Foods high in fiber table. Lose weight with fiber-rich foods
You have probably heard a lot about fiber and its benefits for the body. But here, complete and reliable information about this substance, which is often scattered across the Internet, is far from always possible to find in the right amount. Therefore, in this article we have prepared useful material that maximizes all the properties, benefits and features of fiber.
What is fiber?
Fiber is nutritional elements in the form of dietary small fibers. It should be noted that it does not saturate the human body with a charge of energy, however, it is very important in the functioning of the human body.
Contains mainly fibrous tissue in plant foods, containing a small amount of sugar. This element “works” for the benefit of the body, combining with other nutritional components. It is noteworthy that it inhibits the absorption of consumed fats, as well as proteins and carbohydrates. This means that such dietary fibers are actively contribute to getting rid of extra pounds. It also means that those who want to gain weight should not consume fiber.
The benefit of fiber is to slow down the process of digestion of food, so the processing of carbohydrates by enzymes is slowed down. Soluble fiber reduces bad cholesterol levels.
Types of dietary fiber and their content in different products
insoluble fiber. It is contained in bran, grain(which have not been processed), seeds, legumes, nuts, cauliflower and broccoli, and in the skins of various fruits and vegetables.
Useful properties are to speed up the digestion and promotion of food. Often such fibers are used to prevent constipation and alleviate the condition when they occur. In addition, they effectively restore the balance in the microflora of the body.
Soluble fibre. Contained in beans, beans, lentils, oats, barley, raisins, avocados, berries, apples, pears and peaches.
List of fiber foods:
| Products, 100 g dry | Cellulose |
| Bran | 40-45 g |
| Flax-seed | 25-30 g |
| dried mushrooms | 20-25 g |
| Dried fruits | 12-15 g |
| Legumes (lentils, beans, chickpeas, etc.) | 9-13 g |
| Whole wheat bread | 8-9 g |
| Various berries (blueberries, lingonberries, etc.) | 5-8 g |
| Avocado | 7 g |
| Sweet fruits (peaches, pears, oranges, strawberries, etc.) | 2-4 g |
Benefits of eating fiber
1. The level of cholesterol and sugar in the blood is normalized.
2. Restored and maintained in normal microflora. At the same time, many pathogenic organisms become uncomfortable in it, as a result of which they die.
3. Toxins are removed from the intestines.
4. The work of the digestive system improves.
5. Weight is reduced.
In addition, scientists have found that fiber reduces the risk of death from heart and vascular diseases. To do this, you need to consume 210 grams per day.
40 foods rich in vegetable fiber will help you win the fight against being overweight and improve your health. Here's what you need to add to your shopping list.
Most fitness freaks base their diet around protein, and rightly so. If you want to build muscle like a pro, it should be at the top of the list. However, other nutrients also play an important role, and dietary fiber is usually remembered last. And that could be a big mistake.
You can bet that there is not enough vegetable in your daily menu. Studies have shown that more than 90% of people do not get their daily intake of dietary fiber, which is approximately 25 grams for women and 38 grams for men. Bad news for those who want to change the body for the better, not to mention health in general.
A fiber-rich diet not only normalizes bowel function, but also helps to lose weight, lowers cholesterol and reduces the risk of a number of cancers. It's no wonder that a 2014 study by the American Journal of Clinical Dietetics found that people who get plenty of fiber live longer than those who don't. Plus, if you're on a fiber-rich diet, chances are your diet is chock-full of the natural, nutritious foods you need to reach your fitness goals.
When it comes to leaning down to the leanness of a racehorse, dietary fiber can help deliver a double whammy to fat stores. First, fiber suppresses hunger and prevents you from being tempted by those mouth-watering cakes that await in the break room. Secondly, a diet rich in roughage improves blood sugar regulation, which has a big impact on fat burning.
However, in order to fill the diet with fiber, it is not at all necessary to take Metamucil. We have compiled a list of natural foods to help you join the ranks of those who receive a daily allowance of dietary fiber. So, let's start a virtual tour of the departments of the supermarket!
1. Lentils
If you want to make sure you get the fiber you deserve, include more humble lentils in your food arsenal. Your muscles will appreciate the impressive 13 grams of plant-based protein per serving. There is another nice bonus - inexpensive lentils cook on low heat for about 30 minutes, which is much faster than dried beans. By the way, brown or green lentils contain more fiber than red (pink) lentils.
On a note
Cook lentils and add them to soups, sauces and salads. On a weekday, you can make a quick, fiber-rich lunch by tossing lentils with cherry tomatoes, diced bell peppers, spinach, feta cheese, and dressing. In addition, on fast days with lentils, you can cook vegetarian burgers. Lentils go well with red fish.
2. Common beans
Bodybuilders outright scorn beans in favor of meat, but consider beans and other legumes: cheap, convenient foods loaded with fiber and other essential nutrients and versatile in the kitchen. A study published in the Journal of the American College of Dietetics found that people who regularly eat beans are 23% less likely to have waist problems compared to those who don't eat beans.
On a note
Beans are the perfect option to boost the fiber content of your next serving of chili. You can also use it along with other legumes, chopped vegetables and salad dressings with excellent nutritional characteristics.
3. Shelled peas
Shelled peas are not a frequent item on our shopping list, but should be if you want to eat roughage. Together with fiber, you will get a rich crop of vegetable proteins and folic acid - which helps fight hypertension. Like lentils, yellow and green split peas cook faster than beans and don't need to be soaked first.
On a note
The best way to incorporate split peas into your diet is in soups and stews or fish dishes. Meatloaf and pea soup are classic dishes rich in protein that your muscles love so much. Try also making hummus from boiled yellow split peas. Just mash the chickpeas and tahini (sesame paste), add the garlic, lemon juice, smoked paprika and salt.
4. Chickpeas
Also known as chickpeas, chickpeas have a light nutty flavor and a nutritious resume that outdoes many other foods. In it you will find praiseworthy amounts of fiber, vegetable protein, and much needed for the health of the nervous system.
On a note
Feel free to toss a handful of canned chickpeas into a salad or make homemade hummus. To make a delicious, crunchy, and high-fiber snack, pat dry canned chickpeas with paper towels and remove loose skins. Pour into a bowl and drizzle with 1 tablespoon of vegetable oil. Add 1 teaspoon cumin, ½ teaspoon dried thyme, and ¼ teaspoon salt, then sprinkle the chickpeas with the aromatic spice mix.
Spread chickpeas evenly on a baking sheet and roast at 200°C until crispy and golden, about 40 minutes. Stir a couple of times for even browning. Allow the dish to cool to room temperature (the chickpeas will become even more crispy). Store in an airtight container for up to three days.
5. Black beans
Beans, beans, good for the heart, the more you eat, the more ... Well, you know how this school rhyme ends. Be that as it may, black beans are another “musical fruit” to lean on - if not because of the high fiber content, then because of the very anthocyanins () found in dark berries like blueberries. When buying canned beans, look for brands that package them in BPA-free (bisphenol) jars. Bisphenol is a dangerous chemical responsible for fat deposits and coronary artery problems.
On a note
Soups, chili, tacos, and salads are the easiest ways to up your intake of these black treats. Try making black bean chili and then seasoning a baked potato with it. Surprise - you can even hide black beans in chocolate. Simply pour a jar of black beans, along with their juice, into a blender or food processor and grind. Then add the resulting puree to the brownie batter, replacing about 75% of the fat in the recipe.
6. Edamame, frozen and peeled
Edamame are green beans, harvested unripe, with a delicious nutty flavor and crunchy texture. You can find them in the frozen food section of the supermarket. This is a much more natural soy than most packaged foods. A modest half cup will give you 8 grams of top-notch plant-based protein and help you warm up your muscles. If you want to avoid genetically modified soy, opt for organic edamame.
On a note
When you need a salty snack to go with your drinks, try making edamame according to the package recipe, then drizzle with fresh lemon juice and season with smoked salt. You can also substitute chickpeas for edamame when making hummus.
7. Refried beans
Refried mashed pinto beans are the secret way to get more fiber in your diet. Like other legumes, pinto beans are a good source of fiber. White coat men at Wake Forest University School of Medicine (North Carolina) have found that consuming large amounts of soluble fiber is a very effective method of fighting visceral fat. This type of adipose tissue is localized in the abdominal cavity; it is not only invisible, but also very dangerous in terms of the development of serious diseases. By the way, avoid overcooked beans with added fat.
On a note
Try using refried beans as a base spread for sandwiches or in place of tomato paste on pizza.
8. Lima beans, frozen
Rich and oily, lima beans are named after the capital city of their homeland of Peru. During the summer months, you can find it fresh at farmers markets. At other times of the year, frozen lima beans are a convenient way to boost your fiber intake. A childhood favorite (just kidding!) is also a great source of iron and blood pressure-lowering potassium and magnesium.
On a note
For a quick succotash, sauté ½ cup chopped red bell pepper, 1/2 diced onion, and 2 minced garlic cloves in a skillet over medium heat for 2 minutes. Add 1 cup cooked lima beans, 1 cup corn kernels, and 2 tablespoons white wine or vegetable broth to the skillet. Remove from heat, stir in 2 tablespoons chopped fresh parsley, salt and pepper to taste.
9. Barley, shelled
For most people, acquaintance with barley is limited to strong drinks served in the nearest bar. This is unfortunate, given that barley porridge is an excellent source of plant fiber. It is important to understand that hulled barley is a whole grain of barley with only the outer husk removed.
On the other hand, the more common pearl barley is not as rich in nutrients and contains less fiber because it has been stripped of the outer husk and grain husk. Husked barley takes longer to cook, up to one hour, so consider making several servings at a time. Ready barley can be frozen for later use.
On a note
For an awesome breakfast, mix cooked barley with minced vegetables like carrots, bell peppers, parsley, chicken, feta cheese, and lemon vinegar. Try also to replace rice with barley, because it is healthier.
10. Whole rye flour
Forget whole wheat flour - there's a better option if you're looking to up your fiber intake. This is whole grain rye flour. Often underestimated in US kitchens, it is widely used in Scandinavia to make bread or crackers.
In addition to fiber, rye flour provides a host of essential nutrients, including phosphorus, selenium, magnesium, and iron. Remember that "sown rye flour" is not much different from white flour - they are stripped of most of their nutritional benefits.
On a note
Coarse flour can add new flavors to homemade pancakes, waffles, scones, cookies, crackers, and even pizza bases.
11. Wheat bran
The grain consists of three elements: endosperm, germ and bran. The latter contains most of the plant fiber. Therefore, if you separate the bran from the wheat grain, you get a flaky "pectin star". Bran is also rich in manganese, a mineral that plays an important role in metabolism.
On a note
Sprinkle some inexpensive wheat bran into a serving of oatmeal or your favorite pancake batter. You can also add a handful of bran to your protein shake, homemade energy bars, and homemade baked goods.
12. Spelled
An ancient relative of wheat with a nutty flavor, spelled has a pleasantly dense texture and is a popular grain in Germany. Generally considered more nutritious than modern wheat hybrids. Healing spelled is rich in dietary fiber and many trace elements, including magnesium.
Magnesium can be called the Titan among micronutrients, as it is a key player in a variety of physiological processes, from protein synthesis to blood sugar regulation and bone mineralization. With each serving of spelled, you also put on the table about 6 grams of protein. And while spelled contains gluten, many wheat-sensitive people will find that spelled is much more digestible.
On a note
Spelled is a winning substitute for rice in burritos. Also try adding it to soups, stews, and veggie burgers.
13. Raw oatmeal
It's good to know that the breakfast staple for many fitness enthusiasts is an excellent source of dietary fiber. But if you're boiling over instant oats, it's time to switch to the stronger, more satisfying, unprocessed version, which is made by running whole grains through steel blades that cut them into kibble-like pieces. Most people find that unprocessed oatmeal is more satisfying and helps fight the temptation to snatch something from the snack machine.
On a note
In the morning, there is no time to wait for a serving of raw oatmeal to cook. To speed up the process, place 1 cup of oatmeal in a medium saucepan, add 2.5 cups of water, salt, and bring to a boil over low heat. Bring to a boil, turn off the stove, cover the pot with a towel and leave overnight. In the morning, add some milk or water, season with cinnamon and heat over low heat. Decorate the dish with your favorite topping.
14. Millet
Although millet, which, by the way, does not contain gluten, is more often used as bird food, this inexpensive cereal is not only suitable for birds. Millet contains more dietary fiber than quinoa, as well as a host of essential trace elements, such as magnesium, copper and. More good news: studies have shown that the underrated yellow balls are an excellent source of anti-aging antioxidants.
On a note
Use millet porridge as a side dish, like rice or quinoa. Add it to stews and vegetables, drizzle with vinegar dressing, and make a healthy salad for breakfast or lunch. To make a nutrient-packed breakfast cereal, boil 1 cup of millet in 3 cups of water, stirring constantly, until the cereal is creamy. Add seasonings such as cinnamon, sprinkle raspberries and chopped nuts on top.
15. Buckwheat
Harvested bit by bit from a plant native to Asia and Eastern Europe, buckwheat is related to rhubarb, not wheat, and is therefore gluten-free. When whole grains of buckwheat are crushed into pyramid-shaped grains, buckwheat is obtained. Reddish-brown porridge is just buckwheat, roasted to enhance flavor and aroma. Among other nutritional benefits, buckwheat is an excellent source of fiber, manganese, B vitamins, and magnesium.
On a note
During cooking, buckwheat expands several times, so it can be successfully used for volume in soups, stews, meat in spicy sauce, risotto, meatloaf and casserole. For a crispy salad topping, try toasting the buckwheat in a dry cast iron skillet over medium heat for about 5 minutes. Stir constantly until the buckwheat darkens and fills the kitchen with flavors.
Sprinkle on salads or even yogurt and oatmeal. In Japan, instant buckwheat noodles (soba) are popular, which are made from buckwheat flour. It is much healthier than refined white pasta.
16. Popcorn
We're talking about regular popcorn, not a multiplex calorie bomb. Yes, good old popcorn is often overlooked in conversations about healthy snacks, but thanks to its good fiber content and only 130 calories per serving, you'll be hard-pressed to find a snack that's less fattening on your waistline. If you don't make your own popcorn, look for ready-made versions with an extremely short list of ingredients.
On a note
Popcorn provides a wide field for experiments, wherever you are - at home, at sea or on a hike. Combine popcorn with dried fruits, roasted nuts, and seeds.
Fiber-rich fruits
17. Dried figs
Finding fresh figs at your local mega-mart isn't easy, and the prices tend to bite and kill your appetite, but dried figs are a great source of fiber that's available all year round. You can thank all these small seeds for providing you with a sea of fiber. As a bonus, get a slew of nutrients rarely found in other dried fruits, including calcium, magnesium, potassium, and vitamin K.
On a note
Sliced figs are a great "secret" ingredient for sandwiches and salads. Here's the recipe for your new favorite yogurt or oatmeal topping: In a medium saucepan, combine a little over a cup of organic coffee, 20 dried figs (cut into quarters), ¼ cup honey, 1 whole star anise, ¼ teaspoon cinnamon, and 1 teaspoon orange peel. Bring to a boil, turn up the heat and simmer covered for 20 minutes.
Remove the figs from the pan with a slotted spoon. Evaporate the liquid, uncovered, over medium to high heat. It will take 3-4 minutes until you get something like syrup. Add the figs to the syrup and remove the star anise.
18. Raspberry
When it comes to berries, these vibrant pearls are real fiber generators. Each cup has twice the fiber of blueberries. Another plus is the decent content of vitamin C. A study published in the European Journal of Dietetics proved that vitamin C deficiency reduces performance in training. - a powerful antioxidant that helps to cope with oxidative stress caused by high-intensity training.
On a note
Giving your diet a fiber boost is as easy as tossing raspberries into yogurt or oatmeal. Keep a bag of frozen raspberries in the fridge and use them in your protein shakes. And for a cool salad dressing, combine olive oil, fresh raspberries, red wine vinegar, Dijon mustard, and a clove of garlic. Salt and pepper - to taste.
19. Blackberry
Like its red relative, the tasty and sweet blackberry is a real "fiber" superhero. The dark treat is loaded with vitamin K. In 2014, the Journal of Dietary Science published a study showing that fortifying the diet with vitamin K reduces the risk of encountering the famous killers - heart disease and cancer.
On a note
Add blackberries to protein shakes, cottage cheese, oatmeal, yogurt, vegetable and fruit salads. And you can make pancakes with it.
20. Avocado
Most people associate avocados with a high content of healthy monounsaturated fats. This creamy fruit (yes, it's a fruit!) is a great way to hit your daily fiber quota. And you will also reap a rich harvest of vitamin K, folic acid, potassium and vitamin B6, which are very, very abundant in avocados.
On a note
Avocados aren't just for sandwiches, salads, and, of course, guacamole. It can be added to a protein shake as a quick fiber injection. Blend the flesh of half an avocado with the milk, protein, cocoa powder, cinnamon, and frozen banana in a blender.
21. Pears
Bite into a juicy pear and you'll be one step closer to your daily fiber requirement. The fact is that pear has 30% more pectin than apples. Just be sure to eat the pear with the skin on, as it contains the bulk of dietary fiber (as well as several important antioxidants).
On a note
Add one pear to your lunch for a successful end to the day's meal. Sliced pears add sweetness to salads and protein shakes. For a killer hot cheese sandwich, try sliced pear, gorgonzola cheese, and arugula on whole grain bread. Pears also make a great addition to soups like butternut and parsnip soup.
22. Dates
If you like sweets and do not suffer from high blood sugar, try sweet dates and you will reap a rich harvest of dietary fiber. Dates are also a great source of potassium, which helps to normalize blood pressure. If you don't mind shelling out, medjool dates are the best of the best.
On a note
For an energy-rich, fiber-rich snack, take one and a half cups of pitted dates and ¾ cup of almonds, put them all in a food processor and chop into small pieces. Add 1/3 cup unsweetened dried coconut, ¼ cup flaxseed flour, ¼ cup cocoa powder, ½ teaspoon cinnamon, zest of 1 orange, juice of half an orange, and a pinch of salt. Mix all this until smooth and form balls with a diameter of about 2.5 cm.
23. Kumquat
These fancy-named "miniature oranges" are worth picking up off the supermarket shelf. They are about the size of large grapes, so you can put them in your mouth whole - it is not necessary to peel the skin. The fact is that a kumquat can be compared to an orange turned inside out - the edible peel is surprisingly sweet in taste, but the flesh is a little sour. And because you eat the skin, the kumquat is a terrific source of plant-based fiber.
On a note
Before you is not only a ready-made delicacy. Crushed kumquats can be added to yogurt, oatmeal, and salads. Or make an awesome salsa by mixing chopped kumquat with diced red bell peppers, cherry halves, shallots, ground jalapeno, the juice of ½ lime and a couple of pinches of salt.
24. Frozen cherries
Few fruits brighten up the summer season like juicy and sweet cherries from a farmer's market, but as soon as we say goodbye to summer, the search for something fresh, even remotely resembling this delicacy, turns into Sisyphean labor. Deliciously sweet frozen cherries are convenient, affordable, harvested and packaged delicacies that are rich in fiber, potassium and antioxidants.
On a note
You can add frozen cherries to smoothies, or you can make syrup for yogurt, cottage cheese, pancakes, or oatmeal. Take 2 cups frozen cherries, juice of half a lemon, 3 tablespoons maple syrup, ½ teaspoon cinnamon, and ¼ cup water; Bring it all to a boil in a medium saucepan. Simmer for 10 minutes, then gently mash the cherries to a pulpy consistency.
Then one and a half teaspoons of cornstarch dilute in 1 tablespoon of water. Mix the starch and 1 teaspoon of vanilla extract with cherry syrup, then keep it all on fire for a couple more minutes until it thickens slightly.
Fiber-rich nuts and seeds
25. Chia seeds
Once this plant was actively used as food by the Aztecs, and today tiny chia seeds are experiencing a renaissance and are rightfully considered a true superfood. Chia seeds are not only very rich in fiber, they are an excellent source of the essential omega-3 fat - alpha-linolenic acid, which has a beneficial effect on heart and vascular health. In general, both white and black chia seeds have the same nutritional value.
On a note
Chia can be easily added to oatmeal, yogurt, and protein shakes. When chia soaks up water, it forms a gel, which is why Pinterest is filled with chia seed pudding recipes. You can make a healthy fruit jam to replace over-sweetened store-bought versions: mix 1 cup blueberries with 1 tablespoon honey or maple syrup, add ½ teaspoon cinnamon, and put it all in a blender. Then put the mixture in a food container, pour in the same one and a half tablespoons of chia seeds and leave for at least three hours to thicken. Today, you can even buy chia seed flour in supermarkets, which can be used in the same way as flax flour.
26. Hemp protein (edible hemp powder)
Don't get us wrong, we were and still are big fans of whey protein, but it's unlikely to help you increase your fiber intake. Protein hemp, on the other hand, is made by grinding the highly beneficial food hemp seeds into a powder that becomes an unparalleled source of fiber. And since hemp proteins contain all the essential amino acids, it is the most valuable source of protein for building beautiful muscles.
On a note
Start by adding protein hemp to your smoothie, then try replacing some of the flour in homemade cakes, pancakes, or other floury products. You can also mix a scoop of the powder into a cereal like oatmeal to boost your fiber and protein content.
27. Coconut flour
Coconut flour is obtained by carefully grinding the pulp, from which the fats have been previously removed. Delicate sweet treat worthy of a paleo diet, very rich in plant fiber. As a bonus, the glycemic index, lower than most types of flour, will help you manage your weight.
On a note
To begin, replace about 20-30% of the flour in a pancake or pastry recipe with coconut flour. Be sure to increase the volume of water by the same amount, otherwise the dough will turn out to be too tight. Coconut flour contains more pectin, and it absorbs moisture like a sponge. You can also use coconut flour as a breading for chicken or fish, and you can even substitute it for breadcrumbs in meatloaf, meatballs, and burgers.
28. Flaxseed flour
A bastion of the health food movement, it is an excellent source of soluble fiber. In the intestines, soluble fiber absorbs water and forms a gel that slows down digestion. This brings a long feeling of satiety and helps regulate blood sugar, which has a positive effect on your figure. Like chia, flaxseed contains omega fats and lignins, plant compounds that lower cholesterol levels. For complete absorption of nutrients, flax seeds must be ground into flour.
On a note
Try adding flaxseed to smoothies, pancake batter, and your morning cereal. You can also make your own super healthy walnut jam for sandwiches. Combine 1 cup unsalted almonds, 1 cup pecans, ¼ cup flaxseed flour, and 1 tablespoon coconut or almond oil. Send it all to a food processor and grind until creamy.
29. Dried coconut
Coconut not only gives your diet the flavor of a tropical island vacation, it's surprisingly good at boosting fiber levels. Dried coconut is made by drying fresh coconut meat (copra). It is available as large coconut flakes or finely ground products. But buy only unsweetened coconut or you'll end up with a sugar bomb.
On a note
Use dried coconut in salads, salsa, granola, camping mixes, and chia puddings.
30. Almond
On a note
Scoop up a handful of treats that won't hit your six pack in the middle of the day, or use nuts for high-calorie homemade meals. Chopped almonds add a crunchy touch to any salad.
31. Sunflower seeds
Sunflower seeds are often overlooked in favor of almonds or walnuts, although they are a great way to add fiber to an athlete's menu at a bargain price. The shelled seeds will provide you with vitamin E and selenium, which will help to increase the nutritional value of your daily diet even higher. A study published in the Journal of Diabetes Care found that the higher the body's selenium levels, the lower the risk of developing type 2 diabetes.
On a note
Sprinkle seeds on salads, roasted vegetables, yogurt, cottage cheese, porridge, or puree soup.
32. Pistachios
The unearthly aroma of pistachios screams about their beneficial properties. At the top of the pyramid is an injection of essential plant fiber. The greenish nut provides us with lutein, an antioxidant from the carotenoid family found in many dark leafy vegetables and stored in the retina, where it helps maintain good vision. A serving of pistachios is high in calories, but experiments have shown that regular consumption of nutritious nuts like pistachios does not lead to the appearance of a "Buddha belly", but, on the contrary, improves health, in particular, lowers cholesterol levels.
On a note
Use crushed pistachios as a crunchy breading for redfish, or sprinkle them over baked sweet potatoes. Homemade energy bars and muesli are equally appetizing options.
Fiber-rich vegetables
33. Pumpkin Acorn
Pumpkin is a winter version of the "cellular" power plant. The sweet pulp contains unprecedented amounts of beta-carotene, an antioxidant that the body converts into and strengthens the immune system.
On a note
Roasted acorn squash can be paired with any salad dressing, including chili, quinoa, or millet. Acorn squash soup is a great snack, or sauté pumpkin wedges and then drizzle with natural maple syrup.
34. Artichoke
When was the last time you cooked artichokes? We thought so. Meanwhile, artichokes have more fiber than anywhere else, and they're also full of vitamins C, K, and folic acid. In a word, it's time to fall in love with this wonderful vegetable, just don't buy store-bought artichoke dip sauce, it's a calorie bomb.
On a note
Search online for artichoke recipes and try adding it to mac and cheese, vegetable salads, pizza, or grilled cheese. Or make a homemade artichoke dip using healthy ingredients like Greek yogurt.
35. Pasternak
A little-known version of Bugs Bunny's favorite bunny vegetable, it has a deliciously nutty, slightly sweet flavor with subtle herbal notes. Interestingly, the root vegetable contains 60% more plant fibers than carrots, and as a supplement, you will get a solid serving of potassium for normal muscle function.
On a note
Unlike carrots, parsnips almost always taste better when cooked. Try sautéing it, or add large chunks to soups and stews. You can also mix boiled parsnips with potatoes to make delicious mashed potatoes!
36. Broccoli raab (rapini)
Broccoli raab is often used in Italian and Chinese cuisines. This vegetable has small broccoli-style florets, long stems, and green leaves. The taste is also similar to broccoli, but a little sharper. In addition to pectin, one of the main advantages of raab is the abundance of various phytochemical compounds (indoles, sulforaphane), which prevent the development of diseases. You can find rapini in the vegetable departments of supermarkets.
On a note
The flower head, leaves and stems can be cooked (blanched, stewed, boiled, steamed) and eaten like regular broccoli.
37. Sweet Potato
With a lower glycemic index than regular potatoes, sweet potatoes will be the best source of carbohydrates for those who think about their figure. We vote for this choice with both hands also because it brings significant amounts of fiber to the menu, and they are able to fight fat. Just make sure the skin stays in place as it contains half of the plant fiber in the sweet potato.
On a note
Fried, stewed or mashed, it's hard to go wrong with sweet potatoes. You will be surprised, but sweet taste makes sweet potato a good addition to protein shakes. You can even add mashed sweet potatoes to your waffle or pancake batter.
38. Green peas, frozen
Few frozen vegetables give you as much coarse fiber as green peas. Freeze-dried peas are sent to the cold immediately after harvest, which helps preserve nutrients such as vitamins K, A and C. And as a bonus, you get 4 grams of protein with each serving.
On a note
Try green peas in soups, potato salads, and pasta dishes. Or boil 2 cups frozen peas in 1 cup water until tender, then stir in the juice of half a lemon, ½ cup chopped parsley, and a few pinches of salt. You will get a great sauce for fish!
39. Dried tomatoes
When the summer season is over, the taste of supermarket tomatoes leaves much to be desired. Look out for very flavorful sun-dried tomatoes, which contain more pectin than you might think. They are also a good source of lycopene, a powerful antioxidant that lowers blood pressure. If you want to reduce your salt intake, choose tomatoes in oil from the many options in the deli section.
On a note
Add chopped sun-dried tomatoes to scrambled eggs, meatballs, pasta dishes, and vegetable salads. Or try a new sandwich jam: Place 2/3 cup sun-dried tomatoes, ¼ cup olive oil, 3 tablespoons water, 2 tablespoons grated horseradish, 2 tablespoons red wine vinegar, and ¼ teaspoon black pepper into a blender or food processor. Grind it all into a thick mass with small pieces.
40. Brussels sprouts
Few foods are as rich in nutrients as the unfairly forgotten Brussels sprouts. Not only is it a rich pectin haven, it's also an excellent source of vitamins K and C. New experiments show that vitamin C supplementation can reduce heart rate and fatigue during exercise, making even grueling workouts feel less strenuous.
On a note
The best way to prepare Brussels sprouts is to roast them, which will help turn the slightly earthy taste into a much more pleasant sweetness. Cut the Brussels sprouts in half, drizzle with salt and oil, and bake at 200°C until tender with a slight dark crust. You can also chop Brussels sprouts in a food processor and add them to a slaw salad.
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.
- 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.
- 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.
- 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.
- Neutralization of toxins. Once in the intestines, dietary fiber attracts and binds toxins, preventing their penetration into the body.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- Eat healthy desserts. Replace sweets and cookies with dried fruits. They are distinguished by exceptional taste and a high content of dietary fiber.
- 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.
- Minimize product handling. Cereals do not need to be soaked before cooking; eat plant foods raw if possible.
- 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 the hollow fibers of plant foods that a person needs for normal life. It improves digestion, stimulates peristalsis. Its deficiency threatens the development of anemia, gallstone disease, obesity, atherosclerosis, diabetes mellitus and other no less formidable diseases. It would be useful to reconsider your diet and introduce plant foods with a lot of fiber into the menu.
Knowing which foods contain fiber will allow you to diversify your diet with health benefits. The list of those can be divided into subsections.
cereals
A lot of dietary fiber is found in cereals, such as wheat, oatmeal, pearl barley, buckwheat, rice and others.
It is important to eat whole grain cereals. Shredded and processed in a special way, instant cereals do not contain fiber. They, while convenient in terms of cooking, do not have the same value as whole grains.
Bran
Bran is the residual raw material of the flour milling industry, representing the hard shell of the grain, which consists of 75-80% dietary fiber. All fiber-containing foods are useful, but bran is the leader in terms of impact.
Before use, it is recommended to steam the bran with boiling water. The mixture is consumed before meals with plenty of water. Bran is introduced into the diet gradually, starting with 1/2 tsp. and bringing, within a few weeks, up to 1 tbsp. l. 3 times a day.
In the departments of healthy nutrition and pharmacies, you can buy packaged bran of various types: wheat, corn, barley, oatmeal, rice. Often they are enriched with fruit and vegetable additives.
Table: Fiber in cereals and bran
| Product (100 grams) | Fiber (g) |
| Wheat bran | 42,8 |
| Oat bran | 15,4 |
| Corn bran | 85,5 |
| Oatmeal "Hercules" | 6,0 |
| Buckwheat porridge | 2,7 |
| Barley porridge | 2,5 |
| barley porridge | 3,8 |
| White rice (boiled) | 0,9 |
| Brown rice (boiled) | 1,8 |
Berries and fruits
Fiber will provide the body with fruit fruits (pears, apples, apricots, grapes, bananas), as well as berries (currants, raspberries, strawberries). The diet should contain dried fruits - raisins, dried apricots, dates.
A lot of fiber is contained in the peel, but it should be borne in mind that imported fruits are treated with special means for the purpose of transportation and long-term storage. It is better to cut the peel from overseas goods or wash it thoroughly under running water using a hard sponge.
Vegetables
Garden fruits are an excellent source of dietary fiber. It is useful to include potatoes, cabbage, carrots, beets, cucumbers, asparagus, spinach, as well as legumes - lentils, beans, peas in the menu.
During heat treatment, hollow fibers are partially destroyed. Preference should be given to vegetables that can be eaten raw.
nuts
A sufficient amount of fiber can boast of walnuts and hazelnuts, cashews, raw almonds, peanuts, and pistachios, lightly fried without oil and salt.
In addition to the above, it is recommended to eat flax seeds, pumpkin and sunflower seeds. When buying flour products, it is better to opt for durum wheat pasta and whole grain flour bread.
Soluble and insoluble fiber
It is customary to divide fiber into soluble and insoluble forms. The body needs both types of dietary fiber. The more varied the food on the table, the easier it is to strike a balance.
Table: Insoluble fiber content in fruits and vegetables
| Products (100 g) | Fiber (g) | Products (100 g) | Fiber (g) |
| oranges | 1,4 | Lemons | 1,3 |
| pineapples | 0,4 | Carrot | 1,2 |
| apricots | 0,8 | cucumbers | 0,7 |
| watermelons | 0,5 | Peaches | 0,9 |
| Bananas | 0,8 | Sweet pepper | 1,4 |
| eggplant | 1,3 | Tomatoes | 0,8 |
| Cherry | 0,5 | Black currant | 3,0 |
| Grape | 0,6 | Red currants | 2,5 |
| Pear | 0,6 | plums | 0,5 |
| Melon | 0,8 | Beet | 0,9 |
| Potato | 1,2 | Persimmon | 0,5 |
| White cabbage | 1,4 | Cherries | 0,3 |
| Bulb onions | 0,7 | Apples | 0,6 |
Coarse plant fibers do not split. They adsorb water, increase the volume of feces. Passing through the intestines in transit, the fibers rid it of old toxins.
Table: Soluble fiber in foods (pectins)
| Products (100 g) | Pectins (g) | Products (100 g) | Pectins (g) |
| watermelons | 1 – 1,5 | Peaches | 5 – 8,9 |
| apricots | 3,9 – 8,6 | Sweet pepper | 6 – 8,7 |
| Quince | 5,3 – 9,6 | Tomatoes | 2 – 4,1 |
| eggplant | 5,2 – 8,7 | plums | 3,6 – 5,3 |
| Grape | 0,8 –1,4 | Black currant | 5,9 – 10,6 |
| Pears | 3,5 – 4,2 | Red currants | 5,5 – 12,6 |
| Strawberry | 3,3 – 7,9 | Beet | 0,7 - 2 |
| Raspberries | 3,2 – 6,7 | Pumpkin | 2,6 – 9,3 |
| Carrot | 6 - 8 | Cherries | 1,7 – 3,9 |
| cucumbers | 5,9 – 9,4 | Apples | 4,4 – 7,5 |
Pectins predominate in the composition of soluble fiber. Their number varies depending on the variety, the degree of ripening of the product and other factors. In addition to pectins, dietary fibers contain inulin, mucus, gums, and natural resins. These substances are involved in the processes of blood purification, remove toxins and bile acids from tissues, and remove bad cholesterol.
Consumption rate
- Up to 4 years - 19 g;
- Up to 8 years - 25 g;
- Boys under 13 - 31 g;
- Adolescents and adult men - up to 38 g;
- Girls and women - daily 25-30 g.
During pregnancy, the amount of fiber consumed remains the same. Plant fibers improve bowel function and help the expectant mother cope with constipation.
Features of the absorption of fiber
Many people know that there are foods with a high and low glycemic index. The first give energy to the body very quickly, contribute to the deposition of fat and negatively affect the level of sugar.
High fiber foods have a low GI and are digested slowly. Due to the fact that the process of digestion of food takes place gradually, the load on the pancreas is reduced. For people prone to diabetes, fiber helps to avoid spikes in blood glucose.
Tip: When eating foods rich in fiber, you need to drink enough water - about 2.5 liters per day. Otherwise, food cellulose will lose its adsorbing function.
Contraindications and harm
The use of fiber should be limited for colitis, stomach ulcers, proctitis.
Consuming too much dietary fiber is fraught with consequences such as increased gas production, bloating, intestinal pain, vomiting and diarrhea.
If you take into account contraindications and adhere to the norm, fiber will not harm. Eating food rich in vegetable fibers activates metabolic processes, lowers cholesterol, helps digestion, which means it leads to healthy weight loss and prevents many diseases associated with the work of the intestines, heart and blood vessels.
Do we really need as much fiber as doctors assure? If so, how much? Is it possible to overdo it? And can fiber really prevent cancer? How the hell do you get rid of constipation?
These are just some of the many questions we hear about fiber.
What is dietary fiber?
is a complex carbohydrate composed of non-starch polysaccharides, resistant starch and/or cellulose. Simply put, when you hear the word "fiber", think of plants, namely vegetables, fruits, whole grains. There are two types of fiber - soluble and insoluble. Each of them is unique and has specific beneficial properties.
Soluble fiber
This type of fiber is highly resistant to digestive enzymes in the mouth, stomach, and small intestine. This category includes resins, pectins and inulin.resins stabilize products and increase its shelf life. They also give texture to products. And, perhaps most importantly, they slow down the absorption of glucose.
Pectins their structure is slightly different from resins. They are more acidic and are involved in the absorption of certain minerals, such as zinc. Pectins, like resins, lower blood sugar levels. The most famous source of pectin are apples. They are the basis for many commercial preparations containing pectin.
Inulin is a fructooligosaccharide. If you've read articles about digestion, you know that inulin is a probiotic that provides a favorable environment for beneficial bacteria in the stomach. In the table below, you will see foods containing fructooligosaccharide. Take note of this.
Soluble fiber is found in vegetables, beans, barley, oats and some other foods. When it enters the large intestine, the beneficial bacteria get to work and help break it down, producing butyric and acetic acid in parallel. This helps the digestive system maintain acidity.
Soluble fiber cannot provide us with much energy, as it provides about 2 calories per gram.
What are the health benefits of soluble fiber?
Stabilizes blood sugar levels. Soluble fiber slows down transit time (the time it takes food to get in and out of the body) and promotes the gradual digestion of food. In particular, the emptying of the stomach and the digestion of starch (and the subsequent entry of glucose into the blood stream) are slowed down. Due to the fact that glucose is absorbed more slowly, you can avoid sudden changes in blood sugar levels.
Reduces low density lipoprotein levels. As a result of the fermentation of soluble fiber, short chains of fatty acids are formed - this leads to a decrease in the level of low-density lipoprotein in the blood. Good news for those concerned about cardiovascular disease!
Enhances protection against cancer. Fiber binds cancer-forming toxins and removes them from the body, preventing them from causing harm. In addition, when fiber is fermented into short chain fatty acids such as acetic acid, it helps maintain acidity in the colon, thereby killing disease-causing bacteria.
insoluble fiber
This type of fiber is not digested in our body. In particular, these are: lingin, cellulose or hemicellulose. This type of fiber is found in wheat and vegetables. Its job is to help carry food and water through the digestive tract. Unlike soluble fiber, insoluble fiber does not break down in water. This means that it only swells up like a sponge and adds bulk to the stool. This increases the permeability of the intestine.There are several key benefits of insoluble fiber.
Less constipation. Insoluble fiber adds bulk to the stool, which helps cleanse the body and, as a result, reduces constipation. Among people who follow a strict diet, the most common complaint is susceptibility to constipation. There are studies that prove that eating raw bran increases intestinal permeability.
Purification of toxic substances. If the intestines are not completely emptied or the number of harmful bacteria exceeds the beneficial ones, putrefaction processes are triggered. This means that toxic substances will enter the blood and tissues of the body. Due to the fact that insoluble fiber binds with toxins and hormones, your digestive tract will be in order. You will be better protected from cancer, bowel disease and other diseases.
You may have heard the hypothesis that insufficient fiber intake contributes to the development of certain diseases, such as high blood pressure, obesity, colon diseases, and 30-40 other diseases. If you're a research freak, read the work of Dr. Denis Burkitt and Hugh Trowell.
How much fiber do we need and from what foods?
First, you shouldn't rely on fiber supplements. It is better to get fiber from a wide variety of living foods. One of the main benefits is that in this way, along with fiber, we get phytonutrients, antioxidants, vitamins, minerals ... thousands of useful substances, many of which are still not understood.As for the norm of fiber intake, the general recommendation is 25-30 g in a day. Some experts lean towards 40 g in a day. Diabetics are advised to consume at least 50 g fiber per day.
When determining your needs, remember that, for example, bodybuilders, who will eat a huge amount of calories, need the appropriate amount of fiber. Fiber is one component of food that you can and should experiment with until you get the dosage that suits you.
By the way, with an increase in fiber intake, you may begin to worry about bloating. Also, with excessive use of insoluble fiber, you may experience diarrhea (mainly due to bran). Therefore, increase the dosage gradually.
So, we learned what fiber is, where can we find it?
Whole grains. Whole oats contain a type of soluble fiber called beta-glucan, a sticky soluble fiber. Studies have shown that this type of fiber lowers cholesterol. Oat bran is also very popular due to its fiber content.
rice bran are also a source of fiber. Dr. Ann Gerhardt claims they reduce LDL levels.
Cut off the cocoa beans. This is the outer layer of the cocoa bean. According to Dr. David Jenkins of the University of Toronto, they protect against oxidized cholesterol and increase high-density lipoprotein levels.
Cognac mannan is another interesting product. It contains highly concentrated glucomannan. It turned out that Dr. Hasao-Ling Chen used this type of soluble fiber to reduce low-density lipoprotein levels.
Buckwheat. One glass of porridge contains about 20% of the daily fiber requirement.
Legumes. Beans, lentils, peas, peanuts - all belong to the legume family. In particular, beans are an excellent source of both soluble and insoluble fiber.
If you're worried about flatulence, then you should wait a few weeks for legumes to do their job. They contain a lot of soluble fiber, which means it will ferment in the colon. Be patient and your inner flora will come in order.
Fruits. Pectin is common in fruits. It is a good source of soluble fiber, which is fermented in the large intestine to form short chain fatty acids. Also, fruits contain cellulose and some part of insoluble fiber, which contributes to intestinal patency.
Nuts. You may have heard of an anti-nutrient content in nuts called “phytates” that can bind beneficial minerals. However, with a well-balanced diet, you should not pay attention to this. If this still bothers you, you can soak the nuts until they start to sprout and then dry them again. Sprouting breaks down “phytates” into inositol and phosphate.
Seeds. We cannot fail to mention the seeds. Flax seeds are rich in fiber - about 7 g per tablespoon, and they also contain lignan (an insoluble type of fiber), which protects the body from cancer. Sesame seeds are also very widespread and useful.
Vegetables. The first thing people usually associate with fiber is vegetables, and for good reason. Preference should be given to spinach, cabbage, asparagus and broccoli.
Table of fiber content in different foods
| Product | A portion | Weight of fiber, g |
| Fruits | ||
| Apple | 1 PC | 4 |
| Avocado | 1 PC | 8 |
| Banana | 1 PC | 3 |
| Blueberry | 1 glass | 4 |
| dried figs | 5 pieces. | 9 |
| Kiwi | 1 PC. | 3 |
| Papaya | 1 PC. | 5 |
| A pineapple | 1 glass | 2 |
| Prunes | 10 pieces. | 1,6 |
| Raspberries | 1 glass | 8 |
| Strawberry | 1 glass | 3 |
| Whole grains (cooked) | ||
| Brown rice | 1 glass | 4 |
| Buckwheat | 1 glass | 17 |
| Quinoa | 1/4 cup | 3 |
| Oat bran | 1/3 cup dry | 2 |
| Oatmeal | 1/2 cup | 2 |
| Vegetables | ||
| artichokes | 1/2 cup | 2 |
| Asparagus | 4 pods | 1 |
| Green bean | 1 glass | 4 |
| Broccoli | 1 glass | 4 |
| Cabbage | 1 glass | 3 |
| Onion | 1 glass | 2 |
| Mushrooms | 1 glass | 4 |
| Baked potato | 1 PC | 5 |
| Spinach | 1 glass | 4 |
| Beans cooked | ||
| Red beans | 1/2 cup | 6,5 |
| pint beans | 1/2 cup | 7 |
| Lentils | 1/2 cup | 8 |
| Peas | 1/2 cup | 7 |
| nuts | ||
| Almond | 30 g | 4 |
| Cashew | 30 g | 1 |
| Brazilian nut | 30 g | 1,5 |
| pistachios | 30 g | 3 |
| Walnut | 30 g | 2 |
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