Fiber and their nutritional importance

The importance of fiber in the last 20 years scientifically researched extensively. In chemical and physiological tests was their influence on civilization various intestinal diseases such as cancer, heart disease, diabetes and constipation explained. They are both on the metabolism of lipids, carbohydrates and minerals. Following the recommendation of the German Society for Nutrition, a daily intake by about 30 grams of fiber per day to the occurrence of such diseases to be avoided.

As dietary substances are those elements of food views, virtually the small intestine undigested happen and therefore as energy source is not directly available. However, they are depending on their structure by the large intestine flora in part, largely or completely recovered. Fiber is mainly vegetable Bellwood polyp saccharine, such as cellulose, pectin and He mi cellulose.

Properties of fiber
They are characterized by high water retention capacity, Iona nausea Farkas agitate and adsorption capacity of organic substances, such as Bile acids.

Effect of dietary fiber
Soluble fiber, such as pectin, He mi cellulose and source materials are provided by the intestinal bacteria largely to lower fatty acids (vinegar and prop ionic) and dismantled gases and contribute to its propagation. Also insoluble fiber may be partially by the bacterial enzymes divided and exploited. Both operations are contributing to an increase in the volume chair and thus shortening the transit time. The reduced contact between the chair and intestinal wall reduces the risk of colon. The high water retention capacity causes an increase in viscosity in the digestive organs and thereby reduces postprandial glucose levels. Their ability to bind to bile acids, leads to a reduction of cholesterol in the liver and serum.

Sources of fiber
From the Austrian agricultural statistics can be deduced that 41% of the fiber from cereals and 31% from fruit and vegetables. The main source of dietary fiber is the grain and derived products. Since the grain cereal fiber in the outer shell parts (fruit and seed coat), is its share of dark flours higher than that of light (3.3 g wheat flour type 480, but about 11 grams in whole grain wheat flour).

In the commercial breads are on average 3 to 6 grams per 100g fresh weight. The fiber content of vegetables and fruit is due to the high water content is very low (around 2% per 100 g fresh weight). However the legumes whose salary is from 3 to 7% per 100 grams for cooked product.
Recommendation for fiber diet

* Breakfast:
Whole-wheat bread, whole grain toast, cereal or extruded breakfast cereals
* Between meals:
Fruit or raw vegetables, cereal bars or whole meal biscuits
* Lunch:
Large portions of vegetables and potatoes, little meat as often as possible eat legumes, normal pasta whole grain products by replacing fresh fruit or dried fruit as a dessert
* Dinner:
Large portion of bread, salad or raw food, little sausage