Foods with the most fiber. What foods are rich in fiber and why you need it

An important component of nutrition, which modern man lacks, is fiber. In what products it is, probably everyone knows. But they choose refined food, purified from plant fibers, which leads to the development of serious diseases. What is fiber and what are its benefits, it is interesting to know for those who monitor their health.

What is fiber

Vegetable fiber or cellulose is that part of plant products that cannot be digested in the gastrointestinal tract, but has a positive effect on human health.

In the digestive tract of people there are no enzymes that would help to absorb fiber, it reaches the large intestine unchanged. In the intestines, its splitting begins due to intestinal bacteria, this increases the beneficial microflora.

Cellulose is a collective term. Plants consist of its elements in different proportions, the beneficial effect on the body depends on this.

Benefits of fiber for the body

Fiber-rich foods - a variety of vegetables, fruits, legumes and grains must be in the daily menu.

Their benefit is to cleanse the body of all "superfluous":

1. In the digestive tract, plant fibers absorb water and increase in volume, this gives a feeling of fullness, helps reduce appetite.
2. Fiber normalizes bowel function. It slows down the absorption of carbohydrates, its regular use reduces the risk of developing diabetes.
3. Fiber absorbs "bad" cholesterol, which is contained in bile, and removes it from the body. This inhibits the development of diseases of the heart and blood vessels, the formation of stones in the gallbladder.
4. Once in the intestines, it becomes food for the bacteria that live there. Thanks to this, beneficial microorganisms begin to multiply, normal intestinal microflora is created, and strong immunity is formed.
5. Vegetable fibers mechanically stimulate the intestines, prevent the formation of malignant neoplasms. Their use is the prevention of cancer of the rectum and colon.

Fiber improves the normal functioning of the body, therefore it serves as a prevention of nervous disorders, hypertension, diabetes, allergies, etc.

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 the accumulated pollution 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.

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.

Cellulose(fibers) contained mainly found in vegetables, legumes, whole grains and whole foods.

Of course, fiber has practically no energy value, but plays an important role in the digestion process. Cellulose, lignin, pectin and resins provide intestinal activity, and therefore the lack of fiber is the cause of constipation. In addition, fiber is very rich in vitamins, basic salts and trace elements, which are necessary for the normal functioning of the body.

Fiber also prevents the accumulation of fat and reduces the risk of atherosclerosis. Another benefit of fiber is that it limits the toxic effects of chemical additives and dyes found in some foods. Gastroenterologists claim that certain types of fiber prevent the occurrence of cancer of the digestive tract. In recent decades, due to rising living standards in a number of developed countries, there has been a decrease in fiber intake. For example, in France, the average fiber intake per person is 20 g per day instead of the recommended 40 g. legume consumption was 7.3 kg per person per year. Now it has dropped to 1.3 kg. In Italy, the staple food has always been pasta. But 30 years ago, most Italians ate vegetables, rich in fiber, and wholemeal pasta, rich in fiber. Today, with a higher standard of living, meat is replacing vegetables, and spaghetti is made from highly refined flours that lack fiber. According to Italian doctors, this is the cause of obesity and increased cases of cancer of the digestive tract. Further, fiber consumption reduces the formation of sugar in the blood and thus contributes to a lower intake of insulin, a hormone that stimulates the deposition of fat in the body, into the blood. The charts below show this.

The food we consume must necessarily contain proteins, since they contain amino acids that cannot be synthesized by the body itself. In addition, our diet should include fats (lipids), containing vitamins and important fatty acids, which can also come only with food. Only carbohydrates, if necessary, can be reproduced from fat reserves. You need to know that lipids and proteins are often found in the same product, such as meat. However, only carbohydrates and lipids have a high energy potential.
Therefore, for simplicity, ignoring protein intake, we will divide food by composition into the following three categories:

Carbohydrates ("good" or "bad")
- lipids

When food contains both carbohydrates and lipids, we will speak of it as carbohydrate-lipid.

Fiber content in products (g/100 g of product)

CONCLUSIONS

Carbohydrates are substances that in the process of metabolism (metabolism) are converted into glucose. They are found in foods containing either sugar (fruit, honey) or starch (flour, cereals, potatoes).

All carbohydrates in an empty stomach are digested at the same rate from 20 to 30 minutes after eating. However, they are better classified not by digestibility rate, but by their ability to increase blood glucose levels, in other words, by the so-called glycemic index. Depending on this, "good" carbohydrates (with a low glycemic index) and "bad" (with a high glycemic index) are distinguished.

Lipids - products of animal and vegetable origin: fats (meat, sausages, fish, butter and vegetable oils, cheeses, etc.). Some lipids cause an increase in cholesterol (meat, dairy products), while others, on the contrary, lower it (olive oil).

Dietary (edible) fiber is found in green vegetables (lettuce, chicory, leek, spinach, French beans, etc.), some dried vegetables, fruits and cereals. Deficiency of fiber (fibers) leads to serious disorders in the body.

Nutritional composition of foods

Lipids	Carbohydrates	Lipids + carbohydrates	dietary fiber
Meat	Flour	Milk (skimmed and not skimmed)	Asparagus
mutton	Bread	walnuts	green salads
beef	crackers	Hazelnuts	Spinach
venison	Potato	Almond	tomatoes
veal	Rice	Peanut	eggplant
pork	Manka	Liver	Brain
cooked meat	Pasta	soy flour	Celery
Bird	Sago (tapioca)	germinated wheat	Cabbage
Rabbit	Peas	Egg powder	Cauliflower
Fish	Lentils	cashew nuts	Sour cabbage
Crabs	Turkish peas	coconut nuts	Green bean
Shrimps	Carrot	Chocolate	Leek
lobsters	Sugar	Olives	artichokes
Eggs	Honey	Walnut chestnut	Pepper
Butter	Corn	sweet chestnut	Chicory
Cheese	Fruits	crayfish claws	Mushrooms
Butter	dry fruits	oysters	Turnip
Margarine	Avocado		Dried vegetables
			Fruits

In the "Lipids" column, all products (with the exception of butter and vegetable oil, as well as margarine) also contain proteins. Some foods (e.g. legumes) containing carbohydrates (column "Carbohydrates") also contain proteins.

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.