Fiber content in products table. What foods contain fiber, and why do we need it so badly? Vegetables and fruits

Fiber and foods with its content.

This article will focus on fiber and its benefits for the body. And also we will highlight products with the maximum and minimum content.

What is fiber, what is it for, how is it good for health?

Fiber is a polysaccharide that, when completely decomposed, gives glucose. Creates the basis of cellular tissues, one might say, the same as cellulose. They enter the human body only through food vegetable origin in the group of carbohydrates that are not digested by gastric juice. Dietary fiber can be conditionally divided into two types: "coarse" and "soft".

To the first, you can add those products that include cellulose. And the "soft" include pectins, resin, cellulose. In other words, "soft" is soluble fiber.

In modern language, the term "dietary fiber" is often used - the coarsest part of the plant, which is practically not absorbed by the body, while carrying the maximum self-interest to the food system. Due to the fact that the fibers have a coarser structure, they are retained in the stomach, thus, the feeling of hunger disappears and a feeling of imaginary satiety comes. As practice shows, in this case, a person needs less food and then it is easier to follow a diet, and this contributes to a dramatic decrease in body weight due to its purification.

Fiber flawlessly copes with the problem of constipation, which are dangerous for their intoxication. Also, one of the advantages is the ability of cellulose to absorb from 8-50% of carcinogens from the body, thus, acts as a prevention of intestinal cancer.

Despite the fact that, due to its rough construction, the fiber goes through the entire food chain practically unchanged, but it does a lot of useful work along the way. This substance is of great importance for the correction of weight and proper nutrition, controls blood sugar levels, and reduces the amount of cholesterol. Fiber can be conditionally compared with those materials like water and mineral salts, it does not saturate the body with energy, but helps the active work of organs and its vital functions.

What is the rate of fiber for an adult and a child per day?

Modern nutritionists believe that the daily intake of fiber is approximately 30-50 g for an adult, and for children, 10 g + 1 g for each year of life. That is, it is normal for a child at the age of 10 to consume at least 20 g of fiber per day.

For those who want to say goodbye to extra pounds, the daily rate should be close to 35 g. But you should not immediately load the stomach with a full dose of fiber, since the body of a modern city person is accustomed to more gentle food. If you suddenly switch to proper nutrition with the use of foods that include "coarse" fiber, you can get bloating and upset stomach.
During heat treatment, the structure of the fibers expands, thus, to some extent, it loses its beneficial qualities of detoxification, therefore it is recommended to eat vegetables and fruits raw. But if your body really reacts negatively when you eat raw food, then the best way out of this situation is to steam the dish or simmer it a little, trying to leave the vegetables a little undercooked.
For the expectant mother, fiber should make up a significant part of the diet. At the very least, it is useful in the last months of pregnancy, as fiber acts as a means of preventing constipation. In the last months, the baby significantly puts pressure on the entire food system and the problem of constipation is familiar to every third pregnant woman.

The norm for expectant mothers is 25%. Exceeding the norm can cause a feeling of flatulence, frequent stools, abdominal pain, which will create discomfort, and is completely unnecessary for girls in a "position".
Also, for pregnant women, fiber is useful because during this period women often have an inadequate increase in blood glucose levels, a decrease in insulin sensitivity, which can further lead to pregnancy diabetes. This anomaly is fatally dangerous for the life of both the future baby and the mother. Fiber acts as a natural "regulator" of glucose levels in the body, and that is why it is recommended for women.
It is advisable to take the daily allowance, dividing it into parts and use it before basic meals. But do not forget that coarse fibers should enter the body gradually, daily add 5 g of fiber to the meal.

The benefits of fiber and foods containing fiber and pectins for weight loss

Considering fiber from a dietary point of view, you can remove many benefits, for example, the inability to digest fiber, provides a significant advantage for overweight people. At least, despite the fact that the body does not receive a single gram of energy from fiber, but at the same time not a drop of calories! Therefore, fiber is extremely important in the diet of correct and healthy eating, to normalize weight and cleanse the body from the inside.

Most weight loss products are based on the action of fiber, its ability to satisfy hunger for a long time and effectively suppress appetite. But it is not at all necessary to swallow pills, in nature there are many products containing both soluble and insoluble, coarse fibers.
Insoluble fiber is found in vegetables, fruits, legumes, carrots, and grains. They perform the work of a "sponge", getting into the body, as if "absorbing" liquid in themselves and improve bowel defecation, take with them toxic substances and harmful acids.

The main sources of fiber include apples, beans, barley, citrus fruits, sunflower seeds, berries, and beets. Their action is more like jelly, and gives a blissful feeling of satiety. In principle, fiber-rich foods are often high in vitamins and minerals, and low in fat and calories, which naturally explains the weight loss benefits of these foods.
Another rule for those who want to lose weight is a sufficient amount of water in the body, since fiber, in the absence of fluid, loses some of its properties and is not excreted from the body in time.

The benefits of fiber and foods containing fiber and pectins for constipation

Unfortunately, constipation is one of the most common problems of the modern generation, this is justified with a "sedentary" lifestyle, and dietary habits, which includes fast food.

For the prevention and treatment of constipation, fiber is essential! Due to its absorption capacity, it is able to remove harmful substances and toxins from the body. Fiber acquires the state of a jelly-like mass, and in this way clothe and soften the solid fractions of the stool. In addition, fiber increases the amount of feces, which helps to accelerate the work of housing and communal services.

To solve the problem with constipation, it is necessary that the diet includes cereals with the addition of fruits, berries, bran, fresh vegetables, etc.
But there is one "but", the main thing is not to harm yourself with a one-time intake of a large amount of fiber, this can cause cramps in the abdomen, flatulence or bloating, so you need to introduce fiber into your diet in small portions and gradually. Drinking water is also an essential part of a healthy daily diet. Water improves the work of the sorbent.
Prevention of constipation with dietary fiber is also necessary during pregnancy and at a young age. Proper nutrition child, can eliminate the development of constipation in him.

Foods high in coarse fiber: list, table

Cellulose - "coarse" fiber is responsible for the volume of the food bolus and the absorption of water from the body. Serves as a prophylactic agent against constipation, the main source of which is cereals, or rather the hard shells of cereals and legumes.

The best way to lose weight has always been bran, they do not contain calories, but give a feeling of fullness. Also, apples, carrots, Brussels sprouts, broccoli and even cucumbers are considered other sources of cellulose.

High fiber vegetables and fruits: list, table

Every person who cares about their health must definitely cleanse their body with the help of vegetables, fruits, berries. This is because they contain a substance such as fiber. With its ability to absorb all the bad substances, and as a sorbent it removes it from the body. If you do not follow the timely cleaning of the body, there can be the most unpleasant consequences. Indeed, many diseases begin precisely with metabolic disorders and intoxication of the body.

Foods with the highest levels of fiber include:

White cabbage, Brussels sprouts, cauliflower
Broccoli
Carrot
Beet
Corn
Green beans
Onion
Tomatoes
Peeled potatoes
Bell pepper
Chinese cabbage
Raspberries
Blackberry
Strawberry
Blueberry
Oranges
Apricots
Grape
Apple

Nutritionists around the world give fiber one of the leading steps in human digestion. It's not easy to get your daily dose, but thanks to the bran and some supplements, you can achieve what you want. Here another question arises: the fiber itself is of plant origin and therefore it is believed that in order to get the oak norm of the substance, it is best to eat raw fruits and vegetables. Do I need to use dietary supplements for a feeling of satiety and comfort, if everything you need is “at hand”?

The most primitive fruits, it would seem at first glance, will ensure the revitalization of the housing and communal services, help get rid of a number of problems and diseases, and also, by their effect, prevent the accumulation of fats. Here are some of the most important fruits and vegetables:

Foods high in pectins: list, table

Pectin is considered the "orderly" for the body, and he has every right to bear this title. Since it has tremendous health benefits. The miracle sorbent is often used in cooking, medicine, and even for the creation of cosmetics. But the amount of the substance must be replenished in order to remove all toxic substances in time.

In almost all cases of disease, metabolic disorders are the source of problems. The influence of malnutrition extends not only to disruptions in the work of housing and communal services, but also worsens the condition of the pancreas and cardiovascular system. Also, in the first place, the liver and kidneys are affected.

Pectin favorably as a "cleaner" helps to cleanse the body of harmful substances, toxins, cholesterol. Thus, it optimizes the body's metabolism.

Sourcing foods high in pectins are the first step in improving the quality of life on a diet. They envelop the walls of housing and communal services and allow you to control the feeling of hunger, and also reduce the rate of absorption of carbohydrates! The daily rate of pectin is 18g.

You can get this "mineral" in products such as:

Apples and natural marshmallow, also apple jam
All types of citrus fruits, but they should be eaten not only with a peel, but also with a white "peel"
Pumpkin even boiled
Carrot
Cabbage, a salad made from apples, fresh carrots and cabbage is especially useful, and is ideal for those wishing to lose weight
Pears and quince
Beet
Most berries: cherry, plum, sweet cherry, blackberry, blueberry
Attention should not be ignored of all types of grapes

Why is a lack of fiber in the diet dangerous?

The lack of fiber in the diet is of itself negative, at least fibers serve as absorbers of unfavorable substances. Otherwise, these substances accumulate and lead to intoxication of the body. Lack of fiber in the body can lead to diseases of housing and communal services, kidney diseases, increases the risk of hemorrhoids, in addition, a fiber deficiency may well provoke diabetes, constipation.

The fact is that we mainly eat food after heat treatment, in which the fiber swells and loses its properties. Thus, the receipt of trace elements is minimized. But what happens when there is a lack of fiber in the body:

Intoxication - clogging of housing and communal services
Decreased immunity
Increased risk of heart disease
Obesity tendency due to frequent hunger
Sugar levels may be higher than normal

The most unique thing about fiber is that it contains silicon - this is an essential trace element that is capable of attracting various viruses and harmful toxic substances to itself.

Fiber-free foods: list, table

Certainly, fiber is and always will be an essential part of a healthy diet. But there are unique cases in which fiber intake is minimized, such as in diseases such as diverticulitis and chronic diarrhea. Moreover, there are individual cases of intolerance to the fiber itself. To improve your well-being, you should listen to your doctor and follow a diet that contains minimal fiber.

As you follow the diet, it is worth adding meat, especially meat, after heat treatment to your diet! Also, it is worth doing with vegetables and fruits, for example, lean towards the use of canned food. Either way, the diet allows you to lose weight and helps to improve your bowel movements.

Here are some tips for a low fiber diet:

Instead of a fresh apple, for example, it is better to eat applesauce or jam, you can just peel the peel, since it contains the largest amount building material... This applies to all fruits.
With regard to vegetables, preference should be given to seedless, soft. Peel the potatoes. Vegetable juices can also be attributed to the group of drinks with a minimum fiber content.
It is worth excluding whole grains from the diet, it has a high percentage of fiber. It is better to replace with pasta, white rice, semolina, rice chaff, white bread.
Also, animal products and fish are required to be added to your daily menu. Since they have no fiber at all.
Fermented milk products with minimum consumption are also permitted.
Milk

How bran differs from fiber: a comparison

Bran and fiber, thanks to their benefits, without any doubt, are at the forefront of the healthy diet of modern generations. Comparing, of course, these two substances, just like comparing pectin and apple. Here's the thing:

Bran is the remnants after grinding flour, that is, the coarse part of the grain. Bran is rich in fiber, almost 75%, but in addition to fiber, the warehouse also includes macro- and microelements, including B vitamins. In other words, people who buy bran are not mistaken in order to obtain fiber. But bran is more high-calorie than their pure components.

For example, 100 g of bran contains 250 kcal, and the fiber itself contains a maximum of 35 kcal. This is due to the fact that in addition to the function of a "sponge", which is performed directly by the fiber itself, the bran also carries protein, AA, starch and vitamins. And this is what gives the bran incredibly healing and beneficial qualities. It is also the most commonly available food that will provide you with your daily fiber intake.

Fiber is originally the dietary fiber from which all plant tissues are built. It is found in vegetables, fruits, berries and bran. Fibers are indispensable for optimizing the work of housing and communal services, as well as improving the intestinal flora. This is a low-calorie product in its pure form, often used in diets.

Fiber for the body: contraindications

Of course, fiber is necessary for a person to improve the work of housing and communal services, cleanses the blood and has a beneficial effect on the microflora of the stomach, helps to increase immunity and health in general. It is included in almost all plant products, in the form of pectins, cellulose, hemicellulose, etc.

Unfortunately, there are some contraindications when using this wonderful substance.

A large number of people with various diseases, for example:

ulcer - peptic ulcer of the stomach or duodenum
individual intolerance to the product
gastritis
enteritis and enterocolitis
diarrhea
chronic bowel disease
leaky gut syndrome

Despite the fact that fiber is not so easy to obtain, there are cases of an overabundance of the product in the body, which does not have a very pleasant result. Leads to bloating, flatulence, fatigue, gas, skin rashes, high blood sugar, and can also cause allergies.

Video: Fiber and how to use it

We all eat something every day, and most people are interested in the health benefits of the food we 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 tool for maintaining good health. It is worthwhile to understand 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 actually is, what it looks like and why it is so useful. Accordingly, our knowledge of the need to consume it leaves much to be desired. Scientifically speaking, 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 rough and practically indigestible part of a plant. Fiber can be thought of as a plexus of plant fibers. Now it becomes clear which foods contain fiber, these are all kinds of leaves, for example, lettuce or cabbage, beans, fruits, vegetables, seeds and grains.

Naturally, the question may arise, if our body is not able to digest fiber, then what is the use of it? Fiber is considered 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 which foods contain fiber, but also how it affects the body. To understand the benefits of fiber for our body, you need to understand the mechanism of its action. Fiber is a hollow fiber, which, getting into a liquid medium, significantly increases 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 food digestion and glucose absorption, maintains acidity, and helps prevent cardiovascular disease. Insoluble fiber is lingin and cellulose. It is called insoluble because it does not undergo a breakdown process in water, which means it improves intestinal permeability and promotes faster saturation. Such fiber helps to cleanse the body, protects against diseases of the gastrointestinal tract and prevents the development of obesity - which is not a reason to 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 work and more efficient absorption. nutrients contained in products. In addition, fiber lowers blood cholesterol levels, which leads to a lower risk of heart disease. It is not in vain that many diets include foods rich in fiber, they slow down the absorption of fats, promote quick satiety and a long-lasting feeling of satiety, thereby preserving the slimness of your figure. In addition, there are practically no calories in fiber that 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. As a rule, these are the ones we think about first when it comes to fiber. Especially rich in fiber are squash, pumpkin, beets, carrots, cucumbers, tomatoes, spinach, cabbage, asparagus, broccoli, green peas, lettuce, and parsley and dill. All these are quite affordable and tasty products, which are the basis of many dishes, which means that it will not be difficult to include them in your daily diet.

2. Fruit. The richest source of fiber such as fiber is fruits. The fact is that fruits contain a large number of pectin is a source of soluble fiber, and fruits also contain cellulose, an insoluble fiber that improves digestion. Record holders for fiber content include apples, pears, prunes, plums, oranges, grapefruits, lemons, bananas and apricots. Do not forget about dried fruits, from which most of the moisture has been removed and the maximum amount of fiber left. So, do not bypass dried apricots, apricots and raisins.

3. Berry. In search of an answer to the question of which foods contain fiber, one 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 every day. The largest amount of dietary fiber is found in almonds, pistachios, hazelnuts, walnuts, and peanuts.

5. Whole grains. Many have already heard of whole grain breads and other whole grain flour products, as well as bran and sprouted cereal grains. All of these whole grains contain soluble fiber and lower blood cholesterol levels. So, it is worth including in your diet whole grain bread, bran, adding sprouted grains to dishes, as well as oatmeal, buckwheat and corn grits.

6. Legumes. Include beans, peas, and lentils in your diet - legumes are excellent sources 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 rates of 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 of bread. 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 increasing your fiber intake gradually, and after a couple of weeks you will reach your recommended daily allowance. A dramatic increase in fiber in the diet can lead to unpleasant consequences, such as bloating.

Do not forget about the mechanism of work of fiber, therefore, along with an increase in its consumption, it is worth increasing the consumption of water. If possible, eat only fresh vegetables and fruits that have avoided heat treatment, as a last resort, 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 berries. 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 into your daily menu? Remember what mothers and grandmothers taught us. So, it is worth making the habit of eating oatmeal for breakfast, 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 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, you can include them in your diet every day, and we offer several recipes from the foods mentioned above.

Muesli with berries and seasonal fruits

Ingredients:
1 / "Art. oatmeal,
½ tbsp. yoghurt,
2 tbsp mixtures of dried fruits and nuts,
2 tbsp strawberries or raspberries,
1 any seasonal fruit.

Preparation:
Put half the oatmeal in a deep cup, put half the yogurt on them, then oatmeal and yogurt again. Wash the fruit of your choice and cut into very small cubes. Also cut the strawberries, if you took raspberries, then you can not chop them. Chop dried fruits finely and chop nuts. Put the fruit, berries and the mixture of nuts and dried fruits on top of the yogurt, cover the muesli with a lid and leave in the refrigerator overnight. Stir the muesli in the morning and serve.

Ingredients:
3 /; Art. lentils,
300 gr. eggplant,
2 tomatoes,
1 onion
3 cloves of garlic,
4 tablespoons vegetable oil,
parsley,
salt.

Preparation:
Rinse the lentils and pour 1 liter of boiling water, put them on fire and cook over moderate heat, covered with a lid. Pay attention to the color of the lentils, the red one cooks much faster than the green one. Peel the eggplants, cut into slices and fry a little in vegetable oil. Wash the tomatoes and make a cross-shaped incision on them, dip them 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, season with salt, add more boiling water, add the eggplant and continue cooking. After 5 minutes, add the tomatoes and onions to the soup and let the soup simmer for 3 minutes. At this time, chop the garlic and add it to the soup, cook for another 1 minute, then remove from heat. Season the soup with parsley when serving.

Ingredients:
3 zucchini,
150 g hard cheese
1 tbsp. milk,
½ tbsp. bread crumbs
parsley,
4 eggs,
vegetable oil,
ground pepper,
salt.

Preparation:
Wash the courgettes, peel and cut into cubes. Boil the zucchini in a little salted water. Then mash them up and cool. Add the breadcrumbs, a glass of milk, and coarse grated cheese. Beat 4 eggs and chop the parsley and add to the courgettes. Grease a baking dish with vegetable oil, put the squash mass and place in a preheated oven for 40 minutes.

Speaking about which foods contain fiber, do not forget that you should not abuse it, 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 rich in other nutrients, vitamins and trace elements, 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 useful, but also tasty and varied!

Any organic matter of plant origin contains hollow fibers... It is their plexuses that are what our body simply cannot exist without, that is, fiber. As the coarsest part of plants, it cannot be digested, and it takes a very long time to assimilate it. But for our digestive system, the presence of this complex carbohydrate vital. Read more about this scope of its application, read the separate material.

Fiber, passing through the body, as a kind of "transit", cleans it from the remnants of food waste, excess fat, removes toxins and poisons, acting as a real intestine orderly.

What is fiber for: useful properties, effect on the body

How you eat has a direct impact on your health, as well as how you feel and look. Together with food, a certain amount of minerals, vitamins, and other useful substances enters the human body, which undergo complex processes of splitting, transformation and absorption into the blood. But fiber is different. And even if it is not digested in the stomach, does not break down into other useful elements and leaves the body in the same original form, its importance for a person is simply invaluable.

Why is fiber useful?:

thanks to the use of fiber, the work of your intestines is normalized, the metabolism is improving;
a diet rich in fiber-rich foods promotes quick and harmless weight loss(plus a feeling of fullness is added, which helps you eat less);
decreases or normalizes blood sugar levels;
there is an active stimulation of peristalsis;
the body is freed of toxins, toxins, unnecessary fats, gastric and intestinal mucus;
the lymphatic system is cleared;
the level of cholesterol in the blood decreases, which has a prophylactic effect on the prevention of risk heart disease;
muscle fibers are strengthened;
contributes to the prevention of cancer (according to some experts).

Fiber itself is represented by several types, and they differ in their functionality. For example, the "soluble group", which includes resins, alginates, pectin and other substances, has the ability to absorb large amounts of water, turning into jelly. And insoluble fiber does not undergo decay, simply swelling like a sponge, absorbing water into itself. It helps to facilitate the activity of the colon. This group includes cellulose, lignin, hemicellulose.

Also distinguish natural and synthetic fiber... Of course, an artificially created substance is inferior in usefulness to a natural one (dietary, that is, initially contained in a particular product).

High fiber foods

We suggest that you familiarize yourself with the list from which you will find out which ones contain enough fiber. Since this substance is purely of plant origin, then you need to look for it in the appropriate sources. They can be divided into several conditional groups.

Vegetable and animal oils

, of course, have a much greater value than fats of animal origin (they do not contain dietary fiber at all), carrying a large supply of vitamins and nutrients to the body. But in the case of fiber, things are a little different. It is contained only in various cakes, that is, in what remains at the outlet after the extraction of some vegetable oils and flour. sunflower and other plants (sesame, pumpkin, flax seeds) are also very rich in fiber. When choosing, pay attention to the fact that it is made from wholemeal flour or grain. You can also eat bread made from various cereals and cereals.

Unfortunately, fiber is only found in raw fruits and in thermally unprocessed vegetables, so it just isn't saved during cooking.

Fiber: Daily Value, Causes and Effects of Deficiency and Excess

Middle daily rate fiber, which should be received by an adult, are considered 25-30 g... Fiber becomes an especially important nutrient during pregnancy as it helps the mother-to-be to cope with constipation and normalizes bowel function.

But never self-medicate by prescribing any additional medications for yourself. Adding fiber to your diet on your own may not only be beneficial, but also harmful to the body. For correct diet planning it is better to see a doctor.

At fiber deficiency may occur:

frequent constipation;
cholelithiasis;
possible manifestations of hemorrhoids;

various bowel diseases and problems with the gastrointestinal tract;
risk or progression of diabetes, atherosclerosis.

However, overuse of fiber is also fraught with unpleasant symptoms. This often leads to bloating, increased gas production and fermentation in the intestines, as well as some deterioration in the absorption of vitamins and other nutrients.

Contraindications to fiber intake may occur if you suffer from acute infectious diseases or inflammatory diseases of the stomach and intestines.

Dietary fiber, called fiber, has a very important mission for our body. But you need to approach planning your diet carefully and responsibly.

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

The benefits of fiber

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

Unprocessed natural foods are especially high in fiber, such as whole grains, legumes, fresh fruits and vegetables.

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

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

Unlike natural products refined contain little or no dietary fiber.

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

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

What foods contain fiber?

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

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

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

Grain bread

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

In addition, cereal bread is low in calories, but quickly creates a feeling of fullness - ideal for those who care about their figure and want to get rid of extra pounds. Fiber reduces blood glucose levels, which is why it is also recommended to include cereal bread in the diet of people with diabetes.

Rye, or black(it is also called corn) sour bread was known in Russia as early as the 11th century. By 1626, there were already 26 varieties of it - they are mentioned in the tsar's decree "On bread and roll weight". Such bread is prepared on the basis of rye flour: seeded, wallpaper, peeled, etc. Today there are many varieties of rye bread, one of the most common among them is Borodino. Their rye breads are baked not only in Russia, but also in Belarus (Narochanskiy, Radziwillovskiy), Finland (Ruyslimppu, Reykäleipya), Germany (Pumpernickel), in the Baltic countries (Palanga, Viru, Latgale, etc.).

Black currant

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

Apples

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

If we compare our present century and past centuries, then life has changed dramatically and radically. The rapid development of science and technology made a person's life different than our ancestors had. Yes, time does not stand still, but what has always been and will be relevant? That's right, health and beauty, and now the trend to take care of yourself has become popular. And one of the frequently asked questions is, which foods contain fiber, why is it indispensable for us? And if you came for the answers, you will find them further, the article promises to be interesting.

So, in recent years, many diseases have become very, so to speak, younger. Scientists are sounding the alarm, everywhere we hear about the fact that nutrition and stress can destroy our health. Haste has become a habitual way of life. The marketing plan for the promotion of semi-finished products, instant food and other products, like “heat it up in the microwave for a couple of minutes and you’ll be full”, brought enormous profits to shopping centers. Well, what about our health? And it staggered, because we'd rather eat something harmful, if only quickly, otherwise we have to run to work, it is better to buy instant porridge for the children than to cook from natural milk with our own hands or choose foods with fiber for the intestines, and so on.

You perfectly understand what we are talking about, because most of us live like this and think that it is time to change something, when the alarming signals from the stomach, intestines, and the entire gastrointestinal tract have already begun. Well, what can you do, our mentality is like this - "until the thunder breaks out, the man does not cross himself," many will say. But life is priceless and one, and time is an irreplaceable resource, therefore food must be chosen wisely, the main thing is to develop a good habit. Have you heard of coarse fiber in foods? Something somewhere, it seems, but you can't exactly explain what's what? It's time to broaden your horizons and find out everything related to this issue, and at the same time take a look at the plate at the end of the article, there is a list about fiber, which foods contain it and how much.

What is Coarse Fiber or Fiber?

We know that plant foods are much healthier for our body than animal products. Our ancestors knew about it thousands of years ago, they have knowledge and healers traditional medicine in our time. Plant foods can not only provide us with food, but also heal from a number of diseases. Sometimes healers say that every ailment has its own herb, and it grows next to a person. Nature gives us fruits, plants, they contain many different macro- and microelements, vitamins and, of course, fiber. What is it and how does it work?
The fibers in plant products, which are hollow in structure, are what we are talking about today, that is, fiber. These fibers intertwine, form a kind of mass, which is a necessary component for our body. This is the rough part in herbal products, and our body does not digest it. Assimilation takes a long time, after which these fibers are excreted naturally. Fiber-rich foods should be in our diet in the required amount, otherwise the body will fail over the years.

There are two types of fiber:

Soluble. These substances, getting into our body, take up a lot of water, after which they become like jelly. These are pectin, resins, alginates.
Insoluble. These fibers do not disintegrate and do not change their structure. They simply swell with moisture, like a spongy material, and then are removed from the body. These are lignin, cellulose, and hemicellulose is also an insoluble fiber.

Why is this happening? Eating large quantities of food every day, especially unhealthy, improper, we do not fill the body with health. Yes, we satisfy the feeling of hunger, thirst, but there is a minimum of energy and benefit, and this is at best. More often food for most people is toxins, toxins, cholesterol and excess weight, fat deposits, clogged blood vessels and other negative consequences. Our stomach simply cannot cope with such a diet for years, and as a result, diseases begin. Therefore, coarse fiber is needed, in which products it is contained, you will find out below. But, for now, about the consequences of the deficit.

What can happen to health if there are no fiber foods in the diet?

Let's start with the main thing for all of us - this is appearance. We may not notice pain in the side, discomfort in the stomach, but if the skin is covered with acne, inflammation, then this is a problem. Wrong approach, but still, if you are the kind of person for whom appearance is always in the first place, then you should think about the fact that all skin rashes, earthy color, acne and other troubles appear in those who have a "dirty" body. We hope you understand that dirty means slagged, filled with toxins, undigested food.

For information! Eating unhealthy and heavy food before bed, you do not give the body rest, it cannot cope with digestion, assimilation is minimal, and large residues remain. Further, they are not excreted - the food rots, wanders, emits a fetid odor inside, which can often be felt from the mouth in the morning.

It’s an unpleasant situation, but it’s true, and yet it’s necessary to eat right so that nothing rotting or fermenting in your body. Fiber helps us with this, it removes these residues, removing them in a natural way. Then the toxins will not come to the surface, strewing our face and body with ugly pimples and inflammations.

But that's not all. Stagnation of food leads to constipation, and they, in turn, to an even more unpleasant problem - hemorrhoids. Again, food remains in the body, and intoxication begins. A person may feel sick, feel bad, the body does not feel energy, there is no strength. Against this background, our nervous system, because life productivity decreases both at work and simply at home. Appearance suffers, the skin grows dull. Of course, a person experiences stress against this background.

Attention! It will not be enough to just start eating a lot of fiber if you also consume junk food, alcohol, nicotine. You need to work on your health and appearance in a complex - healthy food, sports, good moral and spiritual condition.

Fiber foods are also important for pregnant women. Their body must be clean, and it's not just about appearance. The child must develop in a supportive environment. Also during pregnancy, problems in the intestines are often observed, and after childbirth, constipation and all the same hemorrhoids are often added to this. This is a delicate question, but it is necessary to talk about it. The fibers contained in foods, in the right foods, will help to quickly recover and make life easier for mom, and her gastrointestinal tract will be good.

Of course, pathogenic microflora multiplies in a slagged organism, and it, as has long been known, causes various diseases, and the worst thing is oncology. Also, cholelithiasis, diabetes mellitus, increased gas production, bloating, bad breath, atherosclerosis can often occur.

Important! Do not dramatically increase your fiber intake, it requires consistency and gradualness. Due to a sharp excess of fiber, diarrhea and other consequences can begin. The daily rate of fiber per day is 20-30 grams, you can take a little more - up to 50 grams.

Fiber helps our health

By listing the harm we do to our body by not eating high-fiber foods, we've let you know the consequences, but that's not all that fiber in plant foods can do.

The work of the digestive tract is getting better.
The metabolism is normalized.
Fiber can help you lose weight, and dietitians often prescribe fiber-rich foods during the diet.
Fights hunger, a person eats less.
Blood sugar levels are normalized. It can also decrease.
Cleaning from harmful substances.
Normalization of peristalsis.
Cleansing lymph and blood from bad cholesterol.
It is the prevention of a number of diseases, including the cardiovascular system and oncology.
Improves the external condition, fills with energy, vitality.

We hope you understand all the benefits of such irreplaceable and invisible, at first glance, components of plant food for our health. Whether you are a man or a woman, vegetables, fruits and more should be a priority on your table. What foods contain fiber, read in the next section, and below you will find a table showing how much fiber is in what, and how much of this product you need to eat. Remember that you need at least 20 grams per day.

How to Replenish the Deficiency of Fiber or Foods with Its Content

Dried fruits

This whole large group of foods is very healthy, there is a lot of fiber here. If you include dried raisins, prunes, dried apricots, figs and others in your diet, for example, adding a handful to your morning porridge, then your digestive tract will "thank you." Dried fruits are of great benefit, in general, for the whole body, but remember that they have a lot of calories and those who are losing weight do not need to get carried away with this delicacy.

Fiber-rich vegetables

Just like dried fruits, vegetables are rich in fiber. But the most useful here are greens, pumpkin, zucchini, lettuce, cucumbers and cabbage, carrots, beets. Of course, there is fiber in potatoes, broccoli, asparagus, radishes, radishes and favorites are legumes. Tomatoes also have fiber in their composition, you can find out the amount in the table below.

An important rule of thumb in eating foods rich in plant fiber is chewing well and repeatedly. It is also worth noting that vegetables, as well as fruits, after heat treatment lose many useful components, including fiber. Therefore, try to eat more fresh, raw products.

Nuts

As for nuts, there is a lot of fiber, as well as other useful components. Nuts can replace, like legumes, meat for those who choose not to eat it. They are nutritious, tasty, and the record holders for plant fibers are almonds, walnuts and hazelnuts.

Fiber-rich fruits

Most natural products, be it herbs or berries, mushrooms, vegetables and, of course, fruits contain a storehouse of everything that is necessary and useful for us. For great digestion and bowel cleansing, eat more grapes, raspberries, apples, pears, peaches, and bananas. All of them contain fiber in one amount or another.

For information! Often people ask themselves, what about juices? Are they also useful? The fact is that if the juices have been processed, then the fiber is no longer stored in them. It is also absent in milk and eggs. Food of animal origin does not contain plant fibers.

Cereals

We all know about porridge since childhood. People who watch their diet, figure, health know that cereals are necessary. And if we talk about fiber, then it is here too. Oatmeal, rice, buckwheat, barley are full of everything we need, but there is an important rule here as well. Processed grains, like vegetables, lose most of their health benefits. The most healthy cereals Are those made from whole grains.

In general, you understand, plant fiber is found in foods different kind... You should include vegetables and fruits, cereals in your diet, snack not on harmful chips or sandwiches, but on nuts. By changing your diet, you will feel that you have more strength and energy, and you will no longer have the desire to use something unhealthy, and even more so alcohol. Activity should also enter your life. All this is a matter of habit, bad or good, but they can be reinforced by daily repetition. Well, then see the table of fiber content in various kinds of foods and fruits.

Fiber content in food

	Fiber, gr.	Products in the amount of 100 grams		Fiber, gr.
Soy beans		Pistachios
Fresh peas		Wheat bread made from flour 1 grade
Walnuts		Corn flour
		Wheat flour 2 grades
Dried porcini mushrooms		1st grade flour pasta
		Wheat flour, premium
		Buckwheat flour

Almond nut		Oat flour
Rye flour		Whole grain bread
		Pine nuts
Hazelnut
Oat bran		Sweet corn
Wheat bran		Canned corn
Rice groats		Whole wheat bread
Fresh mushrooms		Premium flour pasta
		Wheat flour 1 grade
Prunes
Lentils
Barley grits		From flour / s bread
Products in the amount of 100 grams	Fiber, gr.	Products in the amount of 100 grams	Fiber, gr.
		Broccoli
Apricots		Tangerines

Oranges		Sea buckthorn

Eggplant
Bananas