This substance has many names - ballast, cellulose, dietary fiber. But the people more often use the term "fiber". What are the benefits of bulking food? Foods high in fiber have a beneficial effect on the digestive tract, metabolic processes of the body.

What foods contain fiber

Useful fiber in foods plays an important role in the human metabolic process. What is the importance of dietary fiber:

• they are not digested, therefore, without changing their state, they are excreted from the body along with harmful toxins;
• the production of insulin decreases;
• harmful cholesterol is no longer produced;
• weight is regulated, which is especially useful for losing weight;
• fiber in foods (especially coarse) is useful for diabetics: thanks to fiber, a protective function appears against an increase in sugar levels.

What foods are high in fiber:

1. Raw fruits. The most saturated useful cellulose are products: apples, plums, apricots, pears, strawberries, grapefruit, grapes, banana, lemon, peach, blackberry, watermelon.
2. Dried fruits: raisins, dried apricots, prunes, figs, dates.
3. Raw vegetables, herbs. Fiber-rich vegetables: parsley, dill, cilantro, cabbage, lettuce, cucumber, tomato, pumpkin, red beet, potatoes, zucchini, eggplant, broccoli.
4. Seeds, nuts.
5. Porridge, cereals, bread products, pasta.

The benefits and harms of fiber

Dietary fiber is good for the human body, but you need to use it with caution, following some recommendations. What are the benefits of eating with the substance:

1. It satiates quickly, so the feeling of hunger dulls, excessive appetite decreases.
2. Cleans the body of toxins, poisonous substances.
3. Fiber content in food is a preventative measure against colon and rectal cancer.
4. Prevention of vascular and heart diseases.
5. Saturates with microelements that the body needs.
6. Recommended for weight loss: lowers blood sugar, promotes weight loss.
7. Activates the proper functioning of the stomach.
8. Thanks to the fibers, vitamins and enzymes are produced.

Is there any harm to fiber? Take with caution if:

• gas emission increases;
• there is bloating, nausea and even vomiting, indigestion;
• you have a frequent occurrence - constipation, which is aggravated if you do not consume a lot of fluids at the same time as fiber;
• there is an inflammatory process of the intestines, pancreas.

Large amounts of dietary fiber negatively affect:

• elimination of fat-soluble vitamins, trace elements necessary for the full functioning of the body;
• taking certain medications;
• balance of vitamins in food, therefore additional complexes, calcium will be required.

Where is fiber found

Find out where foods are high in fiber to properly balance your diet:

1. Vegetables. It is an affordable and useful piece of nutrition that can be combined with different products to prepare delicious meals (zucchini, carrots, beets, tomatoes, cabbage, spinach, cucumbers, broccoli, spinach, lettuce and green pea).
2. Fruits. Vegetable dietary fiber is embodied by such a source as pectin. Fruits are also loaded with cellulose, which improves digestion. Fresh fruits and dried fruits are useful.
3. Berries. Almost all types of berries contain fiber, especially strawberries and raspberries.
4. Nuts. A small dose of nuts can satisfy the body's need for beneficial fiber.
5. Whole grains and foods. Thanks to sprouted grains, many types of cereals reduce the level of bad cholesterol.
6. Legumes. Lentils, peas, beans are full of soluble and insoluble substances, a portion of which is the daily dose of the beneficial element.

Natural foods with fiber

The list of foods that contain the highest amounts of fiber:

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

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

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

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

All of them are classified by water solubility into:

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

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

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

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

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

Many mothers faced a problem: after the introduction of apples into complementary foods, the babies began to have stool retention. But to most people, the phrase "apples and constipation" seems wild and awkward. How, after all, apples are solid fiber! Why isn't it working? Try zucchini puree or carrot juice and stools to get better.

What is dietary fiber for?

Water-soluble dietary fiber: gums and pectin bind to bile acids in the intestine (form a gelatinous gel-like mass in the stomach), thereby reducing fat absorption and lowering cholesterol levels. In general, they delay the processes of food advancement through the gastrointestinal tract, envelop the intestines, protecting it if there are ulcers or erosion on it. Therefore, on a diet with diseases of the gastric tract, with cholecystitis, enterocolitis, it is useful not to eat raw fruit rather baked, peeled. In addition, gums and pectin slow down the absorption of sugar after meals, which is beneficial for diabetics.

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

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

But it is wrong to scratch all dietary fiber under the name "fiber". People who have no digestive problems, and the gastrointestinal tract works like a clock, an excess intake of some dietary fiber, namely fiber, is threatened with diarrhea and flatulence.

How much fiber does a person need

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

In case of any diseases, the doctor can adjust the norm. So, in some cases, the amount of dietary fiber, and in particular coarse (fiber), can be increased to 40 g per day (in sports medicine, recommendations are given from 35 to 50 g of fiber per day). Or vice versa, it is reduced, although in most cases, if you write the diet of an ordinary person (not a vegetarian) according to nutritional value, then on the strength of recruiting 15-17 g of fiber per day - too much refined food in our life.

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

Foods containing dietary fiber

Vegetables

Berries and fruits

Cereals, legumes

Nuts and seeds

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

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

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

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

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

How much and what to eat to get enough fiber

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

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

Children are especially lacking in dietary fiber, in particular fiber, and it is difficult to force them to eat vegetable salads, whole grain bread, legumes. Nuts and dried fruits are saved.
If you revise your own and start eating more fiber-rich foods, one not entirely pleasant moment appears - an increase in the amount of carbohydrates or fat and total calories. The fact is that in fruits and dried fruits, for example, in addition to dietary fiber, there is a mass of sugars, in nuts - fats.

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

I tried to compose the daily food for the day, from the most common products, so as to more or less bring it closer to the norms. Honestly, it's not that easy! Do not judge strictly, an approximate option for a day, which should be broken down into 5-6 meals:

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

Total: 130 g of proteins, 44.6 g of fat, 275 g of carbohydrates, of which 39 g of dietary fiber, total 2054 kcal. Designed for a person with an energy requirement of 2000 calories (+/- 50), doing amateur strength training 3 times a week, not trying to lose weight. Can be replaced vegetable oil creamy, adding it to the side dish, then vegetables will have to be eaten raw so as not to go overboard with fats and calories.

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

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

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

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

There are many ways to lose weight - you can count calories, carbohydrates, or weigh food.

All of these and many other methods work for some people and are completely useless for others.

It doesn't matter which method you choose to cut down on your total calorie intake, because almost everyone who wants to lose weight forgets about one very important component of plant-based foods: fiber.

Fiber is a type of plant carbohydrate that the human body is unable to digest due to a lack of enzymes, capable of satisfying hunger for a long time. minimum amount calories.

Coarse fiber is food for bacteria living in the intestines, it helps move food through the gastrointestinal tract, maintains cardiovascular health and stable sugar levels by slowing down the absorption of sugar after a meal.

If you're looking for an easy way to lose weight and improve your health, fiber can help. There are tons of studies that prove this scientifically:

In one study, two groups of subjects were asked to try the efficacy of two diet options for themselves. The first group was offered a simple high-fiber diet with the goal of 30 grams of fiber per day.

The second group had a more complex diet that included large amounts of fruits, vegetables, whole grains, fish, and lean protein and eliminated salt, sugar, alcohol, and fat.

Despite the difference in diets, each group of subjects lost almost the same number of kilograms (to be precise, the subjects of the second group lost 2 kg more), eating the same amount of fiber every day (about 19 g). The subjects of both groups managed to maintain the gained weight for about 12 months.

It follows from this that different diets do not particularly affect total body weight, so why complicate your life with different diet options if you can simply include fiber-rich foods in your usual meal plan.

How Much Fiber Should You Eat Every Day?

Fruits, fibrous vegetables, legumes, and whole grains are high in fiber. But if you're having trouble reaching your daily fiber intake, then you can go for a variety of ready-to-use powdered supplements. Fiber powder can be easily added to your morning smoothie or protein shake.

These supplements are an excellent source of dietary fiber that are specifically formulated to help keep your digestive system working properly on a regular basis.

In the meantime, we got directly to those products that contain the largest number fiber. Here is our list of the top 14 in descending order of fiber they contain.

14 fiber-rich foods to help you lose weight

1. Cereal flakes

3/4 cup, 81 calories, 14.3 grams of fiber

Just half a cup of cereal is high in fiber and can be a great breakfast option.

Add a few spoons of Greek or plain yogurt, garnish fresh berries and start your day with health benefits.

Keep in mind that cereal is a processed food, so alternate it with more organic foods like sprouted grains, for example.

2. Chia seeds

28 grams, 138 calories, 9.8 grams of fiber

This superfood has become very popular over the past few years, and for good reason. Chia seeds contain calcium, potassium and phosphorus plus all 9 essential amino acids, including those not produced by the human body. All of these nutrients are essential for muscle development.

They can be easily added to smoothies, yoghurts, oatmeal, salads and more. You can even make chia seed pudding.

3. Dark blue, small white and yellow beans

1/2 cup, 127 calories, 9.2-9.6 grams of fiber

Calories, of course, are a lot, but even more fiber and even protein are in them.

All of these beans can be added to baked turkey or chicken as a side dish, or used as a main course with chili sauce and garlic.

4. Green beans

These beans have a more delicate taste, are thinner and have small peas on the inside.

Serve it steamed, seasoned lemon zest and juice and a pinch of sea salt or fried with ginger, honey and garlic.

5. Raspberries

1 cup, 64 calories, 8 grams of fiber

It's sweet, juicy and tasty way get more fiber from foods in your diet. Fiber is found in raspberry seeds, which often get stuck in the teeth and cause a lot of inconvenience, but it's worth it.

She is delicious in fresh, also in the form of a jam, it can be added to various dishes and desserts, including cereals, ice cream, pudding, pies, cocktails, etc.

6. Lentils, cooked

1/2 cup, 115 calories, 8 grams of fiber

Lentils are high in fiber, easy to prepare, and can be added to soups and salads. In half a glass of lentils, you will also find 9 grams of protein as a nice bonus.

7. Chickpea

1/2 cup, 176 calories, 8 grams of fiber

These beige peas are very popular as a snack. They can be fried or baked in the oven until crisp with sea salt and eaten in place of French fries, salted pretzels, or crackers.

8. Blackberries

1 cup, 127 calories, 8 grams of fiber

Blackberries are rich in potassium, vitamin A, calcium and vitamin K and are low in sugar (only 7 grams per glass). It can be added to smoothies, garnished delicious desserts, mix with plain yogurt or just eat fresh.

9. Hyacinth beans

1/2 cup, 114 calories, 8 grams of fiber

These low calorie black beans are versatile and rich in protein. They can be served with chicken and added to a variety of salads.

10. Burgul, cooked

1 cup, 142 calories, 8 grams of fiber

If you have never used Burgul in cooking, it's time to give it a try. It can become one of your all-time favorite ingredients. A bit like couscous, but quicker to cook. 1 glass that can satisfy your hunger for a long time has less than 200 calories.

Add oven baked, grilled or raw vegetables plus a teaspoon olive oil and lemon or lime juice for a ready-made snack to take to work.

These nutritious whole grains can be eaten as a porridge, added to salads, or used as a side dish.

11. Artichokes, cooked

1/2 cup, 45 calories, 7 grams of fiber

A medium-sized artichoke is great option side dish, and any side dish with 7 grams of fiber in its composition must be present in your diet. Instead of melted butter often served with artichokes, use balsamic vinegar or Greek yogurt mixed with lemon juice and garlic.

For preparing artichoke dishes all year round use this herb frozen or canned.

12. Flax seeds

2 tablespoons, 110 calories, 5.6 grams of fiber

Flaxseed powder is a great way to add more fiber to just about any meal. These seeds are rich in omega-3 fatty acids. Adding 2 tbsp. in a cocktail, granola or flour for baking, the dish will have more fiber by as much as 6 grams.

Ground flax seeds give the dish a complex, nutty flavor. You can also make a crispy chicken bread.

13. Pears

1 medium, 101 calories, 5.5 grams fiber

The next time you decide to eat a juicy pear, don't cut the rind! Most of the fiber in fruits is found in their skins, and by cutting off the skins you lose the most valuable.

Pears can be eaten fresh, added to fruit salads, pies, desserts and cereals.

14. Avocado

1/2 cup, 120 calories, 5 grams of fiber

This magical fruit is very healthy and also contains fiber. It can be used in place of mayonnaise in many salads, make a variety of sandwiches, smoothies, sauces, bake, grill, and even eat raw.

Avocado is not exactly a cheap fruit, but it is sold in abundance on store shelves. You need to know where and how to choose the right fruits when buying, how to cut them when preparing dishes and store leftovers. (Never wrap with cling film).

How to start eating more fiber

Before emptying store shelves in search of magic weight loss products, it is worth knowing that you do not need to introduce a lot of fiber into your diet at once, as this can bring some difficulties not only to you, but also to the people around you.

To facilitate the transition to a high-fiber diet, first measure how much fiber your gut is used to getting every day for several days by recording the results in grams. The table can be extremely useful way do it.

After that, add 3-5 grams of fiber every 2-3 days and watch the reaction of your body. Do this until you reach the recommended daily allowance.

This is what those 3-5 grams of dietary fiber looks like:

• 1 small apple with skin: 3 grams
• 1 cup strawberries: 3 grams
• 1 medium banana: 3 grams
• ½ cup whole wheat pasta: 3 grams
• 1 whole grain muffin: 3 grams
• ¾ cups of cereal flakes: 5 grams;
• 1 cup cooked oatmeal: 4 grams
• 1 slice whole grain bread: 3 grams;
• ¼ cup cooked lentils: 4 grams
• ¼ cups cooked hyacinth beans: 3.75 grams
• 28 grams almonds: 3.5 grams
• 1/2 cup cooked peas: 4 grams
• 1 small peeled potato: 4 grams
• 1 cup fried brussels sprouts: 4 grams;
• 1 cup broccoli: 5 grams
• 2 tbsp crispy chickpeas: 4 grams.

If you want to lose weight by eating more fiber, then you should eat the foods listed in this article instead of the foods you eat every day. Because the process of losing weight comes down to consuming fewer calories.

Here are some more tips on how to minimize unwanted effects while increasing your fiber intake:

1. Soak dry legumes and boil them well. This helps break down some of the gas-producing sugars called oligosaccharides, and can help keep you from constipation.
2. Do not eat other gas-generating foods: sodas, protein bars, sugary alcoholic drinks, candies.
3. Drink plenty of water. It is necessary to dissolve and move fiber through the intestines, which also helps to get rid of excess gas and bloating.

After you adjust your diet and start getting the recommended amount of fiber from your diet, try to try all of the high fiber foods listed above.

They will help satisfy hunger, even though you only need a small portion with a minimum of calories to be full. So enjoy losing weight and maximizing your health benefits with fiber.

Our food has truly miraculous properties, because by balancing your diet, you can get rid of many diseases or prevent their development, lose weight and even become younger and more beautiful. From the products we get all the substances necessary not only for growth, but also for the renewal of body tissues. One of these nutrients- cellulose.

The benefits of fiber

Why is fiber good for you? Much is known about the wonderful properties of fiber (or dietary fiber - components of the membranes of plant cells): it lowers blood cholesterol and blood pressure, stimulates digestion, accelerates metabolism, removes toxins and toxins from the body, promotes cell renewal and helps maintain youth. And, in addition, it contains few calories, but at the same time, it quickly causes a feeling of fullness and, thanks to this, does not allow us to gain extra pounds. No wonder fiber is considered a panacea for many diseases.

Natural foods that have not been further processed are especially high in fiber, such as whole grains, legumes, fresh fruits and vegetables.

Indeed, in terms of the content of fiber and other useful substances - vitamins, mineral salts and microelements - plant products have no equal. Vegetables, fruits and herbs are easily absorbed by the body and strengthen the immune system. It is not for nothing that dishes made from them have become real bestsellers among fans of healthy eating.

Consistently including them in your diet will reduce your risk of coronary heart disease. diabetes mellitus, colon cancer and other dangerous diseases. These products are especially recommended for those who are overweight.

Unlike natural foods, refined foods contain little or no dietary fiber.

But both dietary supplements and multivitamins, which are now so widely advertised in the media, cannot replace fruits, vegetables, legumes and whole grains. If you really care about your health and preserve your figure, plant-based products should be included in the menu all the time.

But do not forget that everything is fine in moderation: too much fiber can cause flatulence and other unpleasant consequences.

What foods contain fiber?

These are wheat bran, bread (from rye flour, Borodinsky, from whole grain flour), porridge (buckwheat, pearl barley, oatmeal, wheat), nuts (almonds, pistachios, hazel and walnuts), mushrooms, legumes ( green beans, peas, lentils). From vegetables - cabbage (Brussels sprouts, white cabbage), carrots, beets, zucchini, pumpkin, tomatoes. There is also a lot of fiber in greens - parsley, dill, lettuce, green onions. And also in fruits, dried fruits and berries - such as black currants, dried apricots, dried apples, raisins, prunes, pears, oranges, bananas, apricots, raspberries, strawberries and others.

Which foods have more fiber? It is especially abundant in wheat bran, dried apricots, black currants, dried apples and raisins.

Let's talk about some of these products in more detail.

Grain bread

Our ancestors ate mainly whole-grain bread, and products made from refined flour were used only occasionally, on holidays. Whole grain, or wallpaper, flour is very useful for health, it contains germs, as well as the fruit shells of the grain - bran, rich in proteins, fiber, vitamins and minerals. Refined flour is devoid of them, and although the baked goods made from it are very lush and tasty, it has no health benefits.

In addition, grain bread is low in calories, but quickly creates a feeling of fullness - ideal for those who care about their figure and want to get rid of extra pounds. Fiber reduces blood glucose levels, so grain bread is also recommended for diabetics.

Rye, or black(it is also called corn) sour bread was known in Russia in the XI century. By 1626, there were already 26 varieties of it - they are mentioned in the tsar's decree "On bread and roll weight". Such bread is prepared on the basis of rye flour: seeded, wallpaper, peeled, etc. Today there are many varieties of rye bread, one of the most common among them is Borodino. Their rye breads are baked not only in Russia, but also in Belarus (Narochanskiy, Radziwillovskiy), Finland (Ruyslimppu, Reykäleipya), Germany (Pumpernickel), in the Baltic countries (Palanga, Viru, Latgale, etc.).

Black currant

Black currant also contains a lot of fiber. It surpassed all other berry crops in terms of the content of other useful substances. It contains a lot of vitamin C (to get its daily dose, an adult needs only 30-60 g of these berries) and vitamin P (100 g of berries - from 5 to 10 daily doses), contains B vitamins, carotene, minerals (iron, magnesium, manganese and others), tannins and pectin substances, organic acids... Black currant strengthens the walls of blood vessels, improves blood formation processes, lowers blood pressure, and is an excellent tool for the treatment and prevention of infectious diseases. This miracle berry also improves metabolism and prevents excess weight.

Apples

“One apple for a day, and a doctor is not needed,” says an English proverb. Of the 15 vitamins necessary for humans, 12 were found in apples. These are vitamins of group B, C, E, P, carotene, folic acid and others. These fruits also contain many minerals (potassium, phosphorus, sodium, magnesium, iodine, iron), sugar (fructose, glucose, sucrose), a large amount of pectin and fiber. Apples cleanse the body of toxins and toxins, lower blood cholesterol levels and activate digestion processes. By including fresh and dried apples in your menu every day, you will significantly reduce the risk of cardiovascular and cancer diseases. And besides, you can preserve youth for a long time, because apples are rich in antioxidants that protect the cells of the body from aging.

To perform various functions, our body needs nutrients such as vitamins and minerals, along with them, fiber is equally important for the body. Each of these nutrients is essential for the proper functioning of various internal organs.

In the process of healthy digestion, contributing to the rapid elimination of waste from the body. A diet low in fiber can lead to constipation and other digestive problems. Therefore, it is imperative to include fiber in your daily diet. Removing waste and toxins from the body helps to improve skin color. In addition, a diet high in fiber lowers the risk of hemorrhoids, lowers cholesterol and blood sugar, helps maintain a healthy weight, and lowers the risk of colon cancer, heart disease, and type 2 diabetes.

Sources of fiber (dietary fiber) are fruits, vegetables, legumes, nuts, and seeds. Green leafy vegetables and fresh fruits top the list of the best high fiber foods.

GlavRecept.Ru presents list of foods containing fiber, with which you can easily increase the fiber content in your daily diet. Information on fiber (dietary fiber) content can be found on the label of most packaged food products.

Download Fiber Table for Food

You can download a list of fiber-rich foods to your computer in various formats:

• in MS Excel format, 58.0Kb;
• in PDF format, 160.4Kb;

The table in these files, for ease of printing and subsequent use, is placed on one page of an A4 sheet.

Be sure to print or bookmark this table of fiber in foods. Knowing these foods will help you choose healthy foods to maintain a healthy weight as well as normal cholesterol and blood sugar levels.