Cereals high in fiber. Coarse fiber

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, 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 peas, 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 beans	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
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

Fiber refers to substances that do not dissolve and are not absorbed by the body. At its core, it is ballast that has no nutritional value, but without it, the gastrointestinal tract does not function properly, which causes a lot of health problems. That is why gastroenterologists and nutritionists recommend including fiber-rich foods in the diet.

According to its chemical composition, fiber belongs to the polysaccharides that make up the cell walls of all plants. That is why its main sources are herbs, grains and cereals, seeds, vegetables and fruits.

Fiber, which is often called dietary fiber, is a substance that is indigestible by digestive enzymes. Despite the lack of nutritional and energy value, it is necessary for the proper functioning of the intestines. Without fiber, the existence of useful intestinal microflora is impossible - its surface is considered an ideal environment for their reproduction, and only intestinal bacteria are able to break it down to glucose and other substances.

In the 70s of the last century, it was fashionable to exclude fiber from the diet. However, already in the late 80s, it became clear that fans of products without this substance are ten times more likely than "old-fashioned" consumers of dietary fiber to suffer from cancer. Tumors were found not only in the intestines and stomach, but also in other organs.

It turned out that fiber is the very cornerstone that allows you to protect the body from cancer and other dangerous diseases.

Many people call fiber a natural brush for the intestines and a vacuum cleaner for the whole body. It does not enter the bloodstream, since the size of its smallest particles is still larger than nutrient molecules.

Useful properties of fiber and its effect on the body

Fiber has a positive effect on all organs and tissues of the human body, although when it enters the digestive tract, it is not absorbed into the liquid medium of the body, but undergoes long-term processing by intestinal bacteria and microorganisms. For its complete hydrolysis, a very long time is needed, and most of the fiber leaves the body in an undigested state. However, this is the whole "salt" - due to the special structure and properties of fiber, it has a versatile positive effect on the human body:

The effect of dietary fiber on the human body

It slows down the absorption of glucose in the small intestine, so that after a meal there is no sharp increase in blood sugar. Absorption of carbohydrate occurs gradually over a long period of time.
It absorbs (absorbs) part of the fats, including cholesterol, thanks to which it is possible to save blood vessels from atherosclerosis and get rid of the risk of accumulating excess weight.
It improves intestinal peristalsis, protects it from the adverse effects of toxins and toxins, eliminates the development of fermentation processes, and reduces the risk of damage to the intestinal wall. Fiber plays a major role in stool regulation by increasing stool volume.
Promotes the growth of colonies of beneficial intestinal microflora. Due to this process, strong immunity is formed, nutrients and vitamins are absorbed by the body in full, and the risk of intestinal and other infections is reduced.

Fiber is also indispensable for the process of weight loss.

Fiber swells even in the stomach, so that the feeling of fullness comes faster and lasts longer. This allows you to reduce the amount of portions and reduce the number of meals. Consequently, the total caloric content of the diet decreases.

The main types of fiber

Fiber is divided into two main groups - insoluble and soluble fiber. Their features and properties are described in the table:

fiber group	Substance name	Basic properties, effect on the body
insoluble	Cellulose	Actively absorbs liquid and creates a feeling of satiety, absorbs toxins and toxins, improves peristalsis.
	Hemicellulose	Absorbs liquid, increases the volume of feces, protects the intestines and liver from the effects of toxins. Mechanically removes toxins from the intestinal walls, removes toxins, strengthens the mucous membranes and regulates the degree of absorption of glucose and fats.
	lignin	They regulate the composition of the blood, protect the liver and strengthen the vascular walls, have an antitumor effect, activate peristalsis.
Soluble	Pectin	Regulates the absorption of fats and glucose, envelops the walls of the stomach and intestines, reduces inflammation.
	Inulin	It is considered a probiotic that activates the growth of beneficial microflora. Normalizes digestion and activates peristalsis, regulates stool and promotes weight loss.
	Gums and resins	They bind toxins and slags, neutralize and remove cholesterol and bile acids from the body, purify the blood.

Eating only one type of fiber is impractical. Soluble fiber, for example, protects the intestinal wall from too much exposure to insoluble dietary fiber and prevents them from absorbing too much moisture. Without insoluble dietary fiber, the probiotic properties of soluble fiber are less pronounced.

What foods contain fiber

Nutritionists call champions in the content of plant dietary fiber greens, vegetables, fruits, seeds and roots, fruits and berries. Especially a lot of fiber is contained in their shells, and in the pulp it is present in slightly lower concentrations.

You can find out which products contain such substances in large quantities from the tables.

Table number 1 - fiber in vegetables (g / 100 g of product)

Vegetables	Name of products	Amount of fiber
	Spinach in boiled form	14
	Peas (sashes and grains of milky ripeness)	8,8
	Zucchini and zucchini	6
	Broccoli	5,1
	Brussels sprouts	4,1
	fresh white cabbage	2,2
	Sauerkraut white cabbage	4,1
	Cauliflower	2,5
	Celery greens and stalks	8
	baked potatoes	3
	Boiled beets	1
	Carrot	1,7
	tomatoes	1,4
	cucumbers	0,7
	Onion	1,6

Table No. 2 - fiber content in fruits and berries (g / 100 g of product)

Fruit	Name of products	Amount of fiber (g)
	Blueberry	8,8
	Dried dried apricot halves	8,5
	Raspberry fresh	8
	Fresh apricots with pit and skin	8
	Dried plums (prunes)	6
	Fresh pear with skin	5,5
	Banana	3,1
	Fresh strawberries	3
	Fresh apple with skin	4,5
	Avocado	5,6
	Cranberry	8
	Watermelon	2,8
	cherry fresh	4,5
	Canned pineapple	0,8

Table number 3 - fiber content in cereals and legumes (g / 1 glass of cereal)

Table number 4 - fiber content in pasta (g / 1 glass of product)

Table No. 5 - fiber content in bread (g / 1 serving-slice)

Table number 6 - fiber content in nuts and seeds (g / 1 glass of product)

Seeds and nuts	Flax-seed	54
	chia seeds	110-130
	Peanut	16
	sunflower seeds	15,2
	almond nuts	7,2
	pistachios	3,6
	pecan nuts	5,4
	Pumpkin seeds	8,4
	Cashew nuts	6,4
	walnut kernel	14
	boiled corn	4
	corn popcorn	2,1

To increase the benefits and replenish the body's need for nutrients and vitamins, it is recommended to include foods from each group in the diet daily. This means that the daily menu should contain vegetable dishes, cereals, salads and vegetable side dishes, nuts, seeds and bread, dishes from berries and fruits.

Daily fiber intake: deficiency and excess and their consequences

The daily amount of fiber is determined individually, but most nutritionists advise eating at least 35 grams of dietary fiber per day. In this case, the proportion of insoluble fibers should be slightly lower than soluble (ratio 2/3). If there was not enough dietary fiber in the diet before switching to such a diet, it is worth gradually increasing their amount. In this case, several problems can be avoided:

constipation
exacerbation of chronic diseases of the gastrointestinal tract;
flatulence;
body dehydration.

At the initial stage, the amount of fiber per day should be about 5-15 g. If the digestive system is functioning normally, the daily dose of dietary fiber can be increased by 5-7 g per day until the daily dose reaches the recommended value. When eating a large amount of dietary fiber, the body will need up to 2.5 liters of water daily, because fiber absorbs a lot of fluid, and if it is lacking, constipation may occur.

The lack of dietary fiber in the diet leads to dysbacteriosis and intestinal dysfunction, general intoxication and reduced immunity, and sometimes to cancer. An excess of fiber in the diet is also dangerous. If a large amount of fibers, especially coarse insoluble ones, are added to dishes, there is a possibility of inflammation of the mucous membrane of the stomach and intestines, chronic constipation. Remember, everything needs a measure.

Be sure to read about it

Dietary fiber is almost not cleaved when passing through the gastrointestinal tract, but is utilized by the intestinal microflora. Fiber, adsorbing water, increases the volume of feces, so that they move faster through the intestines, which in turn reduces the risk of constipation and normalizes the functioning of the digestive tract. It is believed that due to the rapid movement of waste, the likelihood of colon cancer is reduced. In addition, we recall that despite the fact that fiber contains a very small amount of calories, it is voluminous, and this gives a feeling of satiety and helps to reduce the total amount of food consumed and control your weight. In addition, fiber reduces the level of cholesterol and insulin in the blood.
The American Dietetic Association recommends eating 25-35 grams of fiber daily 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
Sweet cherry	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, after washing, to cut off the peel from apples, pears, cucumbers, etc. 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 diphenine (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.

When compiling the table, data from the USDA National Nutrient Database website (http://ndb.nal.usda.gov/) were used.

Fiber and products containing it.

In this article, we will talk about fiber and its benefits for the body. And also we will highlight products with maximum and minimum content.

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

Fiber is a polysaccharide that, when completely broken down, yields glucose. It creates the basis of cellular tissues, one might say, the same as cellulose. They enter the human body only through foods of plant origin in the group of carbohydrates that are not digested by gastric juice. Dietary fibers can be conditionally divided into two types: "coarse" and "soft".

To the first, you can make those products that contain cellulose. And the "soft" ones 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 bringing maximum self-interest to the food system. Due to the fact that the fibers have a coarser structure, they linger in the stomach, thus, the feeling of hunger disappears and a feeling of imaginary satiety comes. As practice shows, in this case, a person will need less food and then it is easier to follow a diet, and this contributes to a radical decrease in body weight, due to its purification.

Fiber perfectly copes with the problem of constipation, which is dangerous for its intoxication. Also, one of the advantages is the ability of fiber to absorb from the body from 8-50% of carcinogens, thus acting as a prophylaxis for intestinal cancer.

Despite the fact that due to its rough construction, the fiber passes the entire food chain with little or no change, but along the way it does a lot of useful work. This substance is of great importance for weight correction 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 it helps the active work of organs and its vital activity.

What is the norm 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 of 10 years old to consume at least 20 g of fiber per day.

For those who want to say goodbye to extra pounds, the daily norm 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 urban person is used to more gentle food. If you abruptly switch to proper nutrition with the use of foods that include “coarse” fiber, you can get bloating and indigestion.
During heat treatment, the structure of the fibers expands, thus, to some extent, it loses its useful detoxification qualities, therefore it is recommended to consume vegetables and fruits in their raw form. But if your body reacts negatively when eating raw food, then the best way out of this situation would be to steam the dish or let it go a little, trying to leave the vegetables a little undercooked.
For an expectant mother, fiber should be a significant part of the diet. At a minimum, this is useful in the last months of pregnancy, since 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 the “position”.
Also, for pregnant women, fiber is useful in that during this period, women often have an inadequate rise in blood glucose levels, a decrease in insulin sensitivity, which can later lead to diabetes in pregnant women. This anomaly is detrimental to life, both for the future baby and for 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 rate, divided into parts and consumed before basic meals. But we must 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

Looking at fiber from a dietary standpoint, there are many advantages to take away, for example, the inability to digest fiber provides a significant advantage for overweight people. At a minimum, despite the fact that the body does not receive a gram of energy from fiber, but at the same time not a drop of calories! Therefore, fiber is extremely important in the diet of proper and healthy nutrition, for normalizing weight and cleansing 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 beat off appetite. But swallowing pills is not at all necessary, 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 into themselves and improving bowel defecation, taking toxic substances and harmful acids with them.

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, foods rich in fiber, often contain a huge amount of vitamins and minerals, and few fats and calories, which by itself explains the benefits of these products for weight loss.
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, it is justified with a "sitting" lifestyle, and dietary habits, which includes fast food.

For the prevention and treatment of constipation, fiber is a must! 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 it wraps and softens the hard fractions of the stool. In addition, fiber increases the amount of feces, which helps to speed up 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 abdominal cramps, 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 performance of the sorbent.
Prevention of constipation with the help of dietary fiber is also necessary during pregnancy and at a young age. Proper nutrition of the child, can eliminate the development of his constipation.

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 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 satiety. 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 takes care of his health must definitely cleanse his body with the help of vegetables, fruits, berries. This is because they contain such a substance as fiber. With its ability to absorb all bad substances, and how the sorbent removes from the body. If you do not follow the timely cleaning of the body, there may be the most unpleasant consequences. After all, many diseases begin precisely with metabolic disorders and intoxication of the body.

Foods with the highest levels of fiber include:

cabbage, Brussels sprouts, cauliflower
Broccoli
Carrot
Beet
Corn
Green beans
Onion
tomatoes
Potato with skin
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. Getting the daily dose is not so easy, but thanks to bran and some additives, 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. Is it necessary to use dietary supplements to feel full and comfortable if everything you need is “at hand”?

The most primitive fruits, it would seem at first glance, will ensure the activation 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 "main" vegetables and fruits:

Foods high in pectins: list, table

Pectin is considered a "orderly" for the body, and he has every right to bear this title. Because it has great health benefits. A miracle sorbent is often used in cooking, medicine, and even to create 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, the source of problems is a metabolic disorder. The impact of malnutrition extends not only to violations of the housing and communal services, but also worsens the condition of the pancreas, the cardiovascular system. Also, first of all, the liver and kidneys suffer.

Pectin favorably in the role of "cleaner" helps to cleanse the body of harmful substances, toxins, cholesterol. Thus, it optimizes the metabolism in the body.

Source products with a high content of pectins, first of all, increase 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, they also reduce the rate of absorption of carbohydrates! The daily norm of pectin is 18g.

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

Apples and natural marshmallows, also apple jam
All types of citruses, but they should be eaten not only with a peel, but also with a white "skin"
Pumpkin even boiled
Carrot
Cabbage, especially a salad of apples, fresh carrots and cabbage, is very useful, and is ideal for those who want to lose weight
Pears and quince
Beet
Most berries: cherries, plums, sweet cherries, blackberries, blueberries
Attention can not be bypassed grapes of all types

What is the danger of a lack of fiber in the diet?

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

The fact is that we mainly eat food after heat treatment, in which 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 the housing and communal services
Decreased immunity
Increased risk of heart disease
Tendency to obesity, due to frequent feelings of hunger
Sugar levels may be higher than normal

The most unique thing about fiber is that it contains silicon - this is the most important trace element that can attract various viruses and harmful toxic substances to itself.

Fiber-Free Products: List, Table

Definitely, fiber is and always will be an integral part of a healthy diet. But there are unique cases in which the intake of fiber approaches a minimum, for example, 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 containing minimal fiber intake.

As you follow the diet, it is worth adding meat to your diet, especially meat after heat treatment! Also, it is worth doing with vegetables and fruits, for example, tend to use conservation. In any case, the diet allows you to lose weight and helps improve stools.

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 simply peel the peel, since it contains the largest amount of building material. This applies to all fruits.
As for vegetables, preference should be given to seedless, soft. Peel potatoes from skin. 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 chopped, white bread.
Also, in your daily menu you need to add products of animal origin, fish. Because they don't have fiber at all.
Sour-milk products in minimum consumption are also allowed.
Milk

What is the difference between bran and fiber: comparison

Bran and fiber, due to their benefits, without any doubt, are at the forefront of the healthy diet of modern generations. Compare, of course, these two substances, just like comparing pectin and an apple. The point is this:

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

For example, in 100 g of bran there are 250 kcal, and in the fiber itself - a maximum of 35 kcal. This is due to the fact that in addition to the function of the “sponge”, which is performed directly by the fiber itself, bran also carries protein, AA, starch and vitamins. And this is what gives the bran incredibly healing and beneficial qualities. And also, this is the most widely available product that will provide the daily requirement of dietary fiber.

Fiber, originally, is a dietary fiber from which all plant tissues are built. It is part of vegetables, fruits, berries and bran. Fiber is essential 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 positive effect on the microflora of the stomach, helps to improve immunity and overall health. It is a part of almost all products of plant origin, 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:

peptic 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 get, there are cases of an overabundance of the product in the body, which does not bring 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

The table below shows which foods are high in fiber. Data are given in grams per specific volume.

Fruit	Volume
Blueberry	1 glass	8.8
Dried apricots	10 halves	8.5
Raspberries	1 glass	8.0
Apricot	10 pieces	8.0
Prunes	10 things	6.0
Pear (required with skin)	1 medium	5.5
Apple (required with skin)	1 medium	4.4
coconut flakes	1 tablespoon	3.4
Banana	1 medium	3.1
Orange	1 medium	3.1
Strawberry	1 glass	3.0
Avocado	1/2 medium fruit	2.8
Watermelon	1 small slice	2.8
Peach	1 medium	2.3
Cranberry	1/4 cup	2.0
Figs (dried)	2 medium	1.6
Melon	3 standard pieces	1.5
Cherry (fresh)	10 things	1.2
Raisin	60 stuff	1.0
Grapefruit	1/2 medium	0.8
Pineapple (canned)	1 glass	0.8

Grains, cereals, pasta	Volume	Amount of fiber in grams
Bulgur (cooked)	1 glass	9.6
	1 glass	7.6
	1 glass	7.4
Spaghetti (boiled)	1 glass	6.3
Barley and barley porridge (boiled)	1 glass	6.0
egg noodles	1 glass	5.7
Flakes with bran	3/4 cup	5.3
Bread with bran and oats	1 small bun	5.2
Oatmeal (boiled)	1 glass	4.0
Popcorn	3 glasses	3.5
Brown rice (cooked)	1 glass	3.5
Rye bread	1 piece	1.9
White bread	1 piece	1.9
White rice (cooked)	1 glass	1.8

Legumes, nuts, seeds	Volume	Amount of fiber in grams
Peas (boiled)	1 glass	16.3
(boiled)	1 glass	15.6
Dark (boiled)	1 glass	15.0
Flax seeds	1/4 cup	13.5
Lima beans (boiled)	1 glass	13.2
Chickpeas (cooked)	1 glass	12.0
	2 tablespoons	11
canned beans	1 glass	10.4
Peanut	1/4 cup	4.0
Sunflower seeds	1/4 cup	3.9
Almond	23 things	3.5
pistachios	50 things	2.9
pecan nuts	20 things	2.7
	1/2 teaspoon	2.5
Pumpkin seeds	1/4 cup	2.1
Cashew nuts	1/4 cup	1.6
Peanut butter (homemade)	1 tablespoon	1.5
Walnuts (shelled and chopped)	1 tablespoon	1.1

Vegetables	Volume	Amount of fiber in grams
Green pea	1 glass	8.8
Spinach (cooked)	1/2 cup	7.0
Zucchini (raw, finely chopped)	1 glass	6.0
Broccoli (boiled)	1 glass	5.1
Turnip (boiled)	1 glass	5.0
Brussels sprouts (boiled)	1 glass	4.1
	1 glass	4.1
Corn (boiled)	1 glass	4.0
Eggplant (baked)	1/4 medium	4.0
Potato (baked with skin on)	1 small	3.0
Beets (boiled)	1 medium	3.0
Rhubarb (boiled)	1/2 cup	2.9
tomato paste	1/4 cup	2.7
Cauliflower (boiled)	1 cup	2.5
White cabbage (fresh)	100 grams of cabbage	2.2
Olives (green and black)	10 things	2.0
Celery (stalk chopped)	1/4 cup	2.0
watercress	1 glass	2.0
Carrots (raw)	1 medium	1.7
Tomatoes	1 medium	1.4
green onion	1/4 cup	0.8
Cucumber (with skin)	1 medium	0.7
Parsley (chopped)	1 tablespoon	0.3
Onion	1 tablespoon	0.2

This table shows quite clearly what foods have a lot of fiber. However, she does not say anything about which of these products should be preferred in order not only to saturate the body with plant fibers, but actually benefit it.

After all, a situation can always arise when you treat one thing and cripple another. When the saturation of the body with vegetable fiber with the help of products that also carry a large number of unhealthy compounds will do the body more harm than good.

So we need to revise our table of fiber-rich foods, and leave only foods that are definitely useful for both weight loss and general health improvement. After all the necessary abbreviations, the table will become significantly shorter and will look something like this:

berries;
flax seeds, chia and other seeds;
peanut butter;
all types of cabbage;
root crops and tubers;
any nuts;
peas and other legumes;
avocado;
tomatoes and cucumbers;
any greenery.

Why did these foods, rich in plant fibers, remain in the table?

First of all, all foods that are high in carbohydrates were removed from the list, since. So in bulgur or spaghetti there can be as much fiber as you like, but these products are not suitable for losing weight and maintaining health.

In addition, fruits and were crossed out, since it contains too much, which is one of the most harmful "natural" compounds for the human body.

As a result, only berries were left in the table, in which there is a lot of fiber and little fructose. As well as avocados, in which there is no fructose, but there is a lot of fat useful for the body. For the same reason (rich in healthy fats), peanut butter was added separately to the table.
Also on the list are foods with fiber for the intestines, such as cucumbers and tomatoes.