We have heard many times from doctors, nutritionists, popular TV presenters and all-knowing girlfriends about the magic word “fiber”, which can cleanse our body of waste and toxins.

What kind of miracle is this? In fact, it is correct to talk not about fiber, but about dietary fiber. Dietary fiber is complex carbohydrates that are not digested in the human gastrointestinal tract. More precisely, human digestive enzymes are not able to digest it, but the beneficial intestinal microflora copes with this task quite well.

All dietary fiber contained in food products is usually divided into six types: cellulose, fiber, hemicellulose, pectins, lignin and the so-called mucilage and gums. I would like to draw your attention to the fact that based on the information available on the Internet, it is impossible to determine how much fiber is in a given product and how much gum, cellulose or pectin is in it.

Perhaps reference books have been compiled on this topic for narrow specialists in the food industry or doctors, but no one has provided them for general use on the network; by and large, the available information is very approximate and not always reliable. But it is very important what kind of dietary fiber is contained in the food on our table. And that's why. Dietary fibers differ in composition and properties.

All of them are classified by water solubility into:

water-soluble: pectin, gums, mucus, starch - it is believed that they better remove heavy metals, toxic substances, radioisotopes, cholesterol.

water-insoluble: cellulose (fiber), lignin - these retain water better, promoting the formation of a soft elastic mass in the intestines and improving its excretion.

Roughly speaking, fiber is the membrane of plant cells, and pectin is a substance that binds plant cells together. Physiologically, the difference is felt in this way - if there is more pectin in the foods consumed, then the digestion time of food is delayed. If there is more fiber (cellulose), it is shortened. Anyone who has ever suffered from constipation will understand what I'm talking about.

Actually, the names speak for themselves - coarse dietary fiber (fiber) and soft dietary fiber (pectin).

For even greater clarity, I will give an example: an apple. Beautiful, juicy, healthy and other blah blah. Let's look at the numbers: 100 g of the edible part of apples contains 0.6 g of fiber, 1 g of pectin (average). As you can see, fiber is almost two times less than pectin. Therefore, some people who are prone to constipation, due to the physiological structure of the intestines (dolichosigma, extra loops of intestine, etc. pathologies that are detected during colonoscopy or irrigography), after eating a lot of apples, especially after cutting off the peel, will wait for the urge to visit toilet room even longer than without apples. Now, if they ate the peel alone, they would get the effect - after all, cellulose (fiber) is found mainly in the peel, and pectin is found in the pulp.

Many mothers have encountered a problem: after introducing apples into complementary foods, their babies began to retain stool. But to most people the phrase “apples and constipation” seems wild and absurd. Why, apples are full of fiber! Why doesn't it work? Try giving zucchini puree or carrot juice and your stool will improve.

What is dietary fiber for?

Water-soluble dietary fiber: gums and pectin bind to bile acids in the intestines (forming a gelatinous gel-like mass in the stomach), thereby reducing fat absorption and lowering cholesterol levels. In general, they delay the movement of food through the gastrointestinal tract, envelop the intestines, protecting it if there are ulcers or erosions on it. Therefore, on a diet with diseases of the gastrointestinal tract, cholecystitis, enterocolitis, it is useful to eat not raw fruits, but baked ones, with the peel removed. In addition, gums and pectin slow down the absorption of sugar after meals, which is useful for diabetics.

Water-insoluble dietary fiber: cellulose (fiber) and lignin bind water in the intestines, thereby adding volume to “gastrointestinal waste”, promote faster bowel emptying, which is the prevention of such consequences of constipation as spasmodic colitis, hemorrhoids, colon cancer, varicose veins rectum.

In the instructions for dietary fibers sold in pharmacies, you can find out that they bind xenobiotics, heavy metals, radioactive isotopes, ammonia, divalent cations and promote their removal from the body. In fact, they have an enterosorbing, detoxifying, and antioxidant effect.

But it is wrong to lump all dietary fiber under the same brush, under the name “fiber.” For people who do not have digestive problems, and the gastrointestinal tract works like clockwork, excess intake of some dietary fiber, namely fiber, risks diarrhea and flatulence.

How much dietary fiber does a person need?

Nutritionists in most countries believe that a person simply needs ballast substances in the form of dietary fiber. But there is no consensus on how much there is in grams. The American Dietetic Association has set a guideline of 25-30 grams of fiber per day. Russian nutritionists recommend 20-25 g of fiber per day. This is an indicator for the average person, without physiological deviations.

In case of any diseases, the doctor can adjust the norm. So, in some cases, the amount of dietary fiber, and in particular coarse fiber (fiber), can be increased to 40 g per day (in sports medicine, recommendations are from 35 to 50 g of fiber per day). Or, on the contrary, it is reduced, although in most cases, if you describe the diet of an ordinary person (not a vegetarian) by nutritional value, then at most 15-17 g of fiber per day is gained - too much refined food in our lives.

The recommended dose of pectin for ordinary population groups is 4 g per day for adults, and 2 g for children. With an increased radioactive background, the pectin rate should be increased to 15 g per day. Excess pectin in the body can cause allergic reactions, fermentation in the colon, accompanied by flatulence and decreased digestibility of proteins and fats. Have I already mentioned that dietary fiber is only found in plant foods? No, well, you guessed it yourself. But the content of dietary fiber, or rather pectin and fiber, varies greatly.

Products containing dietary fiber

Vegetables

Products	Pectins	Cellulose	Total carbohydrates
Eggplant	0,4	2,5-3,3	5,5-7
Zucchini	0,8-1	1	3,5-5
White cabbage	0,1-0,6	2	6,5-6,7
Cauliflower	0,6	2,3-2,7	6,3-6,5
Potato	0,5	0,8-2	13-26
Bulb onions	0,4	2,8-3	8,2-11
Carrot	0,6-0,8	2,5-3,5	9,6-11
Beetroot	0,8-1,4	0,9-2,5	10,8-11,5
cucumbers	0,4	0,8-1,1	3-3,5
Patissons	0,3	0,9-1,3	3,8-4,1
Sweet pepper	0,3	1,5-2	4,-8,5
Radish	0,3	1,6	3,8-5
Pumpkin	0,3	0,5-2	5,8-6,5
Tomatoes	0,3	1,4	3,8-5

Berries and fruits

Products	Pectins	Cellulose	Total carbohydrates
Apricots	0,4-1,3	2	11,1
Quince	0,5-1,1	3,5	13,2
Avocado	0,1	5,5-6,7	7,5-8,5
A pineapple	0,1	1,2	13
Oranges	0,6-0,9	1,5-2	11,5-11,8
Watermelon	0,05	0,4	8
Banana	0,9	2,6	23
Cherry	0,2-0,8	1,8	12,2
Grape	0,6	0,6-0,9	17,2
Pomegranate	0,01	4	18,2
Grapefruit	0,5	1,1	8,4
Pear	0,8-1	3,1	15,5
Melon	0,4	0,9	8,3
Strawberries	0,5-1,4	1,4-2,2	9,7-10,5
Raisin	1,6	3,8	78-79
Dried figs	5,5-6	9,8-10	64-64,5
Kiwi	0,3	3	14,5-14,7
Dogwood	0,6-0,7	1,1-2	12-17
Strawberry	0,7	1,4-2,2	9,7-10,5
Cranberry	0,5-1,3	4,6	12-12,2
Gooseberry	0,7-0,9	3,5	11-12,5
Dried apricots	1,5-2	7,3-7,5	51-62
Lemon pulp	0,5-0,7	1,1-1,2	9,3-9,5
Lemon zest	1,9-2,5	10-10,6	16
Raspberries	0,3-0,7	6,5	12
Tangerines	0,4-1,1	1,8	13,4
Plum	0,9-1,5	1,4-1,6	11,4-11,8
Red currants	0,4-0,7	4,1-4,3	13,5-13,8
Black currant	6-6,5	4,5-4,8	15,4
Sea ​​buckthorn	2,3-2,6	2	7,8
Peach	0,7-1,2	1,5	9,7-10
Pomelo peel	6,8-5	10	25
Dates	2,2-2,5	8	75-80
Persimmon	1,5	1,5-3,5	17
Cherries	0,4-0,6	2,1	16
Prunes	1-1,5	7	64
Apples	0,9-1,7	1,5-2,4	13,5-13,8

Cereals, grains and legumes

Products	Pectins	Cellulose	Total carbohydrates
Buckwheat	0,8-1	8,8	56-70
Peas	0,6	23-25,5	49,5-60
Corn	0,5	2-4	70-74
White chickpeas (kabuli)	2,7	1,2-2	65-71
Chickpeas brown (desi)	2	4-6	51-65
Soft wheat	0,5	2,3-2,7	70-71
Durum wheat	0,7	10-10,8	71-71,5
Millet	0,7	13,7-14,3	66-72
Oats	7,7-7,8	10-12	66-67
Long grain white rice	1	1,7-2,2	79-80
White rice round	0,9	2,8	77-79
Brown rice	1,8	3,3-3,5	76-77
Wild rice	1,4	6-6,2	74-74,5
Rye	7,9	14,6-15,1	69-75
Soybeans (beans)	0,05-0,1	9-13,5	30-30,5
Barley	0,5-1,2	14,5-16,5	74,5-76,5
Beans (dry beans)	0,4-0,5	20-24	59-60
Dry lentils	1,5-3,3	7,2	60

Nuts and seeds

Products	Pectins	Cellulose	Total carbohydrates
Peanut	4	8	16-17,5
Brazilian nut	0,2	6,5-7,5	12-12,3
Walnut	0,8	6,5	13,5-13,7
Pine nut	0,15	3,5-3,7	13-13,1
Cashew	0,2	3,3-3,6	32,7-33
Sesame	0,4	5,5-11,2	23-23,4
Flax-seed	1,8-3,3	24-25,5	28,9
Poppy	0,5	19,5	28,1
Almond	0,2	12,2	21,7
Sunflower seeds	0,8-1,9	13-16	20
Pumpkin seeds	0,3	6-13	10,5-11
Pistachios	0,4	10	27,5-28
Hazelnut	0,3	11	17

The amount of pectin substances may vary for various reasons. The first is the varietal qualities of vegetables and fruits. Take a closer look at pears, remember how different they are - with thin skin (conference pear), with thick skin (Chinese pears). In addition, during storage, the amount of pectin in fruits decreases, so it is healthier to eat fresh fruits and vegetables.

The amount of fiber also varies depending on the variety; this is clearly seen in the example of the now popular chickpea. There are two types on sale: white chick-pea desi chickpeas, which are yellow in color, dry, dirty yellow or gray, and brown chick-pea kabuli chickpeas (popular in India), they are dark brown, dry, almost black. The pectin and fiber content, as well as the total carbohydrate content (almost 1.5 times more starch in white chickpeas), differ greatly. In addition, the amount of dietary fiber and total carbohydrate content depends on whether you use peeled chickpeas (without shells) or unshelled chickpeas in your dishes. I collected this article literally from bits and pieces of reference books, not only Russian-language ones, for example, “Dietary fiber profile of food legumes” by Sarhad J. Agric. Vol. 23, No. 3, 2007.

By the way, in addition to pectins and fiber, some products contain other dietary fibers - mucus - substances of various chemical compositions, mainly polysaccharides, but close to pectins. They selectively absorb other harmful substances in the intestine, reducing putrefactive processes in it, promoting the healing of its mucous membrane and removing excess cholesterol from the body. Their source is primarily flaxseed (6-12%), mucilages are also present in rye grain.

Summarize: the richest in fiber, and dietary fiber in general, are primarily legumes, nuts and seeds, especially flaxseed, whole grain flour, then vegetables (especially onions, carrots and beets), fruits (especially avocados, dried fruits) and berries (especially cranberries , raspberries, black currants). Moreover, fruits have the highest content of dietary fiber in their peel.

You shouldn’t discount some spices, such as cinnamon. It is very rich in dietary fiber. I couldn’t find information about how much pectin it contains and how much fiber it contains; we only know that the total amount of dietary fiber is 53 g per 100 g, which is more than half. So cinnamon enriches baked goods not only in taste, but also structurally.

How much and what to eat to get enough fiber

To gain the required amount of fiber 25-35 g, you need to eat a lot of vegetables and fruits, for example, 1 kg of apples or 1 kg of pears, or 1 kg of carrots, or 1 kg of cabbage or 1 kg of pumpkin, 1.5 kg of apricots, or 2 kg melon. You can gorge yourself on berries - just half a kilo of currants! But you won't eat that much every day.

One of our main suppliers of dietary fiber is bread - rye (8.3 g of fiber per 100 g of bread), grain (8 g of fiber), doctor's roll (with bran - 13 g of fiber), cereals (oatmeal - oatmeal, buckwheat - 10-11 g fiber). But count how much bread you eat? A slice of bread weighs 20-30 g, one large plate of oatmeal weighs only 40 g of cereal. A large bowl of buckwheat contains only 8 grams of fiber.

Children especially lack dietary fiber, in particular fiber; it is difficult to get them to eat vegetable salads, whole grain bread, and legumes. Nuts and dried fruits save.
If you reconsider your diet and start eating more foods rich in fiber, one not entirely pleasant moment appears - an increase in the amount of carbohydrates or fats and total calorie content. The fact is that fruits and dried fruits, for example, contain a lot of sugars in addition to dietary fiber, and fats in nuts.

In the same apples, in addition to pectin and fiber, there are 10 g of sugars for every 100 g of weight, in prunes - 38 g of sugar. The average carbohydrate norm for a person is 250-450 g (depending on weight and physical activity). The situation is the same with nuts and seeds - you can go over the fats, the norm of which is approximately 40-50 g per day.

I tried to create a daily diet for the day, from the most common foods, so as to more or less bring it closer to the norm. Honestly, it's not that easy! Do not judge strictly, an approximate option for a day, which should be divided into 5-6 meals:

• 120 g (5-6 slices) rye bread,
• 200 g cottage cheese 5%,
• 200 g boiled long grain rice,
• 200g boiled pasta,
• 100 g boiled chicken fillet,
• 200 g pink salmon baked without oil,
• 200 g fresh cucumber (1 cucumber),
• 150 g fresh tomato (1 small),
• 10 g vegetable oil (tablespoon),
• 100 g tangerine (2 small ones),
• 500 g apples (2 large or 3 medium),
• 60 g sugar (10 teaspoons for tea or coffee),
• 20 pieces (20 g) almonds.

Total: 130 g of protein, 44.6 g of fat, 275 g of carbohydrates, of which 39 g of dietary fiber, a total of 2054 kcal. Designed for a person with an energy requirement of 2000 calories (+/- 50), doing recreational strength training 3 times a week, and not trying to lose weight. You can replace vegetable oil with butter by adding it to the side dish; then you will have to eat the vegetables raw so as not to overdo it with fats and calories.

Diet option: remove all apples from the above list, add a plate of boiled lentils (200 g) and get: 140 g of proteins, 43 g of fat, 210 g of carbohydrates, of which 39 g of dietary fiber, a total of 1811 kcal - a more fitness option - a slight deficit calories and fewer carbs will help you lose some fat.

Another diet option: we completely remove sugar, replace it with 100 g of prunes (1 piece without pits weighs 8-10 g), then the hated lentils can be replaced with a portion of 300 g of potatoes baked in spices (without oil or with a drop of oil). We get: 134 g of proteins, 44 g of fats, 224 g of carbohydrates, of which 38.6 g of dietary fiber, a total of 1849 kcal.

Sometimes there are times when there is no desire or opportunity to eat vegetables and fruits. Most often, this is in the process of losing weight. Here carbohydrates (sometimes fats) are cut. And they cut it very much - less than 100 g per day. But then the intake of dietary fiber decreases very sharply, literally down to 2-4 g. This threatens a serious disruption of the regularity of “stool”. In such cases, special products with a high fiber content come to the rescue: wheat, oat, rye bran (25-55 g of fiber), flaxseed flour (25 g of fiber), soy flour (14 g of fiber).

But, perhaps, each of these products should be devoted to a separate article...

Fiber, or water-soluble and water-insoluble fiber, supplied with foods, is not affected by enzymes in the gastrointestinal tract. They bind waste and help remove it from the body. Products rich in fiber cleanse the intestinal walls, are necessary for the digestive system, metabolic processes, prevention of hemorrhoids, colon tumors, myocardial infarction, etc.

What is fiber

The cell walls of plants, with the exception of algae, are made of fiber. This is a fairly strong and tough substance.

At high magnification, it looks like a bundle of long fibers connected to each other. They are elastic and durable, resistant to the action of digestive enzymes.

Fiber provides little energy and is poorly absorbed. But dietary fiber is necessary for the functioning of the body and the prevention of various diseases.

There are six types of dietary fiber: cellulose, hemicellulose, pectins, lignin, mucilage, gums.

The walls of plant cells are made of cellulose. Hemicellulose, pectins and lignin are intercellular. Mucus is isolated from seaweed and the seeds of some plants. Gums - from the stems and seeds of tropical flora.

Dietary fiber absorbs moisture well and doubles its volume. The shells of grains (bran) are able to absorb water five times their weight.

Flour products contain almost no fiber. It is completely absent from animal products.

Insoluble fiber

Water-insoluble fibers - cellulose, lignin - are found in cabbage, green peas, apples, carrots, and cucumber peels.

Cellulose is a carbohydrate, absorbs water well, gives waste volume and the necessary moisture, accelerates its passage and evacuation from the intestines.

Lignin is not a carbohydrate, binds bile acids well, and helps reduce blood levels. Reduces the risk of gallstones. During storage, its amount in vegetables increases.

Insoluble fiber normalizes. It is needed to prevent chronic constipation, which affects up to half of the adult population.

Every day, the body gets rid of a lot of waste that is formed after the breakdown of food. The increased volume of waste by insoluble fiber stimulates peristalsis - a wave-like contraction of the intestinal walls, making regular bowel movements necessary, and preventing constipation.

Eating foods containing insoluble fiber cleanses the intestinal walls. The fiber "washcloth" effectively captures and evacuates waste.

Supporting natural physiological processes in the intestines by consuming fiber increases the body's defenses and strengthens.

Waste that is not evacuated in a timely manner rots and ferments, and pathogenic microflora develops in the intestines.

In turn, it produces a lot of waste that destroys the mucous membrane, is absorbed into the blood, and contributes to the development of diseases of the digestive system and the formation of tumors.

Water-soluble fibers

Water-soluble fibers - pectins, resins (legumes), alginase (algae), hemicellulose (barley) - when absorbing water, do not swell like cellulose, but turn into a bulky jelly with astringent properties. They slow down the absorption of carbohydrates and fats, give a quick feeling of fullness, and contain few calories.

After consuming them, your blood sugar level rises more slowly. The amount of insulin, which promotes fat deposition, decreases, and excess weight does not accumulate.

The plant needs pectin substances for the firmness and elasticity of tissues and to counteract drought. Pectins and resins contribute to long-term storage of the product.

In the large intestine, pectins are broken down by microflora, maintaining the acid balance. In turn, the acidic environment helps to destroy pathogens.

Products rich in water-soluble fiber normalize the activity of internal microflora, help cope with flatulence, and reduce the content of putrefactive bacteria in the intestines.

Standards for consuming fiber products

It is believed that during the day it is necessary to consume foods containing a total of up to 30 g of fiber.

Some researchers believe that the rate of dietary fiber consumption depends on age and recommend taking fiber:

• up to 50 years: women – 25 g, men – 38 g;
• after 50 years: women – 21 g, men – 30 g.

The beneficial effect of dietary fiber is enhanced if the products contain vitamins C and E and beta-carotene.

How to take fiber

The diet should remain varied, consisting of various types of greens, fruits, vegetables, and grains. It is preferable to consume the whole fresh vegetable or fruit, and do not prepare puree or juice from it.

Nutritionists suggest adhering to the following rules for taking fiber (in proportions of the daily diet):

• vegetable salads, greens – 1/4;
• fresh fruits – 1/4;
• root vegetables subjected to heat treatment – ​​1/4;

The remaining 1/4 of the daily diet consists of:

• carbohydrates: cereals, bread, sugar – 1/10;
• : nuts, milk and dairy products – 1/10;
• fats: animal and vegetable fats – 1/20.

You should gradually include fiber in your diet and reach the recommended level within a month or two. Otherwise, it may swell and the stool will be disturbed.

The benefits of fiber

The inclusion of dietary fiber products in the diet is especially necessary for the female body. Fiber accelerates the removal of excess sex hormones estrogen - a common cause of genital tumors in women.

Estrogens end up in the intestines with bile. Eating foods rich in dietary fiber removes hormones from the intestines, and their levels in the blood drop.

When estrogens are retained in the intestines for a day or longer, they are reabsorbed into the blood.

Thus, the more plant fiber in food, the lower the risk of developing tumors and heart diseases.

Raw foods that have not been subjected to heat or mechanical processing (mashed potatoes) contain more healthy fiber. There is a lot of it in porridges.

• Oatmeal contains a lot of fiber, which envelops and relieves inflammation of the gastric mucosa.
• Wheat porridge promotes the activity of the brain, heart, blood vessels, and organs of the digestive system.
• Millet porridge improves intestinal motility, normalizes fat metabolism and blood glucose levels.
• Barley porridge is especially useful for metabolic disorders, it creates a feeling of fullness for a long time, and has a mild laxative effect.

You can add berries, nuts, fruits, and raisins to porridge.

It is worth giving up cakes and buns. Eat bread with bran or wholemeal flour.

Fiber foods are good to eat throughout the day, not just for breakfast.

A low-fat, high-fiber diet is beneficial in treating diabetes.

Fiber and constipation

The cause of constipation - retention of stool for more than two days, difficulty in bowel movement - may be a lack of fiber in foods or taking certain medications.

When stool is retained, the colon mucosa comes into contact with feces for a long time and is gradually destroyed by carcinogens.

If you are prone to constipation, you should exclude or limit easily digestible foods - fish and meat soups, white bread, mashed potatoes, etc.

At the same time, include foods rich in plant fiber. For example, nuts. They are high in calories, but contain a lot of dietary fiber. A table showing which foods contain fiber is presented below in this article.

On the other hand, including dietary fiber in the menu for general health can cause constipation if you do not drink enough fluid - up to 2 liters per day.

A certain indicator of sufficient fluid intake in the body is the color of urine. If it is light, there is enough water. A rich yellow tint indicates a lack of moisture.

You should not take liquid immediately after eating fruit (for example, apples) so as not to cause increased gas formation.

Popular recipes with fiber for constipation

If you have constipation, you should try the following recipes with foods that contain fiber.

1. Coarsely grate 100g carrots and 100g cucumbers, add 5g, 5g seeds. Eat at night.
2. Grate 200g of fresh pumpkin with peel, add 100g of grated boiled pumpkin. Use in three doses.
3. Coarsely grate 300g of boiled beets, add 50g of shelled walnuts, 150g of prunes. Consume 100g of the mixture three times a day. Treat for two days.

List and table of foods containing fiber

Vegetables and fruits often contain both soluble and insoluble fiber. For example, the peel of apples contains insoluble fiber, and the pulp contains soluble fiber.

On the other hand, the peels of purchased vegetables and fruits may contain harmful substances. For example, cucumbers cleanse the entire body and have a diuretic effect. But their peel accumulates nitrates, so it is better to peel store-bought cucumbers before using them.

Below is a list of different foods that contain dietary fiber:

Table of foods containing the most fiber

Product (100g)	Fiber content (grams)
Beans
Green peas	6,00
Beans (beans)	3,70
Lentils	3,70
Greenery
Fennel	4,30
Spinach	2,70
Dill	2,60
Green onion	2,10
Lettuce with dense leaves	2,10
Parsley (greens)	1,80
Celery (leaves)	1,40
Asparagus	1,30
Green salad	0,50
Grains
Wheat bran	12,00
Oats	10,70
Unpeeled rice	9,00
Puffed corn	3,90
Boiled corn	3,10
Oat flakes "Hercules"	3,10
Bran bread	2,20
Rye bread	1,10
Millet	0,70
Wheat bread	0,20
Cereals
Buckwheat	10,80
Oatmeal	2,80
Millet groats	2,70
Pearl barley	2,00
Rice groats	1,40
Barley groats	1,40
Vegetables
Broccoli	3,30
Brussels sprouts	3,00
Bulb onions	3,00
Carrot	3,00
Horseradish (root)	2,80
Cauliflower	2,10
Beet	2,10
White cabbage	2,00
Radish	1,80
Radish	1,50
Turnip	1,50
Eggplant	1,30
Tomatoes	1,20
Pumpkin	1,20
Potato	1,10
Sweet pepper	1,10
cucumbers	0,70
Zucchini	0,40
Nuts
Peanut	9,00
Almond	9,00
Hazelnut	6,10
Hazelnut	6,00
Fruits
Unpeeled apples	4,10
Dates	3,60
Dried apricot	3,50
Dried apricots	3,20
Pomegranate	2,50
Peaches	2,50
Orange	2,40
Plum	1,40
Lemon	1,30
Fresh apricot	0,80
Banana	0,80
Tangerines	0,80
Grapefruit	0,70
Pear	0,60
Melon	0,60
Watermelon	0,50
Berries
Dried figs	5,30
Raspberries	5,10
Sea ​​buckthorn	4,70
Strawberries	4,00
Rose hip	4,00
Grape	3,30
Raisin	3,20
Prunes	3,20
Black currant	3,00
Rowan chokeberry	2,70
Red currants	2,50
Gooseberry	2,20
Blueberry	2,20
Blackberry	2,00
Cranberry	2,00
Cowberry	1,60
Cherry	1,50

Proper use of bran

Bran is the product that is richest in fiber. Taking them facilitates bowel movements and normalizes metabolism.

Ground bran. Before use, brew the recommended daily dose with boiling water. After half an hour, drain the water and squeeze out the bran a little. In this form, add to kefir, porridge, salads.

Fry store-bought bran on a baking sheet in the oven at 200C for 10 minutes. Store in a cloth bag on the bottom shelf of the refrigerator.

Granulated bran. Immediately before use, add to kefir, milk, soup. They often contain seaweed and vitamins, which make the product healthier.

Bran is sold in pharmacies or supermarkets.

You should start taking bran gradually, brewing 1 teaspoon three times a day. Within two weeks, increase the daily dose to 3 tbsp. After two months, stop taking it and eat other foods rich in fiber.

Wheat bran has the softest plant fibers. Rye bran is easily digestible. Oat bran has the coarsest structure.

For health improvement and weight loss, it is better to start taking it with a wheat or rye variety.

Harm and contraindications

Some people include fiber-rich foods in their diet to treat gastrointestinal diseases. Despite the increase in complaints, they continue to take plant fibers, which are so beneficial to the body.

In this case, it is worth consuming less healthy products that have undergone mechanical and thermal processing, rather than being treated with coarse insoluble fiber, which can injure the weakened mucous membrane of the digestive system.

Long-term consumption of fiber in large quantities, and, as a result, long-term violation of the principles of rational nutrition can lead to nutritional diseases - associated with improper or insufficient nutrition.

The intake of foods containing fiber should be limited in case of inflammatory bowel diseases or accelerated peristalsis.

Plant fibers should not be included in the diet of children under 5–6 months, as it can cause diarrhea and intestinal colic (paroxysmal pain). It is better to give clarified juices without pulp to little ones.

Eating foods rich in fiber can cause.

In older people, taking large amounts of plant fiber for constipation can lead to fecal incontinence.

You should not take products with plant fibers during an exacerbation of the duodenum. During periods of remission (weakening or complete disappearance of symptoms), administration is possible.

For diarrhea, plant fibers are contraindicated until stool consistency is completely restored.

Insoluble fiber is rough on the digestive tract and irritates the intestinal walls. The body receives an incentive to completely get rid of its contents as soon as possible.

With long-term use, the body thickens the mucous membrane, its sensitivity decreases. At the same time, its ability to absorb nutrients deteriorates.

At a certain point, you have to increase the dose, otherwise the proven method of getting rid of constipation stops working.

Reduced digestibility of food, spasms, as well as ulcerative colitis, sticking of intestinal walls, and other diseases of the digestive system can be a consequence of consuming excessively coarse insoluble fiber. Or, conversely, insufficient intake of dietary fiber.

Modified: 02/11/2019

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.

Fiber-rich foods

The indicated amount is approximate amount per 100 g of product

+ fruits, berries and dried fruits rich in fiber:
Raspberries	5,1		Black currant	3,0		Gooseberry	2,0		A pineapple	1,2
Strawberries	4,0		Dried apricots	3,2		Quince	1,9		Avakado	1,2
Dates	3,5		Figs (fresh)	3,0		Olives	1,5		Peaches	0,9
Banana	3,4		Red Ribes	2,5		Orange	1,4		Apricots	0,8
Raisin	3,1		Cranberry	2,0		Lemon	1,3		Grape	0,6
+ vegetables, roots and greens rich in fiber:
Corn	5,9		Rhubarb (stalks)	1,8		Pumpkin	1,2		Sorrel	1,0
Dill	3,5		Radish	1,5		Carrot	1,2		Cauliflower	0,9
Horseradish	2,8		Sweet green pepper	1,4		White cabbage	1,0		Cucumbers (ground)	0,7
Parsley root	2,4		Sweet red pepper	1,4		Celery	1,0		Green onion	0,9
Parsnip	2,4		Turnip	1,4		Potato	1,0		Radish	0,8
+ fiber-rich beans, nuts and seeds:
Peanut	8		Chestnut	6,8		Peas	5,7		Lentils	3,7
Brazilian nut	6,8		Sunflower seeds	6,1		Beans	3,9		Coconut	3,4
+ breads, pasta and cereals rich in fiber:
Oat groats	2,8		Oat flakes “Hercules”	1,3		Pearl barley	1,0		Millet. bread flour 1 tsp.	0,2
Corn bread	2,5		Buckwheat porridge kernel	1,1		Rice porrige	0,4		Supreme pasta varieties	0,1
Corn grits	1,8		Rye bread	1,1		Wheat porridge	0,7		Wheat flour 1 tsp.	0,2
Barley grits	1,4		Peas	1,1		Semolina	0,2		Pasta 1 s.	0,2

Daily fiber requirement

On average, a person's daily fiber requirement ranges from 25 to 35 grams per day. Some nutritionists advise that if you have a poor diet, low in fiber, consume about 1 tbsp. wheat or rye bran - the leader in the content of such healthy dietary fiber. Also, fiber is sold at the pharmacy, but this is a last resort; it is still better to normalize your diet. It is said that ancient people consumed up to 60 grams of dietary fiber per day!

The need for fiber increases:

• With age. The body's greatest need for fiber begins at age 14 and lasts until age 50. Then the need for plant fibers decreases by 5-10 units.
• During pregnancy, the volume of food consumed increases proportionally.
• With sluggish functioning of the gastrointestinal tract. In this case, fiber normalizes intestinal function.
• When the body is slagged. Plant fibers act as a broom, cleaning the intestinal walls.
• For vitamin deficiencies and anemia. The body is cleansed, the absorption of vitamins improves.
• If you are overweight. Thanks to the normalization of the digestive system, weight loss is observed.

The need for fiber is reduced:

• With excessive gas formation (flatulence).
• During exacerbation of gastritis, pancreatitis and other inflammatory diseases of the gastrointestinal tract.

Digestibility of plant fiber

Despite the fact that fiber (dietary fiber) is not digested in the human body, it is nevertheless very beneficial for our health. Fiber is important for the stomach (it creates the volume of food necessary for proper functioning), and also plays an important role in its subsequent evacuation.

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.

Fiber is ballast (transit) substances or coarse dietary fibers related to nutrients. But as such, it has no nutritional value for the human body, but rather supports the normal functioning of the intestines and removes toxins and waste from the body. It is one of the recognized means for losing weight.

Beneficial properties of fiber for the body

There are many beneficial properties of fiber for the human body, we will list only the main ones:

• reduces the risk of cardiovascular diseases as it reduces cholesterol. Foods rich in fiber always contain more potassium and magnesium, which have a positive effect on the heart;
• helps reduce the concentration of glucose in the blood and thereby prevents the possibility of diseases such as diabetes;
• cleanses the human body of toxins, minimizes the time spent by products in the gastrointestinal tract.
• has a positive effect on intestinal function and helps to establish intestinal microflora;
• does not contribute to overeating, as it causes a feeling of satiety (fullness), which allows it to be effectively used in diets for weight loss;
• prevents poisoning of the body by harmful and toxic substances that come from food;
• improves metabolism in the body;
• minimizes the risk of cancer.

What foods contain fiber?

Fiber is the basis of the cell walls of fruits, berries and vegetables. It is found in vegetables ranging from 0.3% to 3.5%, in fruits from 0.5% to 2.7%, and in berries up to 5%.

Products containing fiber

Food product	Fiber content per 100 grams of product (in grams)	% of daily value
Wheat bran	44,6	100
	28,3	100
Dried apricots	18	55
Soya beans	14,5	50
Beans	13,4	48
Lentils	12,5	46
Chickpeas	10,9	31
White bread	10,7	32
Raisin	10,6	31
Pistachios	10,3	31
Prunes	10	30
Peanuts raw	9,1	25
Sweet corn	8,3	28
Almonds raw	8	28
Walnuts	7,7	25
Oatmeal "Hercules"	7	25
Dried dates	7	25
Whole wheat bread	7	25
Rye bread	6,8	22
Avocado	6,7	21
Green peas	6,5	21
Peas (boiled)	6	21
Sunflower seeds	6	21
Brussels sprouts (boiled)	5,2	16
Pumpkin seeds	5,2	16
Raspberries	5	16
Buckwheat kernel (boiled)	4,7	14
Pasta (durum wheat)	4,7	14
Green beans (stewed)	4,4	13
Broccoli (boiled)	4,3	13
Cashew raw	4,3	13
Pumpkin (boiled)	4,2	13
Onions (fresh)	4	12
Beetroot (boiled)	4	12
Apple with peel	4	12
Pear with peel	3,8	10
White cabbage (fresh)	3,5	10
Carrots (fresh)	3,4	10
Orange	3,2	10
Jacket potatoes	3,2	10
Apricots	3,1	10
Cauliflower (boiled, stewed)	3,1	10
Grapefruit	2,8	8
Brown rice (boiled)	2,8	8
Celery (stems)	2,8	8
Banana	2,7	7
Sweet pepper (fresh)	2,7	7
Blueberry	2,7	7
Peach	2,1	6
Strawberry	2	6

The list of products containing fiber is far from complete; this also includes spinach, Chinese cabbage, sweet potatoes, tomatoes, zucchini, plums, melon, grapes, white rice and other products, but their fiber content is already less than 1.5 grams per 100 grams of product .

Zucchini, despite its low fiber content, only 0.3 grams per 100 grams of product, has an attractive weight loss property. It is low in calories, only 19 kcal per 100 grams. There are almost no proteins and fats in them, but there are a lot of useful substances: vitamins B1, C, B2, B9, as well as iron, potassium, phosphorus, calcium and magnesium. They have a positive effect on the mucous membranes of the stomach and esophagus, enveloping them and relieving inflammatory processes, improving motor and secretory functions.

According to nutritionists, the daily fiber requirement for an adult is from 25 to 30 grams.

Which foods contain the most fiber?

The record holders for fiber content are wheat bran, flax seeds, dried apricots, legumes and pistachios.

The healing power of wheat bran has been known since ancient times. Hippocrates and Avicenna recommended bran and bread baked from whole grain flour and cereal porridges for those who had many problems with digestion and intestines. Bran is used as a preventative against cancer.

Due to its high fiber content, once in the intestines, bran absorbs more water than other products and moves further through the colon and intestines to cleanse it. Therefore, they are indispensable for constipation. Fiber absorbs waste and toxins like a sponge, removing them from the body; thanks to this, harmful substances do not interact with the intestinal mucosa, minimizing the risk of intestinal cancer and hemorrhoids. In addition, the use of bran is also the prevention and treatment of dysbiosis. Since the intestinal microflora is being improved. When patients eat bran, it has a beneficial effect on the process of bile secretion and cholesterol removal. Thus, bran is indicated for liver diseases and gallbladder diseases, for disorders of the biliary tract, cholelithiasis, and they are also an indispensable means for losing weight.

Eating bran improves the activity of the body's cardiac system by cleaning blood vessels from cholesterol and atherosclerotic plaques. In addition to fiber, wheat bran contains potassium, magnesium, and vitamin B1, which makes it a complete nutrition in diets. People who regularly consume wheat bran in their diet are less likely to experience diseases such as myocardial infarction and stroke, arrhythmia, blood flow disorders, atherosclerosis, and tachycardia.

For diets, products containing fiber are indispensable. Due to the fact that fiber impairs the absorption of carbohydrates and glucose in the blood, this product is very useful for people with diabetes. Fiber also helps reduce the use of insulin-containing medications.

Flax seed is consumed in the form of infusions, which are excellent not only for eating, but also for rinsing the mouth for gum disease, for relieving inflammation and treating throat diseases. The fiber found in flax seeds is an excellent remedy for combating hoarseness and dry cough. Just like the fiber in bran, it treats the gastrointestinal mucosa, relieving its inflammatory processes. And flax infusion is also an indispensable remedy in weight loss diets. The infusion is drunk warm.

In addition to infusion, flax can be used for cooking porridge and baking bread.

Despite the high value of this product, flax seeds have many contraindications, these are:

• periods of lactation and pregnancy;
• uterine fibroid, endomitriosis and polycystic disease;
• predisposition to prostate cancer (due to the content of alpha-linolenic acid in flax seeds);
• presence of urolithiasis;
• inflammatory bowel diseases.

Types of fiber

Fiber is divided into types completely different in their properties, such as:

• soluble - found in legumes (lentils, black beans, peas, white and red beans), grains (barley, rye, oats) and some fruits (prunes, avocados, raisins, bananas, peaches, apple peels, quince);
• insoluble - this primarily includes bran, legumes, unprocessed grains, seeds, nuts, green beans, broccoli and cauliflower, peels of vegetables and fruits, greens.

Soluble fiber, or to be more precise, dietary fiber (chemically speaking, hemicellulose, gum or gum, pectin) is converted in the intestines into a viscous gel, which slows down the passage of food and the processing of carbohydrates, and also reduces cholesterol levels.

Insoluble fiber (chemical composition hemicellulose, cellulose, lignin, protopectin), on the contrary, accelerates the movement of what is eaten through the gastrointestinal tract and has a laxative effect. Normalizes pH in the colon (restores microflora) and reduces the risk of cancer.

Fiber as the basis of a diet for weight loss

Fiber for weight loss is the basis of many diets. As mentioned above, fiber not only lowers cholesterol, but also lowers sugar, thereby preventing obesity and promoting weight loss. The process of losing weight based on fiber occurs as follows: food rich in fiber in the stomach increases in volume, because of this, the person on the diet becomes full faster and does not want to eat. At the same time, the intestines are cleansed of waste and toxins. Among other things, fiber has a beneficial effect on the development of positive microflora in the human intestine, which directly affects health and beauty.

Fiber consumption should not be large at once; you should increase the dose from your usual diet gradually.

A high fiber weight loss diet requires high water intake.

It is best to start the morning with whole grain cereals.

A fiber diet should definitely include legumes, vegetables and fruits.

You can add nuts, fruits, fresh berries and dried fruits to porridge.

Many people do not peel vegetables, but eat them with the peel, thinking that they destroy fiber; this is a mistaken opinion; it is possible and necessary to peel vegetables and fruits.

Diets based on fiber cannot do without whole grain cereals; this is the basis for the supply of fiber to our body.

Dessert should not be cookies and pastries, but fresh fruit.

You should pay special attention to cereals in your kitchen; they should be made from whole grains.

Eat wisely, do not overindulge in fatty and unhealthy foods, eat more vegetables, fruits, herbs, and you won’t have health problems for a long time.

Fiber refers to substances that do not dissolve and are not absorbed by the body. At its core, it is ballast that has no nutritional value, but without it the gastrointestinal tract does not function properly, which causes a lot of health problems. That is why gastroenterologists and nutritionists recommend including fiber-rich foods in your diet.

According to its chemical composition, fiber belongs to the polysaccharides that make up the cell walls of all plants. That is why its main sources are herbs, grains and cereals, seeds, vegetables and fruits.

Fiber, often called dietary fiber, is a substance that is indigestible by digestive enzymes. Despite the lack of nutritional and energy value, it is necessary for the proper functioning of the intestines. Without fiber, it is impossible for beneficial intestinal microflora to exist - its surface is considered an ideal environment for their reproduction, and only intestinal bacteria are able to break it down into glucose and other substances.

In the 70s of the last century, it was fashionable to exclude fiber from the diet. However, already in the late 80s it turned out that fans of products without this substance are ten times more likely than “old-fashioned” consumers of dietary fiber to suffer from cancer. Tumors were found not only in the intestines and stomach, but also in other organs.

It turned out that fiber is the very cornerstone that allows you to protect the body from cancer and other dangerous diseases.

Many people call fiber a natural brush for the intestines and a vacuum cleaner for the whole body. It does not enter the bloodstream, since the size of its smallest particles is still larger than nutrient molecules.

Beneficial properties of fiber and its effect on the body

Fiber has a positive effect on all organs and tissues of the human body, although when it enters the digestive tract it is not absorbed into the liquid medium of the body, but undergoes long-term processing by intestinal bacteria and microorganisms. It takes a very long time to completely hydrolyze, and most of the fiber leaves the body in an undigested state. However, this is the whole “salt” - thanks to its special structure and properties, fiber has a diverse positive effect on the human body:

The effect of dietary fiber on the human body

1. Slows down the absorption of glucose in the small intestine, so that after eating there is no sharp increase in blood sugar. Absorption of carbohydrate occurs gradually over a long period of time.
2. Absorbs (absorbs) some fats, including cholesterol, which makes it possible to preserve blood vessels from atherosclerosis and eliminate the risk of excess weight accumulation.
3. Improves intestinal motility, protects it from the adverse effects of toxins and waste, eliminates the development of fermentation processes, and reduces the risk of damage to the intestinal wall. Fiber plays a major role in stool regulation by increasing stool volume.
4. Promotes the growth of colonies of beneficial intestinal microflora. Due to this process, stable immunity is formed, nutrients and vitamins are absorbed by the body in full, and the risk of intestinal and other infections is reduced.

Fiber is also indispensable for the process of weight loss.

Fiber swells in the stomach, making the feeling of fullness come faster and last a long time. This allows you to reduce portion sizes and reduce the number of meals. Consequently, the total caloric content of the diet decreases.

Main types of fiber

Fiber is divided into two main groups - insoluble and soluble fiber. Their features and properties are described in the table:

Fiber group	Substance name	Basic properties, effect on the body
Insoluble	Cellulose	Actively absorbs liquid and creates a feeling of satiety, absorbs toxins and waste, and helps improve peristalsis.
	Hemicellulose	Absorbs liquid, increases the volume of feces, protects the intestines and liver from the influence of toxins. Mechanically removes waste from the intestinal walls, removes toxins, strengthens mucous membranes and regulates the degree of absorption of glucose and fats.
	Lignin	They regulate blood composition, protect the liver and strengthen vascular walls, have an antitumor effect, and activate peristalsis.
Soluble	Pectin	Regulates the absorption of fats and glucose, coats the walls of the stomach and intestines, and reduces inflammatory processes.
	Inulin	It is considered a probiotic, activating the growth of beneficial microflora. Normalizes digestion and activates peristalsis, regulates stool and promotes weight loss.
	Gums and resins	They bind toxins and wastes, neutralize and remove cholesterol and bile acids from the body, and cleanse the blood.

It is not advisable to consume only one type of fiber. For example, soluble fiber protects the intestinal walls from being too exposed to insoluble dietary fiber and prevents them from absorbing too much moisture. Without insoluble dietary fiber, the probiotic properties of soluble fiber are weaker.

What foods contain fiber?

Nutritionists call champions in the content of plant dietary fiber greens, vegetables, fruits, seeds and roots, fruits and berries. Especially a lot of fiber is contained in their shells, and in the pulp it is present in slightly lower concentrations.

You can find out which products contain such substances in large quantities from the tables.

Table No. 1 - fiber in vegetables (g/100 g of product)

Vegetables	Product Name	Amount of fiber
	Boiled spinach	14
	Peas (leaves and grains of milky ripeness)	8,8
	Zucchini and zucchini	6
	Broccoli	5,1
	Brussels sprouts	4,1
	Fresh white cabbage	2,2
	Pickled white cabbage	4,1
	Cauliflower	2,5
	Celery greens and stems	8
	Baked potatoes	3
	Boiled beets	1
	Carrot	1,7
	Tomatoes	1,4
	cucumbers	0,7
	Bulb onions	1,6

Table No. 2 - fiber content in fruits and berries (g/100 g of product)

Fruits	Product Name	Amount of fiber (g)
	Blueberry	8,8
	Dried dried apricots in halves	8,5
	Fresh raspberries	8
	Fresh apricots with pit and skin	8
	Dried plums (prunes)	6
	Fresh pear with skin	5,5
	Banana	3,1
	Fresh strawberries	3
	Fresh apple with peel	4,5
	Avocado	5,6
	Cranberry	8
	Watermelon	2,8
	Fresh cherries	4,5
	Canned pineapple	0,8

Table No. 3 - fiber content in cereals and legumes (g/1 cup of cereal)

Table No. 4 - fiber content in pasta (g/1 cup of product)

Table No. 5 - fiber content in bread (g/1 serving-slice)

Table No. 6 - fiber content in nuts and seeds (g/1 cup of product)

Seeds and nuts	Flax-seed	54
	Chia seeds	110-130
	Peanut	16
	Sunflower seeds	15,2
	Almonds	7,2
	Pistachios	3,6
	Pecans	5,4
	Pumpkin seeds	8,4
	Cashew	6,4
	Walnut kernel	14
	Boiled corn	4
	corn popcorn	2,1

To increase the benefits and meet the body's need for nutrients and vitamins, it is recommended to include foods from each group in your diet daily. This means that the daily menu should contain vegetable dishes, cereal porridge, salads and side dishes from vegetables, nuts, seeds and bread, berry and fruit dishes.

Daily fiber intake: deficiency and excess and their consequences

At the initial stage, the amount of fiber per day should be about 5-15 g. If the digestive system is functioning normally, the daily dose of dietary fiber can be increased by 5-7 g per day until the daily dose reaches the recommended value.

The daily fiber requirement is determined individually, but most nutritionists advise consuming at least 35 g of dietary fiber per day. In this case, the proportion of insoluble fibers should be slightly lower than soluble fibers (ratio 2/3). If before switching to such a diet there was not enough dietary fiber in the diet, it is worth increasing their amount gradually. In this case, you can avoid several problems:

• constipation;
• exacerbation of chronic gastrointestinal diseases;
• flatulence;
• dehydration of the body.

At the initial stage, the amount of fiber per day should be about 5-15 g. If the digestive system is functioning normally, the daily dose of dietary fiber can be increased by 5-7 g per day until the daily dose reaches the recommended value. If you consume a large amount of dietary fiber, the body will need up to 2.5 liters of water daily, because fiber absorbs a lot of liquid, and if it is not enough, constipation can occur.

A lack of dietary fiber in the diet leads to dysbiosis and intestinal dysfunction, general intoxication and decreased immunity, and sometimes to cancer. Too much fiber in the diet is also dangerous. If a large amount of fiber is added to dishes, especially coarse insoluble fiber, there is a possibility of inflammation of the mucous membrane of the stomach and intestines and chronic constipation. Remember, everything needs moderation.

Be sure to read about it