Products with delicate fiber. What foods are rich in fiber and why you need it

What foods contain fiber? A good question for those who are thinking about losing weight and proper nutrition, and for those who, for one reason or another, are forced to monitor the normal functioning of the digestive tract. Everyone who cares about their own health and body condition is simply obliged to include items with a high fiber content in the menu. Such food is able to remove harmful substances and prevent diseases of the heart and blood vessels. Let's take a closer look at what foods have a lot of fiber. First, let's find out how the element in question is conditionally divided.

There are two types of fiber: the insoluble and soluble varieties. Soluble predominates in fruits, vegetables and cereals. The insoluble type is rich in legumes, grains and directly the peel of vegetables and fruits. What foods are high in fiber? Nothing exotic - only what any person can afford and what the table abounds every day.

The list is quite large, consider the main ones: this includes, first of all, stems, root crops, tubers and leaves. Vegetables - carrots, cucumbers and tomatoes - all of the usual and ordinary, where there is a lot of fiber.

Especially a lot of fiber in:

• Other cereals.

The most useful source of this element in terms of nutritional value and saturation is bread with bran.

Subtleties and nuances

It is worth understanding the fact that it is important to consume fiber with raw foods, because in the process of preparing them and processing them with steam, temperature, etc. - all useful properties are reduced or lost altogether. It is also important to know the following - and meat does not contain an element at all, although there is an opposite opinion among most people. Below is a list of foods high in fiber (per 100 grams):

• Beans and other legumes include about 15% of the substance;
• and millet - 10%;
• Oatmeal and barley - up to 10%;
• Nut fruits - 15%;
• Vegetables and fruits - green peas and broccoli with asparagus and carrots - about 5%;
• Berry fruits, especially raspberries and blackberries, in 100 grams can contain about 20 g of vegetable fiber;
• Fruits, especially citrus fruits - 10% fiber. Peaches and pears are especially rich in it.

More about food

Let's take a closer look at products by groups. In order to balance your diet, or if fiber is being considered as a way to lose weight, you should pay special attention to the following food groups:

• . Such a public and very useful component of the daily diet, the possibility of combining it with any kind of other products is universal, suitable for preparing the most exquisite and delicious dishes. Particular attention should be paid to vegetables - zucchini, carrots, beets, tomatoes, cabbage, spinach and cucumbers, broccoli and salads with green peas - they are the richest in fiber;
• . Plant fiber is found in abundance in pectin, which is found in fruits. They are also saturated with cellulose, which improves digestive processes. Raw, unprocessed fruits are especially useful. Dried fruits are no exception;
• Berry fruits. Almost all varieties of berry fruits are enriched with fiber. Particular attention should be paid to strawberries and raspberries, their home or country varieties;
• Nuts. The richest food item. Small amounts daily are able to cover the entire body's needs for fiber;
• Cereals and cereal crops. They are not only rich in the element under discussion, but also favorably affect the level of content in the blood;
• Bean cultures. The high content of the element in peas, beans. A small portion of them daily is able to satisfy the needs of the element by 100%.

It should be noted that it is raw or quickly cooked foods that retain enough nutrients to meet daily needs. Prolonged cooking, frying or stewing adversely affect elements susceptible to temperature effects.

Ready meals rich in fiber

We looked at individual foods. Now consider ready-to-eat dishes. Boiled pasta made from hard flour, 100 grams contain 4 g of fiber. Buckwheat - the same amount. - 6 grams. Rye bread - the same, 6 grams. Bran - the richest fiber product - about 46 grams.

Bread made from whole grain flour - 8 grams. Rice, steamed or boiled - 2 grams. Bun - ok. 10 grams of fiber. When consuming such products, metabolism improves - this has a beneficial effect on the body as a whole.

Such food can normalize blood sugar levels. Peristalsis is actively stimulated. Among other things, the element helps the body get rid of toxins, toxins and other polluting and unfavorable elements and substances, the lymphatic system is additionally cleansed and the total cholesterol content is reduced. The considered batteries are extremely useful and mandatory for consumption. Fiber for weight loss is an indispensable element, because it is it that helps to accelerate the metabolism that occurs in the body - this is the key to the normal functioning of the whole organism as a whole.

Eating productivity is noted as a combination through tasty and healthy recipes, such as eating vegetable or fruit salads.

The elements contained in them are useful for the body. Varieties containing vegetables and nut fruits at the same time will also be universal. It is worth remembering the norm - having filled the daily need, refuse to consume, because the excess will not benefit, but will harm. The consumption rate is considered to be an amount of 1.2 grams per kilogram of a person's own weight. Be healthy and eat right!

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Fiber refers to substances that do not dissolve and are not absorbed by the body. At its core, it is ballast that has no nutritional value, but without it, the gastrointestinal tract does not function properly, which causes a lot of health problems. That is why gastroenterologists and nutritionists recommend including fiber-rich foods in the diet.

According to its chemical composition, fiber belongs to the polysaccharides that make up the cell walls of all plants. That is why its main sources are herbs, grains and cereals, seeds, vegetables and fruits.

Fiber, which is often called dietary fiber, is a substance indigestible by digestive enzymes. Despite the lack of nutritional and energy value, it is necessary for the proper functioning of the intestines. Without fiber, the existence of beneficial intestinal microflora is impossible - its surface is considered an ideal environment for their reproduction, and only intestinal bacteria are able to break it down to glucose and other substances.

In the 70s of the last century, it was fashionable to exclude fiber from the diet. However, already in the late 80s, it became clear that fans of products without this substance are ten times more likely than "old-fashioned" consumers of dietary fiber to suffer from cancer. Tumors were found not only in the intestines and stomach, but also in other organs.

It turned out that fiber is the very cornerstone that allows you to protect the body from cancer and other dangerous diseases.

Many people call fiber a natural brush for the intestines and a vacuum cleaner for the whole body. It does not enter the bloodstream, since the size of its smallest particles is still larger than nutrient molecules.

Useful properties of fiber and its effect on the body

Fiber has a positive effect on all organs and tissues of the human body, although when it enters the digestive tract, it is not absorbed into the liquid medium of the body, but undergoes long-term processing by intestinal bacteria and microorganisms. For its complete hydrolysis, a very long time is needed, and most of the fiber leaves the body in an undigested state. However, this is the whole “salt” - due to the special structure and properties, fiber has a versatile positive effect on the human body:

The effect of dietary fiber on the human body

1. It slows down the absorption of glucose in the small intestine, so that after a meal there is no sharp increase in blood sugar. Absorption of carbohydrate occurs gradually over a long period of time.
2. It absorbs (absorbs) part of the fats, including cholesterol, thanks to which it is possible to save blood vessels from atherosclerosis and get rid of the risk of accumulating excess weight.
3. It improves intestinal peristalsis, protects it from the adverse effects of toxins and toxins, eliminates the development of fermentation processes, and reduces the risk of damage to the intestinal wall. Fiber plays a major role in stool regulation by increasing stool volume.
4. Promotes the growth of colonies of beneficial intestinal microflora. Due to this process, strong immunity is formed, nutrients and vitamins are absorbed by the body in full, and the risk of intestinal and other infections is reduced.

Fiber is also indispensable for the process of weight loss.

Fiber swells even in the stomach, so that the feeling of fullness comes faster and lasts longer. This allows you to reduce the amount of portions and reduce the number of meals. Consequently, the total caloric content of the diet decreases.

The main types of fiber

Fiber is divided into two main groups - insoluble and soluble fiber. Their features and properties are described in the table:

Eating only one type of fiber is impractical. Soluble fiber, for example, protects the intestinal wall from too much exposure to insoluble dietary fiber and prevents them from absorbing too much moisture. Without insoluble dietary fiber, the probiotic properties of soluble fiber are less pronounced.

What foods contain fiber

Nutritionists call champions in the content of plant dietary fiber greens, vegetables, fruits, seeds and roots, fruits and berries. Especially a lot of fiber is contained in their shells, and in the pulp it is present in slightly lower concentrations.

You can find out which products contain such substances in large quantities from the tables.

Table number 1 - fiber in vegetables (g / 100 g of product)

Table No. 2 - fiber content in fruits and berries (g / 100 g of product)

Table number 3 - fiber content in cereals and legumes (g / 1 glass of cereal)

Table number 4 - fiber content in pasta (g / 1 glass of product)

Table No. 5 - fiber content in bread (g / 1 serving-slice)

Table number 6 - fiber content in nuts and seeds (g / 1 glass of product)

To increase the benefits and replenish the body's need for nutrients and vitamins, it is recommended to include foods from each group in the diet daily. This means that the daily menu should contain vegetable dishes, cereals, salads and vegetable side dishes, nuts, seeds and bread, dishes from berries and fruits.

Daily fiber intake: deficiency and excess and their consequences

At the initial stage, the amount of fiber per day should be about 5-15 g. If the digestive system is functioning normally, the daily dose of dietary fiber can be increased by 5-7 g per day until the daily dose reaches the recommended value.

The daily amount of fiber is determined individually, but most nutritionists advise eating at least 35 grams of dietary fiber per day. In this case, the proportion of insoluble fibers should be slightly lower than soluble (ratio 2/3). If there was not enough dietary fiber in the diet before switching to such a diet, it is worth gradually increasing their amount. In this case, several problems can be avoided:

• constipation
• exacerbation of chronic diseases of the gastrointestinal tract;
• flatulence;
• body dehydration.

At the initial stage, the amount of fiber per day should be about 5-15 g. If the digestive system is functioning normally, the daily dose of dietary fiber can be increased by 5-7 g per day until the daily dose reaches the recommended value. When eating a large amount of dietary fiber, the body will need up to 2.5 liters of water daily, because fiber absorbs a lot of fluid, and if it is lacking, constipation may occur.

The lack of dietary fiber in the diet leads to dysbacteriosis and intestinal dysfunction, general intoxication and reduced immunity, and sometimes to cancer. An excess of fiber in the diet is also dangerous. If a large amount of fibers, especially coarse insoluble ones, are added to dishes, there is a possibility of inflammation of the mucous membrane of the stomach and intestines, chronic constipation. Remember, everything needs a measure.

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fiber rich foods list

Berries and fruits rich in fiber

So, what foods contain a lot of fiber - let's look at the top five berries and fruits that contain the highest amount of dietary fiber.

Cellulose: 6.7 g per 100 g.

Avocado contains: vitamins C, E, B6, B9, K, potassium.

The fiber content of avocados varies by variety. There is a difference in fiber content and composition between bright green, smooth-skinned avocados and smaller, darker avocados. Bright green, smooth-skinned avocados contain more insoluble dietary fiber than smaller, darker fruits. In addition to dietary fiber, avocados abound, which help and the risk of developing cardiovascular disease.

Cellulose: 3.6 g per 100 g.

Crispy, sweet and delicious, Asian pears are high in dietary fiber but also rich in omega-6 fatty acids (54mg per 100g) associated with healthy cells, brain and nerve function (). American Heart Association recommends that at least 5% - 10% of calories come from foods containing omega-6 fatty acids.

3. Berries

Fiber in raspberries: 6.5 g per 100 g.

Raspberry contains: vitamins A, C, E, K, B9.

Dietary fiber in blackberries: 5.3 g per 100 g.

Blackberry contains: vitamin C, vitamin K, omega-6 fatty acids, potassium,.

Blackberries are rich in vitamin K, a high intake of which has been linked to increased bone density, while the high levels of manganese in raspberries help maintain healthy bones, skin, and normal blood sugar levels. In addition to excellent taste and the above-mentioned beneficial effects, these berries provide the body with a significant amount of high-quality fiber, which also contributes to the comprehensive improvement of the body.

Cellulose: 9g per 100g coconut meat.

Coconut contains: manganese, omega-6 fatty acids, vitamin B9 and.

Dried and fresh figs are excellent sources of dietary fiber. Unlike many other foods, figs have an almost perfect balance of soluble and insoluble dietary fiber. Figs are associated with lower blood pressure and protection against macular degeneration, in addition to the benefits associated with adequate dietary fiber intake. Even if you don't like dried figs, fresh figs are delicious and can be served over cereals, salads, and even stuffed with goat cheese and honey for a special dessert.

Vegetables rich in fiber

What foods contain - the list of products includes six vegetables containing the highest amount of dietary fiber.

Cellulose: 5.4 g per 100 g.

Artichoke contains: vitamins A, C, E, B, K, potassium, calcium, magnesium and phosphorus.

Low in calories, rich in dietary fiber and essential nutrients, artichokes are a great addition to your diet. Just one medium artichoke provides you with almost half of the recommended daily intake (RDI) of dietary fiber for women, and 1/3 of the RDI for men. In addition, they are among the best antioxidant products.

Fiber in raw green peas: 5.1 g per 100 g.

Fiber in canned green peas: 4.1 g per 100 g of product.

Fiber in boiled peas: 8.3 g per 100 g.

Peas contains: vitamins C, K, B6, B9, A, thiamine, manganese, protein.

Peas are rich in fiber as well as powerful antioxidants and phytonutrients that support health. Frozen peas are available all year round, making them ideal for incorporating into your diet. You can use both dry split peas for making soups and mashed potatoes, as well as fresh-frozen ones, which should be lightly steamed before adding to your dishes (soups, salads). Adding it to your meals can bring a subtle sweetness while providing almost 100% of the recommended daily intake of vitamin C and over 25% of thiamine and folic acid.

Cellulose: 3.2 g per 100 g.

Okra contains: vitamins A, C, K, riboflavin, thiamine, niacin, calcium, iron, phosphorus, protein.

Okra provides the body with high-quality fiber and is one of the. This vegetable is loaded with nutrients and easily incorporated into soups and stews.

9. Gourd acorn (acorn gourd)

Cellulose: 4.4 g per 100 g of cooked product (baked).

Acorn gourd contains: vitamins C, A, B6, B9, thiamine, potassium, manganese, magnesium.

Acorn pumpkin is rich in nutrients and dietary fiber. Its nutritious brightly colored flesh is replete with soluble dietary fiber, which slows down the rate of digestion of food, allowing better absorption of nutrients. Acorn squash can be baked in the oven and used as a substitute for white and others.

Cellulose: 3.8 g per 100 g.

Brussels sprouts contain: vitamins C, K, B1, B2, B6, B9, manganese.

As one of the most nutrient-dense cruciferous vegetables, Brussels sprouts are one of the best high-fiber foods. Rich in antioxidants and anti-inflammatory compounds, Brussels sprouts support healthy detoxification and may reduce the risk of certain cancers.

Cellulose: 2 g per 100 g.

Turnip contains: vitamin C, calcium, magnesium, potassium.

Turnips are rich in essential nutrients and are an excellent source of fiber. It can be consumed both raw and cooked.

Legumes rich in fiber

Which foods have the most fiber - legumes are on the list of foods rich in dietary fiber.

To cook beans perfectly, you need:

Wash half a kilo of legumes thoroughly. They do not need to be soaked in water first. Place them in a saucepan, cover with 7 cups of water and add ¼ teaspoon. Simmer for 8-10 hours until they reach the desired doneness.

Note. When you eat legumes, it is extremely important to increase your water intake. Water helps flush out toxins from your body, but it also helps reduce gas and bloating associated with these foods.

Cellulose: 8.7 g per 100 g.

Black beans contain: protein, thiamine, magnesium, manganese, phosphorus, folic acid.

Black beans are a nutrient-rich food that provides the human body with plenty of protein and fiber. The high content of flavonoids and antioxidants helps fight free radicals, reducing the risk of certain cancers and inflammatory diseases.

Cellulose: 7.6 g per 100 g.

Chickpea contains: protein, copper, folic acid, manganese, omega-6 fatty acids,.

Chickpeas have been used as a food item throughout the world for thousands of years. It is rich in essential nutrients, including manganese. In fact, these little legumes provide you with 84% of your recommended daily intake of manganese.

Cellulose: 5.3 g per 100 g.

Moonbeans contain: copper, manganese, phosphorus, protein, vitamins B2, B6, B9.

In addition to an outstanding amount of dietary fiber, moon beans (lima beans) contain almost 25% of the daily recommended intake of iron, making them a very healthy food for women. Manganese helps in energy production and antioxidants help fight free radicals.

Cellulose: 8.3 g per 100 g.

Shelled peas contain: protein, thiamine, folic acid, manganese, omega-3 fatty acids, omega-6 fatty acids.

One serving of split pea soup can contain one third of the recommended daily intake of folic acid, in addition to more than half the recommended intake of dietary fiber.

Cellulose: 7.9 g per 100 g.

Lentil contains: protein, iron, folic acid, manganese, phosphorus.

In addition to being rich in dietary fiber, lentils are also on the list of foods high in folic acid. Folic acid (vitamin B9) is essential for pregnant women, people with liver disease, and people taking certain medications. Lentil pilafs and soups are a great way to incorporate this fiber-rich food into your diet.

Nuts, grains and seeds rich in fiber

Fiber-Rich Foods - The list of foods includes these four nuts, grains, and seeds, which are rich in dietary fiber.

Fiber in almonds: 12.2 g per 100 g.

Almond contains: protein, vitamin E, manganese, magnesium, riboflavin, omega-6 fatty acids.

Fiber in walnut: 6.7 g per 100 g.

walnut contains: protein, manganese, copper, omega-6 fatty acids, omega-3 fatty acids, vitamins B6, B9, phosphorus.

Cellulose: 37.7 g per 100 g.

Chia seeds contain: proteins, calcium, phosphorus, manganese, omega-3 fatty acids, omega-6 fatty acids.

Chia seeds are a true superfood that are easy to incorporate into your daily diet. The high levels of fiber and essential nutrients help increase energy, support a healthy digestive system, and provide comprehensive health benefits. As with legumes, some people may experience flatulence and bloating when eating chia seeds. Simply increasing your water intake will help you minimize these symptoms. To prevent these symptoms, you can also soak chia seeds before eating them. It will also promote better absorption of nutrients.

Cellulose: 7 g per 100 g.

Quinoa contains: iron, vitamin B6, magnesium, potassium.

Quinoa has an amazing nutritional profile, is easy to digest and contains no . Quinoa is high in other essential nutrients such as iron, vitamin B6, potassium, and magnesium. Magnesium is one of the most underrated yet essential micronutrients that protects the heart and helps almost every bodily function. Many people have and don't even know about it. So, not only does quinoa add valuable fiber to your diet, but it's also a great superfood for many other reasons.

The 20 fiber-rich foods on this list are the best way to get the fiber you need. Introduce them gradually and drink plenty of water and decaffeinated drinks to help the fiber do its job.

Dietary fiber is almost not cleaved when passing through the gastrointestinal tract, but is utilized by the intestinal microflora. Fiber, adsorbing water, increases the volume of feces, so that they move faster through the intestines, which in turn reduces the risk of constipation and normalizes the functioning of the digestive tract. It is believed that due to the rapid movement of waste, the likelihood of colon cancer is reduced. In addition, we recall that despite the fact that fiber contains a very small amount of calories, it is voluminous, and this gives a feeling of satiety and helps to reduce the total amount of food consumed and control your weight. In addition, fiber reduces the level of cholesterol and insulin in the blood.
The American Dietetic Association recommends eating 25-35 grams of fiber daily to prevent chronic disease. To analyze your diet and create a healthy menu, you need to take into account the fiber content in each food product. Information about its quantity can sometimes, although quite rarely, be gleaned from the information labels on the products you buy in the store, as well as from the table below.

Fiber content in foods

Take note

• The so-called "Dry bread" from whole grains, which are now commercially available everywhere, is a very useful dietary product. In bread rolls, in addition to proteins and minerals, ballast fibers are found in large quantities. To satisfy the body's daily need for coarse fiber, you need to eat only 150 grams of dry bread. The same amount of fiber is found in 6 loaves of rye bread.
• Bread made from unrefined grains is especially rich in fiber.
• White bread has on average three times less fiber than bran bread.
• Regarding rye bread: the darker the loaf, the less refined the flour and the healthier the bread.
• Instead of drinking juice, try to eat the whole fruit. It is known that vapelsin, for example, contains 6 times more fiber than a glass of orange juice.

! Be careful!

Despite the fact that peeled fruits and vegetables contain more fiber than peeled ones, it is still recommended, after washing, to cut off the peel from apples, pears, cucumbers, etc. before eating. Especially if fruits and vegetables are bought in a store, and not grown by you in the garden. The fact is, the peel can accumulate various harmful substances, if any were used in their cultivation. In addition, the surface of "store" vegetables can be treated with paraffin, and fruits - with diphenin (the strongest allergen) - this is done for better preservation of products during transportation and long-term storage. In any case, wash fruits and vegetables thoroughly using a stiff brush.

Fiber soluble and insoluble

There are two forms of fiber: soluble (in water) and insoluble. Soluble is broken down by bacteria of the gastrointestinal tract, forming, in addition to gases, physiologically active substances, which, partially getting into the blood, help to reduce the level of glucose and "bad" cholesterol in it. It is found in large quantities in leafy vegetables, fruits, barley and oat bran.
Insoluble fiber absorbs fluid, increasing the volume of feces, and thus contributes to the normal functioning of the digestive tract and prevents constipation. It can be found in beans and unrefined grains such as brown rice, bran flour, and whole wheat grains.
Obviously, both types of dietary fiber are essential for health. Therefore, for the optimal ratio of soluble and insoluble fiber, include in your diet a variety of vegetables, fruits, cereals and legumes.

Fiber Recommendations and Some Cautions

Eating food rich in vegetable fibers, you need to drink 2-2.5 liters of water per day. The fact is that without water, food cellulose simply loses its adsorbing function.
Try to increase your fiber intake gradually until you reach the recommended daily intake. Along with this, gradually increase the amount of water you drink up to 2-2.5 liters.
A sharp transition to an increased consumption of vegetables and fruits can cause flatulence and diarrhea.
Patients with colitis, ulcers, proctitis, it is better to limit the use of foods high in plant fibers.
For constipation, prunes, beets and carrots are especially useful. However, for people suffering from spastic constipation, it is better to eat vegetables and fruits in pureed or mashed form.
Remember that dietary fiber can increase intestinal bloating. People with a tendency to flatulence should exclude such foods as cabbage, spinach, sorrel, and legumes from their diet.

When compiling the table, data from the USDA National Nutrient Database website (http://ndb.nal.usda.gov/) were used.

What is fiber and what foods contain it, you can find out by reading our article. Fiber is a unique type of dietary fiber that is transformed in the stomach into sucrose molecules, and, without decomposing, are excreted from the body. Fiber should be an essential part of our diet. An adult should eat about 20-30, but not less than 15 grams of fiber daily. If a person is engaged in hard physical labor or is fond of sports, his body's need for fiber rises to 40 grams per day.

Sources of fiber are common foods and artificially synthesized food supplements (BAA). Divide your daily fiber intake into several meals. Several factors affect the absorption of fiber by the body: this is the general state of health, the quality of the products, and the way they are prepared (during heat treatment, the fiber softens, and it is easier for the body to absorb it).

The benefits and harms of fiber in nutrition

The diet of modern people includes few foods rich in coarse fibers. We increasingly prefer to eat somewhere else (fast food), ready-made frozen foods and restaurant dinners, forgetting about vegetables and fruits. Meanwhile, the lack of fiber obtained from natural food will not help to fill even the highest quality nutritional supplements.

Excess weight, diseases of the cardiovascular system and - this is the deplorable result of malnutrition with a low content of coarse fibers. Fiber stimulates digestion and intestinal motility - it is easier for the body to remove undigested food residues when fiber is in the diet. With its lack in the intestines, fermentation processes begin, which leads to constipation and flatulence.

However, for the health of the body it is important to eat varied and moderate at the same time. Too much coarse fiber in the diet interferes with the absorption of other nutrients from food. Once in the digestive system, fiber tends to increase in size at least twice. Some foods containing fiber (for example, bran) can increase 5 times.

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The minimal consequences for the body, to which the uncontrolled use of coarse fibers leads, are disturbances in the functioning of the gastrointestinal tract and bloating. If you decide to enrich your daily diet with high-fiber foods, start doing it gradually, start with small portions and gradually bring your fiber intake to normal.

Although fiber is digested and absorbed slowly, it is difficult to overestimate its benefits for our body:

• it normalizes the work of the ZhTK;
• supports the intestinal microflora, which contributes to an increase in its peristalsis;
• promotes weight loss, as it slows down the absorption of proteins, fats and carbohydrates;
• helps cleanse the intestines from toxins and toxins;
• helps to remove harmful substances and heavy metals from the body;
• prevents diseases of the cardiovascular system and diabetes.

The main types and characteristics of fiber

Cellulose is divided into two types:

1. Soluble - relatively mildly affects the digestive organs, in the intestine it turns into a viscous gel-like substance, which slows down the absorption of food and reduces. Soluble fiber is found in foods such as: carrots, apples, broccoli and white cabbage, citrus fruits, wholemeal flour, cereals (oats, barley and rye), legumes (peas, beans, lentils), various berries, sunflower seeds ).
2. Insoluble fiber has the opposite effect - it swells when it enters the stomach and intestines, thereby speeding up the passage of food through the digestive tract. This is what causes the mild laxative effect of fiber. In addition, insoluble fiber restores the intestinal microflora and normalizes the digestive tract. Insoluble fiber is found in bran, legumes, peels of vegetables and fruits, shells of cereals, nuts and seeds).

If we consider the varieties of fiber in more detail, then we can distinguish the following types:

1. pectins (intercellular carbohydrates),
2. gums (walls and seeds of tropical plants),
3. cellulose (plant cell walls),
4. mucus (plant seeds and algae),
5. hemicellulose,
6. lignin.

Video

What foods contain fiber (table)?

Every person who cares about their health should know the foods rich in fiber in order to include them in their daily diet. In general terms, we can say that plants, their leaves, fruits, stems, tubers and roots are rich in fiber. Sources of plant fiber content are cereals, vegetables and fruits, berries and nuts.

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The foods richest in fiber include:

• buckwheat;
• oatmeal;
• whole grain bread and bran baked goods.

In order to make it more convenient for you to plan your daily diet and make a shopping list, we have compiled a convenient table. Now you will know which foods contain a lot of fiber. You can print the table and hang it in the kitchen, and it is also convenient to take it with you when you go shopping.

There are products that do not contain coarse fibers. These include all food of animal origin: meat and fish, dairy and sour-milk products and cheeses. These foods are not considered fiber.

If you want to get the most health benefits from fiber, try to consume it along with foods containing beta-carotenes, vitamins E and C. Try to get fiber from a variety of sources, make sure that all foods containing this substance are equally present in your diet. Fiber is contraindicated in infants and people with gastrointestinal diseases. Fiber is an indispensable component of a modern healthy diet. Include it regularly in your diet, and soon you will notice an improvement in your health.