Vegetable fiber. Vegetable fiber - calories and properties

The health of a modern person is affected by many adverse factors, these are emotional and physical congestion, frequent stressful situations, a sedentary lifestyle, and an unfavorable environmental situation. To all these negative effects, one can add irregular nutrition, lack of vitamins and minerals, lack of the amount of dietary fiber necessary for the body, among which fiber occupies an important place.

Fiber in foods is the most important component in the human diet, its lack leads to serious, sometimes even life-threatening diseases. And if we are not able to significantly affect the environment around us, then we can change our diet for our own good. And today we, dear readers, will figure out what fiber is, what foods it contains and in what quantity.

What is fiber

Fiber is dietary fiber that is not broken down and digested in the human gastrointestinal tract. Fiber is found only in plant foods. Without going into the complex mechanism of the structure of plant cells, we can say that fiber is concentrated in the coarse parts of plants, mainly the peel, seeds, and stems.

In different vegetables, fiber is concentrated in different parts of it, in carrots, for example, it is in the core, and in beets it accumulates in rings that penetrate the fruit. In fruits, fiber reaches an average of 1-2% by weight of the fruit, in berries - 3-5%, in mushrooms - 2%. Among dietary fibers, cellulose, lignin and pectins play the most important role.

For the most part, fiber in foods is insoluble and not absorbed by the body, since our digestive tract does not produce enzymes that can digest coarse dietary fiber. However, among the healthy intestinal microflora, there are bacteria that can destroy fiber, as a result of which compounds are formed in the large intestine that can dissolve in water, take on a jelly-like state and be partially absorbed.

Therefore, it is customary to divide fiber into soluble and insoluble. The thinner the peel of the fetus, the more tender its pulp, the more the fiber contained in them is split. Insoluble fiber includes cellulose and lignin, soluble fiber is pectin.

Among foods rich in fiber, the most coarse insoluble dietary fiber contains cereals, seed products, vegetables, mushrooms. The main sources of soluble fiber are fruits and berries, leafy vegetables, and oat bran. The body needs both types of fiber, so food should be as varied as possible. The ideal ratio of insoluble to soluble fiber in food is one to three.

What is fiber for?

If fiber in foods is almost not absorbed by the body, a reasonable question arises: what is it for, what is its use? The role of fiber is not as straightforward as it sometimes seems, it does not just increase intestinal motility and serves as a prevention of constipation. By eating foods high in fiber, we save ourselves from many serious diseases. The magical benefits of fiber in the following points:

Bactericidal action

The useful role of fiber begins in the mouth when we chew roughage. Prolonged chewing contributes to the release of a large amount of saliva, rich in enzymes, microelements, which in turn has a positive effect on tooth enamel, on the microflora in the oral cavity. Saliva neutralizes acid, has a bactericidal effect, suppresses putrefactive processes in the oral cavity.

Cleansing the body, feeling full

Once in the stomach, fiber absorbs water, increases in size, quickly causing a feeling of fullness. In the intestines, fiber improves the passage of the food bolus through the intestines, thereby ensuring regular stools, and also helps cleanse the body of bile acids and cholesterol. This is explained by the fact that foods containing fiber, passing through the digestive tract, absorb cholesterol and do not allow it to penetrate into our blood. In people who eat a lot of raw vegetables and fruits, cholesterol does not exceed the norm until old age.

The role of pectins

Among the soluble dietary fibers, pectins play an invaluable role in maintaining our health. Pectins block the absorption of harmful substances through the intestines into the blood, bind them, turning them into insoluble and harmless compounds, and rid our body of them. A lot of pectins are found in apples, pumpkin, black and red currants, cucumbers, tomatoes, peaches, apricots. It is also very important that with any heat treatment, the amount of pectins in the products increases.

Balance of intestinal microflora

Equally important is the role of fiber in maintaining the balance of the intestinal microflora. It inhibits the activity of pathogenic bacteria, thereby reducing putrefactive processes in the intestines, and helps to remove waste products from the body. A healthy gut means a healthy immune system.

Disease prevention

Eating foods high in fiber can help prevent colon cancer. This disease came to one of the first places in oncology precisely in connection with the popularity of ready-to-eat refined food among most people.

I suggest watching a very detailed video about the benefits of fiber.

Daily requirement for fiber

Given the importance of dietary fiber for digestion and overall health, the daily fiber requirement for an adult is 25 grams of insoluble fiber and pectins. Knowing which foods have a lot of fiber, it is not difficult to create the right diet for yourself so that food brings not only a feeling of satiety and satisfaction, but also maximum benefit.

What threatens the lack of fiber in foods

For many years, the role of coarse dietary fiber was underestimated, and only relatively recently, scientists around the world came to the conclusion that food must contain fiber, otherwise a person cannot avoid serious diseases. Let's look at what diseases are threatened by a lack of fiber.

Intestinal diseases accompanied by constipation, intestinal atony, spastic colitis, dysbacteriosis, hemorrhoids;
Atherosclerosis, coronary heart disease, the threat of heart attack and stroke;
The formation of stones in the gallbladder;
Diabetes;
Obesity;
Rectal cancer.

Foods containing fiber

Foods rich in fiber are bran, dried fruits, legumes, mushrooms, cereals, wholemeal bread, nuts, vegetables, berries, fruits. By consuming all these products regularly, you can get the amount of fiber necessary for the body without resorting to special supplements containing it. Now such drugs are very relevant and are sold in pharmacies, but it is still better to give preference to natural products, the benefits of them are much greater for health. But the bran deserve to talk about them in more detail.

Bran

Bran is a unique product that prevents and heals many diseases, but for some reason is not popular with most of us. The benefits of bran have been proven, and you can now buy them at any pharmacy or in the health food departments of large stores. Bran is wheat, rye, rice, oat, corn, barley. All of them have nutritional value, as they contain a large amount of fiber that cleanses our body.

In addition to the fact that bran has an absorbing effect in the intestines, which in itself has invaluable benefits, bran contains a lot of useful substances, including B vitamins, vitamin E, carotene, nicotinic acid. Bran contains minerals, these are potassium, magnesium, zinc, chromium, selenium, copper and others.

It is necessary to introduce bran into your diet gradually, starting with half a teaspoon, so as not to provoke bloating and other unpleasant bowel dysfunctions. Gradually, over several weeks, you can bring the amount of bran introduced into the diet to a tablespoon three times a day.

Pharmacies sell bran in the form of crispy balls, this is a ready-to-eat product, they do not need to be steamed, but simply eaten according to the attached instructions. Such bran is often enriched with various vegetable additives to increase their value; I have come across bran with carrots, seaweed, Jerusalem artichoke, and blueberries.

Since bran has the ability to cleanse the body of everything foreign, you can not take medications at the same time as bran. At least 6 hours should elapse between taking the medication and eating the bran.

If you want to know more about the benefits of bran, you can read my articles.

cereals

One of the important suppliers of fiber are cereals, these are buckwheat, brown rice, millet, oatmeal. It is important to eat whole grains, and the fast foods that are so popular and easy to use are processed in such a way that they do not contain coarse dietary fiber, and therefore meals from them are not as valuable as those made from whole grains.

Vegetables and fruits

A good supplier of coarse plant fibers are vegetables and fruits, which should be present on our table every day. It is very important to eat vegetables raw, thereby getting the maximum fiber out of them. It is clear that this is not always possible, and not all vegetables can be eaten raw, but cabbage, carrots, sweet peppers, celery root, radish, turnips, turnips, daikon, leeks, all leafy vegetables must be added to salads raw.

There is a lot of fiber in the peel of fruits. As for apples, here it is necessary to take into account where these fruits grew, and in the season when local apples appear on sale, they must be eaten without peeling so that the body receives as many pectins as possible. This does not apply to imported imported apples, the peel must be cut off from them, since all apples that will be transported and stored for a long time are treated with special substances that are not harmless to us.

If you like fruit and berry juices, then try to squeeze them with pulp, which contains a lot of fiber, but still it is more useful to eat whole fruits, getting much more useful substances for your body. Sweet fruits are right to eat before meals or an hour after meals, so they give the maximum of their benefits.

Foods rich in fiber. Table

Products (100 grams)	Amount of fiber in grams
wheat bran	43
Oat bran	15
Dried white mushrooms	26
Fresh porcini mushrooms	12
Chanterelles	7,5
figs	13
Dried apricots	18
Almond	12
Hazelnut	10,5
Walnuts	7,5
Peanut	8,5
Buckwheat	12
Beans	12,5
Soya beans	13
Oat groats	12
Lentils	11
Peas fresh	10,3
Barley groats	9
Rice	10,5
Rye flour	12
Dark chocolate	7,5

Fiber content in vegetables and fruits. Table

The amount of insoluble fiber in vegetables and fruits for your convenience, dear readers, is presented in a separate table

Products (100 g)	Fiber (g)	Products (100g)	Fiber (g)
apricots	0,8	tangerines	0,6
pineapples	0,4	Carrot	1,2
oranges	1,4	Sea buckthorn	4,7
watermelons	0,5	cucumbers	0,7
eggplant	1,3	Sweet pepper	1,4
Bananas	0,8	Peaches	0,9
Grape	0,6	Tomatoes	0,8
Cherry	0,5	Beet	0,9
Pear	0,6	plums	0,5
melons	0,8	Black currant	3
White cabbage	1,4	Red currants	2,5
Potato	1,2	Persimmon	0,5
Lemons	1,3	Cherries	0,3
Bulb onions	0,7	Apples	0,6

This we examined the content of coarse insoluble fiber in products. The following table will show which foods contain soluble fiber, i.e. pectins. The content of pectins in fruits and vegetables varies greatly depending on the type, variety, degree of ripening, place of growth and other factors.

The content of pectins in vegetables and fruits. Table

Products (100g)	Pectins (g)	Products (100g)	Pectins (g)
apricots	3,9 – 8,6	Sweet pepper	6 – 8,7
watermelons	1 – 1,5	Peaches	5 – 8,9
Quince	5,3 – 9,6	Tomatoes	2 – 4,1
eggplant	5,2 – 8,7	Beet	0,7 — 2
Grape	0,8 –1,4	plums	3,6 – 5,3
Pears	3,5 – 4,2	Black currant	5,9 – 10,6
strawberries	3,3 – 7,9	Red currants	5,5 – 12,6
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

Knowing what foods contain fiber, it is easy to adjust your diet with health benefits and your appearance. Everyone can choose for themselves certain products containing insoluble and soluble fiber, the balance of which creates the best conditions for digestion and the life of the whole organism.

Fiber damage, contraindications

Since fiber is coarse dietary fiber, they are contraindicated in exacerbation of diseases of the esophagus, stomach and intestines. High-fiber foods can be harmful to people who consume only soft, coarse-fiber foods for a long time. In this case, the gastrointestinal tract can react to irritation with coarse food with gas formation, bloating and pain in the abdomen, diarrhea, and vomiting.

For this reason, it is necessary to gradually accustom yourself to food containing coarse fibers, introducing it in small portions, listening to your body. If negative reactions occur, you should consult your doctor to rule out diseases of the digestive system that require treatment.

If you eat foods rich in fiber, be sure to drink water, in which case the recommended 1.5-2 liters will be doubly necessary.

And for the soul, we will listen today S. Rachmaninov. Vocalise performed by Kiri Te Kanawa, a New Zealand opera singer. There is so much love, unearthly trepidation, the whole soul ...

21 comments

17 Feb 2019 at 20:13

Answer

Some hundred years ago, scientists believed that the fiber in plants is a ballast, which, getting into our gastrointestinal tract, only creates an unnecessary burden for it. Therefore, it was believed that the greatest benefits for the body are, products, freed from this ballast.

However, in the second half of the last century, scientists studying the effect of food products and their components on human health began to change their attitude towards plant fiber. Moreover, the opinion changed sharply to the opposite. If yesterday fiber was considered a useless ballast for the body, today it turned out that its role in human life can hardly be overestimated.

Let's figure it out what is plant fiber. And only then, having learned its properties, it will become easy to understand why it is good for our health.

At its core, fiber is the skeleton of plants. These are fibers that provide the stability and strength of the plants themselves, as well as the membranes of their cells - that is, the anhydrous part of the plants.

There are two main types of plant fiber: soluble and insoluble.

Soluble include pectin and hemicellulose. Source of soluble fiber are fruits, vegetables, seeds, barley and oats. Soluble fiber contributes to the formation of soft stools. It also has a chemical effect that prevents or limits the absorption of a number of harmful substances into the blood.

insoluble vegetable fiber are cellulose, some types of hemicellulose and lignin. The main sources of insoluble fiber are unpeeled grains, the skins of seeds, fruits (which is why it is so desirable to eat fruits with their skins), legumes... Insoluble fiber acts like a sponge, absorbing large amounts of water and filling the intestines, which promotes intestinal dialysis (a complex process during which harmful substances are taken from the blood through the walls of the intestines).

Vegetable fiber contributes to normal digestion, ensuring the timely movement of processed masses in the large intestine. Fiber ensures the regularity of the intestines and reduces the time spent in the body of various toxins and harmful substances, while neutralizing them.

Substances dangerous for the body, such as secondary bile acids, excess fats, harmful cholesterol, nitrosamines, nitrites, toxins, radionuclides, are bound by fiber and excreted from the body.

Fiber deficiency is dangerous for constipation and consequently related diseases.

What foods contain plant fiber

As mentioned above, all fruits, vegetables, plant seeds, cereals, and legumes are rich in fiber. However, not all vegetables are rich in fiber. One of the richest sources of vegetable fiber is cabbage.

Now various companies offer fiber in the form of dietary supplements. It is not so cheap. But is it worth spending money on dietary supplements if you can include fresh cabbage salads in your diet on a regular basis? In addition to the high fiber content, white cabbage is also a leader in the content of vitamin C.

Back in the 80s of the last century, in one of the health magazines, I came across an article that said that white cabbage helps burn fat. If fresh cabbage is constantly present in your diet, then there is a chance that the problem of excess weight will cease to exist for you.

Wholemeal bread also contains a large proportion of fiber, and therefore can be recommended for systematic use.

Remember: the more fresh vegetables and fruits in your diet, the more different fiber your body will receive. Heat treatment of foods destroys plant fiber (as well as vitamins), so there is very little useful food left in food cooked on fire, including fiber.

One of the most important elements of human nutrition is vegetable fiber. It has a positive effect on the health of the body. The main functions of plant fiber are the normalization of intestinal microflora, reducing the risk of gallstones, lowering blood cholesterol levels. Therefore, every person should know the list of foods rich in vegetable fiber, daily including such food in the diet.

First, let's look at what plant fiber is. It is a part of plant products, namely, the walls of plant cells, plexus of plant fibers.

If you break, for example, celery, then the fibers that will stretch are the vegetable fiber. It is the coarsest part of the plant. That is why the human gastrointestinal tract cannot digest it. But at the same time, the benefits of plant fiber for the human body are invaluable.

Effective foods rich in vegetable fiber and dietary fiber for weight loss. Check out the list of fiber foods for weight loss. Once in the stomach, it swells, quickly satisfies hunger, brings a feeling of fullness for a longer time. Plant fiber is found in the roots, stems, fruits and leaves of plants. Most of all it is in those products in which there is little sugar.

Types of plant fiber

All foods rich in vegetable fiber and dietary fiber are divided into two types: foods with insoluble fiber and foods with soluble fiber.

Soluble vegetable fiber (pectin, hemicellulose, alginase) lowers cholesterol levels, absorbs water, which gives a feeling of fullness, reduces sugar absorption. It is abundant in citrus fruits, avocados, fruit peels, prunes, raisins, lentils, peas, beans, beets, oats, barley, rye, and seaweed.

Coarse (insoluble) vegetable fiber (lignin and cellulose) is necessary to cleanse the body of toxins, bad cholesterol, and accelerate gastric emptying. It is abundant in vegetables, fruits, grains and legumes.

List of foods rich in fiber

Let's take a closer look at all foods rich in vegetable fiber and dietary fiber. For your convenience, we have divided them into several groups.

Vegetables. Especially a lot of vegetable fiber in spinach, Brussels sprouts, celery, asparagus, broccoli, pumpkin;
Fruits are rich in pectin (soluble plant fiber). To a lesser extent, they contain cellulose and insoluble dietary fiber. Give preference to citrus fruits, avocados, bananas, as well as the peel of pears, apples and peaches;
Nuts and seeds. The record holder from this group of products rich in vegetable fiber is flax seeds. There are 27.3 grams of vegetable fiber per 100 grams of this product. Slightly less dietary fiber is found in pistachios fried without salt and oil (10.3 g), raw peanuts (8.1 g), walnuts and raw almonds (7 grams);
Dried fruits are also included in the list of foods containing vegetable fiber. Include dried apricots, raisins, prunes and dried dates in your diet;
Legumes. Peas, beans and lentils are the main sources of plant fiber. They contain both soluble and insoluble dietary fiber;
Whole grains and bran. We recommend that you consume whole oats, buckwheat, brown rice, wheat, soy, oat or rye bran every morning. Eating a glass of porridge in the morning, you immediately replenish approximately 20% of the daily intake of vegetable fiber, and also lower blood cholesterol levels.

FIBER is the coarsest and most indigestible part of the plant for our digestion. Cellulose is a plexus of plant fibers that make up the leaves of greens and cabbage, the peel of beans, fruits, vegetables, as well as the flower shell of seeds and cereals.

Dietary fiber is a complex form of carbohydrates that our digestive system cannot break down. The question arises: why do we need fiber then? It turns out that coarse dietary fiber is one of the most important elements of human nutrition. Fiber refers to nutrients that, like water, vitamins and mineral salts, do not provide energy to the body, but play an important role in its life.

Fiber shortens the time food stays in the gastrointestinal tract.

Dietary fiber accelerates the passage of food through the digestive organs and at the same time helps to cleanse the body. This property of dietary fiber turned out to be very important in the context of the rapid growth in the number of overweight people and "general" dysbacteriosis. Eating enough fiber with food normalizes bowel function.

When the results of many experiments and studies over the past decades have convincingly shown that we would be healthier and live much longer if we consumed coarser and less refined foods, many quite consciously became fascinated with fiber, although most of them did not know that it is represented by different types, and these types perform different functions.

Hemicellulose

It is found in bran, cereals, unrefined grains, beets, Brussels sprouts, mustard green shoots.

Cellulose and hemicellulose absorb, facilitating the activity of the colon. In essence, they "volume" the waste and move it through the large intestine faster. This not only prevents constipation, but also protects against diverticulosis, spasmodic colitis, hemorrhoids, colon cancer and varicose veins.

lignin

This type of fiber is found in cereals used for breakfast, in bran, stale vegetables (during storage of vegetables, the lignin content in them increases, and they are less digestible), as well as in eggplant, green beans, peas, and radishes.

Lignin reduces the digestibility of other fibers. In addition, it binds to bile acids, helping to lower cholesterol levels and speeding up the passage of food through the intestines.

Comedy

Gum and pectin affect absorption processes in the stomach and small intestine. By binding to bile acids, they reduce fat absorption and lower cholesterol levels. They delay gastric emptying and, by enveloping the intestines, slow down the absorption of sugar after a meal, which is useful for diabetics, as it reduces the required dose of insulin.

Alimentary fiber

Dietary fibers are polymers of monosaccharides and their derivatives. They enter the human body with plant foods in the form of indigestible carbohydrates. Dietary fibers are divided into "coarse" and "soft".

Of the "coarse" dietary fiber, fiber (cellulose) is most often present in products. It, like starch, is a polymer of glucose, however, due to differences in the structure of the molecular chain, cellulose is not broken down in the human intestine.

“Soft” dietary fibers include pectins, gums, dextrans, agarose.

fiber properties

FIBER is the coarsest part of the plant.

This is a plexus of plant fibers that make up the leaves of cabbage, the peel of legumes, fruits, vegetables, and seeds. Fiber is a complex form of carbohydrate that our digestive system cannot break down. A reasonable question arises: why then fiber is needed? It turns out that fiber is one of the most important elements of human nutrition.

Fiber shortens the time food stays in the gastrointestinal tract. The longer food stays in the esophagus, the longer it takes for it to be expelled. Fiber accelerates this process and at the same time helps to cleanse the body. Consuming a sufficient amount of fiber normalizes bowel function.

When research showed that a person would be much healthier and live much longer if they ate roughage, many quite consciously became fascinated with fiber, although most of them did not know that fiber is represented by different types, and these types perform different functions.

Fiber for weight loss

Refined food does not bring a feeling of fullness, because the body does not get what it needs. In the hope of obtaining the substances he needs, he demands more and more food. That is why, the exclusion of dietary fiber from the diet of a modern person inevitably leads to an increase in body weight and obesity, not only in the form of accumulation of subcutaneous fat, but also obesity of all internal organs. Why do nutritionists recommend increasing the amount of fiber in the diet in the first place for weight loss?

The thing is that dietary fiber is the main "food" for the microflora of our intestines, having received it, our intestinal bacteria gain the ability to synthesize the vital components missing in the diet: vitamins, hormones, amino acids, etc. In other words, the lack of vitamins, proteins, fats and even carbohydrates, our body, at the very least, but still able to compensate for the expense of internal resources. But the lack of fiber in food, alas, no! "Hungry" microorganisms cannot perform their functions. In addition, without a sufficient amount of different types of dietary fiber, our body loses its ability to cleanse itself, which also leads to disruption of metabolic processes.

Sources of fiber

Daily consumption of whole grain bread fully replenishes the body's need for dietary fiber.

Fiber - whole grain bread

To increase fiber intake without increasing the amount of food consumed, you need to revise your diet, in the direction of increasing the amount:

–whole grain products: grain bread (from wholemeal flour - wholemeal), whole grain pasta, whole grain cereals, etc.;
- fresh vegetables and fruits (during the heat treatment, part of the dietary fiber "breaks down");
- nuts and dried fruits, mushrooms and berries (in summer);
- legumes.

All these products are distinguished by a good balance of fibrous mass, nutrients and biologically active substances.

The strongest “blow” to the content of dietary fiber (fiber) in food is caused by the general refining (cleaning) of all natural products. In a refined product, fiber, as a rule, does not remain at all.

Daily fiber intake

Our ancestors, who ate mainly cereals, received from 40 to 60 g of fiber daily. We get most of the coarse dietary fiber through the consumption of fruits and vegetables.

Try to get at least 35 grams of fiber per day in your diet.

Gradually increase your fiber intake until you reach your recommended daily allowance. Along with this, gradually increase the amount of water consumed.
Eat vegetables and fruits raw (whenever possible). Overcooked vegetables lose half of their fiber content. Therefore, it is better to resort to stewing or light roasting.
When cleaning vegetables and fruits, the fiber is not destroyed, however, the fiber of the whole fruit is not completely preserved in juices if the pulp is removed during cooking.
Start your day with a bowl of high-fiber, whole-grain bran porridge (10 grams or more of fiber per serving).
Add fresh or dried fruits and berries to the porridge - this way you will increase the amount of fiber by another 2-5 grams.
Beans should be on your table regularly.
Buy cereals only from whole grains.
For dessert, fresh fruit is preferable to sweet.
Eat vegetables and fruits between main meals, and not just hawthorn honey, the apiary of the Intercession Church directly during the meal.
Whole grain products - the main "supplier" of fiber in human nutrition .

What foods contain fiber? Various cakes are certainly considered champions in terms of fiber content - what remains after pressing vegetable oil (flax flour, milk thistle meal, hemp cake, etc.) and bran - what goes to waste in the process of manufacturing refined flour of the highest grades.

Any mass of organic origin contains hollow fibers in its composition. The plexus of these fibers is something without which the human body simply cannot exist. These fibers are called fiber (cellulose, granulosa).

Fiber is not digested in the body, as it is the coarsest part of plants, and it takes a very long time to assimilate it. However, for the digestive system, the presence of this slow carbohydrate is very necessary.

Note! The transitory passage of fiber through the body provides it with cleansing from food debris, poisons and toxins, and excess fat. Thus, vegetable fiber performs the function of an intestinal orderly.

What is granulosa for, its effect on the body

The way a person eats, what foods he eats, directly affects his health, including appearance and well-being.

Along with food, a large amount of vitamins, minerals and other useful substances enter the body, which go through a complex path of splitting, transformation and absorption into the plasma.

With fiber, the situation is different. And even though the element does not break down into useful components, is not digested in the stomach and comes out in its original form, its importance for a person cannot be overestimated.

What are the benefits of fiber

Food rich in fiber normalizes metabolism and restores bowel function.
A diet high in fiber can help you lose weight safely but quickly. A person feels full after eating small portions, as a result of which unnecessary kilograms go away.
The concentration of sugar in the blood normalizes and decreases.
The stimulation of peristalsis is activated.
The lymphatic system is cleansed.
The body is cleansed of toxins, toxins, intestinal and gastric mucus, unnecessary fats.
The level of cholesterol in the blood falls, which has a preventive effect on preventing the risk of developing cardiovascular diseases.
Muscle fibers are strengthened.
According to some experts, fiber contributes to the prevention of cancerous tumors.

Cellulose is presented in several forms, which differ from each other in their functionality.

The soluble group includes pectin, alginates, resins and other substances. Turning into jelly, they have the ability to absorb huge amounts of water.

Insoluble plant fiber is not subject to decay. When it absorbs water, it simply swells up like a sponge. This facilitates the activity of the small intestine. The insoluble group includes hemicellulose, lignin, cellulose.

In addition, fiber is divided by origin into synthetic and natural. Without a doubt, a substance created under artificial conditions is inferior in usefulness to a natural one, that is, to one that was originally contained in any product.

Note! Foods containing fiber (their list is given below) provide a state of satiety, give the body a boost of energy for the whole day, keep you from overeating and gaining extra pounds, and make you feel light and free.

Foods rich in fiber

Each person should know the list of products that contain a lot of vegetable fiber. Since this is a substance of natural origin, it should be looked for in the appropriate sources, which can be conditionally divided into several groups.

Animal and vegetable oils

Vegetable oils undoubtedly have more nutritional value than animal fats (dietary fibers are completely absent in them), bringing the body a huge supply of minerals and vitamins.

But in the situation with plant fiber, this is not the case. It is contained not only in various cakes and flour, that is, in what remains after pressing some oils. Fiber-rich foods are sunflower seeds, pumpkin seeds, flax seeds, and sesame seeds.

When choosing bread, you need to pay attention to what kind of flour it is made from. Preference should be given to grain bread or from wholemeal flour. You should eat bread from cereals and cereals.

Juices

Unfortunately, only raw, thermally unprocessed vegetables, fruits and berries contain dietary fiber, so fiber is not preserved in the process of making juices.

nuts

A large amount of dietary fiber is found in nuts. The richest kernels are almonds, hazelnuts and walnuts. Fiber is also present in pistachios, peanuts, cashews.

Well, for diabetics it is important to know, despite the fact that they are high in fiber

Cereals and cereals

Contains fiber in most cereals:

barley;
buckwheat;
oat;
wheat.

Only one condition - the cereal should not undergo pre-processing, it must be whole. Fiber reserves in the body can be replenished with peeled and unpeeled rice, but bran is considered the most useful in this regard.

Vegetables

Important! Vegetables during heat treatment lose a large amount of fiber, so preference should be given to raw foods.

These vegetables are incredibly rich in dietary fiber:

Spinach.
Asparagus.
White cabbage.
Broccoli.
Carrot.
Cucumbers.
Radish.
Beet.
Potato.

Legumes are also good sources of both soluble and insoluble fiber.

Fruits and berries

Few people know which berries and fruits are rich in dietary fiber. There is a lot of fiber in dried fruits, dates, raisins, dried apricots. If a person’s morning meal contains this healthy cocktail, he is provided with a boost of energy and vigor for the whole day.

You need to eat regularly:

Black currant.
Raspberry.
Strawberries.
Peaches.
Apricots.
Bananas.
Pears.
Grape.
Apples.

These fruits will relieve the body of fiber deficiency.

Milk and its products

Milk, everything that is made from it and other products of animal origin (eggs, meat) do not contain dietary fiber.

Table of the amount of fiber in food

Figures are based on fiber in grams per serving.

Bran (depending on the grain)	up to 40
Crispbread (100 g)	18,4
Lentils (cooked, 1 cup)	15,64
Beans (cooked, 1 cup)	13,33
Hazelnuts (handful)	9,4
Wholemeal flour	9
Peas (cooked, 1 cup)	8,84
Raspberries (1 cup)	8,34
Cooked brown rice (1 cup)	7,98
Cabbage, 100 g, cooked	7,2
Flax seeds (3 tablespoons)	6,97
Whole wheat (groats, ¾ cup)	6
Pears (1 medium with peel)	5,08
Buckwheat (1 cup)	5
Apples (1 medium unpeeled)	5
Potato (1 medium, baked in their skins)	4,8
Sea buckthorn (100 g)	4,7
Broccoli (after cooking, 1 cup)	4,5
Spinach (cooked, 1 cup)	4,32
Almonds (handful)	4,3
Pumpkin seeds (1/4 cup)	4,12
Oatmeal (flaked, 1 cup)	4
Strawberries (1 cup)	3,98
Bananas (1 medium)	3,92
Grapes (100 g)	3,9
Sesame seeds	3,88
Walnuts (handful)	3,8
Dates (dried, 2 medium)	3,74
Dried apricots (100 g)	3,5
Cauliflower, 100 g, cooked	3,43
Pistachios (handful)	3,1
Beets (cooked)	2,85
Brussels sprouts, 100 g, cooked	2,84
Carrots (medium, raw)	2,8
Chokeberry (100 g)	2,7
Barley porridge (100 g)	2,5
Peanuts (handful)	2,3
Bran bread (1 slice)	2,2
Black currant (100 g)	2,1
Sunflower seeds (2 tablespoons)	2
Whole grain bread (1 slice)	2
Peaches (1 medium)	2
Cooked brown rice (1 cup)	1,8
Radishes (100 g)	1,6
Raisins (1.5 oz)	1,6
Asparagus	1,2
Wholemeal bread (rye)	1,1
Cashew (handful)	1

Dietary fiber for weight loss

A varied diet is not only a real chance to have excellent health and look attractive, but also a great way to lose weight if you fill your diet with foods rich in fiber.

This element will absorb all the toxins and excess accumulation of fats for further processing and removal from the body.

Such active cleaning will improve the process of digestion and intestinal motility. In addition, the concentration of sugar and cholesterol in the blood will decrease, and this is a direct way to losing weight, and no fat-burning drugs are required.

What should be the daily norm of fiber, the consequences of overdose and deficiency

An adult needs to consume 25-30 grams of fiber per day. During the period of bearing a child, a woman must definitely receive fiber preparations, since this element helps the expectant mother to normalize bowel function and get rid of constipation.

Important! You should never self-medicate by prescribing additional food preparations. Self-introduction of fiber in food not only will not bring benefits, but can cause significant harm to the entire body.

For competent planning of a diet it is necessary to address to the doctor!

With a lack of fiber, the following symptoms may occur:

cholelithiasis;
frequent constipation;