Foods that contain fiber. The best sources of fiber. Daily fiber requirement

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, which 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 more fiber(cellulose) - shortens. 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, and baked, with peeled. 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. I have already said that dietary fiber is contained only 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, first of all, flax-seed(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 taste qualities, 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 wheat bread, legumes. Nuts and dried fruits save.
If you reconsider your lifestyle and start eating more food, rich in fiber, one not entirely pleasant moment appears - an increase in the amount of carbohydrates or fats and total calories. 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. Can be replaced vegetable oil creamy, 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 with a high fiber content come to the rescue: wheat, oat, rye bran (25-55 g of fiber), flaxseed meal(25 g fiber), soy flour(14 g fiber).

But, perhaps, each of these products should be devoted to a separate article...

Fiber, dietary fiber, ballast substances, cellulose - all these are names for the same thing. nutrient of plant origin. Fiber is found in vegetables and fruits, grains and nuts, algae and many other foods. This is very interesting material, the benefits of which will certainly be appreciated by everyone who monitors their health and the health of their loved ones.

Products containing fiber: the uniqueness of fiber

Fiber is not digested in the human body and is almost not affected by enzymes gastrointestinal tract. Dietary fiber, in fact, leaves the body unchanged, passing through the stomach and intestines - thereby removing toxins, excess fats and harmful substances.

Fiber reduces the production of insulin and cholesterol, inhibits the processing of sugar into fats, and promotes regular bowel movements and a healthy intestinal environment. And, most importantly, what the fair half of humanity will appreciate is that fiber helps regulate weight. Ballast substances are indispensable for use and play a very important role in the human diet. For example, a diet for diabetes mellitus necessarily includes the consumption of substances high in fiber. Therefore, the list of products for a diabetic patient is formed in most cases based on the principle of their high content of plant dietary fiber. Such fibers protect the body of a diabetic patient from a sharp increase in blood sugar by reducing the rate of absorption of carbohydrates.

You can determine which foods have a lot of fiber based on their appearance, quality and origin. How less product refined, the more fiber it contains.

Plant fiber. High fiber foods

Which foods contain the most fiber?

Firstly, these are raw fruits, dried fruits and berries: prunes, dried apricots, raisins, apples, pears, plums, apricots, grapes, grapefruit, strawberries, blackberries, peach, banana, lemon, dates, figs, watermelon.
Secondly, raw vegetables and herbs: peas, parsley, dill, leaf salad, cilantro, carrots, cabbage, tomato, cucumber, beets, pumpkin, potatoes, celery, broccoli, zucchini, beans, rhubarb, eggplant.
Thirdly, nuts and seeds: chickpeas, peanuts, flax seeds, sunflower and pumpkin seeds, almonds, Walnut, cashew, hazelnut.
Fourthly, grains and porridges, bread products And pasta: whole grain bread, bran bread, Wheat groats, oat groats, corn grits, buckwheat, pasta.

Products containing fiber: fiber in 100 g of edible portion of products, table

Food products:	Fiber content in products:
Wheat bran, beans, oatmeal, nuts, dates, strawberries, currants, raspberries, figs, blueberries, cranberries, rowan berries, gooseberries, prunes, apricots, raisins.	Very large – 2.5 g or more.
Buckwheat, pearl barley, barley grits, split peas, potatoes, carrots, White cabbage, green pea, eggplants, Bell pepper, pumpkin, sorrel, quince, orange, lemon, lingonberries, fresh mushrooms.	Large – 1-2 g.
Rye bread from sifted flour, millet, corn grits, green onions, cucumbers, beets, tomatoes, radishes, cauliflower, melon, apricots, pears, peaches, apples, grapes, bananas, tangerines.	Moderate – 0.6-0.9 g.
Wheat bread from second grade flour, rice, wheat cereal, zucchini, lettuce, watermelon, cherries, plums, sweet cherries.	Small – 0.3-0.5 g.
Wheat bread made from first flour and premium, semolina, cookies, pasta.	Very small - 0.1-0.2 g.

Fiber in food. Daily human need

Daily norm fiber for a person averages 25-30 g. Nutritionists advise consuming ballast substances up to 40 g per day for men and up to 25 g for women. After 50 years, fiber can be consumed in slightly smaller quantities.

Which foods have more fiber? Dietary fiber is found more in those foods that have not undergone industrial processing. Such food is beneficial for the human body to a greater extent.

These days, fiber can also be bought at the pharmacy - in the form of tablets. This option of using it also gives excellent results.

The need for fiber-rich foods is growing:

During pregnancy, with an increase in the amount of food consumed.
For anemia and lack of vitamins in the body.
With improper functioning of the stomach and intestines.
With the accumulation of waste and toxins in the body.
If you are overweight.

The need for foods rich in fiber decreases:

With excessive accumulation of gases in the intestines, accompanied by bloating.
In case of exacerbation of diseases of the gastrointestinal tract such as gastritis, stomach ulcers, pancreatitis, cholecystitis, intestinal dysbiosis, etc.

What is coarse fiber? What products contain it?

“Soft” dietary fibers are pectins, gums, dextrans and agarose.

Coarse fiber is a plexus of plant fibers. This ballast substance has complex shape carbohydrates that our digestive system is not able to digest.

Coarse fiber is used in various diets for weight loss. It can speed up the metabolic process and cleanse the body of toxins. The use of coarse dietary fiber can help a person lose weight and become healthier by normalizing intestinal function.

The benefits of fiber for weight loss

When creating a diet for weight loss, you should pay attention to eating foods with carbohydrates, fats, fiber and proteins.

Carbohydrates in a weight loss diet

You need to know that not all carbohydrates are good for weight loss. Some of them are more common in the daily diet, for example, baked goods, potatoes, sweets, pasta, rice, chips, etc. They are tasty, but the sugar and starch they contain will certainly be deposited on your thighs in the form of fat deposits. But bread with bran, buckwheat, oatmeal, as well as juices and fruits should be eaten as often as possible.

Proteins in a diet for weight loss

Proteins are very beneficial for the human body. It is worth eating them as often as possible, because the amino acids they contain are irreplaceable for us. There are animals and vegetable proteins. It is necessary to eat them, and equally with plant and animal proteins. If you “save” on proteins, excess fat won't leave, will leave healthy calories from the muscles of the body, which is very harmful.

Fats in a diet for weight loss

Some women, when on a diet, very often exclude fats from their daily diet, because it is believed that this is a direct path to gaining excess weight. But in most cases this is a misconception. Eating foods containing fats is designed to supply our body with nutrients, vitamins, give us energy, and maintain the elasticity of blood vessels. circulatory system and much more. Olive oil, avocado, nuts, fish - all these are recommended products for use. The main thing is to eat them in moderation.

Fiber in a weight loss diet

The most important and most important factor in the struggle for beautiful and slim figure is the proportion of fiber in our diet. It is the content of dietary fiber in products that will help you have healthy weight. Getting into human body, ballast substances gradually absorb moisture, waste and fats and then remove them outside. Metabolism accelerates, rotting and fermentation products, cholesterol and sugar, and most importantly, extra pounds disappear.

Lack of fiber in the body causes many chronic diseases, as well as obesity.

Products containing fiber: diets for weight loss with fiber consumption

The diet in such diets, of course, is very different from the usual daily diet, but its benefits are undeniable.

A gentle diet with foods containing fiber

The proportion of products containing fiber should be 70%.
For better effect It is necessary to exclude the consumption of alcohol, fatty foods, fried foods, sweets and pickles.
As a result, you can easily lose up to 7 extra kg in 30 days.

Strict diet with foods containing fiber

Buy fiber at the pharmacy.
Buy low-fat kefir in the store.
2 tsp. add fiber to 1 glass of kefir and mix thoroughly until it swells.
After 4 hours, repeat this procedure 4 times a day.
Between taking kefir with fiber, you can eat vegetables and fruits in small quantities.
Within 14 days, the effect of this diet will already be noticeable.

Fasting day 1 time per week with foods containing fiber

Buy a liter bottle of kefir at the store.
Divide kefir into 4 parts of 250 g each.
Add 2 tsp. pharmaceutical fiber into each part of kefir.
In 1 day, drink all the kefir at approximately equal intervals.
You can eat vegetables or fruits in small quantities throughout the day.

Products containing fiber: contraindications when using fiber for weight loss

Before using dietary fiber, you should consult with specialists, especially if you have stomach problems or chronic diseases of the gastrointestinal tract, such as gastritis, ulcers, pancreatitis, etc.

Products containing fiber. Video

Anna Krachek | 04/15/2015 | 4101

Anna Krachek 04/15/2015 4101

The health benefits of fiber are difficult to overestimate. Pay attention to products that can provide you with it.

Dietary fiber is essential for normal operation our body. They support the digestive process, create a habitat for beneficial intestinal bacteria, help lower blood sugar levels and lose weight, and also prevent constipation.

People who eat a lot of fiber are less likely to suffer from cardiovascular disease, obesity, and type 2 diabetes. In addition, they live longer.

How much fiber do you need to eat per day to achieve these results? Very little! Daily dose dietary fiber is 25 grams for women And 38 grams for men.

You can get the required amount of fiber if you eat the following foods.

Pears

This fruit is not only very popular all over the world, but also very healthy. In addition to fiber, it contains fruit acids, vitamins C, PP, group B, and essential microelements.

Strawberry

First summer berry tastier and healthier than any dessert. It is rich in vitamin C, manganese, and powerful natural antioxidants. And fiber, of course.

Avocado

Soft avocado is a storehouse of healthy fats, vitamins C and E, and magnesium. Plus, it boasts a high fiber content.

Apples

The fruit we eat all year round, is an excellent supplier of iron, fruit acids, vitamins, antioxidants and fiber.

Raspberries

Flavorful and nutritious, the berries are rich in vitamin C, potassium and manganese, antioxidants and fiber.

Bananas

Bananas are quite high in calories, but they more than make up for this deficiency due to high content potassium, vitamins C and B6, fiber.

And green and unripe bananas contain great amount resistant starch, which performs the same functions as dietary fiber.

Carrot

Crisp healthy root vegetable rich in vitamins K and B6, magnesium, beta-carotene and, of course, fiber.

Beet

Eating beets normalizes blood pressure and increases performance due to large amounts of iron, copper, manganese, potassium and dietary fiber.

Broccoli

Green inflorescences are one of the most healthy products food in the world. Vitamins C, K, group B, folic acid, antioxidants, potassium, iron, manganese, fiber - this is not a complete list useful substances which are found in broccoli.

Popcorn

Don't be surprised, popcorn has healthy ingredients. Including dietary fiber. If popcorn Prepared without oil, it is also quite low in calories.

There are insoluble and soluble dietary fiber and fiber. These fibers are very useful for weight loss, since they are not affected by enzymes in any way, thanks to which harmful waste is eliminated faster and better. Fiber normalizes the functioning of the entire digestive system and improves.

Another advantage of plant fibers is that when they enter the stomach, they become larger due to moisture, filling the stomach and creating a feeling of fullness. And this is also important when losing weight. Next, you will learn how fiber helps you lose weight - foods rich in dietary fiber.

We know that carbohydrates synthesize energy and are essential for the brain. Such types of carbohydrates as: lignin (found in the tissues of woody plants), cellulose (found in plant tissues) and pectin substances (mainly in fruits) are simply not absorbed by the body and are simply removed from it, while cleansing the walls of the stomach.

Such substances are called indigestible carbohydrates, ballast substances or simply fiber.

Fiber can regulate weight by facilitating water exchange in the body. It also helps remove cholesterol from the body. Normalizes the entire metabolic process, and as you know, slow metabolism is a common cause of excess weight.

Thanks to this, the risk of developing gallbladder stones. It is already known: 50g of fiber binds 50g of cholesterol.

Digestible carbohydrates are glucose, fructose, maltose, lactose, sucrose and starch. The body absorbs glucose and fructose best.

Nowadays people are eating much less herbal products, which contain fiber. But now it has become much more products containing a lot of animal fats. Therefore, many suffer from excess weight and are looking for a way to lose weight.

Lack of fiber-rich foods leads to the formation and accumulation of harmful substances in the intestines, they have a bad effect on the mucous membrane and gradually impair the health of the entire digestive system. That's why different tumors appear and excess weight.

Weight Loss and Soluble Dietary Fiber

Pectic substances belong to soluble fibers, these fibers can be found in vegetables, fruits and some algae. When found in plants, these substances give elasticity and firmness to tissues, increase the ability to resist drought and help to be stored longer.

Pectins swell greatly before dissolving in water, and they collect many harmful substances. A diet containing these substances slows down the absorption of glucose into the body and therefore lowers its level in the blood.

When pectins get into colon, they are broken down by microflora there. This way the body maintains the required level of acidity. In addition, in such an acidic environment, harmful bacteria that can lead to any diseases are easily destroyed.

If you eat foods containing these fibers and normalize your microflora, you can easily cope with flatulence.

This fiber is very useful for those losing weight. It slows down the process of digesting food, so your stomach is full longer. This way you can gradually increase the time between meals.

Insoluble fiber for weight loss

Every day, the body enters a large amount of harmful substances with food, water or air, some can be absorbed through the skin. And every day they are excreted by the organs of the excretory system.

To better get rid of feces, the body has a special sponge for the intestines - these are plant fibers that do not dissolve in water. When they enter the digestive organs with food, they retain dangerous substances well.

Food containing a lot of bran will be eliminated from the body in no more than two days. When there are not enough of them in the intestines, the processes of rotting and fermentation begin, due to which many toxins are produced and sent into the body.

Microorganisms appear on the intestinal walls, which large quantities lead to the appearance of ulcers.

When dangerous substances appear in the blood, health becomes noticeably worse, metabolism slows down and excess weight appears. To do this, you need to eat foods with soluble and insoluble fiber every day.

What foods contain fiber?

Sometimes some products contain both soluble and insoluble fiber. For example, an apple: the pulp contains soluble fibers, but the peel contains insoluble fibers. So do beans, flax seeds, etc. Next you can see how much fiber is in 100g of any food:

In vegetables, there is more fiber in pumpkin (1.9g), tomatoes (1.4g), cucumbers (1.2g), zucchini (0.8g), eggplant (2.2g). But the vegetables richest in fiber are beans (7.6g) and peas (8.0g).

In leafy vegetables such as green onions (2.1g), cauliflower (1.8g), cabbage (2.8g).

There is a lot of fiber in dried fruits and fruits: plums (1.9g), grapes (1.8g), apricots (1.8g), pears (2.2g), apples (2.6g), dried apricots (10.1g), raisins (6.8g), figs (18.5g), prunes (9.2g).

To lose weight, include berries and nuts in your diet, for example, gooseberries (2.9g), raspberries (7.4g), black currants (4.2g), hazelnuts (7.7g).

Rye bread is also rich in fiber (7.0g), protein-bran bread (4.0g), and rye-wheat bread (2.0g).

Millet (4.7 g), oat grains (7.0 g), buckwheat (3.7 g) and pearl barley (3.0 g) cereals will increase the content of indigestible carbohydrates, which helps to lose excess weight.

How to properly consume dietary fiber for weight loss

There is an opinion that women need to consume 300-400g of carbohydrates per day, and men 350-500g. But these values need to be reduced as activity decreases, for example, with age. The older a person gets, the less carbohydrates should be.

In order to maintain normal body weight, you need to consume only 30g of fiber daily.

To quickly lose weight, it is not necessary to stick to a diet and eat the same fiber foods every day. Still needed different products, there must be vegetables, herbs, fruits and grains. It is healthier to eat fresh fruits or vegetables rather than cooked ones.

For more effective weight loss Experts have compiled the following proportions:

A quarter should be fruit;
A quarter of greens and vegetables, it is useful to make salads;
A quarter of root vegetables and vegetables, only after heat treatment;
A tenth should be proteins: nuts, dairy products and milk;
Tenth part: sugar, cereals, bread;
The twentieth part is fats, vegetable and animal.

Even without diets, it is worth gradually switching to a different diet so that the body gets used to it. You need to increase the fiber content gradually so that the microflora also gets used to the changes.

Otherwise, heaviness in the stomach and other problems may appear. The main thing is patience, in a month you should reach the desired mark. Don't forget that when you eat carbohydrates, you also need to drink water. sufficient quantity.

Lose weight with oat, wheat and rye bran

Ground bran is brewed with boiling water, left for half an hour, after which the water is drained. The steamed bran can be eaten or added to some dishes, perhaps to cutlets.

Granulated bran is even easier to prepare. They are simply poured with milk or kefir and added to the first dish. To make them more useful, they include cranberries, seaweed and vitamins, so they become even more useful. You can buy these products in a store or pharmacy.

Dietary fiber should be gradually increased, at first brew just 1 teaspoon three times a day. Over a few weeks, increase the amount to 3 tablespoons. After two months of taking it, you need to take a break of 2 weeks. During this time, eat vegetables, fruits and grains.

People usually start losing weight with wheat bran; they contain few calories and the fiber is softer. Start eating bran every day before your main meal.

Rye bran is quickly absorbed by the body; those who like it love it Rye bread. They should also be consumed before meals, or added to already prepared dishes.

U oat bran rough structure, but they easily cleanse deposits from the intestinal walls. If you have never eaten bran before, start with wheat or rye bran, and then gradually move on to oat bran.

Lose weight with foods rich in dietary fiber

Parsley contains dietary fiber, but not only that, it also contains a lot of vitamins and phytoncides, which prevent the processes of rotting or fermentation from starting. To lose weight with parsley, brew 2 teaspoons of greens with 1 cup of boiling water. You need to drink the entire infusion per day.

Carrots contain pectin and fiber, improve the functioning of the entire digestive system, and therefore eliminate unnecessary substances well.

But carrots and carrot juice should not be consumed by those who suffer from gastritis with high acidity, duodenal and stomach ulcers, diabetes mellitus, liver disease, diarrhea and poor thyroid function.

The flax seed shell contains insoluble fiber. Two recipes for losing weight with flax:

You need to grind the seeds and pour ½ cup of kefir into them, and drink them every day for three weeks. The first week, add 1 tsp to kefir. seeds, the second 2 tsp, and the third 3 tsp.
Brew 1 tbsp. l. seeds ½ cup boiling water, cook for 2 hours over low heat, covered with a lid. Drink half a glass every day and an hour before meals for 1-2 weeks. After which you need a break of one and a half weeks.

Contraindications

It is prohibited to consume foods high in fiber for diseases of the gastrointestinal tract, duodenal and stomach ulcers, gastritis and diarrhea.

Take a break!

There is an abundance of coarse fiber in products 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 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 peel, apples, carrots, 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. Most found in cereals, which are eaten for breakfast in the form of porridges, and also in long-term stored vegetable crops 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. Especially noted grocery set with a high fiber content.

Whole grains. IN 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, which is fermented in the large intestine together with the release of 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 dietary fiber, then digestive disorders would not arise and there would be no need to resort to the use of medications (which have, in addition to therapeutic effect, also negative).

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.