Fiber is an important component of any healthy diet. This component is part of the cell walls. Depending on which plant it is isolated from, its various species exist. About the need and rules of use, benefits and harms, areas of use of wheat fiber - further in the article.
What is wheat fiber
In the narrow sense, fiber is cellulose, which is part of the plant walls. In another way, these are fibers that are not digested by the enzymes of the human body, but are needed to activate digestive processes. Wheat fiber is obtained by treating the ears of this crop.
The cereal product is processed by the thermomechanical method, resulting in the production of various degrees of grinding with a fiber length of 90 microns, 150 microns, 200 microns and 1000 microns. The peculiarity of this fibrous substance lies in its water-absorbing and fat-binding abilities.. For this reason, fiber is used not only in a healthy diet as a dietary supplement, but also used in the food industry.
Important! Lack of dietary fiber is especially felt in early spring. The amount needed is about 35–40 g per day, and a modern person receives no more than 25 g.
Chemical composition
Although dietary fiber is an important food component, it does not contain vitamins, trace elements, or other similar nutrients. All fiber is divided into water soluble and insoluble.. The first consists of gums, pectin and mucus, and the second - lignin and cellulose.
Wheat fiber is insoluble. Its constituent cellulose absorbs moisture and gives volume to food processed masses, which contributes to their faster advancement in the gastrointestinal tract. Lignin is involved in removing pathogenic microorganisms, various toxins, as well as cholesterol, bilirubin, and other harmful substances from the digestive tract.
Calorie content and BJU
Fiber is not a product that supplies energy, and its calorie content does not exceed 200 kcal. The content of proteins, fats and carbohydrates is in the ratio of 23%: 15%: 50%.
Useful properties for the body
- Despite the seemingly modest composition, dietary fiber, once in the gastrointestinal tract, contribute to a number of useful points:
- possessing sorbing properties, contribute to the elimination of toxins from the body and toxins, as well as products of fermentation and decay;
- water-absorbing ability consists in giving bulk to the masses in the gastrointestinal tract, the consequence of which is their accelerated movement through the intestines, as well as a feeling of satiety with less food intake. Acceleration of the emptying process protects against constipation, colitis, hemorrhoids and many other diseases;
- normalize cholesterol and blood sugar;
- reduce calorie intake, which contributes to weight loss;
- stimulate metabolic and excretory processes;
- prevent the deposition of stones in the gallbladder and kidneys.
In people who regularly consume fiber-rich foods, their cholesterol is 2 times lower than in those who lack it in their diet.
How to use for weight loss
- The benefits of fiber in losing weight are as follows:
- swelling in the intestine, it provides fast saturation with a smaller amount of food;
- low calorie content of the product helps to lose extra pounds;
- getting rid of toxins and other harmful deposits that remove dietary fiber from the digestive tract also reduces weight.
Dietary fiber can not be taken in unlimited quantities, wanting to speed up the process of losing weight. Having decided to lose weight, you must first consult with a nutritionist or gastroenterologist.
If there are no contraindications, you can start taking wheat fiber, adhering to such common truths:
- you need to start with small volumes (1/2 tsp) once a day;
- the powder can be added to products (cereals, soups, etc.) or taken independently, washed down with juice, kefir or yogurt;
- taking the drug implies an increase in daily fluid intake, since the fibers absorb a lot of moisture from the digestive tract;
- with normal perception of fibrous matter by the body after 7-10 days, the dose can be increased from half a spoon to 1 tsp;
- with an interval of 7-10 days, the dose is increased by 1/2 tsp. until the amount of 3 hours per day;
- after a couple of months, you need to take a break of 30–40 days;
- with a properly balanced diet, the daily norm can be increased to 50-60 g;
- with frequent and increased intake of pharmaceutical preparations with fiber, it is necessary to increase the intake of vitamins and minerals, since prolonged intake of dietary fiber can cause them to be eliminated from the body;
- during the adoption of a fibrous substance for weight loss, it is advisable to refuse flour and sweet foods.
If you use this wheat product correctly, you can achieve the effect of losing weight for a long period.
Did you know? Our ancestors made porridge the main diet, of which they received up to 50 daily–60 g of fiber. Modern man receives a larger amount of dietary fiber from vegetables and fruits.
Where else is wheat fiber used
The use of fibers is not limited to taking it as a dietary supplement. In addition, it is used in various industries.
In folk medicine
- Wheat fibers are used to prevent and eliminate various problems in the body:
- optimize intestinal motility with lethargy and constipation;
- improve digestive processes;
- relieve fecal deposits in the digestive tract;
- remove cholesterol, eliminating problems with atherosclerosis;
- help with obesity, etc.
In folk medicine, wheat fibers are consumed both independently and added to various dishes. In the first 7-10 days, you should consume no more than 1 hour per day. In the future, the daily dose of the substance increases and amounts to about 2-3 tsp., Which are divided into 2-3 doses. While consuming fiber, you should increase the amount of fluid you drink to 6 glasses a day.
Industrial use
The consumption of dietary fiber and their use in the meat, confectionery, dairy and other industries is gradually increasing.
- This is due to the numerous properties of the product, which determine the effectiveness of its use, namely:
- moisture-absorbing and fat-binding functions improve the structure and consistency of products;
- promotes thickening of suspensions and emulsions;
- prevents losses during heat treatment;
- prevents moisture separation during freezing and cooling;
- makes products less caloric;
- shows neutrality to the components that make up the product;
- It has no taste, color or smell, and is also completely harmless.
Did you know? The formation of kidney stones depends on the amount of fiber consumed. It turns out that dietary fiber lowers insulin levels, which increases stone formation.
Dairy
- In the dairy industry, dietary fiber is used in the production of various products:
- in the manufacture of kefir, yogurt, sour cream and other similar products, they act as stabilizers and prevent the separation of liquid during storage;
- in mayonnaises and sauces provide a consistency density;
- in oil, margarine and spread can reduce the percentage of oil and fat components up to 50%;
- in curd products increase output and improve structure;
- in processed cheeses improve texture.
Meat
- The addition of wheat fiber to meat semi-finished products has the following "advantages":
- minced meat characteristics are improved. Losses during heat treatment are reduced by 2 times, juiciness and taste are preserved;
- when frozen, the liquid does not crystallize, and when thawing, the structure of the product does not deteriorate, so there is no loss of meat juice;
- the filling is better attached to the test, there is no moisture between them, which improves taste indices;
- the taste of fat is extinguished with its large use, the taste becomes soft;
- when added to the breading, a good fried look of the finished product is obtained;
- calories are reduced.
Fish
In the production of fish products, such as soufflé, crab sticks or marinade, the introduction of fibrous raw materials improves quality and increases biological value.
Confectionery
- The introduction of fiber confectionery reduces calories, as well as:
- improves brittleness of wafer products;
- reduces the flow of moisture from fruit fillings into the dough;
- gives gelatinous structure to pastille and marmalade;
- improves dispersion of air bubbles in marshmallows.
Bakery
Fiber is also used for baking bread and rolls.. Its presence increases the volumetric yield of products, optimizes the porosity of baking and the elasticity of the crumb. At the same time, calorie content of baking is also significantly reduced.
Storage rules
Packed wheat fiber can be stored for about a year at temperatures from 0 to + 25 ° C and humidity not higher than 75%. It is not advisable to store the printed product for longer than 2 months.
Possible harm and contraindications
Wheat fiber is not a harmless drug to take without controlling the amount.
- Acceptable doses have already been indicated in the article, therefore, it should be clarified what threatens their excess:
- Prolonged intake without a sufficient amount of fluid can cause constipation, bloating and increased gas formation.
- Overuse can cause diarrhea, nausea, or vomiting.
- Exceeding the dosage can exacerbate inflammatory processes in the digestive tract.
- Long-term use in large doses can cause the elimination of vitamins and minerals from the body.
- Some drugs can interact with fiber, which can reduce their effectiveness, so you need to carefully read the instructions.
Important! If you have any diseases, you should consult with a gastroenterologist or nutritionist before using wheat fiber.
With reasonable use and compliance with dosages, dietary fiber will contribute to the healing of the whole organism. This useful supplement will help reduce weight and improve the general condition of all organs and indicators.