Vitamin- og mineral guiden

Kostfibre

Kostfibre tilhører en gruppe grove, ufordøjelige kulhydrater. De indgår i planters cellevægge og adskiller sig fra stivelse og sukker ved, at de ikke nedbrydes af mave-tarmkanalens fordøjelsesenzymer. Derfor giver kostfibrene stort set ingen energi på deres vej gennem fordøjelseskanalen. Undervejs påvirker de blandt andet tarmindholdets konsistens og passagehastighed, hvilket gavner fordøjelsen og har sekundær indflydelse på mange andre helbredsmæssige funktioner.
Der findes to grupper af kostfibre som er: de opløselige og de uopløselige.

Opløselige kostfibre.

De opløselige fibre binder store mængder vand og danner slimede geler. De inddeles i de to hovedgrupper: Pektin og beta-glukan.

Pektin findes hovedsagelig i citrusfrugter (især skallen), anden frugt, rodfrugter, umodne æbler og tilskud. Pektin bruges også til at lave gelé. Pektin kan binde en vandmængde svarende til 15 gange stoffets egen vægt.

Beta-glukaner findes i flere undertyper. Betaglukan 1,4 der især findes i havre, binder fedt og sænker LDL kolesterolet. Betaglukan 1,3/1,6 der for eksempel findes i shiitakesvampen og tilskud styrker immunforsvaret.

De opløselige fibre giver tarmindholdet meget mere fylde, og de forlænger den tid, maden opholder sig i tyndtarmen. Dette giver samtidig en bedre mæthedsfornemmelse og bidrager til en god fordøjelse.

Uopløselige fibre

De uopløselige fibre kan ikke opløses i vand, men de kan godt binde en mindre mængde vand, som giver tarmindholdet mere fylde. De uopløselige fibre påvirker især tarmvæggens peristaltik (mekanisk påvirkning) og øger dermed madens passagehastighed. En del af fibrene forgærer til en vis grad i blind- og tyktarmen og fungerer derved som næring for tarmens naturlige mikroflora. Dette bidrager til en velfungerende fordøjelse. De uopløselige fibre inddeles i cellulose, hemicellulose samt lignin, der ikke er et kulhydrat men ufordøjeligt, som andre fibre. De uopløselige fibre findes for eksempel i fuldkorn og upolerede ris.

Funktioner og betydning for

Forhøjet kolesterol

Fibre virker på forhøjet kolesterol ved at binde en del af fedtstofferne og føre dem ud med afføringen. Regulering af blodsukkeret har også betydning for kolesterolniveauet.

Kræft

Undersøgelser viser, at 30 gram kostfibre dagligt sammenlignet med 15 gram kostfibre dagligt kan sænke risikoen for at udvikle tarmkræft med 40 %. Risikoen for andre kræftformer kan også reduceres.

Mangler og dårlig udnyttelse forårsages af

Mangelsymptomer

Kilder

Især hvedeklid, fuldkorn, grove grønsager, svesker, figner, anden frugt, bær, svampe, nødder, mandler, kerner og frø. Især hørfrø.

Hvedeklid 36
Mandler og figen 10
Havregryn og groft rugbrød 9
Æble, grønkål og ærter 5-6
Agurk 0,7

Anbefalet daglig tilførsel

Ifølge Nordiske Næringsstofanbefalinger ligger behovet for de fleste voksne på 25-35 gram om dagen. Der gives ikke anbefalinger for forskellige typer kostfibre.

Småtspisende ældre og andre personer med behov for mad med en større energitæthed bør lige som små børn spise en mindre fiberrig kost. Det skyldes, at kostfibrene giver fylde og mætter hurtigere.

Øget behov

Overdosering – bivirkninger

I sjældne tilfælde kan der opstå allergiske reaktioner over for særlige fibertyper. Tilskud med fibre kan i de første dage give mere luft i maven og mavesmerter, fordi det øgede fiberindhold kræver en tilpasning af tarmfloraen, hvilket tager noget tid. Det plejer at regulere sig selv og man kan eventuelt starte med mindre dosis.

Vigtigt at vide om tilskud

Diverse tilskud med fibre bør indtages med en del væske, for eksempel et helt glas vand, for at opnå den optimale effekt på fordøjelsen og blodsukkeret.

Da fibertilskud kan nedsætte transporttiden i tarmen, kan de muligvis påvirke optagelsen af anden medicin. Derfor bør tilskud med fibre generelt indtages 1-2 timer før anden medicin, medmindre andet er anvist.

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