Dietary fiber: the characteristics and consequences of deficiency in the body


In the diagnosis of K. Franz Mayr has among other things extremely simple, but it is a reliable indicator of the state of human health – the quality of the chair. In its formation the leading role belongs to the diet, which should contribute to the formation of a regular, well-formed soft stool in large volumes, making unnecessary laxatives to avoid the appearance of being overweight.

Meals should be such as not to appear steeper chair, especially not occur constipation, but mushy stool or diarrhea should be. All of these conditions can be satisfied by means of food rich in the so-called roughage.
Should not be taken literally is the name, as if we are talking about some unnecessary components of food, useless ballast. In fact, dietary fiber – it is an integral part of the food digested in the digestive apparatus of small quantities and only in part undergoing the effects of bacteria, which are located in the colon. Being essentially non-digestible, dietary fiber can pass through the intestinal wall into the blood vessels as it happens with other food ingredients.

To ballast substances include macromolecular complex carbohydrates with different structures and lignin (cellulose, hemicellulose, pectins and pentosans). More often than not they fall into the digestive tract in the form of dietary fiber (fiber) for consumption primarily of plant foods in which they are components of plant cell walls or core.

Dietary fiber is not absorbed in the intestine and thus do not fulfill any plastic or energy function. However, their presence is important for the body to normal processes of life.

Ballast substances activate digestive enzymes, without which there can be a process of digestion. They bind cholesterol, bile acid, toxins and other harmful substances and ensure their removal from the body. It is very important that they bind and carcinogens, acting as a good protection against cancer. Soluble dietary fiber contained in oat bran lower cholesterol. Although indigestible fiber and do not provide the body with energy, but they bind water in the intestines and swelling due to its help to fill it. Due to increased intestinal contents occurs its natural mechanical stimulation that activates peristalsis of the intestines and leads to evacuation.

Also significant is the fact that during chemical conversion of the acid form of ballast substances having natural laxative properties. Providing regular emptying of natural, dietary fiber help to normalize bowel function, thus creating a very important prerequisite for the activation of the “inner doctor” and improve health. Among other things, plant foods rich in dietary fiber, and mutes the feeling of hunger, which is useful for those who want to lose weight.

Even this is not a complete listing of properties of dietary fiber indicates that the provision of the body can be an effective therapeutic intervention. In many cases, their presence in the diet helps to eliminate just a few weeks a chronic (long-term sometimes!) Intestinal, contributes to the regulation of the chair (laxatives are no longer needed).

People suffering from constipation regularly, can eliminate them using herbal laxative teas, but without a doctor’s prescription teas should not be used longer than four weeks. Pregnant women should first consult a physician about the use of laxative teas because of suspected blockage of the lumen of the intestine is strictly prohibited the use of laxatives in any form.

Lack of sufficient roughage

Because of the small amount of crude and plant foods in the diet of modern man the lack of roughage – a widespread phenomenon. With daily needs 25-30 g most get food on average 5-10 g fiber. A lack of dietary fiber in the digestive process is the cause of digestive disorders and bowel dysfunction, such as constipation or irritable bowel.

The first and most frequent consequence of a lack of dietary fiber is such a widespread disease as lethargy (atony) intestine. If the stool is too long stay in the intestine, it causes irritation, which threatens the emergence of chronic inflammation, and in the worst case lead to cancer of the colon. Toxins and poisons can be absorbed from the intestine back into the bloodstream and cause his chronic self-poisoning. Lethargy intestine but likely is the cause of excessive weight.

However, not only the deficit, but the misuse of dietary fiber can lead to serious complications, including cause

flatulence (it is important to provide good chewing food!)
Education fecal stones,
bowel obstruction.

Ileus may occur, for example, when administered in the diet and the flaxseed wheat bran without sufficient fluid intake; characterized by intestinal obstruction constipation and gas, flatulence, acute abdominal pain, vomiting, symptoms of intoxication. Depending on the extent of the violation, it can evolve from a partial (incomplete) to complete intestinal obstruction.

The content of ballast substances in food

Most ballast substances contained in the raw plant foods: fruits and vegetables, certain types of grain, cereals and dairy products from uncrushed (whole) grains, flaxseed, wheat and oat bran, and manufactured based on these products. Dietary fibers are present in large amounts in legumes, beans, peas, lentils. A lot of them in color, white, red, and Brussels sprouts, fennel and celery tuber. Among fruits and fruit crops can be called some varieties of apples, pears, blackberries, currants, kiwi, raspberries and blueberries.

Supply the body with dietary fiber is best through the introduction in the diet of raw plant foods. However, if the demand can not be fully covered by raw food, you can additionally use the wheat bran or flaxseed. Much of this set of products is capable of swelling the fiber and linseed allocates furthermore mucous substances which facilitate the sliding of the intestinal contents and to protect it from the mucous irritation. The daily dose of the supplement should take into account the amount of dietary fiber contained in the rest of the food, and is 10-25 g of bran or flaxseed.

When using these products, once again, you need to pay attention to fluid intake (at least 1/4 liter per serving). Due to lack of water swellable fiber unevenly, which can result in the formation of stoppers in the rectum, which is sometimes impossible to remove without surgical intervention.

Food products should, as far as possible, be consumed in its natural state, i.e., without heat treatment, without preservation.

The following information will help you calculate the amount of dietary fiber in various foods (v, g / 100 g).

Dried lentils 10.6
horseradish 8.3
Quick-frozen peas 7.0
Brussels sprouts 4.4
celery 4.2
corn 3.7
carrot 3.4
avocado 3.3
broccoli 3.0
Cauliflower raw 2.9
Beans zelenozernaya 2.9
Cabbage 2.5
potatoes 2.5
Beet Red 2.5
Cabbage 2.5
Leeks 2.3
Black root 2.3
asparagus 1.5
Savoy Cabbage 1.5
eggplant 1.4
kohlrabi 1.4
cucumbers 0.9

Coconuts 9.0
Hazelnut 7.4
Peanut Chestnut 7.1 European 6.8
Walnut 4.6

Fresh fruits:
Blackcurrant 6.8
quince 6.4
blueberries 4.9
raspberry 4.7
kiwi 3.9
Redcurrant 3.5
rhubarb 3.2
pears 2.8
figs 2.5
apples 2.3
oranges 2.2
bananas 2.0
strawberries 2.0
cherry 1.9
tangerines 1.9
pineapple 1.8
plum 1.7
peaches 1.2
watermelon 0.2

Dried fruits:
figs 9.6
prunes 9.0
apricots 8.0

Bakery products:
Crispy bread 14.6
Crackers wholemeal 12.0
White bread, wholemeal 6.7
Bread from a mixture of rye and wheat flour 4.4
buns 3.1
Toast wholemeal 3.1
White bread 2.9

Products from cereals
Wheat bran 42.4
Rye, whole grains 13.2
Wheat, whole grain 10.6
Wholemeal wheat flour 10.0
Barley without Tsvetkova shell 9.8
Noodles made from wheat flour 9.0
Spelt 8.8
Oat Flakes 7.0
Wheat flour 4.0
Husked rice (natural) 4.0
buckwheat 3.7
Noodles / pasta 3.4
Figure 1.4 polished

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