carbohydrates and fiber - brown rice, legumes, buckwheat, oatmeal, whole grain bread, nuts, seeds and vegetable oils (linseed, olive, walnut, sesame oil in the amount of 30-50 g).

The rest of the volume comes from various vegetables - raw, baked, boiled, stewed and fruits. If desired, you can use pharmaceutical fiber and add it to ready-made meals and drinks. As a free liquid, you can drink green/herbal tea, still mineral water, freshly prepared juices, and fermented milk products.

At the same time, it is necessary to completely exclude from the diet white wheat bread, fatty red meat, canned food, baked goods, white rice, hard-melted animal fats, sausages, sugar, margarine, sweets, flour, fried and smoked foods, cheeses, pasta, spices and seasonings, chocolate, alcoholic drinks.

The energy value of such a daily diet is on average 1800-2000 Kcal, which allows you to reduce body weight by 3-5 kg ​​over the course of 1-2 weeks, and the absence of hunger makes the process of losing weight relatively comfortable.

For greater effectiveness, it is recommended to practice preliminary preparation of the body by eliminating smoked, fatty, fried foods, salt, sweets and alcohol from the diet for several days, expanding it with fermented milk products, vegetables/fruits.

Simple recipes for dishes enriched with fiber

Easy-to-prepare dishes will help replenish the lack of fiber in the body.

Russian salad

Components:

• cabbage - 20 g;
• apples - 2 pcs.;
• carrots - 2 pcs.;
• radish - 1 pc.;
• greens (dill) - 10 g;
• vegetable oil - 40 g;
• Chili pepper and 1 tbsp. l. vinegar.

Cabbage, peeled apples, carrots and radishes are finely chopped and mixed thoroughly. Season with vinegar mixed with salt and chili pepper. Vegetable oil is added to the resulting mass. The finished salad is laid out in a heap and sprinkled with chopped herbs on top.

Baked apples stuffed with dried fruits

Components:

• apples - 4-5 pcs.;
• prunes;
• hazelnut;
• dried apricots;
• almond;
• lemon;
• sugar - 80 g;
• butter - 20 g.

Dried apricots and prunes are soaked in water, then boiled for 5 minutes. Cut into cubes, mix with chopped nuts, butter and 40 g of sugar. The filling is placed in apples that have previously been freed from seed pods and some of the pulp. The fruits are laid out on a greased baking sheet, sprinkled with the remaining sugar and poured over with lemon juice. Apples are baked at 180 °C.

Fried mushrooms with nuts

Components:

• fresh white mushrooms - 0.5 kg;
• half a glass of shelled walnuts;
• medium-sized onion;
• butter - 80 g;
• cilantro;
• parsley;
• Apple vinegar;
• salt;
• ground pepper.

Mushrooms, salted and cut into slices, are fried in butter until fully cooked. Pour in vinegar mixed with pepper, mix with chopped nuts and onions. The finished dish is decorated with chopped herbs.

Kissel from dried apricots

Components:

• dried apricots - 30 g;
• water - 180 g;
• a teaspoon of starch;
• a tablespoon of sugar.

Dried apricots are poured with boiling water and infused for at least 2 hours. Sugar is added to the resulting infusion, brought to a boil. The mixture is cooked for about 30 minutes over low heat. The broth is filtered, the dried apricots are rubbed using a sieve. The resulting puree is combined with the broth and brought to a boil. All that remains is to pour in the starch diluted with cold water in a thin stream and bring the jelly to a boil, stirring constantly.

By enriching your daily diet with fiber, you can confidently expect the following changes for the better:

• comfortable digestion;
• soft regular stools;
• effective weight loss;
• strengthening the immune system;
• prevention of various diseases.

Additional benefits will come from moderate physical activity and healthy eating.

What else to read:

Authorized Products

A fiber diet includes soups based on vegetable broth with the addition of cereals, whole grain porridges cooked in water (buckwheat, pearl barley, barley, millet porridge).

Only brown, unpolished rice is allowed. Aromatic herbs (dill, parsley, basil, rosemary) and mild seasonings - paprika, allspice - are added to dishes.

The diet includes small quantities of chicken, rabbit, turkey, low-fat white fish, low-fat fermented milk products, low-fat cottage cheese, and chicken egg whites.

Both raw and cooked vegetables (cabbage, carrots, zucchini, eggplant, celery, beets, onions, garlic, radishes, asparagus, cucumbers, peppers, tomatoes) and various fruits (with the exception of grapes) should occupy a large share in the diet , bananas), which are recommended to be consumed with the skin.

It is necessary to include in the diet legumes, whole grain bread, bran, nuts, seeds, vegetable oils - flaxseed, olive, sesame, walnut oil. For drinks, it is recommended to use herbal and green teas, still mineral water, rosehip decoction, freshly prepared vegetable and fruit juices.

Table of permitted products

Fully or partially limited products

A fiber diet involves the complete exclusion from the diet of baked goods, sausages, animal and poultry meat, fatty fish, white rice, waffles, pasta, sugar, sweets (chocolate, cakes, cookies, jam, pastries, jam, candies, honey ).

Exclude cheeses, semolina, pickles, canned and smoked foods, fast food, dumplings, dumplings. It is not allowed to consume animal and cooking fats, as well as products based on them.

Canned fish, sauces, seasonings, spices, alcohol-containing and carbonated drinks, packaged juices, coffee are completely excluded.

Table of prohibited products

Advantages and disadvantages

Comments from nutritionists

Only healthy people can follow a high-fiber diet. A sharp and significant increase in dietary fiber content in the diet can cause bloating, diarrhea , and flatulence . The diet is not balanced in terms of basic food nutrients with a pronounced deficiency of proteins and fats. Staying on it for a long time can negatively affect your health.

Fiber is more effective for cleansing the intestines and the best option for its use is fasting days on fiber and kefir. Additional intake of water/fat-soluble vitamins and mineral supplements is recommended. Including a large amount of dietary fiber in the diet requires fluid intake at a level of 2.5-3.0 l/day. If there is a lack of fluid, there is a risk of constipation .

Let's sum it up

Having analyzed the beneficial properties and effects of fiber, we can conclude that it is very effective for weight loss. If you plan your diet correctly, your weight loss results will be impressive. The main thing to remember are the main points:

• Avoid sweets and baked goods. Instead of bread, use crispbreads that contain a lot of cereals in the shell. Fruits with yogurt or cottage cheese can easily replace desserts.
• Get active in sports. There should be at least an hour between workouts and meals.
• You need to drink a lot of water. Love the water. Remember that tea or juices are also food.
• Under no circumstances should you eat high-calorie foods at night. If you want to stop the headache, drink kefir with fiber and your body will immediately feel full.
• Include more fruits, vegetables, various cereals and soups in your diet. Just remember that porridge needs to be cooked in the inlet (sometimes it’s better to just add water), without adding oil, and soups in lean vegetable broth.
• Take evening walks and lead an active lifestyle.
• Remember that fiber will not only burn fat deposits, but will also have a beneficial effect on the entire body.

Post Views: 156

More on the topic >> Dried fruits for weight loss. Benefits and harms

Reviews and results

Reviews among people who have practiced this diet vary significantly. Despite good tolerance and the absence of a pronounced feeling of hunger, the results differ for everyone and amount to 2-3 kg per week.

• “... I practiced this diet for 14 days. True, I started it in the winter before the New Year, and since vegetables and especially fruits are quite expensive during this period, I used fiber purchased at the pharmacy. I add 1.5-2 tablespoons of fiber to a serving of porridge or a glass of kefir 2 times a day. My health improved somewhat, but I lost only a little weight - 2.7 kg in two weeks”;
• “... I liked the diet because I really love vegetables and fruits and increasing their content in my diet was not difficult for me. At the same time, I removed all fatty, salty and smoked foods from my diet. I was on a diet for 1.5 months. The result is 5.8 kg.”

Light diet

Products containing fiber are best for weight loss. The rules are simple:

• Consumption of products that contain at least 65% of it per day.
• Avoiding sugar, baked goods and alcoholic beverages.
• Avoid salt, fried and fatty foods (fatty fish can be consumed).
• Morning exercises and an evening walk in the fresh air are required.

If you approach these recommendations responsibly, you can lose up to 8 kilograms of excess weight in a week.