Dorothy FarrarFiber
Dietary fibers are indigestible vegetable carbohydrates. Roughage is just as important for health as vitamins, proteins, minerals or fats. Each plant contains different dietary fibers in different amounts, which depend on the plant species, plant age, harvest time and processing.
Why is fiber so important?
Fiber is known as the body’s broom. They help transport the products of digestion through the body and eliminate them. Since fiber absorbs liquid, the food in the intestine swells, muscle activity is stimulated and the digestive process is stimulated quickly and regularly.
Eating fiber absorbs the cholesterol , thereby preventing it from entering the blood. However, fiber absorbs large amounts of iron , as well as zinc , so some of these important minerals are missing from the blood.
Dietary fiber helps with weight loss because it quickly satisfies hunger without providing calories . They swell up in the body and thus create a feeling of satiety.
importance to health
Fiber is important for health. They contribute to the regulation and proper functioning of important metabolic processes. In particular, roughage has a supporting effect in emptying the intestines and in the treatment of constipation .
At the same time, a high-fiber diet reduces the risk of developing hemorrhoids and intestinal diseases. Dietary fibers also have a positive health effect in preventing cardiovascular diseases .
High-fiber, low-fat and low-sugar foods can help control blood sugar levels , since fiber delays the conversion of starch into glucose . As a result, dietary fiber has a positive health effect on diabetes .
importance in sports
The importance of dietary fiber for sport is very important and mostly underestimated. With roughage, the carbohydrates that are so important for the work of muscles and nerve and brain cells are supplied continuously and according to need.
Dietary fibers have a dampening effect on the increase in the blood sugar curve in carbohydrate-rich diets and thus ensure a continuous blood sugar level. This results in performance stability for the corresponding sporting load.
Sports nutrition with regard to fiber should best be done during training. In conjunction with sufficient liquid, the effectiveness of the roughage is ensured.
High-fiber food during breaks in competition stabilizes performance and at the same time keeps you fuller for longer than sweets and drinks containing sugar. Dietary supplementation with dietary fibers is necessary in connection with the intake of protein in strength training .
Dietary fiber in food
Fiber-rich foods are mainly found in cereals, vegetables, potatoes and fruit. They are also rich in vitamins and minerals. Fiber is found in different amounts in different foods.
The fiber content is given as “total fiber” or as “crude fiber”. From about 4 percent or more, one can speak of a high-fiber food.
In the following, the various high-fiber products in the food are given. The amount of fiber is given in grams per 100 grams of a food.
grain products
- Crispbread 14.6
- Rye flakes 11.8
- Wheat Flakes 11.7
- Maisflocken 7,7
- Wholemeal rye bread 7.0
vegetables and salad
- Celery 3.6
- Radish 3.5
- Broccoli 3,0
- Red cabbage 2.6
legumes
- Kidneybohnen 8,3
- White beans 7.5
- Green peas 7.0
- Red beans 6.0
Fruit
- Raspberries 3.8
- Currants 3.6
- Blackberries 3.5
dried fruit
- Figs 9.6
- Plums 8.4
- Dates 8.1
nuts
- Almonds 9.6
- Hazelnuts 7.4
- Sunflower seeds 6.6
Hello and welcome to my Health Guide & Encyclopedia! My name is Dorothy Farrar, and I'm the founder and main author of this platform.
My passion for health and wellness started at a young age when I became interested in the connection between the food we eat and the way we feel. This fascination led me to study nutrition and dietetics in college, where I learned about the importance of a balanced diet and the impact of various nutrients on the body.