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Why do we need dietary fiber
Science has established that the glycemic index of food can be significantly reduced if it is rich in fiber. For example, the glycemic index of bread with the addition of bran is significantly lower than the index of white bread. Adding bran to cereals can reduce their glycemic index by one and a half times. Even if a portion of sugar is taken with a small addition of apple pectin, this will reduce the glycemic index by almost 4 times.
And here are some dietary fiber effects that are very important for anyone who wants to stay healthy:
* Dietary fiber reduces the level of cholesterol in the blood and thereby prevents the development of atherosclerosis, coronary heart disease and early aging. This effect is clinically proven and is beyond doubt1.
* Dietary fiber prevents the development of a number of malignant tumors. Especially colon tumors. There are studies showing that fiber reduces the risk of breast and ovarian cancer.
* Dietary fibers adsorb heavy metal salts, including radionuclides, and thus prevent their absorption.
* A very important point, dietary fibers normalize the function of the colon. If there is not enough fiber in the food, habitual constipation develops very quickly, which then goes on to spastic colitis.
The conclusion is obvious, it is desirable for us to increase the fiber content in food. This will increase the total amount of food, its satiety, comfort food, reduce appetite, prevent potential problems with the intestines, which often occur during the transition to poor unloading rations. A sufficient amount of fiber in food helps to maintain weight, slows the aging process, improves health. It is desirable that a person would consume about 30-40 g of dietary fiber per day. Of these, at least 5 g of pectin. The ideal sources of fiber for us are bran and bread with the addition of bran, cereals, especially buckwheat and oatmeal, vegetables and fruits, as well as dried fruits.
 The mechanism of this phenomenon is as follows - bile acids are made up of cholesterol, which are released into the gastrointestinal tract along with bile. Most of them are then absorbed back and again goes to the formation of cholesterol. Dietary fiber delays the reabsorption of bile acids and thereby reduces the level of cholesterol in the blood.
Here is a table that will help navigate the content of dietary fiber in certain products.
| Product || The total number of fibers per 100 g of product || Pectin (g) || Coarse fibers (cellulose, etc.) (g) |
| Wheat bran || 41 || 2.2 || 38,8 |
| Cereal loafs || 16.4 || 5.6 || 10.8 |
| Rye flakes || 13.0 || 4.5 || 9.3 |
| Cereals || 6.8 || 2.0 || 4.5 |
| Grain bread || 8.6 || 3.1 || 5.5 |
| Bran Bread || 6.5 || 2.2 || 4.2 |
| Rye bread || 3.2 || 0.8 || 2.2 |
| Wheat bread || 2.1 || 0.25 || 1.5 |
| Lentils || 12.5 || 4.7 || 7,8 |
| Dry beans, peas, soybeans, beans || 5.2-5.7 || 1.5-1.7 || 3.5-4 |
| Green pea || 4.1 || 0.34 || 3.2 |
| Cornflakes || 4.0 || 1.2 || 2.6 |
| White cabbage || 4.2 || 0.7 || 3.3 |
| Brussels sprouts || 4.4 || 1.6 || 2.8 |
| Potatoes || 2.3 || 0.6 || 1.6 |
| Raspberries || 5.0 || 1.7 || 3.2 |
| Oranges || 2.0 || 1.1 || 0.8 |
| Apples and pears || 2.5 || 0.7-1.0 || 1.3-1.7 |
| Dried apples || 5.0 || 2.1 || 2.8 |
To complete the picture. There are several situations in which dietary fiber should not be abused. For example, coarse food is undesirable for inflammation of the esophagus, exacerbation of gastric ulcer and duodenal ulcer, gastritis and duodenitis. In the acute phase of the development of these diseases, the amount of fiber in food should be limited.
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Why do we need dietary fiber
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