Useful Properties of Dietary Fiber


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Dietary fiber is a substance that is not digested by the human enzymes or intestinal microflora. It is found to be very useful for the body, having been approved by healthcare associations and commissions in many countries. Actually, dietary fiber is a general name of substances such as starch, cellulose, pectin, lignin, hemicellulose, gums, and slime. On the one hand, it can be water-soluble, which is slime, pectin, gum, etc.

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On the other hand, cellulose and lignin are not soluble in water. As for the gum, pectin, slime, and hemicellulose, they are all fermented in the colon, except lignin, which is not fermented.

7 Useful Properties of Pectins

Pectins are important components of many plant foods. You must have often noticed some form of jelly mass, especially when grinding currant or apples. In fact, this is the property of pectin. Also, dietary fiber is present in other fruits and vegetables: plums, oranges, apricots, carrots, etc. So,

1. Because pectins tend to form compounds with heavy metals and radionuclides, they are a good tool for cleaning the body from those.

2. Another positive feature of pectin is its capability to form a gelatinous mass. Therefore, products containing this dietary fiber (fruit jellies, marshmallows, jelly, etc.) are tasty, low-sugar and low in-calories when compared to other sweets.

3. According to research in the area of pectin influence on body cells, pectins tend to form stable complexes on cancer cells, preventing the formation of metastases.

4. Pectin has styptic and cleansing properties too. People prone to allergies are strongly recommended to use products rich in dietary fiber. This reduces harmful manifestation of the diathesis and improves digestion.

5. Additionally, the products containing pectin should be included in diets for weight loss. The dietary fiber slows down the food passing through the human digestive system. Due to this and increased water contents in the colon, digestion accelerates and hunger is reduced. In general, this all improves well-being and normalizes utilization of waste products from the body.

6. Moreover, pectin properties are often used to protect the stomach and intestinal mucosa from different irritating foods.

7. A number of scientific studies state that dietary fiber chains cholesterol and slows the absorption of large carbohydrate quantities after the meal, but don’t affect insulin levels.

7 Useful Properties of Starch


Useful Properties of Starch

1. Being a dietary fiber, starch swells when cooked. In this condition, starch is well-processed by the digestive enzymes, and absorbed into the human body.

2. By connecting with water, it is converted into glucose.

3. It is found in many common foods: corn, beans, and many roots. However, raw starch is poorly received by the digestive system.

4. It is the main source of carbohydrates in human nutrition.

5. Starch coats the intestinal mucosa and absorbs harmful substances.

6. In the presence of starch, some microelements (zinc and iron) are well digested by the body. Iron is essential for normal blood composition. Zinc is involved in the formation of enzymes, improves the immune system, speeds healing, affects the taste and rhinal receptors, and normalizes the genital processes.

Hemicellulose is one of the dietary fiber substances composed of polysaccharides.

This is actually a hybrid between cellulose and starch. Hemicellulose easily reacts with water and is a reserve material for the carb production.

Nutritionists recommend to eat 20-38g of dietary fiber daily.

By the way, the foods that are leaders in dietary fiber are shorts (50g) and cocoa powder (43g). Here is a table of dietary fiber contents in 100g of certain foods

Table of Dietary Fiber Contents

.

Food

Dietary fiber

Rye bread

12

Whole grain flour bread

10

Peanuts

9.5

Green peas

6.5

Asparagus

4.3

Raw carrots

5

Potatoes

3.5

Beet

2.6

Cabbage

2.8

Fresh tomatoes

1.4

Apples

2.6

Blackcurrant

4

Raspberry

7

Prunes (or other dried fruits)

9

Apricots (dried)

10

Figs (dried)

18

Summing it all up, these are different growing and production conditions which influence the content of dietary fiber. Canned and frozen foods contain the same amounts of dietary fiber, as those that are uncooked.

So, varying your diet, you should be able to meet daily needs of a dietary fiber. In case of any digestive system disease, you should consult a nutritionist for your individual dietary consumption.

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