What Are Dietary Fibers and Why Should They Be Included in the Diet 0 12

Dietary fibers contribute to the feeling of satiety and improve food absorption. They activate the motility of the gastrointestinal tract, preventing various digestive disorders. In addition, dietary fibers help the body eliminate metabolic waste and toxins, as well as improve the condition of the intestinal microflora. Their deficiency can negatively affect not only the functioning of the gastrointestinal tract but also lead to cardiovascular diseases, autoimmune disorders, decreased immunity, and even cancer.

Sources of Dietary Fibers

The main source of dietary fibers is plant-based foods, highlighting the importance of their regular consumption.

It is recommended that a healthy person consumes 30 g of dietary fibers daily. Here is a list of foods with the highest fiber content per 100 g:

wheat bran — 43 g;
whole grain bread — 6 g;
buckwheat — 2.7 g;
pasta — 1.1 g;
nuts — 4 g;
beans — 2.5 g;
white cabbage — 4.2 g;
carrots — 2.4 g;
dark leafy greens — 2 g;
mushrooms — 6.8 g;
dried apples — 14 g;
raisins — 9.6 g;
dried apricots — 18 g.

The World Health Organization recommends consuming at least 400-500 g of vegetables and fruits daily. To compensate for the lack of dietary fibers, the food industry enriches products with these substances. Insoluble fibers are added to grain products, while dairy products are enriched with soluble fibers, which positively affect intestinal microflora.