Fiber

Hello,

I would like to know how fiber is dealt with in low-carb (LC) diets. Specifically, I am a bit confused by the guidelines in ZOF, where it is "possible" to increase fiber intake to 100g (based on my values :)).

I understand that protein intake remains the same as in high-carb (HC) diets. Carbohydrates are set to 120-150g (I understand this is individual, in my case, the app "allowed" me to go up to 25% of the total intake. Fats are calculated accordingly. BUT! What about fiber? Given that carbohydrates are significantly "reduced," is the optimal fiber intake still 25-35 grams? Or more? (In ZOF, a range of 30-100 was offered). Or should we stick to 30g per 2000kcal, as mentioned in lesson 6? To simplify the question, how should fiber intake be managed in the case of LC?

Thank you for the response and for this course. :)

When it comes to fiber intake, similar rules apply as with protein, meaning its recommended intake falls within a relatively narrow range of values. The originally recommended values of 25-35 g per day for an adult are being replaced by the ratio of 15 g of fiber for every 1000 kCal consumed. This applies to both HC and LC dietary regimes.

Consider that these are average recommended values for adults. If intake begins to fall below the lower threshold, it results in insufficient nourishment of probiotic cultures in the intestines, affects intestinal peristalsis, and disrupts the pH stability in various parts of the intestinal tract. On the other hand, excessive intake is risky due to increased mechanical stress on the intestinal wall, and the antinutritional properties of such a diet become more pronounced. If you wish to increase fiber intake, it is necessary to have a healthily functioning digestive tract and to gradually adapt to higher values. The fact is that our ancestors from the hunter-gatherer era consumed fiber in amounts exceeding 100 g daily; however, following this in modern times is not quite advisable. Therefore, consider the upper limit in tasks as having purely educational value.

Hello,

I suspect that my digestive issues might be linked to the amount of fiber in my diet. I lean towards a vegetarian/vegan diet. When creating meal plans in the application and monitoring the fiber content, I noticed that I meet the limit even with a relatively (for me) small amount of vegetables, combined with predominantly whole grains, and it becomes too much. Is the solution to include cooked vegetables, peeled grains, white flour to ease digestion? (there, I encounter high GI and load issues)... How can this problem be addressed for vegans?

Thank you.

Once you reduce the amount of animal products in your diet, the volume of plant-based foods will automatically increase. If, in such a situation, the foundation of the diet consists of minimally processed ingredients that contain a significantly higher fiber content, it is natural for the amount of fiber in the diet to rise as well. The digestive tract will always react to an excess of fiber in its own way, and this cannot be avoided. It is necessary to adjust the diet in such a way that you also monitor the fiber content in the daily regimen, and if the reaction of the digestive tract indicates that you have exceeded the limit, it is wise to reduce fiber intake and simultaneously thoroughly cook its sources to reduce the digestive burden. The complexity of this process increases towards veganism, meaning you will have to select foods that form the core of your diet even more carefully.

Hello,

From a nutritional perspective, how do all forest mushrooms (porcini, chanterelles, parasol mushrooms, slippery jacks, etc.) stand? Besides the mentioned fiber and potassium, do they contain any other micronutrients or minerals?

Mushrooms are a key source of fiber, which is their most important nutritional property. In addition to this, they have the ability to absorb chemical substances from their surroundings, and this also applies to minerals. When assessing the potential advantages or disadvantages of their consumption, it is important to consider the type of soil in which they were grown, as this influences their overall nutritional profile. In relation to the content of minerals, the concentration of these minerals in the soil plays a role, so it is not possible to generalize the mineral composition of mushrooms, as the values vary significantly.

Good day, Mr. Jelínek,

Is there any difference between a smoothie and pressed juice with a fiber supplement? From my perspective, I see only one: a smoothie has a natural fiber content, and pressed juice has an artificially added supplement. Thank you very much for your response.

You are perceiving the difference correctly. In the case of the supplement, it is a mixture of two components, which ultimately becomes more financially costly for the consumer. If we delve deeper, we can find one difference - making a smoothie involves blending ingredients, which chops the fiber into small pieces. The insoluble fraction of fiber can then mechanically irritate the intestinal mucosa in sensitive individuals, making smoothie consumption not very advantageous in this context. This risk is essentially eliminated with a dietary supplement made by mixing pressed juice with fiber.

Hello,
I would like to inquire about the significance of juicing fruit or vegetable juices. I believe that it is better to consume the whole food for satiety, its fiber content, and the maximum availability of antioxidants, which are reduced through juicing. I would rather eat 3 carrots, an apple, and 6 radishes a day than juice them and discard the rest.
Please share your opinion.

Juicing of fruits and vegetables has its advantages and disadvantages. On one hand, it is true that juicing removes fiber and some antioxidants. On the other hand, juicing allows for easier and quicker intake of a larger quantity of fruits and vegetables. It is true that juices contain a much higher concentration of nutrients per unit of volume and weight.

Juiced juices should be considered a meaningful supplement that allows for a natural increase in the intake of antioxidants, vitamins, and minerals. In practice, this means that it is advantageous to add juices made from fruits and vegetables to the standard consumption of fruits and vegetables.

Hello,
I would like clarification on the term resistant starch – I came across it in an article about fiber. What is its role and how is it related to fiber?
Thank you.

Resistant starches are those that resist the digestion process. They essentially behave similarly to soluble fiber—they undergo fermentation by the activity of the gut microbiome in the colon. The result of this process is the production of short-chain fatty acids, which are an important energy source for the cells forming the lining of the colon. Among other benefits, resistant starches have additional (health-promoting) effects, with one of the most important being their ability to enhance the sensitivity of cells to insulin (very important for diabetics).

There are several types of resistant starches, found in grains, legumes, seeds, tubers (potatoes, sweet potatoes), or fruits (unripe bananas—during the ripening process, these resistant starches turn into digestible ones).

Hello,

I have a question regarding the suitability of insoluble fiber for young children up to 1 year old and from 1-3 years old. Specifically, what fractions can be included and improved by cooking to enhance gastrointestinal passage? Do nuts and seaweed belong to the insoluble fiber category that it is better to avoid?

Thank you.

Each plant contains both soluble and insoluble fiber components, but in different proportions. It is not possible to have a dish that represents only one fraction. For young children, it is desirable to reduce the proportion of insoluble fiber because it has the ability to mechanically irritate the intestinal mucosa, which is relatively sensitive to such stimuli at a young age. For this reason, typically whole-grain foods (mainly from cereals and legumes) are limited in the diet, and it is also necessary to avoid foods containing whole grain meal and bran. You can mitigate the negative impact of insoluble fiber by thoroughly cooking their sources. Therefore, thermally process algae. In nuts, there is a significantly larger problem at the level of antinutritional content, and their proportion in the diet of young children should be lower than that of adults.

Regarding the content of insoluble fiber and grains - suitable sources for children under 3 years of age include oat grain, buckwheat, amaranth, and quinoa (is there a difference in the content of insoluble fiber between white, black, and red quinoa)?

Children at this age can consume these foods, but it is important to ensure their good digestibility, which includes:

1. Thorough thermal processing of whole grains (preferably in a pressure cooker) - it is necessary to break down the structure of antinutritional factors with pressure and temperature and to alter the structure of insoluble fiber, making it more digestible.

2. Attempting to control the total amount of fiber in the daily diet, including the ratios between soluble and insoluble forms.
If this is not ensured, you risk digestive issues (flatulence, bloating...).

The fiber content in the various varieties of a particular cereal type is approximately the same, and it is not practical to address the differences.

Hello,

Considering the elimination of antinutritional factors in foods, thorough thermal processing is more advantageous—even for vegetables. However, I believe this also reduces the amount of insoluble fiber, and it seems to me that I am unable to maintain the 1:3 ratio of soluble to insoluble fiber. What is more important for the body? Reducing antinutritional factors or maintaining the ratio of soluble to insoluble fiber? Or how can both be achieved? Even though I consume enough fruits and vegetables in raw form and tend to have an excess of fiber in my diet overall, I find it challenging to ensure the proper ratio of insoluble to soluble fiber. If I increase the thermal processing of vegetables, it will become even more difficult.

Thank you for your response.

Common cooking methods for vegetables do not affect the amount of soluble fiber, thus the ratios remain unchanged. In relation to fiber, cooking methods are actually beneficial because they alter the structure of insoluble fractions, resulting in less strain on the digestive tract. Every plant contains both groups, soluble and insoluble fiber, always in different ratios. At this level, they cannot be separated, so it is important to respect the diversity factor in food selection and combine fiber sources in such a way that the result comes as close as possible to the optimal balance.

Good day, Mr. Master.
I am interested in how to provide enough fiber and vitamins during the autumn and winter periods when most fruits and vegetables are grown under unnatural conditions and are full of chemicals. Is it still beneficial for the body, and should we eat cucumbers even in January, or is frozen vegetables a better solution?
Thank you for your response.

Nature, in its infinite wisdom, has arranged things so that vitamins and fiber are "gifted" to various types of plants, not just fruits and vegetables. If you want to respect the natural order of seasonal changes, prefer dried and fermented sources from these categories of foods in the winter; they are essentially the ideal "replacement" for fresh sources. If the diet is based on the use of unprocessed raw materials, meaning whole grain products (grains, legumes) are present, you need not worry about fiber or vitamin deficiencies. A well-set variety of the diet will ensure the necessary amounts (which you should determine yourself during the course of your studies when creating menu plans in assignments).

Good day Mr. Jelínek,
do you recommend the use of synbiotics within a residue-free diet, where the intake of fiber is restricted?

These procedures should always be decided by the attending physician. There are (medical) reasons why a low-residue diet is implemented; an inappropriate intervention into the stability of the digestive tract's functioning can be risky for the individual. Be cautious about this because synbiotics contain both prebiotics and probiotics—by using such a product, you provide the body with sources of fiber (prebiotics), which the diet avoids for specific reasons. Despite the generally presented benefits of synbiotics, it is necessary to realize that in certain situations (e.g., the treatment of chronic intestinal inflammations), these products can be harmful...

Good day,

You mention that it is suitable for children to provide quality ingredients, avoid sweets, and ensure sufficient fiber intake, which is mainly found in fruits, vegetables, and whole grain products. However, in previous articles, you have warned about whole grain products for young children, as such products could harm their digestive tract, especially with bran. How is it with these foods for, let's say, two to three-year-old children? Can they, for example, have whole grain flour, oatmeal, or any other flakes, brown rice, black rice, whole grain pasta...? Could you clarify this a bit, thank you.

In this situation, it is necessary to correctly understand the significance of individual nutritional rules (requirements). Adequate fiber intake involves the amount generally recommended for each age group of children (i.e., age + 5) - consider this value as fundamental. At the same time, it is recommended to adjust the ratio between soluble and insoluble fiber in the diet of young children to 2-3:1. This influences the choice of foods as well - to reduce the proportion of insoluble fractions, it is recommended to decrease the volume of whole grain products; otherwise, achieving the desired ratio (theoretically) will be problematic. For insoluble fiber, it is also suggested to avoid the consumption of grain grits due to the sharp edges of the fiber, which is practically the most important recommendation from the above.

Translated into practice - for young children, definitely avoid products made from grits, as they are genuinely risky. In terms of trying to meet other requirements, it is not necessary to follow them blindly; the stated values and ratios should only be perceived as numbers meant to guide you in the right direction. For example, it is not a problem to use whole grains or flakes; just ensure they are thoroughly cooked to influence the structure of insoluble fiber.

Hello,
I would like to ask, if I am fasting and therefore not consuming any polysaccharides or fiber, do the intestinal bacteria suffer as a result? I am uncertain about this and I would not want to starve the gut biome to death.
Thank you.

Intestinal microorganisms feed on mucin (mucus produced by the intestinal lining) during fasting, but they also tend to consume each other. During longer fasts, you can never entirely avoid the risk of a certain decimation of the gut microbiota. However, this does not necessarily mean it is entirely detrimental, as every ecosystem is challenged by events within the natural order of nature, which ultimately lead to the formation of a new environment (from an evolutionary perspective, with the potential for new diversity and greater stability).

Hello,

Could you please clarify the term resistant starch? I encountered it in an article about fiber. What is its role and how is it related to fiber?

Thank you.

Resistant starches are those that resist the process of digestion. They essentially behave similarly to soluble fiber—they undergo fermentation by the activity of the gut microbiome in the large intestine. The result of this process is the production of short-chain fatty acids, which are an important energy source for the cells lining the large intestine. Additionally, resistant starches have other health benefits, the most important of which is their ability to enhance the sensitivity of cells to insulin (very important for diabetics).

There are several types of resistant starches, found in grains, legumes, seeds, tubers (potatoes, sweet potatoes), and fruits (unripe bananas—during the ripening process, these resistant starches convert into digestible ones).

Hello, Mr. Pharmacist,

I have a question regarding your statement, "The body is capable of generating energy from them (specifically from carbohydrates, fiber, and fats, and more rarely from proteins)." I thought that proteins are a more potent energy source than fiber—even though it takes longer and a third of the energy is consumed in processing, proteins theoretically contain the same amount of energy as carbohydrates. I had not considered fiber as an energy source so far.

Thank you for your response.

This information suggests that while proteins contain the same amount of energy per unit of weight as carbohydrates, making them more energy-dense than fiber, the body does not use them as the primary (main) source of energy (metabolically, this is disadvantageous). Instead, carbohydrates and fats fulfill this function.