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 When looking for information on the fiber content of foods, you may come across various data. The specific content of dietary fiber in food depends on many factors - climatic conditions during growth, product variety, ripeness during harvesting, etc. Thus, it is necessary to take the content indicators as indicative.
Where to look for fiber?
It is very difficult to calculate the fiber content in the diet, but it is important to know foods with a high percentage of fiber. Most dietary fiber is found in bran (about 45 g per 100 g of product). Soybeans, beans, peas, poppy seeds, wheat germ rich in this substance (approximately 15 g per 100 g of product). Whole grain bread contains about 10 grams of fiber per 100 grams. artichokes, oatmeal, lentils and dried figs.
Fiber menu (approx. 20 g):
Breakfast: slice whole grain bread, cottage cheese, tomatoes, unsweetened fruit tea - the content of dietary fiber is about 5.5 g.
Afternoon snack: white yogurt with banana and a handful of nuts - the fiber content is about 3 g.
Dinner: pea soup, baked salmon with herbs, potatoes, vegetable salad (red peppers, tomatoes, radishes) - fiber content about 5 g.
Second afternoon snack: apple - fiber content about 3 g.
Dinner: vegetable risotto - fiber content about 3.5 g.
Fiber as a dietary supplement
Dietary fiber can be taken as a dietary supplement sold at pharmacies or health food stores. For the production of this type of fiber, apple peel, seaweed or grains are most commonly used.
When taking a dietary supplement, it is always important to follow the manufacturer's recommendations, especially not to exceed the recommended daily dose. As a rule, for fiber to fully perform its function in the intestine, it needs fluid, so the supplement should be taken with a glass of water.
According to experts, it is advisable to combine fiber in the form of a dietary supplement with fiber in its natural form (vegetables, cereals, etc.).
Soluble and insoluble - what's the difference?
Fiber is divided into soluble and insoluble. What is the difference between them?
Soluble fiber: Mainly found in fruits, legumes, and potatoes. Partially absorbed in the intestine and acts as a prebiotic (i.e. promotes the growth or activity of intestinal microflora). Excessive consumption can reduce the absorption of minerals (calcium, iron, zinc).
Insoluble fiber: Found in vegetables, whole grain breads, and bran. Increases the volume of stool in the colon, which it cleans. Therefore, it acts as a prophylaxis for a number of "diseases of civilization", incl. colon cancer.
Of course, even with regard to fiber, the rule of "just enough" should be followed. According to experts, eating more than 60 grams of fiber can lead to a number of complications. In addition to abdominal pain, it can lead to a violation of the absorption of essential trace elements, such as calcium, iron or magnesium.
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