What refers to fiber which foods. What is coarse fibers or fiber? Fiber and protein - a direct path to a dream figure

We have heard many times from doctors, nutritionists, popular TV presenters and all-knowing girlfriends about the magic word "fiber", which is able to cleanse our body of toxins and toxins.

What is this miracle? In fact, it is correct to talk not about fiber, but about dietary fiber. Dietary fibers are complex carbohydrates that are not digested in the human gastrointestinal tract. More precisely, human digestive enzymes are not able to digest it, but the beneficial intestinal microflora is quite capable of this task.

All dietary fiber contained in food products is usually divided into six types: cellulose, fiber, hemicellulose, pectins, lignin and the so-called mucus and gums. I draw your attention to the fact that according to the information available on the Internet it is impossible to establish how much fiber is in a particular product, and how much gum, cellulose or pectin.

It is possible that reference books have been compiled on this topic for narrow specialists in the food industry or physicians, but no one has provided them for the general use of the network, by and large, the information available is very approximate and not always reliable. But it is very important what kind of dietary fiber is contained in the food on our table. And that's why. Dietary fibers differ in composition and in their properties.

All of them are classified by water solubility into:

water-soluble: pectin, gums, mucus, starch - it is believed that they better remove heavy metals, toxic substances, radioisotopes, cholesterol.

water-insoluble: cellulose (fiber), lignin - these retain water better, contributing to the formation of a soft elastic mass in the intestines and improving its excretion.

Roughly speaking, fiber is the shell of plant cells, and pectins are the substance that binds plant cells together. Physiologically, the difference is felt, this is how - if there is more pectin in the foods consumed, then the time of digestion of food is delayed. If there is more fiber (cellulose), it is shortened. Anyone who has ever suffered from constipation will understand what I mean.

Actually the names speak for themselves - coarse dietary fiber (fiber) and soft dietary fiber (pectin).

For even greater clarity, I will give an example: an apple. Beautiful, juicy, healthy and other blah blah. Let's turn to the numbers: 100 g of the edible part of apples contains 0.6 g of fiber, 1 g of pectin (averaged). As you can see, fiber is almost two times less than pectin. Therefore, some people who are prone to constipation, due to the physiological structure of the intestines (dolichosigma, extra intestinal loops, etc. pathologies that are detected during colonoscopy or irrigography), after they eat a lot of apples, especially after cutting the peel, will wait for the urge to visit toilet room even longer than without apples. Now, if they ate one peel, they would get the effect - after all, cellulose (fiber) is found mainly in the peel, and pectin in the pulp.

Many mothers faced a problem: after the introduction of apples into complementary foods, the babies began to hold stool. But to most people, the phrase "apples and constipation" seems wild and awkward. Well, after all, apples are solid fiber! Why doesn't she work? And try to give zucchini puree or carrot juice and the stool will improve.

What is dietary fiber for?

Water-soluble dietary fiber: gums and pectin bind to bile acids in the intestines (form a gelatinous gel-like mass in the stomach), thereby reducing fat absorption and lowering cholesterol levels. In general, they delay the process of moving food through the gastrointestinal tract, envelop the intestines, protecting it if it has ulcers and erosion. Therefore, on a diet with diseases of the gastrointestinal tract, with cholecystitis, enterocolitis, it is useful to eat not raw fruits, but baked ones with the skin removed. In addition, gums and pectin slow down the absorption of sugar after meals, which is useful for diabetics.

Water-insoluble dietary fiber: cellulose (fiber) and lignin bind water in the intestines, thereby giving volume to the "gastrointestinal waste", contribute to faster bowel emptying, which is the prevention of such consequences of constipation as spasmodic colitis, hemorrhoids, colon cancer, varicose veins rectum.

In the instructions for dietary fibers sold in a pharmacy, you can find out that they bind xenobiotics, heavy metals, radioactive isotopes, ammonia, divalent cations and contribute to their excretion from the body. In fact, they have an enterosorbing, detoxifying, antioxidant effect.

But it is wrong to scratch one size fits all, under the name "fiber" all dietary fiber. For people who do not have digestive problems, and the gastrointestinal tract works like a clock, an extra intake of some dietary fibers, namely fiber, threatens with diarrhea and flatulence.

How much dietary fiber does a person need

Nutritionists in most countries believe that a person simply needs ballast substances in the form of dietary fiber. Here are just a consensus on how much is in grams - no. The American Dietetic Association has set a target of 25-30 grams of fiber per day. Russian nutritionists recommend 20-25 g of fiber per day. This is an indicator for the average person, without physiological abnormalities.

In case of any diseases, the doctor can correct the norm. So, in some cases, the amount of dietary fiber, and in particular coarse (fiber), can be increased to 40 g per day (in sports medicine, recommendations are from 35 to 50 g of fiber per day). Or vice versa, it is reduced, although in most cases, if you write down the diet of an ordinary person (non-vegetarian) according to nutritional value, then 15-17 g of fiber per day is gained from strength - too much refined food in our life.

The recommended dose of pectin for normal populations is 4 g per day for adults and 2 g for children. With an increased radioactive background, the pectin rate should be increased to 15 g per day. An excess of pectin in the body can cause allergic reactions, fermentation in the colon, accompanied by flatulence and a decrease in the digestibility of proteins and fats. Have I already mentioned that dietary fiber is found only in plant foods? No, well, you guessed it. But the content of dietary fiber, or rather pectins and fiber, varies greatly.

Foods containing dietary fiber

Vegetables

Products	Pectins	Cellulose	Total Carbs
eggplant	0,4	2,5-3,3	5,5-7
vegetable marrow	0,8-1	1	3,5-5
White cabbage	0,1-0,6	2	6,5-6,7
Cauliflower	0,6	2,3-2,7	6,3-6,5
Potato	0,5	0,8-2	13-26
Bulb onions	0,4	2,8-3	8,2-11
Carrot	0,6-0,8	2,5-3,5	9,6-11
Beetroot	0,8-1,4	0,9-2,5	10,8-11,5
cucumbers	0,4	0,8-1,1	3-3,5
Squash	0,3	0,9-1,3	3,8-4,1
Sweet pepper	0,3	1,5-2	4,-8,5
Radish	0,3	1,6	3,8-5
Pumpkin	0,3	0,5-2	5,8-6,5
tomatoes	0,3	1,4	3,8-5

Berries and fruits

Products	Pectins	Cellulose	Total Carbs
apricots	0,4-1,3	2	11,1
Quince	0,5-1,1	3,5	13,2
Avocado	0,1	5,5-6,7	7,5-8,5
A pineapple	0,1	1,2	13
oranges	0,6-0,9	1,5-2	11,5-11,8
Watermelon	0,05	0,4	8
Banana	0,9	2,6	23
Cherry	0,2-0,8	1,8	12,2
Grape	0,6	0,6-0,9	17,2
Pomegranate	0,01	4	18,2
Grapefruit	0,5	1,1	8,4
Pear	0,8-1	3,1	15,5
Melon	0,4	0,9	8,3
strawberries	0,5-1,4	1,4-2,2	9,7-10,5
Raisin	1,6	3,8	78-79
Dried figs	5,5-6	9,8-10	64-64,5
Kiwi	0,3	3	14,5-14,7
Dogwood	0,6-0,7	1,1-2	12-17
Strawberry	0,7	1,4-2,2	9,7-10,5
Cranberry	0,5-1,3	4,6	12-12,2
Gooseberry	0,7-0,9	3,5	11-12,5
Dried apricots	1,5-2	7,3-7,5	51-62
lemon pulp	0,5-0,7	1,1-1,2	9,3-9,5
Lemon zest	1,9-2,5	10-10,6	16
Raspberries	0,3-0,7	6,5	12
tangerines	0,4-1,1	1,8	13,4
Plum	0,9-1,5	1,4-1,6	11,4-11,8
Red currants	0,4-0,7	4,1-4,3	13,5-13,8
Black currant	6-6,5	4,5-4,8	15,4
Sea ​​buckthorn	2,3-2,6	2	7,8
Peach	0,7-1,2	1,5	9,7-10
pomelo-peel	6,8-5	10	25
Dates	2,2-2,5	8	75-80
Persimmon	1,5	1,5-3,5	17
Cherries	0,4-0,6	2,1	16
Prunes	1-1,5	7	64
Apples	0,9-1,7	1,5-2,4	13,5-13,8

Cereals, grains and legumes

Products	Pectins	Cellulose	Total Carbs
Buckwheat	0,8-1	8,8	56-70
Peas	0,6	23-25,5	49,5-60
Corn	0,5	2-4	70-74
White chickpeas (kabuli)	2,7	1,2-2	65-71
Brown chickpeas (desi)	2	4-6	51-65
soft wheat	0,5	2,3-2,7	70-71
durum wheat	0,7	10-10,8	71-71,5
Millet	0,7	13,7-14,3	66-72
oats	7,7-7,8	10-12	66-67
Rice white long grain	1	1,7-2,2	79-80
Rice white round	0,9	2,8	77-79
brown rice	1,8	3,3-3,5	76-77
rice wild	1,4	6-6,2	74-74,5
Rye	7,9	14,6-15,1	69-75
Soy (beans)	0,05-0,1	9-13,5	30-30,5
Barley	0,5-1,2	14,5-16,5	74,5-76,5
Beans (dry beans)	0,4-0,5	20-24	59-60
dry lentils	1,5-3,3	7,2	60

Nuts and seeds

Products	Pectins	Cellulose	Total Carbs
Peanut	4	8	16-17,5
Brazilian nut	0,2	6,5-7,5	12-12,3
Walnut	0,8	6,5	13,5-13,7
pine nut	0,15	3,5-3,7	13-13,1
Cashew	0,2	3,3-3,6	32,7-33
Sesame	0,4	5,5-11,2	23-23,4
Flax-seed	1,8-3,3	24-25,5	28,9
Poppy	0,5	19,5	28,1
Almond	0,2	12,2	21,7
sunflower seeds	0,8-1,9	13-16	20
Pumpkin seeds	0,3	6-13	10,5-11
pistachios	0,4	10	27,5-28
Hazelnut	0,3	11	17

The amount of pectin substances can vary for various reasons. The first is the varietal qualities of fruits and vegetables. More clearly on pears, remember how different they are - with a thin peel (conference pear), with a thick one (Chinese pears). In addition, during storage, the amount of pectin in fruits decreases, so it is more beneficial to eat fresh fruits and vegetables.

The amount of fiber also varies depending on the variety, this is clearly seen in the now popular chickpea. There are two types on sale: white chick-pea desi is yellow, dry dirty yellow or gray and brown chick-pea kabuli (popular in India) is dark brown, dry almost black. The content of pectins and fiber, as well as the total carbohydrate content (starch is almost 1.5 times more in white chickpeas) is very different. In addition, the amount of dietary fiber and total carbohydrate content depends on whether you use shelled or unshelled chickpeas in your meals. I collected this article literally bit by bit from reference books, not only Russian ones, for example, “Dietary fiber profile of food legumes” by Sarhad J. Agric. Vol. 23, no. 3, 2007.

By the way, in addition to pectins and fiber, some products contain other dietary fibers - mucus - substances of various chemical composition, mainly polysaccharides, but close to pectins. They selectively absorb other harmful substances in the intestines, reducing putrefactive processes in it, promote healing of its mucous membrane and removal of excess cholesterol from the body. Their source is, first of all, linseed (6-12%), mucus is also present in rye grain.

Summarize: most rich in fiber, and dietary fiber in general, primarily legumes, nuts and seeds, especially flaxseed, whole grain flour, then vegetables (especially onions, carrots and beets), fruits (especially avocados, dried fruits) and berries (especially cranberries) , raspberry, black currant). Moreover, fruits have the highest content of dietary fiber in the peel.

Do not discount some spices, such as cinnamon. It is very rich in dietary fiber. I could not find information on how much pectin is in it, and how much fiber, it is only known that the total amount of dietary fiber is 53 g per 100 g, which is more than half. So cinnamon enriches pastries not only in taste, but also structurally.

How much and what to eat to get enough fiber

To gain the required amount of fiber 25-35 g, you need to eat a lot of vegetables and fruits, for example, 1 kg of apples or 1 kg of pears, or 1 kg of carrots, or 1 kg of cabbage or 1 kg of pumpkin, 1.5 kg of apricots, or 2 kg melon. You can overeat with berries - just half a kilo of currants! But you don't eat that much every day.

One of the main suppliers of dietary fiber is bread - rye (8.3 g of fiber per 100 g of bread), grain (8 g of fiber), doctor's bread (with bran - 13 g of fiber), cereals (oatmeal - oatmeal, buckwheat - according to 10-11 g fiber). But count how much bread you eat? A slice of bread weighs 20-30 g, one large plate of oatmeal - only 40 g of cereal. A large bowl of buckwheat contains only 8 grams of fiber.

Especially lack of dietary fiber, in particular fiber, children, it is difficult to force them to eat vegetable salads, whole grain bread, legumes. Save nuts and dried fruits.
If you reconsider your own and start eating more food rich in fiber, one not very pleasant moment appears - an increase in the amount of carbohydrates or fats and total calories. The fact is that in fruits and dried fruits, for example, in addition to dietary fiber, there are a lot of sugars, in nuts - fats.

In the same apples, in addition to pectin and fiber, 10 g of sugars for every 100 g of weight, in prunes - 38 g of sugar. The norm of carbohydrates for a person averages 250-450 g (depending on weight and physical activity). The same is true with nuts and seeds - you can sort out fats, the norm of which is about 40-50 g per day.

I tried to make a daily diet for the day, from the most common products, so as to more or less bring it closer to the norm. To be honest, it's not that easy! Do not judge strictly, an approximate version for the day, which should be divided into 5-6 meals:

• 120 g (5-6 slices) rye bread,
• 200 g cottage cheese 5%,
• 200 g boiled long grain rice
• 200g boiled pasta
• 100 g boiled chicken fillet,
• 200 g baked pink salmon without oil,
• 200 g fresh cucumber (1 cucumber),
• 150 g fresh tomato (1 small)
• 10 g vegetable oil (tablespoon),
• 100 g tangerines (2 small ones)
• 500 g apples (2 large or 3 medium)
• 60 g sugar (10 teaspoons for tea or coffee),
• 20 pieces (20 g) almonds.

Total: 130 g of protein, 44.6 g of fat, 275 g of carbohydrates, of which 39 g of dietary fiber, a total of 2054 kcal. Calculated for a person with an energy requirement of 2000 calories (+/- 50), engaged in amateur strength training 3 times a week, not striving to lose weight. You can replace vegetable oil with butter by adding it to the side dish, then you will have to eat vegetables raw so as not to go overboard with fats and calories.

Diet option: remove all apples from the above list, add a plate of boiled lentils (200 g) and get: 140 g of proteins, 43 g of fat, 210 g of carbohydrates, of which 39 g of dietary fiber, only 1811 kcal - more fitness option - slight deficit Calories and fewer carbs will help you shed some fat.

Another diet option: we completely remove sugar, replace it with 100 g of prunes (1 piece without a stone weighs 8-10 g), then the hated lentils can be replaced with a portion of 300 g baked in spices (without oil or with a drop of oil) potatoes. We get: 134 g of protein, 44 g of fat, 224 g of carbohydrates, of which 38.6 g of dietary fiber, a total of 1849 kcal.

Sometimes there are cases when there is no desire or opportunity to eat vegetables and fruits. Most often, this is in the process of losing weight. Carbohydrates (sometimes fats) are cut here. And they are cut down very much - less than 100 g per day. But then the intake of dietary fiber is very sharply reduced, literally up to 2-4 g. This threatens with a serious violation of the regularity of the "stool". In such cases, special products with a high fiber content come to the rescue: wheat bran, oatmeal, rye (25-55 g fiber), flax flour (25 g fiber), soy flour (14 g fiber).

But, perhaps, each of these products should be devoted to a separate article ...

Cellulose, dietary fiber, dietary fiber, cellulose - all these are the names of the same food substance of plant origin. Fiber is found in fruits and vegetables, grains and nuts, algae, and many other foods. This is a very interesting material, the benefits of which, of course, will be appreciated by everyone who monitors their health and the health of their loved ones.

Fiber foods: the uniqueness of fiber

Fiber is not digested in the human body and is almost not affected by the enzymes of the gastrointestinal tract. Dietary fiber, in fact, leaves the body unchanged, passing through the stomach and intestines - thereby removing toxins, excess fats and harmful substances.

Fiber reduces the production of insulin and cholesterol, inhibits the conversion of sugar into fat, promotes regular bowel movements and a healthy intestinal environment. And, most importantly, what the beautiful half of humanity will appreciate - fiber helps to regulate weight. Ballast substances are indispensable in use and play a very important role in the human diet. For example, a diet for diabetes necessarily includes the use of substances high in fiber. Therefore, the list of products for a diabetic patient is formed in most cases on the principle of a high content of vegetable dietary fiber in them. Such fibers protect the body of a diabetic patient from a sharp increase in blood sugar by reducing the rate of absorption of carbohydrates.

You can determine which foods have a lot of fiber by their appearance, quality and origin. The less refined the product, the more fiber it contains.

Vegetable fiber. High fiber foods

What foods contain the most fiber?

1. Firstly, these are raw fruits, dried fruits and berries: prunes, dried apricots, raisins, apples, pears, plums, apricots, grapes, grapefruit, strawberries, blackberries, peaches, bananas, lemons, dates, figs, watermelon.
2. Secondly, raw vegetables and greens: peas, parsley, dill, lettuce, cilantro, carrots, cabbage, tomato, cucumber, beets, pumpkin, potatoes, celery, broccoli, zucchini, beans, rhubarb, eggplant.
3. Thirdly, nuts and seeds: chickpeas, peanuts, flax seeds, sunflower and pumpkin seeds, almonds, walnuts, cashews, hazelnuts.
4. Fourthly, cereals and cereals, bread products and pasta: whole grain bread, bran bread, wheat groats, oatmeal, corn groats, buckwheat, pasta.

Foods containing fiber: fiber per 100 g of the edible part of the products, table

Food products:	Fiber content in products:
Wheat bran, beans, oatmeal, nuts, dates, strawberries, currants, raspberries, figs, blueberries, cranberries, mountain ash, gooseberries, prunes, apricots, raisins.	Very large - 2.5 g or more.
Buckwheat, pearl barley, barley, peeled peas, potatoes, carrots, white cabbage, green peas, eggplant, sweet pepper, pumpkin, sorrel, quince, orange, lemon, cranberries, fresh mushrooms.	Large - 1-2 g.
Rye bread made from sifted flour, millet, corn grits, green onions, cucumbers, beets, tomatoes, radishes, cauliflower, melons, apricots, pears, peaches, apples, grapes, bananas, tangerines.	Moderate - 0.6-0.9 g.
Wheat bread from second grade flour, rice, wheat groats, zucchini, lettuce, watermelon, cherry, plum, sweet cherry.	Small - 0.3-0.5 g.
Wheat bread from flour of the first and highest grade, semolina, biscuits, pasta.	Very small - 0.1-0.2 g.

Fiber in food. daily human need

The daily norm of fiber for a person averages 25-30 g. Nutritionists advise consuming ballast up to 40 g per day for men and up to 25 g for women. After age 50, fiber can be consumed in slightly smaller amounts.

What foods have more fiber? Dietary fiber is found more in those products that have not undergone industrial processing. Such food is useful for the human body to a greater extent.

Nowadays, fiber can also be bought at the pharmacy - in the form of tablets. This version of its use also gives excellent results.

The need for foods rich in fiber is growing:

1. During pregnancy, with an increase in the amount of food consumed.
2. With anemia and lack of vitamins in the body.
3. With improper functioning of the stomach and intestines.
4. With the accumulation of slags and toxins in the body.
5. If you are overweight.

The need for foods rich in fiber decreases:

1. With excessive accumulation of gases in the intestines, accompanied by bloating.
2. With exacerbation of such diseases of the gastrointestinal tract as gastritis, gastric ulcer, pancreatitis, cholecystitis, intestinal dysbacteriosis, etc.

What is coarse fiber. What products contain it?

“Soft” dietary fibers are pectins, gums, dextrans and agarose.

Coarse fiber is a plexus of plant fibers. This ballast substance has a complex form of carbohydrates that our digestive system is not able to digest.

Coarse fiber is used in various weight loss diets. It is able to speed up the metabolic process and cleanse the body of slagging. The use of coarse dietary fiber can help a person lose weight and become healthier due to the normalization of the intestines.

Benefits of fiber for weight loss

When compiling a diet for weight loss, you should pay attention to eating foods with carbohydrates, fats, fiber and proteins.

Carbohydrates in the weight loss diet

You need to know that not all carbohydrates are good for weight loss. Some of them are more common in the daily diet, such as pastries, potatoes, sweets, pasta, rice, chips, etc. They are delicious, but the sugar and starch they contain will definitely be deposited on your thighs in the form of fat deposits. But bread with bran, buckwheat, oatmeal, as well as juices and fruits should be eaten as often as possible.

Proteins in the diet for weight loss

Proteins are very useful for the human body. It is worth eating them as often as possible, because the amino acids they contain are indispensable for us. Distinguish between animal and vegetable proteins. It is necessary to eat them, while equally vegetable and animal proteins. If you "save" on proteins, excess fat will not go away, useful calories will leave the muscles of the body, which is very harmful.

Fats in a weight loss diet

Some women, while on a diet, very often exclude fat from their daily diet, because it is believed that this is a direct path to gaining excess weight. But in most cases this is a misconception. The use of products containing fats is designed to supply our body with nutrients, vitamins, give us energy, maintain the elasticity of the vessels of the circulatory system, and much more. Olive oil, avocados, nuts, fish are all recommended foods. The key is to eat them in moderation.

Fiber in the weight loss diet

The most important and most important factor in the fight for a beautiful and slim figure is the proportion of fiber in our diet. It is the content of dietary fiber in foods that will help to have a healthy weight. Getting into the human body, ballast substances gradually absorb moisture, slags and fats and then bring them out. There is an acceleration of metabolism, decay and fermentation products, cholesterol and sugar, and most importantly, extra pounds go away.

Lack of fiber in the body causes many chronic diseases, as well as obesity.

Fiber foods: diets for weight loss with fiber

The diet in such diets, of course, is very different from the usual daily diet, but its benefits are undeniable.

A sparing diet with foods containing fiber

1. The proportion of foods containing fiber should be 70%.
2. For the best effect, it is necessary to exclude the use of alcohol, fatty, fried, sweets and pickles.
3. As a result, in 30 days you can easily lose up to 7 extra pounds.

Strict fiber diet

1. Buy fiber from the drugstore.
2. Buy in the store kefir with a low percentage of fat content.
3. 2 tsp add fiber to 1 cup of kefir and mix thoroughly until swelling.
4. After 4 hours, repeat this procedure and so 4 times a day.
5. Between doses of kefir with fiber, you can eat vegetables and fruits in small volumes.
6. For 14 days, the effect of this diet will already be noticeable.

Unloading day 1 time per week with foods containing fiber

1. Buy a liter bottle of kefir in the store.
2. Divide kefir into 4 parts of 250 g.
3. Add 2 tsp. pharmacy fiber in each part of kefir.
4. For 1 day, drink all the kefir at approximately equal intervals.
5. You can eat vegetables or fruits in small quantities throughout the day.

Foods containing fiber: contraindications for the use of fiber for weight loss

Before using dietary fiber, it is necessary to consult with specialists, especially if there are problems with the stomach, there are chronic diseases of the gastrointestinal tract, such as gastritis, ulcers, pancreatitis, etc.

Products containing fiber. Video

Fiber is a special dietary fiber that the digestive tract is unable to digest or convert. But in the large intestine there are such bacteria that can destroy fiber, give it a jelly-like state. In this form, it accumulates all accumulated impurities and removes them from the body. Fiber is soluble and insoluble. Both types are equally important for adults and for children.

Benefit and harm

Any substance, any biological additive can be both beneficial and harmful to the body. If you're eating foods that are high in fiber, it's important to be aware of not only the positives but also some of the risks.

pros

In order to start eating right, a person needs an incentive in the form of knowledge about nutrients and their significance for the body. The benefits of fiber can be summed up in six main points.

1. Antibacterial effect. The presence of coarse particles causes prolonged chewing and, as a result, profuse salivation. Saliva, in turn, neutralizes acids and bacteria, preventing diseases of the oral cavity.
2. Body cleansing. Fiber is important for bowel function and ensures regular bowel movement. And yet, moving through the digestive tract, fiber attracts and binds cholesterol, preventing its penetration into the blood. This is important for heart health.
3. saturation effect. Once in the stomach, the fibers absorb liquid and increase in size. Thus, the feeling of fullness comes quickly enough without eating a large amount of food. This is especially important for losing weight.
4. Neutralization of toxins. Once in the intestines, dietary fiber attracts and binds toxins, preventing their penetration into the body.
5. Cancer prevention. The substance provides effective prevention of rectal cancer, which is being diagnosed more and more often due to the high popularity of refined products.
6. Getting rid of constipation. During pregnancy and breastfeeding, it solves the problem of stool retention, stimulates lactation.

Foods high in fiber are contraindicated in people with gastrointestinal diseases. Coarse fibers can irritate the inflamed mucous membrane and provoke an exacerbation of ailments.

Minuses

Dietary fibers have specific properties. They cannot be called exclusively useful. In some cases, there may be such negative consequences from the use of fiber:

• increased gas formation in the intestines;
• stool disorders;
• “washing out” of fat-soluble vitamins and minerals from the body;
• neutralization of the action of drugs.

Foods with the highest fiber content can harm even a healthy body if you do not chew foods thoroughly enough. Grind food well in your mouth, making at least 30 chewing movements.

Fiber: what foods contain

Dietary fiber is necessary for the normal functioning of the body and good health. And most importantly, they are found in many products that make up the usual daily diet of a person. Foods rich in fiber are shown in the table.

Table - Foods high in fiber

Product	Amount of fiber, g/100 g	Caloric content, Kcal/100 g
wheat bran	43	170
cocoa powder	35	290
Dried white mushrooms	26	215
Dried apricots	18	215
figs	18	54
Beans	13	93
Soya	13	381
Almond	12	575
Buckwheat	12	132
Lentils	11	295
hazelnuts	11	704
Rice	11	344
germinated wheat	11	198
Rose hip	11	51
pistachios	10	556
Whole wheat bread	9	199
Corn	9	123
Raisin	9	264
Prunes	9	234
bitter chocolate	7	539
Oatmeal	6	310
Black currant	5	44
Sunflower seeds	5	578
Asparagus	2	21
Spinach	1	22

Proper nutrition is enough to provide the body with enough dietary fiber. And the expediency of taking dietary supplements can only be assessed by a doctor.

Having at hand a list of useful foods containing fiber, you can correctly form your menu to saturate the body with vitamins and cleanse it of toxins. When planning a diet, rely on eight tips.

1. Do not combine with medications. Since fiber cleanses the body, it is not recommended to consume a large amount of the substance while taking medication. Treatment may not be effective.
2. Do not peel vegetables and fruits. The peel and seeds contain the most dietary fiber. You need to send apples to the juicer along with the core.
3. Include in the diet gradually. Start with a small amount, listening to the reaction of the body. If, as the dose increases, you feel discomfort from any organs, contact your doctor immediately.
4. Drink water. If the basis of your diet is foods rich in fiber and dietary fiber, try to drink at least 2 liters of fluid per day.
5. Eat healthy desserts. Replace sweets and cookies with dried fruits. They are distinguished by exceptional taste and a high content of dietary fiber.
6. Use unrefined vegetable oil. This product saturates the body not only with vitamins, but also with dietary fiber. And it is also a good prevention of hemorrhoids.
7. Minimize product handling. Cereals do not need to be soaked before cooking; eat plant foods raw if possible.
8. Add bran. In cereals, muesli and pastries. Judging by the reviews, they do not change the taste of dishes, but they facilitate digestion.

There are no dietary fibers in meat and dairy products. If you do not dilute the diet with plant foods, problems with digestion and stools may occur.

Long-term observations have allowed physicians to conclude that the presence of dietary fiber in the diet increases life expectancy by at least ten years. At the same time, the external and internal signs of aging do not appear as clearly as in those who do not follow the diet. Thus, it is important for a person who dreams of a long and healthy life to know which foods contain fiber and be sure to include them in their menu.

Fiber is one of the best means for losing weight, maintaining normal bowel function. Therefore, every person who cares about his health should include foods containing fiber in his daily diet in order to remove toxins from the body, and prevent diseases of the cardiovascular system. Today we will tell you which foods are high in fiber.

Types of fiber

Fiber is divided into two types: soluble and insoluble. Foods rich in fiber of the first type are apples, cabbage, citrus fruits, broccoli, wholemeal flour, various berries, seeds, oats. Such fiber can be turned into a jelly-like mass, it is more gentle on the stomach.

Insoluble vegetable fiber is found in foods such as legumes, cereals (mainly in their shell), in the peel of vegetables and fruits.

What foods contain fiber

We have already talked about the benefits and norms of fiber, you should not have any doubts about the need for its use. For an adult, 20-30 grams of fiber is enough to avoid problems with digestion, intestinal microflora, elimination of toxins and heavy metals. Therefore, it is important to know which foods contain fiber.

Products containing a lot of vegetable fiber are, first of all, stems, roots, fruits, tubers and leaves. The list of high-fiber foods starts with our familiar vegetables. Carrots, cucumbers, tomatoes, beets, peas, beans, broccoli, radishes are fiber-rich vegetables. Fiber foods include fruits, berries, and nuts. Especially pear, apple, grapes, peaches, pistachios and figs.

But the highest fiber content in foods such as buckwheat, oatmeal and other types of whole grains. Bread with bran is especially useful. Now you know what foods contain vegetable fiber.

Please note that foods containing a lot of fiber must be consumed fresh, they must not be cooked. Avoid the following food additives: inulin, polydextrose, maltodextrin.

Many people consume milk, fish, meat, cheese, thinking that they enrich their body with useful fibers, but we note that these are products that do not contain fiber.

The amount of fiber in food

Below is a list of high fiber foods. The amount of fiber in products is indicated per 100 grams:

• Beans and peas - 15%;
• White rice and wheat - 8%;
• Oats and barley - 8-10%;
• Nuts, almonds, olives -10-15%;
• Fresh vegetables - 2-5%. Vegetables with the most fiber: green peas, Brussels sprouts, broccoli, asparagus, carrots;
• Berries - 3-7%. Raspberries and blackberries contain the highest amount of fiber;
• Fruits and citrus fruits - 5-10%. The most fiber in the following fruits: bananas, peaches, pears and apples.

Fiber foods: table

If you do not know what fiber contains, the table below will help you understand this issue. We present to your attention foods containing fiber: the table is very simple, you can quickly make up your diet by including foods that contain fiber.

Name	Quantity	Fiber (in grams)
Fruits
Apples with skin	1 medium	5,0
Apricot	3 medium	0,98
Apricots, dried	5 parts	2,89
Banana	1 medium	3,92
Blueberry	1 cup	4,18
Cantaloupe, cubes	1 cup	1,28
dried dates	2 medium	3,74
Grapefruit	1/2 medium	6,12
Orange	1 medium	3,4
Peach	1 medium	2,0
Peaches, dried	3 parts	3,18
Pear	1 medium	5,08
Plum	1 medium	1,0
Raisin	1.5 oz	1,6
Raspberries	1 cup	8,34
Strawberry	1 cup	3,98
Vegetables
Avocado (fruit)	1 medium	11,84
Beets, cooked	1 cup	2,85
beet leaves	1 cup	4,2
Bok choy, cooked	1 cup	2,76
Broccoli, cooked	1 cup	4,5
Brussels sprouts	1 cup	2,84
cabbage, cooked	1 cup	4,2
Carrot	1 medium	2,0
Carrots, cooked	1 cup	5,22
Cauliflower, cooked	1 cup	3,43
Slaw	1 cup	4,0
Sweet corn	1 cup	4,66
Green bean	1 cup	3,95
Celery	1 stem	1,02
Kale, cooked	1 cup	7,2
fresh onion	1 cup	2,88
Peas, cooked	1 cup	8,84
Bell pepper	1 cup	2,62
Popcorn	3 cups	3,6
Potato baked "in uniform"	1 medium	4,8
Spinach, cooked	1 cup	4,32
pumpkin, cooked	1 cup	2,52
Sweet potatoes, boiled	1 cup	5,94
Chard, cooked	1 cup	3,68
Tomato	1 medium	1,0
Large-fruited pumpkin, cooked	1 cup	5,74
Zucchini, cooked	1 cup	2,63
Cereals, grains, pasta
Bread with bran	1 cup	19,94
Whole wheat bread	1 slice	2,0
oats	1 cup	12,0
Whole grain pasta	1 cup	6,34
cinnamon rice	1 cup	7,98
Legumes, nuts, seeds
Almond	1 oz (28.35 gr)	4,22
Black beans, cooked	1 cup	14,92
cashew nuts	1 oz (28.35 gr)	1,0
Flax seeds	3 spoons	6,97
Chickpeas (beans), cooked	1 cup	5,8
Beans, cooked	1 cup	13,33
Lentils, cooked	1 cup	15,64
Lima beans, cooked	1 cup	13,16
Peanut	1 oz (28.35 gr)	2,3
pistachios	1 oz (28.35 gr)	3,1
Pumpkin seeds	1/4 cup	4,12
Soybeans, cooked	1 cup	7,62
Seeds	1/4 cup	3,0
Walnuts	1 oz (28.35 gr)	3,1

What is fiber and what foods contain it, you can find out by reading our article. Fiber is a unique type of dietary fiber that is transformed in the stomach into sucrose molecules, and, without decomposing, are excreted from the body. Fiber should be an essential part of our diet. An adult should eat about 20-30, but not less than 15 grams of fiber daily. If a person is engaged in hard physical labor or is fond of sports, his body's need for fiber rises to 40 grams per day.

Sources of fiber are common foods and artificially synthesized food supplements (BAA). Divide your daily fiber intake into several meals. Several factors affect the absorption of fiber by the body: this is the general state of health, and the quality of the products, and the way they are prepared (during heat treatment, the fiber softens, and it is easier for the body to absorb it).

The benefits and harms of fiber in nutrition

The diet of modern people includes few foods rich in coarse fibers. We increasingly prefer to eat somewhere else (fast food), ready-made frozen food and restaurant dinners, forgetting about vegetables and fruits. Meanwhile, the deficiency of fiber obtained from natural food will not help to fill even the highest quality nutritional supplements.

Excess weight, diseases of the cardiovascular system and - this is the deplorable result of malnutrition with a low content of coarse fibers. Fiber stimulates digestion and intestinal motility - it is easier for the body to remove undigested food residues when fiber is in the diet. With its lack in the intestines, fermentation processes begin, which leads to constipation and flatulence.

However, for the health of the body it is important to eat varied and moderate at the same time. Too much coarse fiber in the diet interferes with the absorption of other nutrients from food. Once in the digestive system, fiber tends to increase in size at least twice. Some foods containing fiber (for example, bran) can increase 5 times.

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The minimal consequences for the body, to which the uncontrolled use of coarse fibers leads, are disturbances in the functioning of the gastrointestinal tract and bloating. If you decide to enrich your daily diet with high-fiber foods, start doing it gradually, start with small portions and gradually bring your fiber intake to normal.

Although fiber is digested and absorbed slowly, it is difficult to overestimate its benefits for our body:

• it normalizes the work of the ZhTK;
• supports the intestinal microflora, which contributes to an increase in its peristalsis;
• promotes weight loss, as it slows down the absorption of proteins, fats and carbohydrates;
• helps cleanse the intestines from toxins and toxins;
• helps to remove harmful substances and heavy metals from the body;
• prevents diseases of the cardiovascular system and diabetes.

The main types and characteristics of fiber

Cellulose is divided into two types:

1. Soluble - relatively mildly affects the digestive organs, in the intestine it turns into a viscous gel-like substance, which slows down the absorption of food and reduces. Soluble fiber is found in foods such as: carrots, apples, broccoli and white cabbage, citrus fruits, wholemeal flour, cereals (oats, barley and rye), legumes (peas, beans, lentils), various berries, sunflower seeds ).
2. Insoluble fiber has the opposite effect - it swells when it enters the stomach and intestines, thereby speeding up the passage of food through the digestive tract. This is what causes the mild laxative effect of fiber. In addition, insoluble fiber restores the intestinal microflora and normalizes the digestive tract. Insoluble fiber is found in bran, legumes, peels of vegetables and fruits, shells of cereals, nuts and seeds).

If we consider the varieties of fiber in more detail, then we can distinguish the following types:

1. pectins (intercellular carbohydrates),
2. gums (walls and seeds of tropical plants),
3. cellulose (plant cell walls),
4. mucus (plant seeds and algae),
5. hemicellulose,
6. lignin.

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What foods contain fiber (table)?

Every person who cares about their health should know the foods rich in fiber in order to include them in their daily diet. In general terms, we can say that plants, their leaves, fruits, stems, tubers and roots are rich in fiber. Sources of plant fiber content are cereals, vegetables and fruits, berries and nuts.

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The foods richest in fiber include:

• buckwheat;
• oatmeal;
• whole grain bread and bran baked goods.

In order to make it more convenient for you to plan your daily diet and make a shopping list, we have compiled a convenient table. Now you will know which foods contain a lot of fiber. You can print the table and hang it in the kitchen, and it is also convenient to take it with you when you go shopping.

Food rich in plant fiber	List of high fiber foods
Grains and cereal-containing foods contain the most fiber	Whole wheat and bran bread, whole wheat pasta, oats, brown (unpeeled) rice.
Vegetables	Beets, avocados, white cabbage, cauliflower, broccoli and Brussels sprouts, corn, carrots, green beans, celery root, onions, bell peppers, green peas, potatoes with skins, sweet potato, pumpkin, tomatoes, zucchini and eggplant.
Legumes	Beans, lentils, soybeans.
Nuts and seeds	Almonds, cashews, walnuts, hazelnuts, peanuts, pistachios, pumpkin and sunflower seeds.
Fruits	Apples, dried fruits (dried apricots, raisins, prunes, dates), apricots, bananas, melons, grapefruits, peaches, oranges, pears, plums, raspberries, strawberries.
Greenery	Lettuce, parsley, dill, green onion, fennel, asparagus, celery, spinach.

There are products that do not contain coarse fibers. These include all food of animal origin: meat and fish, dairy and sour-milk products and cheeses. These foods are not considered fiber.

If you want to get the most health benefits from fiber, try to consume it along with foods containing beta-carotenes, vitamins E and C. Try to get fiber from a variety of sources, make sure that all foods containing this substance are equally present in your diet. Fiber is contraindicated in infants and people with gastrointestinal diseases. Fiber is an indispensable component of a modern healthy diet. Include it regularly in your diet, and soon you will notice an improvement in your health.