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 waste and toxins.
What kind of miracle is this? In fact, it is correct to talk not about fiber, but about dietary fiber. Dietary fiber is complex carbohydrates that are not digested in the human gastrointestinal tract. More precisely, human digestive enzymes are not able to digest it, but the beneficial intestinal microflora copes with this task quite well.
All dietary fiber contained in food products is usually divided into six types: cellulose, fiber, hemicellulose, pectins, lignin and the so-called mucilage and gums. I would like to draw your attention to the fact that based on the information available on the Internet, it is impossible to determine how much fiber is in a given product and how much gum, cellulose or pectin is in it.
Perhaps reference books have been compiled on this topic for specialists Food Industry or doctors, but no one provided them for general use on 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 properties.
All of them are classified by water solubility into:
water-soluble: pectin, gums, mucus, starch - it is believed that they better remove heavy metals, toxic substances, radioisotopes, cholesterol.
water-insoluble: cellulose (fiber), lignin - these retain water better, promoting the formation of a soft elastic mass in the intestines and improving its excretion.
Roughly speaking, fiber is the membrane of plant cells, and pectin is a substance that binds plant cells together. Physiologically, the difference is felt in this way - if there is more pectin in the foods consumed, then the digestion time of food is delayed. If there is more fiber (cellulose), it is shortened. Anyone who has ever suffered from constipation will understand what I'm talking about.
Actually, the names 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 look at 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 two times less than pectin. Therefore, some people who are prone to constipation, due to the physiological structure of the intestines (dolichosigma, extra loops of intestine, etc. pathologies that are detected during colonoscopy or irrigography), after eating a lot of apples, especially after cutting off the peel, will wait for the urge to visit toilet room even longer than without apples. Now, if they ate the peel alone, they would get the effect - after all, cellulose (fiber) is found mainly in the peel, and pectin is found in the pulp.
Many mothers have encountered a problem: after introducing apples into complementary foods, their babies began to retain stool. But to most people the phrase “apples and constipation” seems wild and absurd. Why, apples are full of fiber! Why doesn't it work? Try giving zucchini puree or carrot juice and the chair will improve.
What is dietary fiber for?
Water-soluble dietary fiber: gums and pectin bind to bile acids in the intestines (forming a gelatinous gel-like mass in the stomach), thereby reducing fat absorption and lowering cholesterol levels. In general, they delay the movement of food through the gastrointestinal tract, envelop the intestines, protecting it if there are ulcers or erosions on it. Therefore, on a diet with diseases of the gastric tract, cholecystitis, enterocolitis, it is useful not to eat raw fruits, but baked, with the peel removed. In addition, gums and pectin slow down the absorption of sugar after meals, which is useful for diabetics.
Water-insoluble dietary fiber: cellulose (fiber) and lignin bind water in the intestines, thereby adding volume to “gastrointestinal waste”, promote faster bowel emptying, 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 pharmacies, you can find out that they bind xenobiotics, heavy metals, radioactive isotopes, ammonia, divalent cations and promote their removal from the body. In fact, they have an enterosorbing, detoxifying, and antioxidant effect.
But it is wrong to lump all dietary fiber under the same brush, under the name “fiber.” People who have no digestive problems, and whose gastrointestinal tract works like clockwork, should take some extra dietary fiber, namely fiber, threatens diarrhea and flatulence.
How much dietary 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 there is in grams. The American Dietetic Association has set a guideline of 25-30 grams of fiber per day. Russian nutritionists recommend 20-25 g of fiber per day. This is an indicator for the average person, without physiological deviations.
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 (fiber), can be increased to 40 g per day (in sports medicine, recommendations are from 35 to 50 g of fiber per day). Or, on the contrary, reduced, although in most cases, if you describe the diet of an ordinary person (not a vegetarian) according to nutritional value, then at most 15-17 g of fiber per day is gained - too much refined food in our lives.
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 pectin rate should be increased to 15 g per day. Excess pectin in the body can cause allergic reactions, fermentation in the colon, accompanied by flatulence and decreased digestibility of proteins and fats. Have I already mentioned that dietary fiber is only found in plant foods? No, well, you guessed it yourself. But the content of dietary fiber, or rather pectin and fiber, varies greatly.
Products containing dietary fiber
Vegetables
| Products | Pectins | Cellulose | Total carbohydrates |
| Eggplant | 0,4 | 2,5-3,3 | 5,5-7 |
| Zucchini | 0,8-1 | 1 | 3,5-5 |
| White cabbage | 0,1-0,6 | 2 | 6,5-6,7 |
| Cauliflower | 0,6 | 2,3-2,7 | 6,3-6,5 |
| Potato | 0,5 | 0,8-2 | 13-26 |
| Bulb onions | 0,4 | 2,8-3 | 8,2-11 |
| Carrot | 0,6-0,8 | 2,5-3,5 | 9,6-11 |
| Beetroot | 0,8-1,4 | 0,9-2,5 | 10,8-11,5 |
| cucumbers | 0,4 | 0,8-1,1 | 3-3,5 |
| Patissons | 0,3 | 0,9-1,3 | 3,8-4,1 |
| Sweet pepper | 0,3 | 1,5-2 | 4,-8,5 |
| Radish | 0,3 | 1,6 | 3,8-5 |
| Pumpkin | 0,3 | 0,5-2 | 5,8-6,5 |
| Tomatoes | 0,3 | 1,4 | 3,8-5 |
Berries and fruits
| Products | Pectins | Cellulose | Total carbohydrates |
| Apricots | 0,4-1,3 | 2 | 11,1 |
| Quince | 0,5-1,1 | 3,5 | 13,2 |
| Avocado | 0,1 | 5,5-6,7 | 7,5-8,5 |
| A pineapple | 0,1 | 1,2 | 13 |
| Oranges | 0,6-0,9 | 1,5-2 | 11,5-11,8 |
| Watermelon | 0,05 | 0,4 | 8 |
| Banana | 0,9 | 2,6 | 23 |
| Cherry | 0,2-0,8 | 1,8 | 12,2 |
| Grape | 0,6 | 0,6-0,9 | 17,2 |
| Pomegranate | 0,01 | 4 | 18,2 |
| Grapefruit | 0,5 | 1,1 | 8,4 |
| Pear | 0,8-1 | 3,1 | 15,5 |
| Melon | 0,4 | 0,9 | 8,3 |
| Strawberries | 0,5-1,4 | 1,4-2,2 | 9,7-10,5 |
| Raisin | 1,6 | 3,8 | 78-79 |
| Dried figs | 5,5-6 | 9,8-10 | 64-64,5 |
| Kiwi | 0,3 | 3 | 14,5-14,7 |
| Dogwood | 0,6-0,7 | 1,1-2 | 12-17 |
| Strawberry | 0,7 | 1,4-2,2 | 9,7-10,5 |
| Cranberry | 0,5-1,3 | 4,6 | 12-12,2 |
| Gooseberry | 0,7-0,9 | 3,5 | 11-12,5 |
| Dried apricots | 1,5-2 | 7,3-7,5 | 51-62 |
| Lemon pulp | 0,5-0,7 | 1,1-1,2 | 9,3-9,5 |
| Lemon zest | 1,9-2,5 | 10-10,6 | 16 |
| Raspberries | 0,3-0,7 | 6,5 | 12 |
| Tangerines | 0,4-1,1 | 1,8 | 13,4 |
| Plum | 0,9-1,5 | 1,4-1,6 | 11,4-11,8 |
| Red currants | 0,4-0,7 | 4,1-4,3 | 13,5-13,8 |
| Black currant | 6-6,5 | 4,5-4,8 | 15,4 |
| Sea buckthorn | 2,3-2,6 | 2 | 7,8 |
| Peach | 0,7-1,2 | 1,5 | 9,7-10 |
| Pomelo peel | 6,8-5 | 10 | 25 |
| Dates | 2,2-2,5 | 8 | 75-80 |
| Persimmon | 1,5 | 1,5-3,5 | 17 |
| Cherries | 0,4-0,6 | 2,1 | 16 |
| Prunes | 1-1,5 | 7 | 64 |
| Apples | 0,9-1,7 | 1,5-2,4 | 13,5-13,8 |
Cereals, grains and legumes
| Products | Pectins | Cellulose | Total carbohydrates |
| Buckwheat | 0,8-1 | 8,8 | 56-70 |
| Peas | 0,6 | 23-25,5 | 49,5-60 |
| Corn | 0,5 | 2-4 | 70-74 |
| White chickpeas (kabuli) | 2,7 | 1,2-2 | 65-71 |
| Chickpeas brown (desi) | 2 | 4-6 | 51-65 |
| Soft wheat | 0,5 | 2,3-2,7 | 70-71 |
| Durum wheat | 0,7 | 10-10,8 | 71-71,5 |
| Millet | 0,7 | 13,7-14,3 | 66-72 |
| Oats | 7,7-7,8 | 10-12 | 66-67 |
| Long grain white rice | 1 | 1,7-2,2 | 79-80 |
| White rice round | 0,9 | 2,8 | 77-79 |
| Brown rice | 1,8 | 3,3-3,5 | 76-77 |
| Wild rice | 1,4 | 6-6,2 | 74-74,5 |
| Rye | 7,9 | 14,6-15,1 | 69-75 |
| Soybeans (beans) | 0,05-0,1 | 9-13,5 | 30-30,5 |
| Barley | 0,5-1,2 | 14,5-16,5 | 74,5-76,5 |
| Beans (dry beans) | 0,4-0,5 | 20-24 | 59-60 |
| Dry lentils | 1,5-3,3 | 7,2 | 60 |
Nuts and seeds
| Products | Pectins | Cellulose | Total carbohydrates |
| Peanut | 4 | 8 | 16-17,5 |
| Brazilian nut | 0,2 | 6,5-7,5 | 12-12,3 |
| Walnut | 0,8 | 6,5 | 13,5-13,7 |
| Pine nut | 0,15 | 3,5-3,7 | 13-13,1 |
| Cashew | 0,2 | 3,3-3,6 | 32,7-33 |
| Sesame | 0,4 | 5,5-11,2 | 23-23,4 |
| Flax-seed | 1,8-3,3 | 24-25,5 | 28,9 |
| Poppy | 0,5 | 19,5 | 28,1 |
| Almond | 0,2 | 12,2 | 21,7 |
| Sunflower seeds | 0,8-1,9 | 13-16 | 20 |
| Pumpkin seeds | 0,3 | 6-13 | 10,5-11 |
| Pistachios | 0,4 | 10 | 27,5-28 |
| Hazelnut | 0,3 | 11 | 17 |
The amount of pectin substances may vary for various reasons. The first is the varietal qualities of vegetables and fruits. Take a closer look at pears, remember how different they are - with thin skin (conference pear), with thick skin ( 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 variety; this is clearly seen in the example of the now popular chickpea. There are two types on sale: white chick-pea desi chickpeas, which are yellow in color, dry, dirty yellow or gray, and brown chick-pea kabuli chickpeas (popular in India), they are dark brown, dry, almost black. The pectin and fiber content, as well as the total carbohydrate content (almost 1.5 times more starch in white chickpeas), differ greatly. In addition, the amount of dietary fiber and total carbohydrate content depends on whether you use peeled chickpeas (without shells) or unshelled chickpeas in your dishes. I collected this article literally from bits and pieces of reference books, not only Russian-language ones, for example, “Dietary fiber profile of food legumes” by Sarhad J. Agric. Vol. 23, No. 3, 2007.
By the way, in addition to pectin and fiber, some products contain other dietary fiber - mucus - various substances chemical composition, predominantly polysaccharides, but close to pectins. They selectively absorb other harmful substances in the intestine, reducing putrefactive processes in it, promoting the healing of its mucous membrane and removing excess cholesterol from the body. Their source is primarily flaxseed (6-12%), mucilages are also present in rye grain.
Summarize: the richest in fiber, and dietary fiber in general, are primarily legumes, nuts and seeds, especially flaxseed, 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 their peel.
You shouldn’t discount some spices, such as cinnamon. It is very rich in dietary fiber. I couldn’t find information about how much pectin it contains and how much fiber it contains; we only know 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 in taste, but also structurally.
How much and what to eat to get enough fiber
To dial required amount 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 gorge yourself on berries - just half a kilo of currants! But you won't eat that much every day.
One of the main suppliers of dietary fiber for us is bread - rye (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 - oatmeal, buckwheat - 10-11 g fiber). But count how much bread you eat? A slice of bread weighs 20-30 g, one large plate of oatmeal weighs only 40 g of cereal. A large bowl of buckwheat contains only 8 grams of fiber.
Children especially lack dietary fiber, in particular fiber; it is difficult to get them to eat vegetable salads, whole grain bread, legumes. Nuts and dried fruits save.
If you reconsider your diet and start eating more foods rich in fiber, one not entirely pleasant moment appears - an increase in the amount of carbohydrates or fats and total calorie content. The fact is that fruits and dried fruits, for example, contain a lot of sugars in addition to dietary fiber, and fats in nuts.
In the same apples, in addition to pectin and fiber, there are 10 g of sugars for every 100 g of weight, in prunes - 38 g of sugar. The average carbohydrate norm for a person is 250-450 g (depending on weight and physical activity). The situation is the same with nuts and seeds - you can go over the fats, the norm of which is approximately 40-50 g per day.
I tried to make up daily meals for a day, one of the most regular products, so as to more or less bring it closer to the norm. Honestly, it's not that easy! Do not judge strictly, an approximate option for a day, which should be divided into 5-6 meals:
- 120 g (5-6 slices) rye bread,
- 200 g cottage cheese 5%,
- 200 g 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 tangerine (2 small ones),
- 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 protein, 44.6 g of fat, 275 g of carbohydrates, of which 39 g of dietary fiber, a total of 2054 kcal. Designed for a person with an energy requirement of 2000 calories (+/- 50), doing recreational strength training 3 times a week, and not trying to lose weight. You can replace vegetable oil with butter by adding it to the side dish; then you will have to eat the vegetables raw so as not to overdo it 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, a total of 1811 kcal - a more fitness option - a slight deficit calories and fewer carbs will help you lose some fat.
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 fats, 224 g of carbohydrates, of which 38.6 g of dietary fiber, a total of 1849 kcal.
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 cut it very much - less than 100 g per day. But then the intake of dietary fiber decreases very sharply, literally down to 2-4 g. This threatens a serious disruption of the regularity of “stool”. In such cases, special products come to the rescue, with increased content fiber: wheat bran, oat bran, rye bran (25-55 g fiber), flaxseed meal(25 g fiber), soy flour (14 g fiber).
But, perhaps, each of these products should be devoted to a separate article...
There is an abundance of coarse fiber in products of exclusively plant origin. Such products have a very beneficial effect on the condition of the body as a whole, regulating the microflora in the intestines.
In other words, coarse fiber refers to fibers from different parts of plants: stems, fruits, leaves, roots. Plants that are low in sugar are higher in fiber. Fiber (or fiber) is considered a complex carbohydrate, the components of which are resistant starch (or cellulose) and non-starch polysaccharides.
Fiber has a very important property, namely, it slows down the processes of digestion of proteins, fats, and carbohydrates. This is undoubtedly appreciated by those who decide to get rid of excess weight.
Therefore, many people ask: what foods contain fiber and where is the maximum amount of it? First of all, you should remember that it makes no sense to look for fiber among animal products, since they simply do not contain it. It is found only in plant foods. Which one exactly? Full list Such products will be presented further.
Types of fiber
There are two types of ballast substance: soluble and insoluble. The diet should contain both types of substances.
Dietary fiber is soluble. Products containing this type of fiber are grains (rye, oats, barley), legumes (beans, legumes, peas, lentils) and individual fruits (apple, peach and quince peels, prunes, avocados, raisins). Distinctive feature Dissolving fibers are characterized by their ability to take on a gel-like consistency when exposed to moisture.
A jelly-like substance obtained in this way slows down the movement of the food bolus. In addition, the resulting jelly inhibits the effect of enzymes on carbohydrates and reduces cholesterol in the circulatory system.
Insoluble fiber is found in bran with legumes (both types of fiber), unprocessed grains, seeds, cauliflower, bean pods, various greens, broccoli, top layer of fruit. These fibers, on the contrary, accelerate the passage of food particles through the gastrointestinal system. Their laxative effect is used to prevent constipation. In addition, they stabilize acidity and reduce the risk of developing cancer by restoring microflora.
The two types of nutritional fiber noted are capable of absorbing moisture well and significantly facilitating the work of the large intestine.
In addition, they are also called:
- Cellulose is a type of fiber found in sifted flour, young peas, cucumber peels, apples, carrots, and bran.
- Hemicellulose - this type of coarse fiber must also be added to the diet. Found in beets Brussels sprouts, mustard greens.
- Lignin, a type of fiber, significantly reduces the digestibility of other types of fiber. It is most found in cereals, which are eaten for breakfast in the form of porridge, and also in long-stored vegetables and bran.
- Gum - found in dried beans, oats and their derivatives.
- Pectin - found in fruits and vegetables.
- The first two types of nutritional fibers are able to absorb moisture well and significantly facilitate the work of the large intestine.
It has been noted that all types of fiber particularly affect absorption processes. In addition, they impair the absorption of sugar, which is necessary for diabetics.
The body requires approximately 20 g of fibrous food. This volume can be achieved by eating a pound of beans, a kilogram of oatmeal, and 3 kg of cabbage. Naturally, it is difficult to eat such a volume of food even in a day. Therefore, it is possible to compensate for it with another source of fiber - high-fiber bread, of which you only need to eat one hundred grams.
Classification of products by amount of fiber
Considering the fact that products, the composition of which involves soluble and insoluble nutritional fibers, are available in sufficient quantities, they are all divided into several subtypes. The food set with a high fiber content is especially noted.
Whole grains. Whole grain oats contain a variety of soluble fibers called beta-glucans, which are a gluten-like soluble substance. Studies on this type of fiber have shown that they have the ability to reduce the amount of cholesterol in the blood.
Bran. From wheat, oats, soybeans, and rye, bran is one of the excellent sources of fiber. Being a secondary product of flour milling, bran includes approximately 40% fiber in its composition. When studying different foods that contain fiber, it is worth highlighting buckwheat. If we compare it with other cereals in terms of dietary fiber, then it contains one and a half or two times more of the latter. One glass with ready-made porridge contains approximately 20% of the daily dose of dietary fiber.
Legumes. Lentils, peas, beans, beans, and groundnuts are another source of fiber, both soluble and insoluble.
Fruits. Every fruit without exception contains pectin. Fruits are a fairly rich source of soluble fiber that is fermented in the large intestine together with excretion. fatty acids. Fruits also contain cellulose and some insoluble fiber, which improve intestinal permeability.
Flaxseeds. Flax seeds are one of the varieties of foods enriched with fiber. A tablespoon of seeds holds approximately 7 g.
Vegetable crops. Vegetables are considered a storehouse of fiber. Prefer among other vegetables better than cabbage, broccoli, spinach, asparagus.
Products with coarse plant fibers
Food particles with vegetable fiber, entering the stomach, are not immediately broken down, as usual, but absorb all the unnecessary and unhealthy substances living in the intestines.
If people began to pay more attention to the value of nutritional fiber, then digestive disorders would not arise and there would be no need to resort to the use of medications (which, in addition to having a therapeutic effect, also have a negative effect).
Nutritional fibers are also unique in that they contain silicon. Due to the special properties of silicon, it forms charged particles that have the ability to collect viruses and microorganisms.
In addition, nutritional fibers are also attractive for heavy metals with radionuclides, which they subsequently successfully remove. The ability of fibers to reduce plasma cholesterol, protecting against blood clots, is also noted.
Coarse fiber regulates peristalsis, restoring normal intestinal microflora. These substances help reduce indicators blood pressure, balance insulin and glucose levels. It is advisable to accompany the intake of fibers with a large volume of water. By absorbing water and dissolving, fiber causes satiety.
Fiber, coarse, plant-based, benefits and reviews, in Elena Malysheva’s “live healthy” program
Alimentary fiber. Cellulose. Daily norms.
The magical benefits of fiber
Body chemistry. Cellulose.
If you need to find out the name of foods rich in fiber, then first of all you should consider vegetables and fruits.
The lion's share of all fiber supplied through food is found here.
Fiber is a special dietary fiber that the gastrointestinal tract is unable to digest or convert. But in the large intestine there are bacteria that can destroy fiber and give it a jelly-like state. In this form, it accumulates all accumulated impurities and removes them from the body. Fiber can be soluble or insoluble. Both types are equally important for adults and children.
Benefits and harms
Any substance, any biological additive can be both beneficial and harmful to the body. If you eat something that contains fiber large quantities, it is important to know not only about the positive aspects, but also about some of the risks.
pros
In order to start eating right, a person needs an incentive in the form of knowledge about useful substances ah and their significance for the body. The benefits of fiber can be described in six main points.
- Antibacterial effect. The presence of coarse particles causes prolonged chewing and, as a result, excessive salivation. Saliva, in turn, neutralizes acids and bacteria, preventing oral diseases.
- Cleansing the body. Fiber is important for bowel function and ensures regular bowel movements. And also, moving along the digestive tract, fiber attracts and binds cholesterol, preventing its penetration into the blood. This is important for heart health.
- Saturation effect. Once in the stomach, the fibers absorb liquid and increase in size. Thus, the feeling of fullness comes quickly enough without eating a large amount of food. This is especially important for losing weight.
- Neutralization of toxins. Once in the intestines, dietary fiber attracts and binds toxins, preventing them from entering the body.
- Cancer prevention. The substance provides effective prevention of colorectal cancer, which is being diagnosed more and more often due to the high popularity of refined products.
- Relief from constipation. During pregnancy and breastfeeding solves the problem of stool retention, stimulates lactation.
Products with high content fiber is contraindicated for people with gastrointestinal diseases. Coarse fibers can irritate the inflamed mucous membrane and provoke an exacerbation of ailments.
Minuses
Dietary fiber has specific properties. They cannot be called exclusively useful. In some cases there may be such Negative consequences from eating fiber:
- increased gas formation in the intestines;
- stool disorders;
- “washing out” fat-soluble vitamins and minerals from the body;
- neutralization of the effects of drugs.
Foods with the highest fiber content can cause harm even to a healthy body if you do not chew the food thoroughly enough. Grind the food well in your mouth, making at least 30 chewing movements.
Fiber: what foods contain it?
Dietary fiber is necessary for normal functioning of the body and good health. And most importantly, they are found in many products that make up a person’s usual daily diet. Fiber-rich foods are shown in the table.
Table - Products containing large quantities of fiber
| Product | Amount of fiber, g/100 g | Calorie content, Kcal/100 g |
|---|---|---|
| Wheat bran | 43 | 170 |
| Cocoa powder | 35 | 290 |
| Dried porcini mushrooms | 26 | 215 |
| Dried apricots | 18 | 215 |
| Figs | 18 | 54 |
| Beans | 13 | 93 |
| Soybeans | 13 | 381 |
| Almond | 12 | 575 |
| Buckwheat | 12 | 132 |
| Lentils | 11 | 295 |
| Hazelnuts | 11 | 704 |
| Rice | 11 | 344 |
| Sprouted wheat | 11 | 198 |
| Rose hip | 11 | 51 |
| Pistachios | 10 | 556 |
| Whole wheat bread | 9 | 199 |
| Corn | 9 | 123 |
| Raisin | 9 | 264 |
| Prunes | 9 | 234 |
| bitter chocolate | 7 | 539 |
| Oatmeal | 6 | 310 |
| Black currant | 5 | 44 |
| Sunflower seeds | 5 | 578 |
| Asparagus | 2 | 21 |
| Spinach | 1 | 22 |
Proper nutrition is enough to provide the body with enough dietary fiber. Only a doctor can evaluate the advisability of taking dietary supplements.
Having a list at hand healthy products containing fiber, you can competently formulate your menu to saturate the body with vitamins and cleanse it of toxins. When planning your diet, rely on eight tips.
- Do not combine with medications. Since fiber cleanses the body, it is not recommended to consume large amounts of the substance while taking medications. Treatment may not be effective.
- Do not peel vegetables and fruits. The peel and seeds contain the most dietary fiber. You need to put the apples into the juicer along with the core.
- Include it in your diet gradually. Start with small amounts and listen to how your body reacts. If you experience discomfort in any organs as the dose is increased, consult your doctor immediately.
- Drink water. If the basis of your diet is foods rich in fiber and dietary fiber, try to drink at least 2 liters of liquid per day.
- Eat healthy desserts. Replace sweets and cookies with dried fruits. They are distinguished by exceptional taste and high dietary fiber content.
- Use unrefined vegetable oil. This product saturates the body not only with vitamins, but also with dietary fiber. This is also a good prevention of hemorrhoids.
- Minimize food processing. Cereals do not need to be soaked before cooking; whenever possible, eat plant foods raw.
- Add bran. In porridge, muesli and baked goods. Judging by the reviews, taste qualities They do not change dishes, but they facilitate digestion.
There is no dietary fiber in meat and dairy products. If you do not dilute your diet with plant foods, problems with digestion and stool may occur.
Long-term observations have allowed doctors to conclude that the presence of dietary fiber in the diet increases life expectancy by at least ten years. At the same time, external and internal signs of aging do not appear as clearly as in those who do not monitor their diet. Thus, it is important for a person who dreams of a long and healthy life to know which foods contain fiber and be sure to include them in their menu.
By eating correctly, healthy and nutritiously, you can quickly put your body in order, get rid of extra centimeters on your waist and sides, without causing harm to your own health. It has been scientifically proven that you can lose weight without suffering from a constant feeling of hunger, the desire to fill your unhappy stomach with something. The secret to healthy weight loss is fiber-rich foods. What foods contain it?
What is fiber and why is it needed?
Fiber plays a vital role in health and longevity. At their core, they are hollow fibers that are found in many organic products. Fiber is the roughest part of the plant, the digestion of which continues long time. But this is precisely the benefit for our body, since during such a long digestion of food, the body is also cleansed of toxins and poisons. That is why eating complex carbohydrates is necessary for those who want to get rid of extra pounds.
Despite the fact that fiber is not digested by the body and does not break down into microelements and vitamins beneficial for beauty and health, its benefits have been scientifically proven. What is it beneficial features these fibers?
Eating fiber-rich foods will help you feel fuller while eating far fewer calories.
Let's describe how insoluble fiber works. Coarse fibers fall into digestive system where they are not digested. However, as they pass through the intestines, they absorb poisons and toxins, excess fat and slags. Standing out naturally, fibers “take away” harmful substances and fats.
Types of fiber
These fibers are heterogeneous in their composition and functions. There are such varieties:
- Soluble: pectin, resins, alginates. These substances, when absorbed by water, are converted into a special jelly.
- Insoluble: lignin, cellulose, hemicellulose. Absorbs water like a sponge. It is not subject to decay. But this is exactly how cleansing of the intestines, especially the colon, occurs.
Fiber is divided into fibers of synthetic and natural origin. The second option is much healthier for the body.
Signs of fiber deficiency
Even if the person is not suffering overweight, he can improve his health by eating fiber-rich vegetables and other foods. The following symptoms will indicate that you need coarse fibers:
- constant constipation;
- haemorrhoids;
- cholelithiasis;
- problems with the gastrointestinal tract;
- progressive diabetes.
High fiber foods
To make your diet healthy, while losing weight without depriving your body of vitamins and microelements, you should familiarize yourself with foods rich in fiber. First of all, this plant food. The list includes several key categories:
Important! Dairy products, as well as other animal origin, do not contain coarse dietary fiber.
Fiber-rich foods: table
To create a diet and include products containing the required amount of dietary fiber, it is more convenient to use the table form. We invite you to familiarize yourself with it.
Fiber-rich vegetables come in a variety of varieties. Note: beans, lentils, peas, rice should be consumed ready-made, fiber content is per cup. For nuts and berries, the fiber content is indicated per handful. Vegetables and fruits should be consumed with the skin on.
- cauliflower;
- lettuce leaves;
- carrot;
- green beans;
- sweet potato;
- broccoli;
- corn;
- asparagus.
All of them contain coarse fibers. In what plant-based products, tasty and nutritious, can you still find fiber? These are solid wheat grains, mango, blueberries, oranges, avocado. Milk thistle grains also contain dietary fiber.
Important! Pregnant women should, after consulting a doctor, increase their fiber intake, as it is very effective in helping to solve the problem of constipation.
For people engaged in physical labor and athletes, the daily dosage of coarse fibers should be increased to 40 g.
The daily dose of coarse fibers should be divided into several stages. The most rational menu looks like this:
- 20% - for breakfast.
- 40-50% - for lunch.
- 30-40% - for dinner.
Despite the obvious benefits, you should not overuse fiber, since its excess in the body can cause several unpleasant consequences:
- gas formation;
- bloating;
- fermentation in the intestines;
- problems with the body's absorption of vitamins and beneficial minerals.
Since foods rich in coarse fibers, have some contraindications; before introducing them into your diet on an ongoing basis, you should obtain medical advice. It is important to know the following contraindications:
- acute infectious diseases;
- inflammatory processes in the stomach or intestines.
Coarse fibers are necessary for those who care about their health and want to get rid of not only extra pounds, but also many other unpleasant gastrointestinal diseases.
Every day we all eat something, and most people are interested in the beneficial properties of the food they eat. So, everyone knows about the benefits of plant foods, 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 remedy for supporting good health. It is worth understanding in more detail the benefits of this element for our body and finding out which foods contain fiber, so as not to miss the opportunity and include it in your diet.
Few people know what fiber actually is, what it looks like and why it is so useful. Accordingly, our knowledge about the need for its consumption leaves much to be desired. Scientifically speaking, fiber is complex carbohydrate, consisting of non-starch polysaccharides, resistant starch and cellulose. It’s unlikely that anything will become clear from this definition, so let’s try to explain it differently. Fiber is a coarse and practically 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 grains.
The question may naturally arise: if our body is not able to digest fiber, then what is the benefit of it? Fiber is considered a nutrient, along with vitamins and minerals, it does not provide our body with energy, but nevertheless plays a role in important role in the process of life and is a necessary element of our nutrition. Therefore, it is important to know not only which foods contain fiber, but also how exactly it affects the body. To understand the benefits of fiber for our body, we need to understand the mechanism of its action. Fiber is a hollow fiber that, when released into a liquid medium, increases significantly 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 substances include resins, pectins and insulin. Soluble fiber stabilizes blood sugar levels, slows down the digestion of food and the absorption of glucose, maintains acidity, and also helps prevent cardiovascular diseases. Insoluble fiber is lingin and cellulose. It is called insoluble because it does not undergo the process of decomposition in water, which means it improves intestinal permeability and promotes faster saturation. This 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 or digested, it can be used to cleanse the gastrointestinal tract, to stimulate its functioning and more effectively absorb nutrients contained in foods. In addition, fiber lowers cholesterol levels in the blood, which leads to a reduced risk of heart disease. It is not for nothing that many diets include foods rich in fiber; they slow down the absorption of fats, promote rapid saturation and a long-lasting feeling of fullness, thereby maintaining the slimness of your figure. In addition, fiber contains virtually no calories, which many women hate, so if you want to lose weight, you just need to know which foods contain fiber.
So, let's take a closer look at which foods contain fiber.
1. Vegetables. These are usually the first foods we think of 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 this is quite affordable and delicious products, which are the basis of many dishes, which means it will not be difficult to include them in your daily diet.
2. Fruits. The richest source of plant fiber, such as fiber, is fruit. The fact is that fruits contain a large amount of pectin, a source of soluble fiber; in addition, fruits contain cellulose, an insoluble fiber that 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 is left. So, you shouldn’t ignore dried apricots, apricots and raisins.
3. Berry. When looking for an answer to the question of which foods contain fiber, you should not ignore berries. Almost any berry can be an excellent source of dietary fiber. It is especially worth noting raspberries and strawberries, which contain the highest amount of fiber.
4. Nuts. It is worth including them in your daily diet. Everyone knows the beneficial properties of nuts and their value for our body. Despite their calorie content, a small portion of nuts can provide our body with fiber every day. Largest quantity dietary fiber is found in almonds, pistachios, forest and walnuts, and also in peanuts.
5. Whole grains. Many have already heard about whole grain bread and other products from whole grain flour, as well as about bran and sprouted grains of cereal plants. All of these whole grains contain soluble fiber and lower blood cholesterol levels. So, it is worth including whole grain bread, bran in your diet, adding sprouted grains to dishes, as well as cereals, buckwheat and corn groats.
6. Legumes. Include beans, peas and lentils in your diet - legumes that are an excellent source of both soluble and insoluble fiber. So, just one serving of lentils can contain up to 16 grams of fiber!
Now, knowing which 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 anyone will be able to immediately change their diet dramatically and start eating 500 grams daily. beans, 1 kg of oatmeal or 100 gr. bread You should start with your usual snacks and eat a handful of nuts or a couple of fruits instead of chocolates or sweets. And instead of the usual pasta for lunch, use vegetables you like from the list as a side dish. Start gradually increasing your fiber intake, and after a couple of weeks you will reach the recommended daily norm. A sharp increase in fiber in the diet can lead to unpleasant consequences, such as bloating.
Don’t forget about the mechanism of how fiber works, so along with increasing its consumption, it is worth increasing your water intake. If possible, eat only fresh vegetables and fruits that have escaped heat treatment, in as a last resort, vegetables can be stewed or baked in the oven. You can try to replace the usual sweet desserts with ones that are 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 pieces whole grain bread, 4 servings of oatmeal or rice, and 2 servings of beans, peas or corn.
How can you fit at least some of these products into your daily menu? Remember what our mothers and grandmothers taught us. So, you should get into the habit of having breakfast. oatmeal, you can replace it with muesli homemade 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 lunch and include vegetables for the first and second, and prepare compote for the third, then leave at least vegetable soup or bean soup. Knowing which foods contain fiber can help you include them in your diet every day, and we offer several recipe options using the foods mentioned above.
Muesli with berries and seasonal fruits
Ingredients:
1/» art. oatmeal,
½ tbsp. yogurt,
2 tbsp. mixtures of dried fruits and nuts,
2 tbsp. strawberries or raspberries,
1 any seasonal fruit.
Preparation:
Place half of the oatmeal in a deep cup, place half of the yogurt on it, 
then again oatmeal and yogurt. Wash the fruit you have chosen and cut it very small cubes. Also chop the strawberries; if you took raspberries, you don’t have to chop them. Finely chop the dried fruits and chop the nuts. Place fruit, berries and a mixture of nuts and dried fruits on top of the yogurt, cover the muesli with a lid and leave in the refrigerator overnight. In the morning, stir the muesli and serve.
Ingredients:
3/; Art. lentils,
300 gr. eggplant,
2 tomatoes
1 onion,
3 cloves of garlic,
4 tbsp. vegetable oil,
parsley,
salt.
Preparation:
Rinse the lentils and pour 1 liter of boiling water, put it on the fire and cook over moderate heat, covering with a lid. Pay attention to the color of the lentils; red ones cook much faster than green ones. Peel the eggplants, cut into slices and fry a little in vegetable oil. Wash the tomatoes and make a cross-shaped cut on them, put them in boiling water for a few seconds and remove the skins. Cut the peeled tomatoes into small cubes. Peel and finely chop the onion, fry it in vegetable oil, then add the tomatoes and simmer for about 3 minutes, stirring constantly. When the lentils are ready, salt them, add more boiling water, add the eggplants and continue cooking. After 5 minutes, add tomatoes and onions to the soup and leave the soup to simmer for 3 minutes. Meanwhile, chop the garlic and add it to the soup, cook for another 1 minute, then remove from heat. When serving, season the soup with parsley.
Ingredients:
3 zucchini,
150 gr. hard cheese,
1 tbsp. milk,
½ tbsp. breadcrumbs,
parsley,
4 eggs,
vegetable oil,
ground pepper,
salt.
Preparation:
Wash the zucchini, peel and cut into cubes. Boil the zucchini in small quantity salted water. Then mash them and cool. Add breadcrumbs, a glass of milk and grated on coarse grater cheese. Beat 4 eggs and chop the parsley, add them to the zucchini. Grease the baking dish vegetable oil, add the zucchini mixture and place in a preheated oven for 40 minutes.
Speaking about which foods contain fiber, we should not forget that we should not abuse it, since its excess, as well as its deficiency, can lead to unpleasant consequences in the form of digestive disorders. However, vegetables, fruits, berries, nuts and legumes are not only an excellent source of fiber, all these foods are rich in other beneficial 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 nutrients and make your menu not only healthy, but also tasty and varied!
