Fiber is a coarse plant fiber that is not digested by digestive enzymes in the body, but is food for beneficial bacteria in the gut.
Dietary fibers are soluble and insoluble (more about the types in). Both types of fibers not only normalize the course of digestive processes, restore the intestinal microflora and eliminate flatulence and constipation, but also have a beneficial effect on the health of the whole organism: they reduce sugar and cholesterol levels, and maintain blood pressure within normal limits.
You can get dietary fiber from most common foods. Below is a list of the 30 staple foods richest in fiber, with specific grams of fiber.
Almost all seeds and nuts are high in dietary fiber. In addition, nuts have a special set of useful properties: prevention of diabetes mellitus and atherosclerosis, improvement of metabolism and microcirculation. American studies have also shown that nuts help prevent the development of fatal cardiovascular complications.
1. Chia seeds (33.4%)
Fiber: 34.4 grams per 100 grams.
Chia seeds contain the most dietary fiber on the planet.
They also contain a lot of omega-3 and omega-6 fatty acids, which have a beneficial effect on, prevent the development of atherosclerosis and the formation of parietal blood clots.
2. Pumpkin seeds (18.0%)
Fiber: 18.0 grams per 100 grams.
Pumpkin seeds are the main suppliers of valuable polyunsaturated and monounsaturated fatty acids, magnesium, zinc, arginine, as well as vitamins A and E.
When used, there is an improvement in the aesthetic properties of the skin (increase in smoothness and elasticity), a decrease in blood pressure and glucose levels in the blood plasma.
3. Almonds (12.5%)
Fiber: 12.5 grams per 100 grams or 0.25 grams per 1 medium-sized nut.
Almonds are the most popular variety of nuts. In large quantities, almonds contain valuable fats, manganese, magnesium and vitamin E. Helps by reducing the level of total cholesterol in the blood. With systematic consumption, a decrease in body weight is observed.
4. Bulgur wheat (4.5%)
Fiber: 4.5 grams per 100 grams.
It is a whole grain product popular in the Middle East. It is used as an alternative to the usual rice in salads.
5-13: Vegetables
Most vegetables contain a lot of dietary fiber, as well as vital vitamins, micro and macro elements that support all types of metabolism and accelerate tissue regeneration.
5. Artichoke (6.9%)
Fiber: 6.9 grams per 100 grams, or 8.2 grams per medium-sized artichoke.
The artichoke has a balanced composition of nutrients. It contains vitamins (groups B: B1, B2, B3; C, P, K), and calcium.
13. Brussels sprouts (3.5%)
Fiber: 3.5 grams per 100 grams.
Brussels sprouts have almost the same health benefits as broccoli. It is an important source of vitamin K, potassium and folate, prevents the formation cancer cells(has antioxidant properties).
14-20: Fruits and berries
Significant amounts of dietary fiber can be obtained from most fruits and berries that grow on all continents of the globe. Some representatives are leaders in the content of dietary fiber.
14. Avocado (9.2%)
Fiber: 9.2 grams per 100 grams, or 18.4 grams per medium-sized avocado.
The fruit contains over 20 vitamins and minerals. Especially important: folic and ascorbic acids, potassium, copper, tocopherol. Importance is given to polyunsaturated fats, which occupy up to 30% of the volume of the fetus.
Avocado helps to reduce total cholesterol and bring its individual fractions to the proper values, prevents the development of diabetes and atherosclerosis of large arteries.
15. Pear (5.5%)
Fiber: 5.5 grams per 100 grams or 11.0 grams per medium-sized pear.
Pear goes well with any desserts, contains a lot of fructose (it does not require insulin for absorption), folic acid, vitamins C and A.
16. Apple (5.4%)
Fiber: 5.4 grams per 100 grams or 9.72 grams per medium-sized apple.
Apples, like most fruits, are important sources of folic acid and vitamins A and C.
The systematic addition of apples to the diet has a beneficial effect on, helps prevent the development of atherosclerosis and oncological diseases.
17. Raspberry (4.0%)
Fiber: 4.0 grams per 100 grams.
The berry has a significant set of antioxidant components. Raspberries are rich in vitamins C and K.
Adding fresh raspberries to various salads prevents the appearance of malignant neoplasms, improves skin health.
18. Prunes (3.4%)
Fiber: 3.4 grams per 100 grams.
Dried plums have a positive effect on the work of the digestive system: they effectively eliminate constipation, increase the bioavailability of proteins and carbohydrates ingested with food.
19. Orange (3.4%)
Fiber: 3.4 grams per 100 grams or 5.1 grams per medium-sized orange.
Orange is a unique and extremely healthy fruit. It contains: vitamins (B1, B2, B5, B5, C, PP, A), micro and macro elements (potassium, calcium, magnesium, iron, phosphorus and sodium).
The product accelerates the motor activity of the digestive tract, prevents the processes of fermentation and decay of the chyme, and helps to reduce cholesterol in the blood plasma. Orange consumption reduces the risk of sudden vascular death by 1.5 times.
20. Banana (2.6%)
Fiber: 2.6 grams per 100 grams or 3.12 grams per medium banana.
Bananas are rich in vitamin C, potassium and magnesium.
21-30: Beans
Legumes are leaders in the content of valuable digestive fibers, and also have a wide range of useful properties. Their high efficacy against type II diabetes mellitus and obesity has been noted.
21. White beans (10.5%)
Fiber: 10.5 grams per 100 grams.
White beans are widespread in almost all countries. It is rich in proteins, B vitamins and folic acid. Added to salads or meat dishes for a nutritional boost.
22. Pinto beans (9.0%)
Fiber: 9 grams per 100 grams.
It is one of the most popular products in the United States of America. Usually mashed potatoes are prepared from beans, consumed in pure form or in the form of a side dish for meat products.
Pintos saturate the human body with valuable amino acids, calcium and iron, effectively eliminate constipation, normalize the content of total cholesterol and glucose in the blood.
23. Black beans (8.7%)
Fiber: 8.7 grams per 100 grams.
Black beans are important sources of iron, magnesium and calcium, as well as protein (the product contains 9 essential amino acids). Usually used to prevent the development of atherosclerosis.
24. Peas (from 4.1 to 8.3%)
Fiber: 4.1 to 8.3 grams per 100 grams.
Peas contain a lot of iron and magnesium, which favorably affects the processes of digestion and the synthesis of blood cells at the level of the bone marrow. Can be used for therapeutic purposes.
Peas are available fresh or canned and are the number one choice among legumes. In Russian cuisine, it is used for making soups, mashed soups and porridges.
25. Lentils (7.9%)
Fiber: 7.9 grams per 100 grams.
There are many different different types lentils: brown (suitable for soups and stews), green (goes well with vegetable salads), red (used for mashed potatoes), black (serves as an excellent accompaniment for salads).
The plant contains a lot of valuable amino acids, folic and pantothenic acids. In 100 g of lentils there is 14% of the daily requirement of vitamin B1, 28% of copper, 25% of phosphorus, 17% of iron.
26. Mash or Mung beans (7.6%)
Fiber: 7.6 grams per 100 grams.
The homeland of the legume is India. Mung beans have a balanced composition of vitamins, micro and macro elements (C, B1, PP, B9, E, K, A, potassium, phosphorus, magnesium, iron, zinc, calcium, selenium, manganese and copper).
AT folk medicine mung bean is used to speed up the metabolism and eliminate the symptoms of digestive disorders.
27. Adzuki beans (7.3%)
Fiber: 7.3 grams per 100 grams.
Adzuki beans are a traditional Japanese dish. On its basis, pasta is made, which is a sweet dessert.
Contains a lot of vitamin B12, which stimulates erythropoiesis. According to separate data, beans prevent the formation of cancer cells in the body, inhibit apoptosis.
28. Chickpeas or garbanzo beans (6.4%)
Fiber: 6.4 grams per 100 grams.
The plant is an important source of vegetable protein, iron and vitamin B6, which increases the bioavailability of proteins and fats from food, improves the course of metabolic processes in all tissues, and causes an increase in skeletal muscle tone.
29. Purple beans (6.3%)
Fiber: 6.3 grams per 100 grams.
This type of bean is traditional dish Georgian cuisine. It is able to change its color during heat treatment.
It contains a lot of iron, prevents the development of atherosclerosis and type II diabetes mellitus, and thus has a cardioprotective effect.
30. Soybeans (6.0%)
Fiber: 6.0 grams per 100 grams.
Soybeans are traditionally used in dishes such as tofu, miso, or tempeh.
It is possible to use as a dietary replacement for meat and (not inferior in amino acid composition). It goes well with any salads of vegetables or herbs.
daily rate
Fiber must be present in the daily diet.
For most women, it is 25 g per day, for men - about 38 g per day. Unfortunately, according to statistics, the majority of the population does not consume enough dietary fiber. It is extremely rare that the indicator exceeds 15-17 g per day.
Depending on gender and age, the body's need for dietary fiber varies. The minimum recommended amount of fiber (per day) is shown in the table below:
With an initially inadequate intake of dietary fiber, they should be increased gradually to prevent the development of a number of side effects. These include: spastic pain in the lower abdomen, flatulence, stool disorders (more often - diarrhea, less often - constipation).
Proven Benefits
Canadian scientists have proven that indigestible fiber helps to increase the number of beneficial microorganisms in the digestive tract.
Maintaining an adequate microbiocenosis leads to the normalization of body weight, improves work immune system, increases the body's resistance to external infectious agents and, of course, normalizes the course of digestive processes.
A diet high in fiber has been shown to prevent constipation and lower blood glucose levels.
- Eating whole grains and bran for breakfast. It is recommended to eat cereals based on whole grains (hercules, oatmeal) every morning. Buckwheat also contains fibers.
- Eating fruits and vegetables along with the peel. It is in the "skin" that contains a significant amount of fiber. The daily diet should contain about 300-350 g of fruits and 200-400 g of vegetables.
- Inclusion in the menu of legumes. Beans, peas and other crops are not inferior in terms of the content of valuable nutrients and energy value most foodstuffs.
- Replacing regular bread with whole grain(for example, rye). When baking bakery products on your own, it is recommended to use wholemeal flour.
- Eliminate white rice from your diet(especially polished). You need to eat more brown rice.
- Favor vegetables rich in starch(potato, sweet potato).
Compliance simple tips will allow you to bring fiber intake to normal and maintain the health of the digestive system.
Conclusion
Thus, fiber is an extremely important component healthy eating. A menu with a high content of dietary fiber will improve the functioning of the gastrointestinal tract (eliminate dyspeptic disorders and, most importantly, prevent constipation). Fiber also has a beneficial effect on the health of the endocrine and cardiovascular systems.
In order to increase your intake of dietary fiber, it is recommended to include more whole grains, vegetables and fruits.
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 for prevention. chronic diseases. To analyze your diet and make healthy menu, it is necessary 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
| Products (100 g) | Content, g |
| fresh apricots | 2,0 |
| cherry plum | 0,5 |
| Oranges (Valencia variety) | 2,5 |
| Watermelon | 0,5 |
| eggplant | 1,3 |
| Bananas | 2,6 |
| Grape | 3,9 |
| Cherry | 1,6 |
| Green peas | 6 |
| Grapefruit | 2,5 |
| dried mushrooms | 20 |
| Boiled white mushrooms | 2,0 |
| Pears | 3,1 |
| Melon | 0,9 |
| Blackberry | 5,3 |
| Zephyr | 1 |
| Figs (fresh) | 2,9 |
| Figs (dried) | 9,8 |
| Zucchini | 0,3 |
| White cabbage | 2,8 |
| Potatoes (boiled, peeled) | 1,8 |
| Buckwheat porridge | 2,7 |
| Semolina porridge | 0,8 |
| oatmeal porridge | 1,9 |
| Wheat porridge | 1,7 |
| Barley porridge | 2,5 |
| barley porridge | 3,8 |
| Cranberry | 4,6 |
| Gooseberry | 4,5 |
| Dried apricots | 7,3 |
| Lemons (no peel) | 2,8 |
| Raspberry | 6,5 |
| tangerines | 1,8 |
| Macaroni (boiled) | 1,8 |
| Almond | 12,2 |
| Carrot | 2,8 |
| Sea buckthorn | 4,7 |
| Oat bran (cooked) | 2,6 |
| Oat bran (raw) | 15,4 |
| cucumbers | 0,7 |
| Hazelnut, hazelnut (dried) | 9,4 |
| walnut | 6,7 |
| Paste | 0,4 |
| Sweet green pepper | 1,7 |
| Sweet red pepper | 2,1 |
| Peaches | 1,5 |
| Parsley (greens) | 1,5 |
| wheat bran | 43 |
| Millet (cooked) | 1,3 |
| Radish | 1,6 |
| Turnip | 1,6 |
| Brown rice (cooked) | 1,8 |
| White rice, long-lake (cooked) | 0,4 |
| Rice white, medium grain (cooked) | 0,3 |
| Rice wild (cooked) | 1,8 |
| Rowan chokeberry | 2,7 |
| lettuce | 1,3 |
| Beets (boiled) | 2,8 |
| Plum | 1,4 |
| tomatoes | 1,2 |
| Pumpkin | 1,2 |
| Dill | 3,5 |
| Baked beans | 5,5 |
| Green beans | 2,5 |
| Dates | 3,6 |
| Halva | 0,6 |
| Bread protein-bran | 2,1 |
| Protein-wheat bread | 0,6 |
| bran bread | 2,2 |
| wheat bread | 0,2 |
| Rye bread | 1,1 |
| Horseradish | 2,8 |
| Cherries | 3 |
| Black currant | 2.1 |
| Blueberry | 2,4 |
| Prunes | |
| Spinach | 2,2 |
| Apples | 2,4 |
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 daily requirement body in 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 to cut off the peel from apples, pears, cucumbers, etc. after washing. 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 difenin (the strongest allergen) - this is done for better product safety 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.
Fiber is the hollow fibers of plant foods that a person needs for normal life. It improves digestion, stimulates peristalsis. Its deficiency threatens the development of anemia, gallstone disease, obesity, atherosclerosis, diabetes mellitus and other no less formidable diseases. It would be useful to review your diet and include in the menu vegetable food with lots of fibers.
Knowing which foods contain fiber will allow you to diversify your diet with health benefits. The list of those can be divided into subsections.
cereals
A lot of dietary fiber is found in cereals, such as wheat, oatmeal, pearl barley, buckwheat, rice and others.
It is important to eat whole grain cereals. Shredded and processed in a special way, instant cereals do not contain fiber. They, while convenient in terms of cooking, do not have the same value as whole grains.
Bran
Bran is the residual raw material of the flour milling industry, representing the hard shell of the grain, which consists of 75-80% dietary fiber. All fiber-containing foods are useful, but bran is the leader in terms of impact.
Before use, it is recommended to steam the bran with boiling water. The mixture is consumed before meals with plenty of water. Bran is introduced into the diet gradually, starting with 1/2 tsp. and bringing, within a few weeks, up to 1 tbsp. l. 3 times a day.
In the departments of healthy nutrition and pharmacies, you can buy packaged bran of various types: wheat, corn, barley, oatmeal, rice. Often they are enriched with fruit and vegetable additives.
Table: Fiber in cereals and bran
| Product (100 grams) | Fiber (g) |
| Wheat bran | 42,8 |
| Oat bran | 15,4 |
| Corn bran | 85,5 |
| Oatmeal "Hercules" | 6,0 |
| Buckwheat porridge | 2,7 |
| Barley porridge | 2,5 |
| barley porridge | 3,8 |
| White rice (boiled) | 0,9 |
| Brown rice (boiled) | 1,8 |
Berries and fruits
Fiber will provide the body with fruit fruits (pears, apples, apricots, grapes, bananas), as well as berries (currants, raspberries, strawberries). The diet should contain dried fruits - raisins, dried apricots, dates.
A lot of fiber is contained in the peel, but it should be borne in mind that imported fruits are treated with special means for the purpose of transportation and long-term storage. It is better to cut the peel from overseas goods or wash it thoroughly under running water using a hard sponge.
Vegetables
Garden fruits are an excellent source of dietary fiber. It is useful to include potatoes, cabbage, carrots, beets, cucumbers, asparagus, spinach, as well as legumes - lentils, beans, peas in the menu.
At heat treatment hollow fibers are partially destroyed. Preference should be given to vegetables that can be eaten raw.
nuts
A sufficient amount of fiber can boast of walnuts and hazelnuts, cashews, raw almonds, peanuts, and pistachios, lightly fried without oil and salt.
In addition to the above, it is recommended to eat flax seeds, pumpkin and sunflower seeds. When buying flour products, it is better to opt for durum wheat pasta and whole grain flour bread.
Soluble and insoluble fiber
It is customary to divide fiber into soluble and insoluble forms. The body needs both types of dietary fiber. The more varied the food on the table, the easier it is to strike a balance.
Table: Content of insoluble fiber in fruits and vegetables
| Products (100 g) | Fiber (g) | Products (100 g) | Fiber (g) |
| oranges | 1,4 | Lemons | 1,3 |
| pineapples | 0,4 | Carrot | 1,2 |
| apricots | 0,8 | cucumbers | 0,7 |
| watermelons | 0,5 | Peaches | 0,9 |
| Bananas | 0,8 | Sweet pepper | 1,4 |
| eggplant | 1,3 | Tomatoes | 0,8 |
| Cherry | 0,5 | Black currant | 3,0 |
| Grape | 0,6 | Red currants | 2,5 |
| Pear | 0,6 | plums | 0,5 |
| Melon | 0,8 | Beet | 0,9 |
| Potato | 1,2 | Persimmon | 0,5 |
| White cabbage | 1,4 | Cherries | 0,3 |
| Onion | 0,7 | Apples | 0,6 |
Coarse plant fibers do not split. They adsorb water, increase the volume of feces. Passing through the intestines in transit, the fibers rid it of old toxins.
Table: Soluble fiber in foods (pectins)
| Products (100 g) | Pectins (g) | Products (100 g) | Pectins (g) |
| watermelons | 1 – 1,5 | Peaches | 5 – 8,9 |
| apricots | 3,9 – 8,6 | Sweet pepper | 6 – 8,7 |
| Quince | 5,3 – 9,6 | Tomatoes | 2 – 4,1 |
| eggplant | 5,2 – 8,7 | plums | 3,6 – 5,3 |
| Grape | 0,8 –1,4 | Black currant | 5,9 – 10,6 |
| Pears | 3,5 – 4,2 | Red currants | 5,5 – 12,6 |
| Strawberry | 3,3 – 7,9 | Beet | 0,7 - 2 |
| Raspberry | 3,2 – 6,7 | Pumpkin | 2,6 – 9,3 |
| Carrot | 6 - 8 | Cherries | 1,7 – 3,9 |
| cucumbers | 5,9 – 9,4 | Apples | 4,4 – 7,5 |
Pectins predominate in the composition of soluble fiber. Their number varies depending on the variety, the degree of ripening of the product and other factors. In addition to pectins, dietary fibers contain inulin, mucus, gums, and natural resins. These substances are involved in the processes of blood purification, remove toxins and bile acids from tissues, and remove bad cholesterol.
Consumption rate
- Up to 4 years - 19 g;
- Up to 8 years - 25 g;
- Boys under 13 - 31 g;
- Adolescents and adult men - up to 38 g;
- Girls and women - daily 25-30 g.
During pregnancy, the amount of fiber consumed remains the same. Plant fibers improve bowel function and help the expectant mother cope with constipation.
Features of the absorption of fiber
Many people know that there are foods with a high and low glycemic index. The first give energy to the body very quickly, contribute to the deposition of fat and negatively affect the level of sugar.
High fiber foods have a low GI and are digested slowly. Due to the fact that the process of digestion of food takes place gradually, the load on the pancreas is reduced. For people prone to diabetes, fiber helps to avoid spikes in blood glucose.
Tip: When eating foods rich in fiber, you need to drink enough water - about 2.5 liters per day. Otherwise, food cellulose will lose its adsorbing function.
Contraindications and harm
The use of fiber should be limited for colitis, stomach ulcers, proctitis.
Consuming too much dietary fiber is fraught with consequences such as increased gas production, bloating, intestinal pain, vomiting and diarrhea.
If you take into account contraindications and adhere to the norm, fiber will not harm. Eating food rich in vegetable fibers activates metabolic processes, lowers cholesterol, helps digestion, which means it leads to healthy weight loss and prevents many diseases associated with the work of the intestines, heart and blood vessels.
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.
By chemical composition fiber refers 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 that is 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 useful 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 digestive tract it is not absorbed into the liquid medium of the body, but undergoes long-term processing by intestinal bacteria and microorganisms. It takes a very long time for its complete hydrolysis, and most of 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
- 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.
- 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.
- 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.
- 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 servings 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:
| fiber group | Substance name | Basic properties, effect on the body |
| insoluble | Cellulose | Actively absorbs liquid and creates a feeling of satiety, absorbs toxins and toxins, improves peristalsis. |
| Hemicellulose | Absorbs liquid, increases the volume of feces, protects the intestines and liver from the effects of toxins. Mechanically removes toxins from the intestinal walls, removes toxins, strengthens the mucous membranes and regulates the degree of absorption of glucose and fats. | |
| lignin | They regulate the composition of the blood, protect the liver and strengthen the vascular walls, have an antitumor effect, activate peristalsis. | |
| Soluble | Pectin | Regulates the absorption of fats and glucose, envelops the walls of the stomach and intestines, reduces inflammation. |
| Inulin | It is considered a probiotic that activates the growth of beneficial microflora. Normalizes digestion and activates peristalsis, regulates stool and promotes weight loss. | |
| Gums and resins | They bind toxins and slags, neutralize and remove cholesterol and bile acids from the body, purify the blood. |
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)
| Vegetables | Name of products | Amount of fiber |
| Spinach in boiled form | 14 | |
| Peas (sashes and grains of milky ripeness) | 8,8 | |
| Zucchini and zucchini | 6 | |
| Broccoli | 5,1 | |
| Brussels sprouts | 4,1 | |
| fresh white cabbage | 2,2 | |
| Sauerkraut white cabbage | 4,1 | |
| Cauliflower | 2,5 | |
| Celery greens and stalks | 8 | |
| baked potatoes | 3 | |
| Boiled beets | 1 | |
| Carrot | 1,7 | |
| tomatoes | 1,4 | |
| cucumbers | 0,7 | |
| Onion | 1,6 |
Table No. 2 - fiber content in fruits and berries (g / 100 g of product)
| Fruits | Name of products | Amount of fiber (g) |
| Blueberry | 8,8 | |
| Dried dried apricot halves | 8,5 | |
| Raspberry fresh | 8 | |
| Fresh apricots with pit and skin | 8 | |
| Dried plums (prunes) | 6 | |
| Fresh pear with skin | 5,5 | |
| Banana | 3,1 | |
| Fresh strawberries | 3 | |
| Fresh apple with skin | 4,5 | |
| Avocado | 5,6 | |
| Cranberry | 8 | |
| Watermelon | 2,8 | |
| cherry fresh | 4,5 | |
| Canned pineapple | 0,8 |
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)
| Seeds and nuts | Flax-seed | 54 |
| chia seeds | 110-130 | |
| Peanut | 16 | |
| sunflower seeds | 15,2 | |
| almond nuts | 7,2 | |
| pistachios | 3,6 | |
| pecan nuts | 5,4 | |
| Pumpkin seeds | 8,4 | |
| Cashew | 6,4 | |
| walnut kernel | 14 | |
| boiled corn | 4 | |
| corn popcorn | 2,1 |
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
On 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 decreased immunity, and sometimes to oncological diseases. 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.
Be sure to read about it
Every day we all eat something, while most people are interested in the beneficial properties of the food they eat. Yes, we all know the benefits. herbal products, but most often they talk about the high content of all kinds of vitamins and nutrients in them, and rarely mention such an important element as fiber. Meanwhile, it has already been called one of the components of the recipe for longevity and an excellent tool for maintaining good health. It is worth understanding in more detail the benefits of this element for our body and find out which foods contain fiber, so as not to miss the opportunity and include it in your diet.
Few people know what fiber really is, how it looks and why it is so useful. Accordingly, our knowledge about the need for its consumption also leaves much to be desired. In scientific terms, fiber is a complex carbohydrate made up of non-starch polysaccharides, resistant starch, and cellulose. It is unlikely that anything will become clear from this definition, so we will try to explain it in a different way. Fiber is a coarse and almost indigestible part of the plant by our body. You can imagine fiber as a plexus of plant fibers. Now it becomes clear what foods contain fiber, these are all kinds of leaves, for example, lettuce or cabbage, beans, fruits, vegetables, seeds and cereals.
Naturally, the question may arise, if our body is not able to digest fiber, then what is the use of it? Fiber is considered a nutrient, along with vitamins and minerals, it does not provide our body with energy, but, nevertheless, plays an important role in the life process and is an essential element of our nutrition. Therefore, it is important to know not only what foods contain fiber, but also how exactly it affects the body. To understand the benefits of fiber for our body, you need to understand the mechanism of its action. Cellulose is a hollow fiber, which, getting into a liquid medium, significantly increase in volume. It is this feature that makes fiber especially important for our digestive system.
There are two types of fiber - soluble and insoluble. Soluble include resins, pectins and insulin. Soluble fiber stabilizes blood sugar levels, slows down the process of digestion of food and the absorption of glucose, maintains acidity, and also helps prevent cardiovascular disease. Insoluble fiber is lingin and cellulose. It is called insoluble because it does not undergo the process of disintegration in water, which means it improves intestinal patency and contributes to faster saturation. Such fiber helps cleanse the body, protects against diseases of the gastrointestinal tract and prevents the development of obesity - why not find out which foods contain fiber!
Since fiber is not broken down and digested, it can be used to cleanse the gastrointestinal tract, to stimulate its work and more efficient absorption. useful substances contained in products. In addition, fiber reduces blood cholesterol levels, which reduces the risk of heart disease. Many diets are not in vain included foods rich in fiber, they slow down the absorption of fats, contribute to rapid satiety and a long feeling of satiety, thereby maintaining the harmony of your figure. In addition, fiber contains virtually no calories hated by many women, so if you want to lose weight, you just need to know what foods contain fiber.
So, let's take a closer look at what foods contain fiber.
1. Vegetables. As a rule, it is about them that we think first of all when it comes to fiber. Particularly rich in fiber are zucchini, pumpkin, beets, carrots, cucumbers, tomatoes, spinach, cabbage, asparagus, broccoli, green pea, lettuce, as well as parsley and dill. All of these are quite affordable and delicious foods, which are the basis of many dishes, which means that it will not be difficult to include them in your daily diet.
2. Fruits. Fruits are the richest source of plant fiber, such as fiber. The fact is that fruits contain a large amount of pectin - a source of soluble fiber, in addition, fruits contain cellulose - insoluble fiber, which improves digestion. Record holders for fiber content include apples, pears, prunes, plums, oranges, grapefruits, lemons, bananas and apricots. We should not forget about dried fruits, from which most of the moisture has been removed and the maximum amount of fiber has been left. So, you should not bypass dried apricots, apricots and raisins.
3. Berry. In search of an answer to the question of which foods contain fiber, you should not ignore the berry. Almost any berry can be an excellent source of dietary fiber. Especially worth noting are raspberries and strawberries, which contain the highest amount of fiber.
4. Nuts. It is worth including them in your daily diet. Everyone knows beneficial features nuts and their value for our body. Despite their calorie content, a small portion of nuts is able to provide our body with fiber daily. The largest amount of dietary fiber is found in almonds, pistachios, hazelnuts and walnuts, as well as peanuts.
5. Whole grains. Many have already heard of whole grain bread and other whole grain flour products, as well as bran and sprouted grains of cereals. All of these whole grains contain soluble fiber and lower blood cholesterol levels. So, you should include whole grain bread, bran in your diet, add sprouted grains to your dishes, as well as oat flakes, buckwheat and corn grits.
6. Legumes. Include beans, peas and lentils in your diet - legumes that are a great source of both soluble and insoluble fiber. So, just one serving of lentils can contain up to 16 grams of fiber!
Now, knowing what foods contain fiber, you need to find out the norms for its consumption. Nutritionists recommend consuming at least 25 grams of fiber daily. It is unlikely that someone will be able to immediately drastically change their diet and start eating 500 grams daily. beans, 1 kg of oatmeal or 100 gr. loaves. It is worth starting with your usual snacks and eating a handful of nuts or a couple of fruits instead of chocolates or sweets. And instead of the usual pasta for lunch, use the vegetables you like from the list as a side dish. Start gradually increasing your fiber intake, and after a couple of weeks you will come to the recommended daily allowance. A sharp increase in fiber in the diet can lead to unpleasant consequences, such as bloating.
Do not forget about the mechanism of fiber, therefore, along with an increase in its consumption, it is worth increasing water consumption. Eat only if possible fresh vegetables and fruits that have avoided heat treatment, in extreme cases, vegetables can be stewed or baked in the oven. You can try to replace the usual sweet desserts with no less sweet, but more healthy fruits or a berry. To provide the body with fiber, it is enough to eat at least 3 fruits a day, at least 300 grams. vegetables, 4 slices of whole grain bread, 4 servings of oatmeal or rice, and 2 servings of beans, peas or corn.
How to fit at least some of these products in your daily menu? Remember what our mothers and grandmothers taught us. Yes, get into the habit of eating breakfast. oatmeal, you can replace it with homemade muesli with the addition of your favorite fresh and dried fruits, as well as milk, natural yogurt, honey or juice. If it is not possible to organize a three-course dinner and include vegetables on the first and second courses, and cook compote on the third, then leave at least vegetable soup or bean soup. Knowing what foods contain fiber, you can include them in your diet daily, and we offer several recipe options from the products mentioned above.
Muesli with berries and seasonal fruits
Ingredients:
1/" Art. oatmeal,
½ st. yogurt,
2 tbsp mixture of dried fruits and nuts,
2 tbsp strawberries or raspberries,
1 any seasonal fruit.
Cooking:
Put half of the oatmeal in a deep cup, put half of the yogurt on them, 
then again oatmeal and yogurt. Wash the fruit of your choice and cut into very small cubes. Also chop the strawberries, if you took raspberries, then you can not chop them. Finely chop the dried fruits and chop the nuts. Put fruit, berries and a mixture of nuts and dried fruits on top of yogurt, cover the muesli with a lid and leave overnight in the refrigerator. Stir the muesli in the morning and serve.
Ingredients:
3/; Art. lentils,
300 gr. eggplant,
2 tomatoes
1 onion
3 cloves of garlic
4 tbsp vegetable oil,
parsley,
salt.
Cooking:
Rinse the lentils and pour 1 liter of boiling water, put it on the fire and cook over moderate heat, covered with a lid. Pay attention to the color of lentils, red ones cook much faster than green ones. Peel the eggplant, cut into circles and fry a little in vegetable oil. Wash the tomatoes and make a cross-shaped incision on them, dip in boiling water for a few seconds and remove the skin from them. Cut the peeled tomatoes into small cubes. Peel and finely chop the onion, fry it in vegetable oil, then add the tomatoes and simmer everything for about 3 minutes, stirring constantly. When the lentils are ready, salt them, add more boiling water, add the eggplant and continue cooking. After 5 minutes, put the tomatoes and onions into the soup and leave the soup to boil for 3 minutes. Meanwhile, mince the garlic and add it to the soup, cook for 1 minute more, then remove from heat. When serving, season the soup with parsley.
Ingredients:
3 zucchini,
150 gr. hard cheese,
1 st. milk,
½ st. breadcrumbs,
parsley,
4 eggs,
vegetable oil,
ground pepper,
salt.
Cooking:
Wash the zucchini, peel and cut into cubes. Boil the zucchini in a small amount of salted water. Then crush them and chill. Add breadcrumbs, a glass of milk and grated cheese. Beat 4 eggs and chop the parsley, add them to the zucchini. Grease the baking dish vegetable oil, lay out the zucchini mass and put in a preheated oven for 40 minutes.
Speaking about which foods contain fiber, one should not forget that it should not be abused, since its excess, like a deficiency, can lead to unpleasant consequences in the form of indigestion. However, vegetables, fruits, berries, nuts and legumes are not only an excellent source of fiber, all these products are also rich in other useful substances, vitamins and microelements, so their inclusion in the daily menu will have a beneficial effect on health. At the same time, try to maintain a balance of all useful substances and make your menu not only healthy, but also tasty and varied!