Products containing fibers and coarse fiber. Cook more variety of dishes based on

In order not to experience problems with digestion, a person needs to consume a sufficient amount of fiber daily. To ensure the daily intake allows the inclusion in the diet of foods rich in fiber.

This is a special type of carbohydrate called dietary fiber that is not digested in the human body. They, entering the stomach, are transformed into sugar molecules, do not decompose, are excreted from the body.

Fiber normalizes blood sugar, which has a direct impact on feelings of satiety and hunger. Thanks to these special carbohydrates, food moves through the digestive tract (gastrointestinal tract). Deficiency of dietary fiber in the body provokes constipation, metabolic disorders.

Daily requirement for fiber

Adults and children, according to nutritionists, require about 20-30 g of dietary fiber daily. The diet of the average person, as a rule, does not include products that can cover this norm. Typically, people at any age consume a maximum of 15 g of fiber per day.

Physical activity increases the need for dietary fiber. For athletes involved in strength training, the daily rate rises to 38-40 g. This is due to an increase in the volume and caloric content of nutrition.

Fiber - synthesized or vegetable?

Fiber can be taken in the form of tablets and sports supplements. Synthesized analogues are inferior to plant sources of dietary fiber. In a 150-200 g jar, fiber accounts for 5-10%, that is, two daily norms.

In 100 g of additives, which are based on flax and thistle seeds, shells of millet grains, cake, there are 5-15 g of dietary fiber. As part of the product, they are included as a carbohydrate, and, therefore, a teaspoon contains 1-2 g of fiber.

Why is a modern person deficient in fiber?

The reason lies in the diet, which consists of sweets, snacks, refined flour products, white rice for garnish, packaged juices and other foods that are practically devoid of vitamins and fiber. It is impossible to make up for this deficiency by taking complex vitamins and synthesized fiber.

If there are no vegetables on the menu, and fruits are consumed in candied or other form with fast carbohydrates, this negatively affects health, increases the risk of developing diabetes, diseases of the cardiovascular system, and obesity. This can be avoided by eating natural food, which forms a healthy and balanced diet.

What foods contain the most fiber?

Legumes, chickpeas, peas, whole grain wheat flour, bran and avocados contain about 10-15% dietary fiber by dry weight. A small portion of any of these products allows you to get about 5-10 g of this carbohydrate.

Fiber comes from lettuce, white and cauliflower, unpeeled potatoes, sweet potatoes, corn, broccoli, pumpkins, carrots, green beans, asparagus, whole wheat pasta, pears, bananas, apples, strawberries, blueberries, oranges, raisins , mango, nuts.

Proper use of fiber

An excess of fiber also has its negative consequences. Eating a lot of dietary fiber can cause bloating. This particular carbohydrate reduces the absorption of nutrients that athletes on a muscle-building diet need.

The daily rate is best consumed in several doses:

5 g at breakfast - porridge or muesli;
10-15 g for lunch - legumes or brown rice, fruits;
10 to 15 g at dinner - avocado, green vegetables.

The menu may vary. The main thing is to follow the recommended rate.

Fiber tables

Tabular data are based on "ideal indicators" and cannot be taken as a source of 100% truthful information. The amount of dietary fiber depends on the method of cultivation and further preparation. Cooking softens the fiber, which makes it easier for the body to digest and absorb this carbohydrate.

Not all tables are correct. In many, grapefruit is placed at the top of the list of sources of fiber. One hundred grams of the fruit contains a maximum of 1.5 g. It is better to focus on which foods have more fiber than just numbers.

Products, 100 g dry
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, oranges, strawberries, etc.)	2-4 g

Conclusion

Fiber is essential for maintaining the normal function of the digestive system. It cannot be fully replaced by synthesized analogues, but must be supplied to the body along with natural food.

Now everyone is aware that whole grain bread is healthier than white, porridge is better than long-cooked rather than processed, and cabbage almost does not raise sugar and is incredibly useful for diabetes. All of these foods are high in fiber.

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It is not able to be digested in the stomach, has no nutritional value, and does not give the body any energy. Despite all these "not", but largely due to them, fiber is able to prevent some diseases of the digestive system, helps fight obesity and keep diabetes under control. Let's talk in more detail about the beneficial properties of fiber, which foods are rich in it, how much you need and can be consumed per day.

What is fiber

Fiber, or otherwise cellulose, belongs to the group of dietary fibers. It is a polysaccharide that lines the walls of plant cells. Its main functions are supportive and protective, it is a kind of plant skeleton. Most fiber is found in tree trunks and fibrous grasses, such as flax. In foodstuffs, cellulose is distributed unevenly, the main part is in the stems, peel, seed coat.

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A person has always consumed a lot of fiber, since his diet has always been based on plant foods. In summer, these were fresh vegetables, in winter - pickled or those that could be stored in cellars for a long time. The digestive tract is accustomed to cope with large volumes of roughage, adapted its work to a diet rich in fiber.

Now our table is dominated by foods poor in fiber, but the proportion of refined sugars is high. As a result, we consume more calories than we need, food takes too long to digest, poisons the body with toxins, constipation is not uncommon, and short-term rises in blood glucose regularly occur. Such nutrition is the cause of disturbances in the habitual metabolism and an increase in the incidence of diabetes mellitus.

How does it work

The role of fiber in the human body:

Foods that are rich in fiber have to be chewed longer, while saliva, digestive juices, and bile are released. The body prepares for normal digestion of food.
Prolonged chewing cleans the teeth, massages the gums. Thus, fiber begins to bring benefits even in the oral cavity.
Improves intestinal peristalsis. Dietary fiber facilitates the movement of products through the gastrointestinal tract, forming a lump together with other food, which is easier for the contracting walls of the intestine to push forward.
Fiber creates volume without adding calories. Therefore, the feeling of satiety occurs faster, a person does not overeat. Foods rich in fiber help you lose weight.
Due to the same volume, the intestines are emptied more often, constipation and intoxication do not occur, which reduces the likelihood of inflammatory diseases in the gastrointestinal tract, hemorrhoids and rectal cancer, and reduces the formation of gases.
Fiber binds and removes some of the cholesterol from foods and bile acids from the body. This reduces the risk of the most common complications of diabetes - vascular disease.
Fiber feeds on bacteria that make up the intestinal microflora. They fight putrefactive microorganisms, produce amino acids and some vitamins.
Finally, fiber slows down the absorption of sugars from the intestines. Blood glucose rises gradually, the pancreas does not have to function in emergency mode. Due to this, already existing insulin resistance does not arise or decreases, diabetes compensation is more easily achieved.

The Best Sources of Fiber

Food products are usually combined into groups depending on the origin and nutritional value. Similar products contain approximately the same amount of fiber. We can safely say that in a cup of fruit there will be about 2 g of fiber, vegetables - 3 g, legumes - 4 g, and in a meat dish they will not be at all. But in each group there are champions for the presence of dietary fiber. It is worth building your diet on them in order to get the missing amount of fiber.

Vegetables and greens

In diabetes, vegetables and greens should be the main source of fiber in the diet. Preference should be given to raw vegetables, as part of the dietary fiber is lost during heat treatment.

Vegetables-record holders for fiber content:

avocado;
green pea;
Brussels sprouts;
string beans;
parsley;
eggplant;
broccoli;
beetroot and its tops;
carrot.

Cereals and pasta

The use of cereals for diabetes is limited, so you need to choose the most useful, where there are fewer carbohydrates and more fiber:

barley;
whole oatmeal (not cereal);
buckwheat;
pearl barley

When preparing porridge, they try not to overcook in order to preserve the maximum dietary fiber. Cooking in a thermos is considered the best: in the evening, pour boiling water over the washed cereal and leave until the morning.

Whole grain pasta is better, they have much more fiber - 8% versus 3.5% in pasta made from premium flour.

Legumes

There is quite a lot of fiber in legumes: 11-13% in soy, beans, lentils, peas; about 9% in peanuts and chickpeas. Although high in carbohydrates, legumes can be a great side dish or soup ingredient for diabetics.

Fruits and juices

Fruits are eaten without peeling, since it is in the peel that most of the fibers are. For example, an average apple has 4 grams of fiber, while the same, but peeled, has only 2.

The best fruits for diabetics rich in fiber:

black currant;
pear;
apple;
orange;
strawberry;
grapefruit;
cherry plum.

In juices, due to the peculiarities of the production technology, the fiber content is expressed in fractions of a percent (about 0.2), most of all in tomato juice - 0.8%. Things are better with juices with the addition of pulp - they contain up to 1.2% dietary fiber. But in any case, juices cannot be a source of fiber.

Nuts, seeds and their oils

There is not as much fiber in nuts as it is commonly thought - from 2 (cashews) to 12% (almonds). Given their high calorie content (about 600 kcal), it will not be possible to get enough dietary fiber from them.

There is 5% fiber in sunflower seeds, but there is no cellulose in any vegetable oil, all of it remains in the production waste - cake.

Animal products

Milk and products from it, eggs, meat, offal and fish do not contain fiber, so it is advisable to accompany their consumption with a portion of vegetables.

Table of high fiber foods

List of foods with data on their content of calories, fiber and carbohydrates:

Food product	Calorie content, kcal	Fiber, in g per 100 g	Carbohydrates, g per 100 g
apricots	44	2,1	9,0
avocado	160	6,7	8,5
cherry plum	34	1,8	7,9
orange	43	2,2	8,1
peanut	567	8,6	16,1
watermelon	30	0,5	7,6
eggplant	25	3,1	5,9
banana	122	2,3	31,9
broccoli	34	2,6	6,6
Brussels sprouts	43	3,8	9,0
oyster mushrooms	33	2,3	6,1
grape	72	1,6	15,4
cherry	52	1,8	10,6
dry peas	298	11,2	49,5
fresh green peas	55	5,5	8,3
grapefruit	35	1,9	6,5
Walnut	654	6,7	13,7
buckwheat	343	10,0	71,5
pear	47	2,9	10,3
melon	35	1,0	7,4
vegetable marrow	19	1,0	4,6
White cabbage	30	2,1	4,7
cabbage	21	1,3	2,0
cauliflower	32	2,2	4,2
potato	77	1,5	16,3
pine nut	673	3,8	13,2
cashew	600	2,0	22,5
strawberry	33	2,0	7,7
kohlrabi	44	1,8	7,9
corn grits	328	4,8	71,0
leek	61	1,8	14,2
bulb onions	41	3,0	8,2
pasta, premium flour	338	3,7	70,5
pasta, whole wheat flour	348	8,3	75,0
mandarin	38	2,0	7,5
semolina	333	3,6	70,6
almond	575	12,3	21,7
carrot	32	2,4	6,9
chickpeas	309	9,9	46,2
oatmeal	342	8,0	59,5
cucumber	14	1,1	2,5
Bulgarian pepper	29	1,0	6,7
pearl barley	315	7,8	66,9
parsley	36	3,3	6,3
sunflower	601	5,0	10,5
millet	342	3,6	66,5
radish	21	1,6	3,4
black radish	41	2,1	6,7
rice	333	3,0	74,0
iceberg lettuce	14	1,3	3,0
beet	42	2,6	8,8
plum	49	1,5	9,6
black currant	44	4,9	7,3
pineapple juice	53	0,3	12,9
Orange juice	47	0,3	11,0
tomato juice	21	0,8	4,1
Apple juice	46	0,2	11,4
soy	364	13,5	17,3
tomato	20	0,8	4,2
pumpkin	22	2,1	4,4
green beans	23	3,5	3,0
dry beans	298	12,4	47,0
dates	292	6,0	69,2
hazelnut	628	9,7	16,7
lentils	295	11,5	46,3
Champignon	22	0,7	4,3
spinach	23	2,2	3,6
apples	52	2,4	13,8
cells	313	8,1	65,4

Every day in the diet of an adult, you need to include from 20 to 40 g of fiber.

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Statistics show that 80% of the population do not receive this norm. Consumption of less than 16 grams increases the risk of vascular disease by 1.5 times and does not allow control of blood sugar in diabetes, even if the patient adheres to a special diet and diligently counts carbohydrates.

Whether the body receives enough fiber can be determined by the frequency of bowel movements. If the feces are excreted every day without tricks in the form of laxatives or prunes, there is enough dietary fiber in the diet. Food without the right amount of fiber can linger in the intestines for more than 3 days.

How to Increase Your Fiber Intake

How to change your diet so that it has enough fiber:

Keep track of what foods are on your table. Give preference to natural, do not buy semi-finished products.
Reduce the cooking time for foods rich in fiber.
Drink at least 1.5 liters of fluid per day. Overweight people need even more water. The volume of fluid consumed per day = weight x 30 ml.
For diabetic snacks, use whole, unpeeled fruit rather than fruit desserts.
Fill your diet with dietary fiber gradually, over a couple of weeks, so that the digestive tract has time to adapt to changes.
Get into the habit of always having fresh vegetables in the fridge and making at least 2 salads a day out of them.
Do not use a blender to grind foods rich in fiber, as this impairs its effect.
Check to see if you started eating more carbohydrates after changing your diet. Check your blood sugar regularly and keep an eye on other diabetes management parameters.

Effect on weight loss

Filling the gastrointestinal tract and swelling in it, fiber acts on receptors that are located on the walls of the stomach and notify the brain that there is enough food in it. The person experiences a feeling of satiety.

There are diets that exploit this effect. They use only food, especially rich in fiber, or cellulose from a pharmacy is added to low-calorie foods. For example, a kefir diet - they drink 4 glasses of kefir per day, each of which contains a tablespoon of fiber. For patients with diabetes, such diets are possible only with a mild degree of type 2 and for a short time. If a diabetic takes medication, such dietary restrictions will result in hypoglycemia.

Health effects of excess fiber

The consumption of fiber above the norm does not at all mean a simultaneous increase in the usefulness of food. If the limit of 50 g per day is regularly exceeded, health problems are possible, a large amount of fiber is harmful for violations of the intestinal microflora, changes in acidity due to inflammation, infections.

The use of more than 50 g per day leads to insufficient absorption of nutrients and vitamins, inhibits the absorption of zinc, calcium and iron. Excess fiber interferes with the breakdown of fatty foods, which means that it deprives a person of fat-soluble vitamins - A, E, D, K.

If fiber in foods increases dramatically, digestion processes are disrupted, bloating, colic, and diarrhea occur. We must not forget about a sufficient drinking regime, otherwise cellulose will have an absolutely opposite effect - it will cause constipation.

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The composition of any organic mass of plant origin includes hollow fibers. It is their plexuses that are what our body simply cannot exist without, that is, fiber. Being the coarsest part of plants, it cannot be digested, and it takes a very long time to assimilate it. But for our digestive system, the presence of this complex carbohydrate is vital. Read more about this scope of its application in a separate material.

Fiber, passing through the body, as a kind of "transit", cleans it from the remnants of food debris, excess fat, removes toxins and poisons, acting as a real intestinal orderly.

Why fiber is needed: useful properties, effects on the body

The way you eat directly affects your health, as well as how you feel and look. Together with food, a certain amount of minerals, vitamins, and other useful substances enter the human body, which undergo complex processes of splitting, transformation and absorption into the blood. But with fiber, things are different. And even if it is not digested in the stomach, does not break down into other useful elements and leaves the body in the same original form, its importance for a person is simply invaluable.

What is useful fiber:

thanks to the use of fiber, the work of your intestines is normalized, metabolism is improved;
a diet rich in fiber-rich foods contributes to rapid and safe weight loss(plus the feeling of satiety is added, which helps you eat less);
the level of sugar in the blood decreases or normalizes;
there is an active stimulation of peristalsis;
the body is freed from toxins, unnecessary fats, gastric and intestinal mucus;
the lymphatic system is cleansed;
the level of cholesterol in the blood decreases, which has a prophylactic effect on the prevention of risk heart disease;
muscle fibers are strengthened;
contributes to the prevention of cancer (according to some experts).

Fiber itself is represented by several types, and they differ in their functionality. For example, the "soluble group", which includes resins, alginates, pectin and other substances, have the ability to absorb large amounts of water, turning into a jelly. And insoluble fiber does not undergo decay, it simply swells like a sponge, absorbing water into itself. This helps to ease the activity of the colon. This group includes cellulose, lignin, hemicellulose.

Also distinguish natural and synthetic fiber. Of course, an artificially created substance is inferior in usefulness to a natural one (dietary, that is, originally contained in a particular product).

Foods high in fiber

We suggest that you familiarize yourself with the list from which you will find out which ones contain a sufficient amount of fiber. Since this substance is purely of plant origin, then you need to look for it in the appropriate sources. They can be divided into several conditional groups.

Vegetable and animal oils

, of course, are much more valuable than animal fats (they do not contain dietary fiber at all), carrying a large supply of vitamins and nutrients to the body. But in the case of fiber, things are a little different. It is contained only in various cakes, that is, in what remains at the exit after the pressing of some vegetable oils and flour. sunflower and other plants (sesame, pumpkin, flax seeds) are also very rich in fiber. When choosing, pay attention to the fact that it is made from wholemeal flour or is grain. You can also eat bread from various cereals and cereals.

Unfortunately, fiber is found only in raw fruits and in thermally processed vegetables, so when cooking, it simply does not save.

Fiber: daily allowance, causes and consequences of deficiency and excess

The average daily fiber requirement for an adult is 25-30 g. During pregnancy, fiber becomes an especially important element of nutrition, as it helps the expectant mother to cope with constipation and normalizes bowel function.

But never self-medicate by prescribing any additional medicines for yourself. Self-adding fiber to the diet can not only not be beneficial, but also harm the body. For proper diet planning better to see a doctor.

At fiber deficiency may occur:

frequent constipation;
cholelithiasis;
possible manifestations of hemorrhoids;

various intestinal diseases and problems with the gastrointestinal tract;
risk or progression of diabetes, atherosclerosis.

However, the abuse of fiber is also fraught with unpleasant symptoms. Often this leads to bloating, increased gas formation and fermentation in the intestines, as well as some deterioration in the absorption of vitamins and other nutrients.

Contraindications to fiber intake may occur if you suffer from acute infectious diseases or inflammatory diseases of the stomach and intestines.

Dietary fibers, called fiber, perform a very important mission for our body. But you need to approach planning your diet carefully and responsibly.

If we compare our current century and past centuries, then life has changed dramatically and dramatically. The rapid development of science and technology has made human life different from what our ancestors had. Yes, time does not stand still, but what has always been and will be relevant? That's right, health and beauty, and now the trend of taking care of yourself has become popular. And one of the frequently asked questions is, what foods contain fiber, why is it indispensable for us? And if you came for answers, you will find them further, the article promises to be interesting.

You can talk endlessly about the benefits of vegetables, fruits and berries

So, in recent years, many diseases have become very, so to speak, younger. Scientists are sounding the alarm, everywhere we hear about the fact that nutrition and stress can ruin our health. Hurry has become a habitual way of life. A marketing plan to promote convenience foods, fast food and other products from the series “heat in the microwave for a couple of minutes and you will be full” brought enormous profits to shopping centers. Well, what about our health? But it was shaken, because we would rather eat something harmful, if only quickly, otherwise we have to run to work, it is better to buy instant porridge for children than to cook from natural milk with our own hands or choose products with fiber for the intestines and so on.

You understand what we are talking about, because most of us live like this and think that it is time to change something when alarm signals from the stomach, intestines, and the entire gastrointestinal tract have already begun. Well, what to do, our mentality is like this - “until the thunder breaks out, the peasant will not cross himself,” many will say. But after all, life is priceless and one, and time is an irreplaceable resource, so food must be chosen wisely, the main thing is to develop a good habit. Have you heard of coarse fibers in food? Something somewhere, it seems, but you can’t exactly explain what’s what? It's time to expand your horizons and find out everything related to this issue, and at the same time look at the plate at the end of the article, there is a list about fiber, which foods contain it and how much.

What is coarse fibers or fiber?

We know that plant foods are much healthier for our body than animal products. Our ancestors knew about this thousands of years ago, healers of traditional medicine have knowledge in our time. Plant foods can not only give us food, but also heal a number of diseases. Sometimes healers say that every ailment has its own herb, and it grows next to a person. Nature gives us fruits, plants, they contain many different macro- and microelements, vitamins and, of course, fiber. What is it and how does it work?

The fibers in plant products that have a hollow structure, this is what we are talking about today, that is, fiber. These fibers intertwine, form a certain mass, which is a necessary component for our body. It is the coarse part in plant foods and our body does not digest it. Assimilation lasts a long time, after which these fibers are excreted naturally. Fiber-rich foods should be in our diet in the required amount, otherwise the body will fail over the years.

There are two types of fiber:

Soluble. These substances, getting into our body, take a lot of water, after which they become like jelly. These are pectin, resins, alginates.
Insoluble. These fibers do not disintegrate and do not change their structure. They simply swell with moisture, like a spongy material, after which they are removed from the body. These are lignin, cellulose, and hemicellulose also belongs to insoluble fiber.

Why is this happening? Eating food every day, especially harmful, wrong, in large quantities, we do not fill the body with health. Yes, we satisfy the feeling of hunger, thirst, but there is a minimum of energy and benefits, and this is at best. More often, food for most people is toxins, toxins, cholesterol and overweight, body fat, clogged blood vessels and other negative consequences. Our stomach is simply unable to cope with such a diet for years, and as a result, diseases begin. That is why coarse fiber is needed, in which products it is contained, you will find out below. But, for now, about the consequences of the deficit.

What can be with health if there are no foods with fiber in the diet?

Let's start with the main thing for all of us - this is appearance. We may not notice pain in the side, discomfort in the stomach, but if the skin is covered with acne, inflammation, then this is a problem. The wrong approach, but still, if you are such a person for whom appearance always comes first, then you should think about the fact that all skin rashes, earthy color, acne and other troubles appear in those who have a “dirty” body. We hope you understand that dirty means slagged, filled with toxins, undigested food.

For information! Eating harmful and heavy food before going to bed, you do not allow the body to rest, it cannot cope with digestion, absorption is minimal, and large residues remain. Further, they are not excreted - the food rots, ferments, emits a fetid odor inside, which can often be felt in the morning from the mouth.

An unpleasant situation, but it is true, and yet it is necessary to eat right so that nothing in your body rots and does not ferment. Fiber helps us with this, it removes these residues, removing them in a natural way. Then the toxins will not come to the surface, covering our face and body with ugly acne and inflammation.

But that's not all. Stagnation of food leads to constipation, and they, in turn, to an even more unpleasant problem - hemorrhoids. Again, the food remains in the body, its intoxication begins. A person can feel sick, he feels bad, the body does not feel energy, there is no strength. Against this background, our nervous system also suffers, because life productivity decreases both at work and simply at home. Appearance suffers, skin fades. Of course, a person against this background experiences stress.

Attention! It will not be enough just to start eating a lot of fiber if you still eat junk food, alcohol, nicotine. You need to work on your health and appearance in a complex - healthy food, sports, good moral and spiritual condition.

Fiber foods are also important for pregnant women. Their body must be clean, and it's not just about appearance. The child should develop in a favorable environment. Also during pregnancy, problems in the intestines are often observed, and after childbirth, constipation and the same hemorrhoids are often added to this. It's a delicate issue, but it needs to be discussed. The fibers contained in the products, in the right products, will help you recover quickly and make life easier for your mother, and her gastrointestinal tract will be in good condition.

Of course, pathogenic microflora multiplies in a slagged organism, and, as has long been known, it causes various diseases, and the worst thing is oncology. Also, cholelithiasis, diabetes mellitus, increased gas formation, bloating, bad breath, and atherosclerosis can often occur.

Important! You should not dramatically increase your fiber intake, here you need consistency and gradualness. Due to a sharp excess of fiber, diarrhea and other consequences can begin. The daily norm of fibers per day is 20-30 grams, you can take a little more - up to 50 grams.

Helping fiber to our health

By listing the harm we do to our body by not eating high fiber foods, we let you know the consequences, but that's not all that fiber in plant foods can do.

The work of the gastrointestinal tract is being established.
The metabolism is normalized.
Fiber can help you lose weight, and it's common for dietitians to prescribe fiber-rich foods during a diet.
Fights hunger, a person eats less.
The level of sugar in the blood is normalized. It may also decrease.
Cleaning from harmful substances.
Normalization of peristalsis.
Cleansing lymph and blood from harmful cholesterol.
It is the prevention of a number of diseases, including the cardiovascular system and oncology.
Improves external condition, fills with energy, vitality.

We hope you understand the benefits of such irreplaceable and seemingly invisible components of plant foods for our health. Whether you are a man or a woman, vegetables, fruits and more should be a priority on your table. What foods contain fiber, read in the next section, and below you will find a table that will show how much fiber is contained in what, and how much you need to eat this product. Remember that a minimum of 20 grams is needed per day.

How to make up for the lack of fiber or products with its content

Dried fruits

This whole large group of products is very useful, there is a lot of fiber here. If you include dried raisins, prunes, dried apricots, figs and others in your diet, for example, adding a handful to morning porridge, then your gastrointestinal tract will “thank you”. Dried fruits are of great benefit, in general, for the whole body, but remember that they have a lot of calories and those who are losing weight do not need to get carried away with this delicacy.

Vegetables rich in fiber

Just like dried fruits, vegetables are rich in fiber. But the most useful here are greens, pumpkin, zucchini, lettuce, cucumbers and cabbage, carrots, and beets. Of course, there are fibers in potatoes, broccoli, asparagus, radishes, radishes and favorites are legumes. Tomatoes also have fiber in the composition, you can find out the amount in the table below.

An important rule in eating food rich in vegetable fibers is good and repeated chewing. It is also worth noting that vegetables, as well as fruits, lose many useful components, including fiber, after heat treatment. Therefore, try to eat more fresh, raw products.

nuts

As for nuts, there is a lot of fiber here, as well as other useful components. Nuts can replace, like legumes, meat for those who decide not to eat it. They are nutritious, tasty, and the record holders for plant fibers are almonds, walnuts and hazelnuts.

Fruits rich in fiber

Most natural products, be it herbs or berries, mushrooms, vegetables and, of course, fruits, contain a storehouse of everything that is necessary and useful for us. For excellent digestion and bowel cleansing, eat more grapes, raspberries, apples, pears, peaches and bananas. All of them contain fiber in one way or another.

For information! Often people ask themselves, what about juices? Are they also useful? The fact is that if the juices have been processed, then the fiber in them is no longer stored. It is also absent in milk and eggs. Food of animal origin does not contain plant fibers.

cereals

We all know about cereals since childhood. People who watch their diet, figure, health know that cereals are necessary. And if we talk about fiber, then it is also here. Oatmeal, rice, buckwheat, pearl barley are full of everything we need, but there is an important rule here. Processed cereals, like vegetables, lose most of their benefits. The healthiest cereals are those made from whole grains.

In general, you understand that vegetable fiber is found in different types of products. You should include vegetables and fruits, cereals in your diet, snack not on harmful chips or sandwiches, but on nuts. By changing your diet, you will feel that there is more strength and energy, and you will no longer have the desire to consume something unhealthy, and even more so alcohol. Activity must also enter your life. All this is a matter of habit, harmful or useful, but they can be fixed by daily repetition. Well, then see the table of fiber content in various kinds of products and fruits.

Fiber content in foods

	Fiber, gr.	Products in the amount of 100 grams		Fiber, gr.
soy beans		pistachios
Peas fresh		Wheat bread made from 1 grade flour
Walnuts		Corn flour
		Wheat flour 2 grades
Dried white mushrooms		Pasta from 1 grade flour
		Premium wheat flour
		Buckwheat flour

almond		Oat flour
Rye flour		Whole grain bread
		Pine nuts
Hazelnut
Oat bran		sweet corn
Wheat bran		Canned corn
Rice groats		Whole wheat bread
fresh mushrooms		Premium flour pasta
		Wheat flour 1 grade
Prunes
Lentils
Barley grits		From flour to / from bread
Products in the amount of 100 grams	Fiber, gr.	Products in the amount of 100 grams	Fiber, gr.
		Broccoli
apricots		tangerines

oranges		Sea buckthorn

eggplant
		Bulgarian pepper
Grape

Hello everyone!

We all have heard more than once that there is such a useful fiber that you need to consume as much as possible for the health and benefit of your body.

But, not all of us fully understand what fiber is and what it is eaten with.

Let's figure out what fiber is, what it contains and what foods have a lot?

Let's consider everything briefly, but clearly.

What is fiber?

Fiber is dietary fiber that is not digested by the digestive enzymes of the human body.

Fiber has a lot of useful properties. It can be called the janitor of our body, cleaning and sweeping out all harmful substances from it.

Useful properties of fiber

The four main benefits of fiber are:

Fiber removes cholesterol and helps lower blood sugar levels
Normalizes the work of the gastrointestinal tract (gastritis, colitis, constipation, flatulence)
Promotes weight loss (obesity)
Removes accumulated metals and toxins from the body

The main types of fiber

BRAN
CELLULOSE
HEMICELLULOSE
LIGNIN
PECTIN
GUM
MUCILAGE

What foods contain fiber?

Oat and rice. These are the shells of cereal grains, separated from flour or cereals. They reduce blood cholesterol levels very well.
Sunflower seed husk. Very gently cleanses the intestines and normalizes the activity of the gastrointestinal tract

Cellulose contains:

Cellulose is an indigestible carbohydrate found in the upper part of the shell of fruits. Therefore, cutting it off, we deprive our body of great benefits.

Cellulose has a very good effect on blood vessels and is useful for hemorrhoids, varicose veins, and bowel cleansing.

Hemicellulose contains:

Apples, bananas, beets, cabbage, corn, lettuce, pears, berries, peppers and whole grains

Hemicellulose is an indigestible carbohydrate that absorbs water. It removes carcinogens, promotes weight loss, and effectively eliminates constipation.

Lignin contains:

Carrots, Brazil nuts, peaches, peas, potatoes, tomatoes, strawberries, whole grains,

Lignin lowers blood cholesterol levels, prevents the formation of gallstones.

Pectin contains:

Citrus fruits, hibiscus, apples, bananas, beets, cabbage, dried peas, agar-agar,

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Alena Yasneva was with you, be healthy, see you soon!