To date, there is no complete and unanimously accepted definition of fiber. Define exactly what the dietary fibers it would therefore be very complex here; simplifying, we can affirm that, from a nutritional point of view, the components of the fibers have a common characteristic, that of not being digestible by humans.
There are soluble dietary fiber and insoluble dietary fiber. The fibers insoluble are those that tend to absorb water and that is, for example, cellulose e lignin.
Le soluble fibers, on the other hand, they are capable of forming gels and are, for example, pectin, your shape of urethane e mucilage. Most plant-based foods contain fiber of both types.
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Role of foods with soluble and insoluble fiber
Foods with fiber are really a lot. In general, all cereals and their derivatives have a high content of dietary fiber, but some types of fruit and vegetables also have a good share.
La branoat, for example, is particularly rich in soluble fiber, while wheat bran it is considered a good source of insoluble fiber.
Apples, the father and citrus fruits they contain a high amount of pectins, while legumes are particularly rich in gums, all these foods therefore provide the body with a good amount of soluble fiber.
Generally, foods with soluble fiber have the ability to reduce levels of cholesterol in the blood, but have no effect on intestinal function. Conversely, foods with insoluble fiber are great for the gut, but have no effect on cholesterol control.
This distinction, however, is not always so clear-cut; in fact, there are soluble fibers capable of acting both on the regularization of the intestine and on the metabolism of cholesterol; it is thespagula and the xanthan.
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Dietary fibers and foods
Let's go a little more specifically and see, among foods with fiber, what exactly is the content per 100 grams of edible product:
- cereals and derivatives: from 2,5 to 22 grams per 100 grams of edible product; the most fiber-rich cereals are bran;
- vegetable: 10 to 17 grams of fiber per 100 grams of edible product; dried legumes contain more fiber than fresh legumes; the legumes richest in fiber are beans;
- dried fruit: from 5 to 15 grams of fiber per 100 grams of edible product;
- fresh fruit: from 1 gram to 6 grams of fiber per 100 grams of edible product; the fruit richest in fiber is the Quince;
- vegetables and greens: from less than 1 gram to 8 grams of fiber per 100 grams of edible product; the richest in fiber are artichokes.
Dietary fibers: if you know them, you can use them
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