/ 16.05.2018

Which cereal has the most fiber. Fiber-rich foods, types of fiber.

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Foods rich in coarse fiber

Fiber is divided into two types: soluble (soft) and insoluble (coarse). The greatest benefit for our body is provided by coarse fibers, which are a glucose polymer. They are not broken down in the gastrointestinal tract, are excreted naturally, and are not a source of energy. Coarse fiber reduces the risk of cancer, helps to reduce weight, lowers cholesterol synthesis. Therefore, coarse fibers must be present in the diet of every person. Today we will tell you which foods contain coarse fiber.

Foods rich in coarse fiber are necessary for the human body to accelerate the synthesis of lipase in adipose tissue, regulate the amount of glucose in the blood, lower plasma cholesterol, normalize the intestinal microflora, excrete bile acids, and also in order to avoid the formation of gallstones . In addition, fiber reduces the risk of constipation and hemorrhoids, and prevents the development of cancer.

Coarse fiber brings special benefits to women's health. If the representatives of the weaker sex regularly consume foods containing fiber and coarse fibers, then the risk of getting breast cancer or ovarian cancer is reduced.

Coarse plant fiber that enters the body from certain foods does not break down in the stomach, it begins to absorb toxins, harmful substances. This happens due to silicon, which literally attracts heavy metals, radionuclides and viruses.

The benefits of coarse fibers for the body do not end there. If you want to maintain body weight, reduce weight, then foods containing coarse fiber should be the basis of your diet. It not only has a low calorie content, but also slows down the digestibility of carbohydrates, proteins and fats. In the stomach, it increases significantly in volume, stimulating the work of the intestines and bringing a feeling of satiety. Regular consumption of such food leads to suppression of appetite, excretion of water and sodium, creating a feeling of satiety.

What foods contain coarse fiber: a list

Foods rich in coarse fiber include bran, wholemeal flour, cereals and muesli from hard cereals, as well as corn and brown rice. Add sprouted grains, bran, oatmeal to salads.

Vegetable foods rich in coarse fiber also include vegetables and fruits: cauliflower, beans, broccoli, potatoes, pumpkin, cucumber, dill, sweet peppers. It is advisable to use them with the peel, since it is in it that the maximum amount of coarse fiber is present. Therefore, do not peel pears, apples, peaches and other fruits. Note that heat treatment does not affect the amount of fiber. But still it is desirable to use them raw.

Rough fiber intake

We have provided you with a complete list of coarse fiber foods. Now it is important to talk about the rules and norms for the consumption of foods containing coarse vegetable fiber.

On the day of an adult, 25-40 grams of coarse fibers are enough. The exact daily requirement depends on physical activity, weight, health status. To get such an amount of coarse fiber, it is enough to eat 1.5 kg of fresh fruits and vegetables per day. Please note that this substance should be introduced into the body gradually.

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The composition of any organic mass of plant origin includes hollow fibers. It is their plexuses that are what our body simply cannot exist without, that is, fiber. Being 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 is vital. Read more about this scope of its application in a separate material.

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

Why fiber is needed: useful properties, effects on the body

The way you eat directly affects your health and how you feel and appearance. Together with food, a certain amount of minerals, vitamins, and other useful substances enter the human body, which undergo complex processes of splitting, transformation and absorption into the blood. But with fiber, things are 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 humans is simply invaluable.

What is useful fiber:

thanks to the use of fiber, the work of your intestines is normalized, metabolism is improved;
a diet rich in fiber-rich foods contributes to rapid and safe weight loss(plus the feeling of satiety is added, which helps you eat less);
the level of sugar in the blood decreases or normalizes;
there is an active stimulation of peristalsis;
the body is freed from toxins, unnecessary fats, gastric and intestinal mucus;
the lymphatic system is cleansed;
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, have the ability to absorb large amounts of water, turning into a jelly. And insoluble fiber does not undergo decay, it simply swells like a sponge, absorbing water into itself. This helps to ease 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, originally contained in a particular product).

Foods high in fiber

We suggest that you familiarize yourself with the list from which you will find out which ones contain a sufficient amount of 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, are much more valuable than animal fats (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 exit 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 from various cereals and cereals.

Unfortunately, fiber is found only in raw fruits and in thermally processed vegetables, so when cooking, it simply does not save.

There is a fairly large amount of dietary fiber. The richest content can boast walnut and hazelnut kernels, almond. They are also found in cashews, peanuts, pistachios.

Porridges and cereals

A lot of fiber is found in:, oatmeal, buckwheat, pearl barley. But for its quantity to be really significant, there must be whole(raw). Her stocks will help to replenish and (peeled and unpeeled). But bran is considered especially useful.

Remember that during heat treatments, fiber is significantly lost in quantity, so give preference to raw foods. It happens that some products are even worth eating with peel or seeds, because these are the main sources of fiber. Potatoes, beets, radishes, carrots, broccoli, kale, asparagus, spinach - they can all give your body a lot of dietary fiber.

Beans, peas, lentils, and other members of the family are also excellent sources of both insoluble and soluble fiber.

Fruits and dried fruits

There is a lot of fiber in dried apricots,raisins,dates and others. Add a handful of this healthy smoothie to your breakfast porridge, and you will be provided with a boost of energy until the evening. Regularly consuming fresh fruits and berries (apples, grapes, pears, bananas, apricots, peaches, strawberries, raspberries, black currants and others) in food, you will not suffer from a lack of fiber in your body.

Milk and dairy products

As well as other products of animal origin (meat or), as mentioned above, do not contain dietary fiber.

Table of fiber content in foods

(Figures are based on the percentage of dietary fiber in grams per serving of the product)

(depending on cereal)	up to 40
Crispbread (100 g)	18,4
(cooked, 1 cup)	15,64
(cooked, 1 cup)	13,33
(handful)	9,4
Wholemeal flour	9
(cooked, 1 cup)	8,84
(1 cup)	8,34
Cooked brown rice (1 cup)	7,98
sheet, 100 g, cooked	7,2
Flax seeds (3 tablespoons)	6,97
Whole wheat (groats, ¾ cup)	6
(1 medium with peel)	5,08
(1 glass)	5
(handful)	2
Cooked brown rice (1 cup)	1,8
Radishes (100 g)	1,6
(1.5 oz)	1,6
Asparagus	1,2
Wholemeal bread (rye)	1,1
(handful)	1

Dietary fiber for weight loss

A varied and nutritious diet is not only an opportunity to be healthy and look good, but also a great way to lose weight. Especially if you fill it with fiber-rich foods. This indigestible carbohydrate will absorb all your excess fat and waste to be processed and removed from the body.

With such an active cleaning, the digestion process and intestinal motility will improve, as well as the level of sugar and cholesterol will decrease. All this will help to significantly reduce weight.

How to use fiber for weight loss:

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Fiber-rich foods

Fiber is one of the best ways to lose weight and maintain normal bowel function. Therefore, every person who cares about his health should include foods containing fiber in his daily diet in order to remove toxins from the body, and prevent diseases of the cardiovascular system. Today we will tell you which foods are high in fiber.

Types of fiber

Fiber is divided into two types: soluble and insoluble. Foods rich in fiber of the first type are apples, cabbage, citrus fruits, broccoli, wholemeal flour, various berries, seeds, oats. Such fiber can be turned into a jelly-like mass, it is more gentle on the stomach.

Insoluble vegetable fiber is found in foods such as legumes, cereals (mainly in their shell), in the peel of vegetables and fruits.

What foods contain fiber

We have already talked about the benefits and norms of fiber intake, you should not have any doubts about the need for its use. For an adult, 20-30 grams of fiber is enough to avoid problems with digestion, intestinal microflora, elimination of toxins and heavy metals. Therefore, it is important to know which foods contain fiber.

Products containing a lot of vegetable fiber are, first of all, stems, roots, fruits, tubers and leaves. The list of high-fiber foods starts with our familiar vegetables. Carrots, cucumbers, tomatoes, beets, peas, beans, broccoli, radishes are fiber-rich vegetables. Fiber foods include fruits, berries, and nuts. Especially pear, apple, grapes, peaches, pistachios and figs.

But the highest fiber content in foods such as buckwheat, oatmeal and other types of whole grains. Bread with bran is especially useful. Now you know what foods contain vegetable fiber.

Please note that foods containing a lot of fiber must be consumed fresh, they must not be cooked. Avoid the following food additives: inulin, polydextrose, maltodextrin.

Many people consume milk, fish, meat, cheese, thinking that they enrich their body with useful fibers, but we note that these are products that do not contain fiber.

The amount of fiber in food

Below is a list of high fiber foods. The amount of fiber in products is indicated per 100 grams:

Beans and peas - 15%;
White rice and wheat - 8%;
Oats and barley - 8-10%;
Nuts, almonds, olives -10-15%;
Fresh vegetables - 2-5%. Vegetables with the most fiber: green pea, Brussels sprouts, broccoli, asparagus, carrots;
Berries - 3-7%. Raspberries and blackberries contain the highest amount of fiber;
Fruits and citrus fruits - 5-10%. The most fiber in the following fruits: bananas, peaches, pears and apples.

Fiber foods: table

If you do not know what fiber contains, the table below will help you understand this issue. We present to your attention foods containing fiber: the table is very simple, you can quickly make up your diet by including foods that contain fiber.

Name	Quantity	Fiber (in grams)
Fruit
Apples with skin	1 medium	5,0
Apricot	3 medium	0,98
Apricots, dried	5 parts	2,89
Banana	1 medium	3,92
Blueberry	1 cup	4,18
Cantaloupe, cubes	1 cup	1,28
dried dates	2 medium	3,74
Grapefruit	1/2 medium	6,12
Orange	1 medium	3,4
Peach	1 medium	2,0
Peaches, dried	3 parts	3,18
Pear	1 medium	5,08
Plum	1 medium	1,0
Raisin	1.5 oz	1,6
Raspberries	1 cup	8,34
Strawberry	1 cup	3,98
Vegetables
Avocado (fruit)	1 medium	11,84
Beets, cooked	1 cup	2,85
beet leaves	1 cup	4,2
Bok choy, cooked	1 cup	2,76
Broccoli, cooked	1 cup	4,5
Brussels sprouts	1 cup	2,84
cabbage, cooked	1 cup	4,2
Carrot	1 medium	2,0
Carrots, cooked	1 cup	5,22
Cauliflower, cooked	1 cup	3,43
Slaw	1 cup	4,0
Sweet corn	1 cup	4,66
Green bean	1 cup	3,95
Celery	1 stem	1,02
Kale, cooked	1 cup	7,2
fresh onion	1 cup	2,88
Peas, cooked	1 cup	8,84
Bell pepper	1 cup	2,62
Popcorn	3 cups	3,6
Potato baked "in uniform"	1 medium	4,8
Spinach, cooked	1 cup	4,32
pumpkin, cooked	1 cup	2,52
Sweet potatoes, boiled	1 cup	5,94
Chard, cooked	1 cup	3,68
A tomato	1 medium	1,0
Large-fruited pumpkin, cooked	1 cup	5,74
Zucchini, cooked	1 cup	2,63
Cereals, grains, pasta
Bread with bran	1 cup	19,94
Whole wheat bread	1 slice	2,0
oats	1 cup	12,0
Whole grain pasta	1 cup	6,34
cinnamon rice	1 cup	7,98
Legumes, nuts, seeds
Almond	1 oz (28.35 gr)	4,22
Black beans, cooked	1 cup	14,92
cashew nuts	1 oz (28.35 gr)	1,0
Flax seeds	3 spoons	6,97
Chickpeas (beans), cooked	1 cup	5,8
Beans, cooked	1 cup	13,33
Lentils, cooked	1 cup	15,64
Lima beans, cooked	1 cup	13,16
Peanut	1 oz (28.35 gr)	2,3
pistachios	1 oz (28.35 gr)	3,1
Pumpkin seeds	1/4 cup	4,12
Soybeans, cooked	1 cup	7,62
Seeds	1/4 cup	3,0
Walnuts	1 oz (28.35 gr)	3,1

Cellulose is the rough part of the plant. In it, dense fabrics are intertwined. Most of all they are present in the surface of beans and lentils, cabbage, fruit and vegetable dishes and seeds. The human digestive system does not break down complex carbohydrates, that is, in simple words, the dietary dense part of the plant.

Fiber-rich foods reduce the time food spends in the digestive tract. If food stays in the esophagus for a long time, it will take a long time to get it out. Complex carbohydrates cleanse the internal organs. It is very important to consume a certain dose of the dense parts of the plant. While maintaining this rule, the gastrointestinal tract will work normally. Not all people understand what foods containing fiber are good to eat.

List of products containing coarse fiber

The presence of hemicellulose can be found in bran. Grains, beets and cabbage all also contain hemicellulose. It absorbs fluid, thereby helping the colon to work. It destroys constipation and hemorrhoids. This procedure can even prevent varicose veins. It is very important for everyone to know what fiber contains.
The presence of lignin - a dense plant part can be found in stale goods and cereals. The presence of lignin can be observed in blueberries, strawberries, beans and radishes. This substance reduces the absorption of useful substances and combines work with stomach acids. Such processes reduce the risk of developing cholesterol. Foods containing fiber List of foods with lignin increase the flow of food through the intestines.
Presence of pectin - Ingredients that contain fiber include apples, citrus fruits, regular cabbage, bean dishes, carrots, strawberries and strawberries. Thanks to pectin, elements are absorbed in the digestive tract. The beneficial substance combines with bile acids and helps to reduce the absorption of fat, which lowers cholesterol. It stops the absorption of sugar after eating. Such actions are very helpful for diabetics, because it reduces the level of insulin.

Fiber benefits and harms

Not everyone knows which foods have a lot of fiber. This is important, because with their help they normalize the activity of the digestive tract. With its help, food moves easily through the esophagus, which reduces the risk of constipation and destroys inflammation in the colon. Also this method makes a better atmosphere for microflora. A useful substance relieves the body of many harmful compounds. These include toxins and slags, poisons and other harmful substances.

Benefit

Also, its presence has a good effect on the digestive system.
Improves metabolism inside the body, and reduce the amount of sugar.
Constipation disappears.
They have antioxidant properties.
Reduces the risk of kidney stones.
There is a fight against hemorrhoids, veins and even cancer.
With a hangover, this remedy is great.

Fiber is rich in a very valuable element - silicon. With it, you can restore your immunity.

Effect of simple carbohydrates. All grains are pre-treated. As a result of this process, the outer shell, which contains the dense parts of the plant, disappears. Basically, bread products and all kinds of pastries are prepared from such grain. These include refined ingredients. They are quickly absorbed, but very harmful.
If you abuse such dishes, you can gain extra pounds, diabetes and high cholesterol levels will appear. Such food clogs the small intestine, which leads to a violation of the absorption of nutrients.
Effect on body weight. Foods containing fiber are beneficial for a person who is losing weight. Plant parts fill the intestines to the end, so you don’t want to eat for a long time. With the help of a rough substance, you can get rid of excess mass, while not gaining a new one. During its processing, microbes secrete a special substance. It suppresses appetite. Also, the rough tissue of the plant stops the process of digestion of carbohydrates and controls sugar.

It is worth knowing that with a reduced level of acidity in the body, the coarse parts of the plant are not digested. All this can harm the walls of the small intestine, which will lead to the production of mucus in a large amount. Also, with diseases of the gastrointestinal tract, it is impossible to increase the rate of plant fibers without the intervention of a doctor.

What foods contain fiber

The surface of seeds and beans, vegetables and fruits has more coarse fibers than their contents. That is why many diets prefer the use of these products in an unrefined form.

Fiber rich foods list:

Products	Cellulose(%)	Calorie level (per 100 gr.)
bran	43,0	199
almond	14,5	644
green pea	11,5	320
wheat	9,5	324
bread products	8,0	209
peanut	7,7	546
legumes	6,8	56
green	3,5	44
carrot	3,0	32
broccoli	2,8	32
lentil grains	3,5	295
flour	1,8	27
apples	1,8	37
rice	0,6	346
grapefruit	0,5	34
potatoes	1,8	80

In ingredients of animal origin, there are few coarse fibers, and often none at all.

Fiber for weight loss how to take

Many do not understand what fiber is for. Nutritionists recommend how much fiber you need per day. It is worth taking it daily, about 20 grams. If there are problems with constipation - up to 40 grams of plant parts. Their intake for weight loss depends on the type of its use.

It is allowed to build your own menu in order to get the required amount of plant matter from food. Food rich in fiber helps people who lose weight. It is worth eating cereals, fruit and vegetable dishes. It is also allowed to eat bran bread. You can also eat cereals, legumes and berries. But you will need to reduce the amount of consumption of fats and carbohydrates. For weight loss, bran and bread are perfect.

You need to know a few rules for using coarse fibers for weight loss:

vegetable fibers will help to lose weight excess weight only with heavy drinking; that is why it is necessary to drink fiber with plenty of water; it will be especially useful if the liquid is hot; if the menu contains coarse substances in ready-made food, then before that you need to drink a glass of water;
foods containing fiber should be consumed a quarter of an hour before meals; it will help digestive system digest foods, as well as quickly saturate the stomach with food, but in a small amount;
The gastrointestinal tract is not able to take a lot of coarse substances, so it is better to gradually introduce them into your menu; you need to start with a few grams per day, increasing the dose to 25 grams;
it is useful to eat bran bread, cereals, fruit and vegetable dishes, berry juices.

With frequent intake of healthy fibers, weight is reduced. Edema disappears, digestion is better and you can forget about constipation. Has fiber for weight loss reviews. Many have already used this method to lose weight. If you do not limit the diet, coarse fibers will not reduce weight, they will protect the digestive system from failures. To reduce body weight, it is recommended to limit yourself in food intake. Useful substances in combination with a light diet can get rid of a couple of kilograms per month.

Fiber and bran which is better

Bran is the ingredient that remains after grinding flour. It exists in the form of dense shells of grain and the remains of unselected flour.

Cellulose - dietary fiber. They are not digested in the body, but benefit the intestines.

All about fiber

The walls of plant cells are built from coarse substances. The intestines need them for their vital activity. Plant tissues saturate the body.

Dishes with the most fiber are absorbed by a person. In the body, all contents turn into jelly. In such an atmosphere, they thrive beneficial bacteria. They are found in legumes, oatmeal, barley crops and fruit dishes. Insoluble substances do not dissolve. Their presence can be seen in bran dishes, vegetables and fruits.

The longer food stays in the body, the longer it will take for it to be removed. Foods containing fiber renew the intestines. Nutrients are also destroyed when the ingredients are cooked. They must be used in their pure form. From this, the digestive tract will always be healthy.

The influence of bran

In bran, you can find insoluble fiber. They have a lot of coarse fibers. There is a huge existence of trace elements, macronutrients, vitamins and amino acids. Bran has a grain shell and flour residues of grain germs. They are very helpful. To fully saturate the body with useful substances, you will need to eat 10 grams more bran than fiber.

What is "dietary fiber" and why is it needed

dietary fiber, or alimentary fiber are the edible but indigestible parts of plant foods, which include fruits, vegetables, grains, and legumes. The nutritional value fiber is quite small, but, nevertheless, it is necessary component healthy diet. Use foods rich in dietary fiber, is very important in the prevention and treatment of certain chronic diseases and disorders, such as obesity, diabetes mellitus, atherosclerosis, hemorrhoids and constipation.

Useful properties of dietary fiber

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

Fiber content in foods

Products (100 g)	Content, g
fresh apricots	2,0
cherry plum	0,5
Oranges (Valencia variety)	2,5
Watermelon	0,5
eggplant	1,3
Bananas	2,6
Grape	3,9
Cherry	1,6
Green peas	6
Grapefruit	2,5
dried mushrooms	20
Boiled white mushrooms	2,0
Pears	3,1
Melon	0,9
Blackberry	5,3
Zephyr	1
Figs (fresh)	2,9
Figs (dried)	9,8
Zucchini	0,3
White cabbage	2,8
Potatoes (boiled, peeled)	1,8
Buckwheat porridge	2,7
Semolina porridge	0,8
oatmeal porridge	1,9
Wheat porridge	1,7
Barley porridge	2,5
barley porridge	3,8
Cranberry	4,6
Gooseberry	4,5
Dried apricots	7,3
Lemons (no peel)	2,8
Raspberries	6,5
tangerines	1,8
Macaroni (boiled)	1,8
Almond	12,2
Carrot	2,8
Sea buckthorn	4,7
Oat bran (cooked)	2,6
Oat bran (raw)	15,4
cucumbers	0,7
Hazelnut, hazelnut (dried)	9,4
walnut	6,7
Paste	0,4
Sweet green pepper	1,7
Sweet red pepper	2,1
Peaches	1,5
Parsley (greens)	1,5
wheat bran	43
Millet (cooked)	1,3
Radish	1,6
Turnip	1,6
Brown rice (cooked)	1,8
White rice, long-lake (cooked)	0,4
Rice white, medium grain (cooked)	0,3
Rice wild (cooked)	1,8
Rowan chokeberry	2,7
lettuce	1,3
Beets (boiled)	2,8
Plum	1,4
tomatoes	1,2
Pumpkin	1,2
Dill	3,5
Baked beans	5,5
Green beans	2,5
Dates	3,6
Halva	0,6
Bread protein-bran	2,1
Protein-wheat bread	0,6
bran bread	2,2
wheat bread	0,2
Rye bread	1,1
Horseradish	2,8
Cherries	3
Black currant	2.1
Blueberry	2,4
Prunes
Spinach	2,2
Apples	2,4

Take note

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

! Be careful!

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

Fiber soluble and insoluble

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

Fiber Recommendations and Some Cautions

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

Any mass of organic origin contains hollow fibers in its composition. The plexus of these fibers is something without which the human body simply cannot exist. These fibers are called cellulose (cellulose, granulosa).

Fiber is not digested in the body, as it is the coarsest part of plants, and it takes a very long time to assimilate it. However, for the digestive system, the presence of this slow carbohydrate is very necessary.

Note! The transitory passage of fiber through the body provides it with cleansing from food debris, poisons and toxins, and excess fat. Thus, vegetable fiber performs the function of an intestinal orderly.

What is granulosa for, its effect on the body

The way a person eats, what foods he eats, directly affects his health, including appearance and well-being.

Along with food, a large amount of vitamins, minerals and other useful substances enter the body, which go through a complex path of splitting, transformation and absorption into the plasma.

With fiber, the situation is different. And even though the element does not break down into useful components, is not digested in the stomach and comes out in its original form, its importance for a person cannot be overestimated.

What are the benefits of fiber

Food rich in fiber normalizes metabolism and restores bowel function.
A diet high in plant fiber contributes to a safe but fast weight loss. A person feels full after eating small portions, as a result of which unnecessary kilograms go away.
The concentration of sugar in the blood normalizes and decreases.
The stimulation of peristalsis is activated.
The lymphatic system is cleansed.
The body is cleansed of toxins, toxins, intestinal and gastric mucus, unnecessary fats.
The level of cholesterol in the blood falls, which has a preventive effect on preventing the risk of developing cardiovascular diseases.
Muscle fibers are strengthened.
According to some experts, fiber contributes to the prevention of cancerous tumors.

Cellulose is presented in several forms, which differ from each other in their functionality.

The soluble group includes pectin, alginates, resins and other substances. Turning into jelly, they have the ability to absorb huge amounts of water.

Insoluble plant fiber is not subject to decay. When it absorbs water, it simply swells up like a sponge. This facilitates the activity of the small intestine. The insoluble group includes hemicellulose, lignin, cellulose.

In addition, fiber is divided by origin into synthetic and natural. Without a doubt, a substance created under artificial conditions is inferior in usefulness to a natural one, that is, to one that was originally contained in any product.

Note! Foods containing fiber (their list is given below) provide a state of satiety, give the body a boost of energy for the whole day, keep you from overeating and gaining extra pounds, and make you feel light and free.

Foods rich in fiber

Each person should know the list of products that contain a lot of vegetable fiber. Since this is a substance of natural origin, it should be looked for in the appropriate sources, which can be conditionally divided into several groups.

Animal and vegetable oils

Vegetable oils undoubtedly have a greater nutritional value than animal fats (they lack dietary fiber completely), bringing the body a huge supply of minerals and vitamins.

But in the situation with plant fiber, this is not the case. It is contained not only in various cakes and flour, that is, in what remains after pressing some oils. Fiber-rich foods are sunflower seeds, pumpkin seeds, flax seeds, and sesame seeds.

When choosing bread, you need to pay attention to what kind of flour it is made from. Preference should be given to grain bread or from wholemeal flour. You should eat bread from cereals and cereals.

Juices

Unfortunately, only raw, thermally unprocessed vegetables, fruits and berries contain dietary fiber, so fiber is not preserved in the process of making juices.

nuts

A large amount of dietary fiber is found in nuts. The richest kernels are almonds, hazelnuts and walnuts. Fiber is also present in pistachios, peanuts, cashews.

Well, for diabetics it is important to know, despite the fact that they are high in fiber

Cereals and cereals

Contains fiber in most cereals:

barley;
buckwheat;
oat;
wheat.

Only one condition - the cereal should not undergo pre-processing, it must be whole. Fiber reserves in the body can be replenished with peeled and unpeeled rice, but bran is considered the most useful in this regard.

Vegetables

Important! Vegetables during heat treatment lose a large amount of fiber, so preference should be given to raw foods.

These vegetables are incredibly rich in dietary fiber:

Spinach.
Asparagus.
White cabbage.
Broccoli.
Carrot.
Cucumbers.
Radish.
Beet.
Potato.

Legumes are also good sources of both soluble and insoluble fiber.

Fruits and berries

Few people know which berries and fruits are rich in dietary fiber. There is a lot of fiber in dried fruits, dates, raisins, dried apricots. If a person’s morning meal contains this healthy cocktail, he is provided with a boost of energy and vigor for the whole day.

You need to eat regularly:

Black currant.
Raspberry.
Strawberries.
Peaches.
Apricots.
Bananas.
Pears.
Grape.
Apples.

These fruits will relieve the body of fiber deficiency.

Milk and its products

Milk, everything that is made from it and other products of animal origin (eggs, meat) do not contain dietary fiber.

Table of the amount of fiber in food

Figures are based on fiber in grams per serving.

Bran (depending on the grain)	up to 40
Crispbread (100 g)	18,4
Lentils (cooked, 1 cup)	15,64
Beans (cooked, 1 cup)	13,33
Hazelnuts (handful)	9,4
Wholemeal flour	9
Peas (cooked, 1 cup)	8,84
Raspberries (1 cup)	8,34
Cooked brown rice (1 cup)	7,98
Cabbage, 100 g, cooked	7,2
Flax seeds (3 tablespoons)	6,97
Whole wheat (groats, ¾ cup)	6
Pears (1 medium with peel)	5,08
Buckwheat (1 cup)	5
Apples (1 medium unpeeled)	5
Potato (1 medium, baked in their skins)	4,8
Sea buckthorn (100 g)	4,7
Broccoli (after cooking, 1 cup)	4,5
Spinach (cooked, 1 cup)	4,32
Almonds (handful)	4,3
Pumpkin seeds (1/4 cup)	4,12
Oatmeal (flaked, 1 cup)	4
Strawberries (1 cup)	3,98
Bananas (1 medium)	3,92
Grapes (100 g)	3,9
Sesame seeds	3,88
Walnuts (handful)	3,8
Dates (dried, 2 medium)	3,74
Dried apricots (100 g)	3,5
Cauliflower, 100 g, cooked	3,43
Pistachios (handful)	3,1
Beets (cooked)	2,85
Brussels sprouts, 100 g, cooked	2,84
Carrots (medium, raw)	2,8
Chokeberry (100 g)	2,7
Barley porridge (100 g)	2,5
Peanuts (handful)	2,3
Bran bread (1 slice)	2,2
Black currant (100 g)	2,1
Sunflower seeds (2 tablespoons)	2
Whole grain bread (1 slice)	2
Peaches (1 medium)	2
Cooked brown rice (1 cup)	1,8
Radishes (100 g)	1,6
Raisins (1.5 oz)	1,6
Asparagus	1,2
Wholemeal bread (rye)	1,1
Cashew (handful)	1

Dietary fiber for weight loss

A varied diet is not only a real chance to have excellent health and look attractive, but also a great way to lose weight if you fill your diet with foods rich in fiber.

This element will absorb all the toxins and excess accumulation of fats for further processing and removal from the body.

Such active cleaning will improve the process of digestion and intestinal motility. In addition, the concentration of sugar and cholesterol in the blood will decrease, and this is a direct way to losing weight, and no fat-burning drugs are required.

What should be the daily norm of fiber, the consequences of overdose and deficiency

An adult needs to consume 25-30 grams of fiber per day. During the period of bearing a child, a woman must definitely receive fiber preparations, since this element helps the expectant mother to normalize bowel function and get rid of constipation.

Important! You should never self-medicate by prescribing additional food preparations. Self-introduction of fiber in food not only will not bring benefits, but can cause significant harm to the entire body.

For competent planning of a diet it is necessary to address to the doctor!

With a lack of fiber, the following symptoms may occur:

cholelithiasis;
frequent constipation;

Fiber is one of the best means for weight loss, maintaining normal bowel function. Therefore, every person who cares about his health should include foods containing fiber in his daily diet in order to remove toxins from the body, and prevent diseases. of cardio-vascular system. Today we will tell you which foods are high in fiber.