Well, who among us has not heard of fiber? About its benefits for the body, its importance for dietary nutrition. Today, many different medications and dietary supplements have appeared, the basis of which is fiber, or dietary fiber, which, in principle, is the same thing. Let's figure out how beneficial fiber is for the body, where it is found, and whether this herbal product, so advertised by some network companies, is suitable for everyone.
General characteristics of fiber
Fiber or plant fiber is a complex form of carbohydrates found in the membranes of higher plants. It is also often called cellulose. People use it for food, as well as for the production of various industrial goods. From a chemical point of view, fiber is a complex polysaccharide responsible for the formation of the cell walls of higher plants.
Effectiveness of fiber for constipation
Fiber is a microscopic fiber found in most plant foods. The substance is sold in its pure form and can be purchased at a pharmacy. Once in the human body, it accumulates fluid and moisturizes the intestinal walls. When consuming fiber, stool becomes soft, moist and easily passes through the excretory tract.
Consuming fiber in your diet helps:
- stabilization of intestinal microflora;
- removal of waste, toxins and bile acids;
- better absorption of calcium and iron;
- stabilizing the volume and frequency of bowel movements;
- regulation of enzyme secretion for complete digestion;
- restoration and protection of the mucous membrane of the gastrointestinal tract;
- normalization of metabolism;
- stabilization of stomach acidity levels.
Regular consumption of fiber improves the functioning of the digestive system, normalizes processes, and promotes the full functionality of the body.
How to clean: rules of use
When using fiber to cleanse the intestines, certain rules must be followed:
- When introducing it into the diet, you should increase the amount of water you drink per day by 20-30%, since fiber swells with a sufficient amount of clean water.
- Exceeding the daily dose of 30 grams risks bloating and impaired intestinal function.
- You should pay attention to existing diseases and characteristics of the body, its reaction to the introduction of new elements into the diet: fiber from milk thistle can cause headaches or skin reactions, and fiber from flax seeds can have a laxative effect, which in case of diarrhea will significantly aggravate the problem.
- During periods of exacerbation of ailments of the gastrointestinal tract, taking fiber or foods high in fiber is prohibited.
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What foods are high in fiber?
There are 2 types - water-retaining (soluble) and sorption (insoluble). Most fruits, vegetables and cereals contain a healthy component.
| Product | Quantity in grams |
| Vegetables | |
| Carrots can be consumed raw or boiled. | 3.1 |
| Beet. It's better to eat boiled. | 3.7 |
| Cauliflower | from 2.6 to 5 (depending on the variety) |
| Spinach | 3.7 |
| Celery | 1.6 |
| Dry mushrooms | 11.5 |
| Boiled mushrooms | 2.4 |
| Eggplant. The best cooking option is baking. | 3.4 |
| Artichokes | 5.4 – 8.6 (depending on the cooking method) |
| Potato | 2,2 – 3,3 |
| Zucchini | 1 -1.2 |
| Pepper | from 2.1 to 2.9 |
| Legumes | 10-16 |
| Fruits | |
| Apple. It is advisable to consume it with the peel. | 4 |
| Avocado | 11 |
| Prunes | 6 pieces – 4 grams |
| Blackberries or raspberries | 6 grams per 100 grams of product |
| Kiwi | 3 |
| Plums | 1,4 |
| Pear. A positive effect is achieved by consuming fully ripe pears. | 3,1 |
| Banana. For constipation, eat ripe bananas. | 2,6 |
| Grains and seeds | |
| Bran | 42.8 per 100 grams of product |
| Lentils | 8 grams at 45 |
| Cereals | 10,6 |
| Fennel | 3.1 |
| Peanuts, pistachios | 10 gr. per 100 grams |
| Flax seeds, sunflower, sesame seeds | 9 to 100 |
When treating constipation, it is effective to use a special diet based on eating fiber-rich foods.
- Morning - 2 pieces of wholemeal bread, plum jam and 1 medium-sized ripe pear.
- Day – noodles (70 grams) made from wholemeal flour, boiled broccoli, salad with fresh pepper. It is recommended to drink juice or compote. An assorted fresh fruit salad is perfect for a snack.
- Evening – chicken fillet baked in the oven (200 grams), 3 slices of whole grain bread, baked vegetables.
Properly selected products will help eliminate the problem and stabilize the state of digestion.
What fiber is best to eat for constipation?
A person determines which fiber is more effective for constipation and how to take it to treat defecation disorders independently, guided by the wishes of a specialist. Soluble plant fiber helps moisturize the intestines and facilitate easy and rapid passage of feces through the rectum. Insoluble fibers are an excellent cleaner and natural sorbent. The substance binds and removes pathogenic toxins and contaminants, helps normalize microflora, promoting the growth of beneficial bacteria.
If a person doubts whether to choose natural products rich in components or directly pure ones, you need to study the qualities of the components.
There is not much fiber in food, but it is easily and quickly absorbed. The treatment method is suitable for children and elderly people whose gastrointestinal tract requires gentle influence. With chronic constipation, it is difficult for a person to take large amounts of food, and there is a feeling of a full stomach, heaviness, and bloating. The situation is similar for women during pregnancy. And nursing mothers are advised to adhere to a strict gastronomic diet so as not to harm the newborn’s digestion.
In its pure form it allows you to make treatment convenient and balanced. The person knows how much of the substance he took. Saves time and eliminates the need to consume large amounts of food.
Pharmaceutical preparations with fiber
The pharmacy sells a wide range of plant fibers. The price of the product is affordable, making it completely accessible to the consumer. Pharmacy products differ in the brand of the manufacturer and the product from which the extract was made.
Fiber, which can be purchased at a pharmacy for constipation, is made from:
- Oat bran. Prevents the accumulation of cholesterol plaques, normalizes the digestion process. Helps get rid of excess weight.
- Sesame seeds. Stabilizes normal intestinal microflora. Creates a protective barrier on the intestinal walls, preventing the proliferation of pathogenic microorganisms.
- Peanut kernels. Promotes complete absorption of nutrients. Improves protective functions, removes waste and toxins.
- Corn germ. Helps remove extra pounds. Normalizes the condition of the skin, promotes the growth of nails and hair.
- Wheat germ. Increases the body's protective functions, promotes tissue regeneration, and normalizes metabolic processes.
- Siberian from buckwheat bran. Helps quickly cleanse the body of various toxic deposits. Helps stabilize the process of absorption of nutrients.
- Flax seeds. Eliminates inflammatory processes, normalizes the urinary system, stabilizes intestinal function.
- Milk thistle fruit. Regulates intestinal motor function, adsorbs harmful substances, prevents disorders of the gastrointestinal tract, and has a laxative effect.
- Pumpkin seeds. Activates the work of the stomach and intestines, speeds up the process of food processing. Regular use stabilizes bowel movements, preventing constipation or diarrhea.
It is advisable to consult a nutritionist before purchasing and consuming such products.
Beneficial properties of fiber and its effect on the body
In addition to its beneficial effects on the gastrointestinal tract (cleansing, stimulation of gastrointestinal motility), fiber activates digestive enzymes in the intestines.
It is necessary to maintain normal microflora in the intestines and eliminates dysbiosis. According to some studies, fiber promotes the proliferation of beneficial microflora and also prevents the development of harmful microorganisms.
Medical sources indicate that dietary fiber is very beneficial for patients suffering from diabetes by reducing the rate of absorption of carbohydrates, which protects the body from a sharp increase in blood sugar levels.
Fiber removes toxins and waste from the body and reduces the concentration of harmful fats. Due to this, the liver also heals. Metabolic processes in the body begin to proceed faster, which contributes to weight loss, to the great joy of those who want to lose weight.
Interaction of fiber with essential elements
In medicine, essential elements are usually called substances that are indispensable for the functioning of the body. Fiber interacts with bile acids and water, affecting fat and glucose metabolism in the body. Excess fiber makes it difficult to absorb iron, as well as some vitamins and minerals. Dietary fiber neutralizes the effects of certain medications. In particular, psychotropic substances, antidepressants.
Signs of lack and excess of fiber:
Signs of lack of fiber in the body:
- overload of the body with waste and toxins (unpleasant body odor);
- problems with blood vessels;
- sluggishness of the gastrointestinal tract;
- exacerbation of diabetes mellitus;
- excess weight.
Signs of excess fiber in the body:
- flatulence, bloating and other intestinal disturbances (diarrhea, constipation);
- nausea, vomiting;
- disturbance of intestinal microflora and gastrointestinal motility.
Fiber for beauty and health
The optimal amount of fiber in the body eliminates the feeling of hunger and stimulates metabolism. That is why fiber is one of the tools in the fight against extra pounds.
Low-carbohydrate, high-protein diets cause some gastrointestinal discomfort but are nonetheless popular for their effectiveness in weight loss. By slightly modernizing such a diet, supplementing it with foods rich in fiber, you can improve the health of your body and even speed up weight loss.
Clean skin and rosy cheeks are associated with the proper functioning of the gastrointestinal tract. And fiber and products containing it are just what you need! It is used as one of the main means, the use of which leads to the improvement of the entire body.
That is why fiber can be considered one of the nutritional components necessary not only to maintain health, but also external attractiveness.
We have collected the most important points about fiber in this illustration and would be grateful if you share the picture on a social network or blog with a link to this page:
Editor of the “Nutrients” section Lyudmila Malakhova, © Food+
Discuss
Which is better, fiber or bran for constipation?
Bran is a product of grain processing. After the grain is ground into flour, what remains is the husk, the hard shell. These components are pressed and used for further processing. Bran has a high concentration of beneficial microelements, including fiber.
According to reviews, the effect of using bran in its pure form is almost identical. However, products have different levels of calories, proteins, fats, and carbohydrates. There is no fundamental difference in the treatment of constipation from the use of such ingredients. If a person intends to lose weight, it is better to use the substance in its pure form; the bran contains starch, cellulose, and other plant impurities.
Fiber is a necessary healthy element and is effective in the treatment and prevention of constipation. To avoid harm to your health, you should consult a specialist before changing your diet.
The article was approved by the editors
Contraindications
Eating and cleansing fiber is not for everyone. It is better not to use this cleaning method in the following cases:
- pregnancy and breastfeeding, you should allow children to take it with caution;
- intolerance to some components included in the composition;
- colitis, stomach ulcer, intestinal ulcer, acute forms of gastritis, inflammation of the esophagus;
- In case of exacerbation of other diseases, you should consult a doctor.
Consequently, how a person feels and looks directly depends on the diet and condition of the body. Fiber is one of the few safe and natural aids for all body systems. The intestines play an important role in maintaining health, so you should pay due attention to the foods you eat and help the body, not forgetting about cleansing it.
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