Nutrition plays one of the main roles for the normal functioning of the body. Man on chemical level consists of what is eaten. His physical and emotional well-being directly depends on the quality of food.
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Fiber is an essential component of a healthy diet. Its deficiency leads to disorders of the gastrointestinal tract and metabolism, diseases of the cardiovascular and immune systems.
- 1. Lignin is a complex substance that makes up the lignified membrane of plant cells. High-strength material made from lignin fibers is used in construction and chemical production, and powder made from such fiber is used in medicine.
- 2. Cellulose is the basis of the plant cell shell. It is used in food industry as an additive, as well as in the production of textiles, paper and varnishes.
- 1. Hemicellulose is a component of plant seeds and seeds. Digests almost completely - up to 95%.
- 2. Pectins are found in fruits. They play the role of an adsorbent - they bind and remove heavy metal salts and toxins from the body.
- 3. Gums are formed in the plant during photosynthesis. The high content of gums is found in the nutritious juices of trees. These biologically active components reduce irritation of the tissues of the gastrointestinal tract.
- 4. Mucous substances are found in plant seed coats, roots and leaves (plantain). They have an enveloping effect.
- 5. Inulin itself is not digestible; it is a source for fructose in the food industry. A strong prebiotic involved in restoring the bacterial balance of the intestine.
- constipation;
- cholelithiasis;
- disturbance of intestinal microflora (dysbacteriosis);
- diabetes mellitus type II (slows down the absorption of carbohydrates);
- colitis and enterocolitis;
- dyspepsia;
- diarrhea;
- viral hepatitis.
- meat;
- milk;
- fish;
- eggs.
Show all
What is fiber
The original human diet consisted of plant elements - grains, nuts and tree fruits. Later people They took up vegetable growing, and with climate change, hunting and raising livestock. Nowadays it is difficult to imagine cooking without meat and dairy products, which often completely replace a full meal. An unbalanced nutritional system is the cause of many diseases of civilization: strokes, heart attacks, cancer.
Plants and all their parts contain coarse fibers that are not digested in the stomach. Back in the 2nd half of the 20th century, scientists considered these components to be food ballast. More recent research (1980s) found that plant foods also included soluble fiber. The process of their breakdown begins in the stomach and ends in the human intestine, where it is processed by beneficial microflora.
Types of dietary fiber
Not all fiber is the same in its properties. Its main types are conventionally divided into digestible and indigestible.
The first group includes lignin and cellulose:
Soluble fibers include hemicellulose, pectins, gums and mucilages, and inulin.
Useful properties
The wide range of positive effects of fiber allows this substance to be used to prevent and treat a number of ailments, such as:
Fiber has positive influence when used for weight loss, it lowers blood cholesterol levels and improves intestinal function.
What products contain
The list of foods containing large amounts of fiber is wide. It includes vegetables, fruits, grains and nuts. Legumes contain not only a large amount of protein, but also indigestible fiber.
Wheat, rye and oat bran are also considered fiber-rich foods. A low percentage of dietary fiber is found in clarified vegetable and fruit juices without pulp.
| Name | Fiber content in grams (per 100 g of product) |
Wheat bran | |
Cocoa powder | |
White mushroom (dried) | |
Oat bran | |
Rye wallpaper flour | |
Peeled rye flour | |
Lentils | |
Durum wheat varieties | |
Seeded rye flour | |
Soft wheat varieties | |
Pistachios | |
Buckwheat flour | |
Wheat flour | |
Prunes | |
Barley groats | |
Oatmeal | |
Pearl barley | |
Whole grain bread | |
Wheat flour, grade II | |
Walnut | |
Boletus | |
Oat flakes "Hercules" | |
Fresh peas | |
Russula | |
boletus | |
Pasta made from grade I flour | |
Sunflower seeds | |
Oatmeal (flour) | |
Corn grits | |
Black currant | |
Chocolate candies | |
Wheat groats | |
Oat flour | |
Jerusalem artichoke | |
Corn flour | |
Brussels sprouts | |
Rowan chokeberry | |
Buckwheat porridge | |
Pine nut | |
Premium flour pasta | |
Where is there no fiber?
Coarse fibers are not found in foods of animal origin. These include:
There is almost no fiber in bread products made from premium flour.
This does not mean that these products should not be eaten. But a diet based on foods without fiber causes problems in the digestive tract.
On packages, fiber content is indicated after carbohydrates.
Required volume (daily value)
In young children, the intestines are not yet adapted to roughage. Up to 6 months they are fed with mother's milk, after which they begin to introduce fruit and vegetable purees. By age 3, your baby should be getting about 19 grams of fiber daily. By the age of 13, the norm gradually increases to 26 g for girls and to 31 g for boys. During adolescence, the value is 34-38 g.
The best way to consume fiber is natural. The more diverse the plant components of the diet, the more more benefit the child will receive.
The baby will happily eat a sweet apple, banana or pear. Whole grain porridge can be decorated with pieces of fruit, berries and nuts.
Pregnancy period
The body of a pregnant woman is sensitive to the hormonal changes that occur in it. During this period, nutrition is taken especially carefully. An increased content of indigestible fiber - up to 70 g per day - leads to improper bowel function, increased gas formation and cramps. A balanced intake of fiber-rich foods will help avoid pregnancy diabetes and constipation.
Sources of fiber are fruits and whole grain cereals. Bran makes stool easier. Their use is combined with active fluid intake.
It is also important for a nursing mother to adhere to a diet. Apples, raisins, celery, cucumbers and carrots will replenish your supply of vitamins, fiber and will not cause allergies. Prunes, cabbage, radishes, and legumes can cause bloating in the baby's tummy. The presence of pieces of fruit skin (apples, tomatoes) in a child’s stool should not be a concern: coarse fibers are not digested and act as a cleansing agent.
The benefits of fiber are beyond doubt. But, like any nutritional element, dietary fiber provides it only with reasonable consumption.. Excess hard fiber causes indigestion, constipation and flatulence. In case of exacerbations of peptic ulcers of the digestive system or intestinal infections, fiber intake is temporarily stopped or reduced. After recovery, they gradually return to a normal diet under the supervision of a doctor.
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Fiber is dietary fiber consisting of complex carbohydrates. These are food components that are not digested digestive enzymes in the human stomach, but are processed by beneficial intestinal microflora.
Fiber cleanses the intestines well of food debris, waste products and toxins; it is considered an essential element in a healthy diet and has many beneficial properties.
If the body is not periodically cleansed, slagging occurs, which threatens the development of various problems with the gastrointestinal tract, a sharp decrease in immunity, allergies and skin irritations. By the way, many skin problems - acne, pimples, oiliness, seborrhea - are the result of unclean intestines. In this article you will learn which foods contain fiber.
Useful properties
So, what are the benefits of food? rich in fiber? Basics useful property– improves digestion and prevents constipation. This is especially important for pregnant women and breastfeeding women.
During pregnancy, it is very important to establish proper functioning of the gastrointestinal tract so that the fetus does not experience pressure from the intestines. And during breastfeeding, a hormonal imbalance occurs in the female body, and the level of glucose in the blood increases slightly.
A sufficient amount of fiber helps keep sugar levels normal and get rid of bad cholesterol.
Fiber is a must for people who want to lose weight. overweight. There is an interesting nuance here: food rich in fiber needs to be chewed longer, which means that the brain receives a signal of satiety much earlier; you simply don’t want to eat more.
What types are there?
Dietary fiber is divided into 2 types:
- Soluble.
- Insoluble.
Soluble fiber is fiber that can dissolve in liquid. The following foods contain this type of dietary fiber: fruits (apples, pears, peaches, citrus fruits), legumes (lentils, peas), grains (oats, barley, rye). The most famous component of such fiber is pectin. What does this substance contain? Pectin is found in apples, red and black currant, citrus fruits, that is, in those fruits and berries from which it is good to prepare a variety of jelly-like dishes (for example, natural apple marshmallow- healthy food).
Insoluble fiber is essential for proper intestinal motility.
They do not dissolve in liquid and cleanse the intestines perfectly and quickly. This type of fiber is contained in all types of cabbage, greens, beans, nuts, and bran.
What foods contain these food components?
So, you are convinced that fiber is very important for our body. Let's find out more about which foods contain fiber.
A lot of fiber is found in vegetables, fruits, legumes, and grains. Products containing plant fiber:
- Of course, vegetables: tomatoes, cucumbers, cabbage, carrots, beets.
- Fruits: pear, grapes, apple, peach, fig.
- Dried fruits: raisins, prunes, dried apricots.
- Very high amount of dietary fiber, oatmeal, bran.
Please note that foods containing fiber must be consumed fresh. During heat treatment, the fibers are modified and lose their valuable properties.
List of products by amount of these beneficial fibers:
- legumes – 13%;
- white rice and wheat – 9%;
- oats and barley – 8–10%;
- almonds, hazelnuts, walnuts – 12–16%;
- fresh vegetables – 3–7%;
- berries (fiber is found in large quantities in raspberries and blackberries) – 2–6%;
- fruits and citrus fruits (record holders are bananas and peaches) – 6–11%.
Consumption rate
Improving the children's menu
It’s good when a child eats absolutely everything, but this is rare. But fiber is also very important for a child’s body, since dietary fiber prevents the occurrence of dysbacteriosis and helps cope with constipation.
When should you start including fiber-containing foods in your child's diet? Answer: from 9 months. Children aged 9 months to 3 years need to eat about 19 grams of fiber every day, and after 8 years - 26 grams. Remember that food must be natural, without any additives. Try to adhere to the following recommendations:
- Add vegetables and fruits little by little to different dishes for breakfast, lunch or dinner.
- From 9 months, start complementary feeding with a variety of cereals that are rich in fiber: corn, oatmeal, buckwheat.
- It is best to avoid sweets altogether. Make it a rule to place a plate with a variety of fruits in a visible place between meals. Believe me, the result will not take long to arrive. Instead of cookies, rolls, sandwiches, the child will snack delicious slices fruit.
Side effects and contraindications
Fiber is very beneficial for proper operation intestines. But everything is good in moderation. It is not recommended to immediately consume a lot of foods containing dietary fiber. Such food can lead to problems such as flatulence, bloating or intestinal spasms.
Fiber should be introduced into the diet gradually. At the same time, it is very important to establish drinking regime so that there is enough fluid in the intestines. If you do not follow this rule, the abundance of dietary fiber can cause indigestion or volvulus. The optimal amount of water per day is 2–3 liters.
The right choice
Stores offer us a wide selection of a wide variety of vegetables and fruits all year round.
But it is worth remembering that not all of them are equally useful. Avocado, mango, pineapple, bananas are grown too far from our place of residence. They take a long time to transport, they are collected immature and treated with chemicals to preserve their presentation.
The best choice is seasonal vegetables and fruits that have ripened in the area where you live. They are much healthier and more nutritious than overseas wonders. Try to buy products from trusted suppliers, ask for quality certificates, and even better, grow crops on your own plot. This way you will definitely be sure of freshness and quality.
Fiber in foods actually plays a very important role in the body.
If it is not enough, problems with the stomach and intestines begin, a person gains weight and cannot get rid of it for a long time, various rashes appear on the skin, allergies appear and depression torments.
Eat right yourself, teach your children to eat healthy food from an early age. Remember that many diseases will not appear at all if you take care in advance to follow the simplest rules.
Dietary fiber is almost not subject to breakdown when passing through the gastrointestinal tract, but is utilized by the intestinal microflora. Fiber, by adsorbing water, increases volume feces, due to which they move faster through the intestines, which in turn reduces the risk of constipation and normalizes the functioning of the gastrointestinal tract. By moving waste quickly, it is believed that colon cancer is less likely to occur. In addition, let us remind you that despite the fact that fiber contains a very small amount of calories, it is voluminous, and this gives a feeling of fullness and helps to reduce the total amount of food consumed and control your weight. In addition, fiber reduces cholesterol and insulin levels in the blood.
Doctors from the American Dietetic Association recommend eating 25-35 grams of fiber daily to prevent chronic diseases. To analyze your diet and create a healthy menu, you need to consider the fiber content of 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 |
| Marshmallow | 1 |
| Figs (fresh) | 2,9 |
| Figs (dried) | 9,8 |
| Zucchini | 0,3 |
| White cabbage | 2,8 |
| Potatoes (boiled, without skin) | 1,8 |
| Buckwheat porridge | 2,7 |
| Semolina porridge | 0,8 |
| Oatmeal porridge | 1,9 |
| Wheat porridge | 1,7 |
| Pearl barley porridge | 2,5 |
| Barley porridge | 3,8 |
| Cranberry | 4,6 |
| Gooseberry | 4,5 |
| Dried apricots | 7,3 |
| Lemons (without peel) | 2,8 |
| Raspberry | 6,5 |
| Tangerines | 1,8 |
| Pasta (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 |
| Hazelnuts, hazelnuts (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 |
| White rice, medium grain (cooked) | 0,3 |
| Wild rice (cooked) | 1,8 |
| Rowan chokeberry | 2,7 |
| Lettuce | 1,3 |
| Beetroot (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 |
| Protein-bran bread | 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 Crisps” made from whole grains, which are now on sale everywhere, are very healthy dietary product. In addition to proteins and minerals, bread rolls contain large quantities of ballast fibers. To satisfy daily requirement body in coarse fiber, you need to eat only 150 grams of dry bread. The same amount of fiber is contained in 6 loaves 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 eating the whole fruit. It is known that vapel, 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 compared to peeled ones, it is still recommended to remove the peel from apples, pears, cucumbers, etc., after washing them first. before you eat. Especially if the fruits and vegetables were bought in a store and not grown in your garden. The fact is that the peel can accumulate various harmful substances, if any were used in their cultivation. In addition, the surface of “store-bought” 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 that, partially entering the blood, help 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 liquid, increasing the volume of stool, and thereby contributes to the normal functioning of the gastrointestinal 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 needed for health. Therefore, for an optimal ratio of soluble to insoluble fiber, include a variety of vegetables, fruits, grains and legumes in your diet.
Dietary Fiber Recommendations and Some Cautions
When eating foods rich in plant fiber, 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 to 2-2.5 liters
A sudden transition to increased consumption of vegetables and fruits can cause flatulence and diarrhea.
For patients with colitis, ulcers, proctitis, it is better to limit the consumption of foods with high content plant fibers.
Prunes, beets and carrots are especially useful for constipation. However, people suffering from spastic constipation are better off eating vegetables and fruits pureed or pureed.
Remember that dietary fiber can increase bloating. People with a tendency to flatulence should exclude foods such 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/) was used.
You can find out what fiber is and what foods contain it by reading our article. Fiber is a unique type of dietary fiber that is transformed in the stomach into sucrose molecules and, without decomposing, is excreted from the body. Fiber should be an essential part of our diet. An adult should eat about 20-30, but not less than 15 grams of fiber every day. If a person is busy physical labor or is fond of sports, his body’s need for fiber increases to 40 grams per day.
Sources of fiber are common foods and artificially synthesized food additives (BAS). It is better to divide your daily fiber intake into several meals. The absorption of fiber by the body is influenced by several factors: this is the general state of health, the quality of the products, and the method of their preparation (during heat treatment, the fiber softens, and it is easier for the body to absorb it).
The benefits and harms of fiber in nutrition
Into the diet modern people includes few products rich in coarse fibers. We increasingly prefer to eat out somewhere (fast food), ready-made frozen foods and restaurant dinners, forgetting about vegetables and fruits. Meanwhile, even the highest quality nutritional supplements will not help compensate for the deficiency of fiber obtained from natural foods.
Excess weight, diseases of the cardiovascular system and - this is the deplorable result of an unhealthy diet low in coarse fiber. Fiber stimulates digestion and intestinal peristalsis - it is easier for the body to eliminate undigested food residues when there is fiber in the diet. When there is a shortage of it in the intestines, fermentation processes begin, which leads to constipation and flatulence.
However, for the health of the body it is important to eat varied and at the same time moderate. Too much large number Coarse fiber in the diet interferes with the absorption of other beneficial substances coming from food. Once in the digestive system, fiber tends to increase in size at least twice. Some products containing fiber (for example, bran) can increase 5 times.
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The minimal consequences for the body that result from uncontrolled consumption of coarse fibers are disturbances in the gastrointestinal tract and bloating. If you decide to enrich your daily diet high fiber foods, start gradually, start with small portions and gradually increase your fiber intake to normal.
Although fiber is digested and absorbed slowly, it is difficult to overestimate its benefits for our body:
- it normalizes the work of the housing and utilities complex;
- supports intestinal microflora, thereby increasing its peristalsis;
- promotes weight loss as it slows down the absorption of proteins, fats and carbohydrates;
- helps cleanse the intestines of waste and toxins;
- helps remove harmful substances and heavy metals from the body;
- prevents cardiovascular diseases and diabetes.
Main types and characteristics of fiber
Fiber is divided into two types:
- Soluble - has a relatively gentle effect on the digestive organs; in the intestines it turns into a viscous gel-like substance, which slows down the absorption of food and reduces. Soluble fiber is found in foods such as: carrots, apples, broccoli and cabbage, citrus fruits, wholemeal flour, cereal crops(oats, barley and rye), legumes (peas, beans, lentils), various berries, sunflower seeds).
- Insoluble fiber has the opposite effect - it swells when it enters the stomach and intestines, thereby speeding up the passage of food through the gastrointestinal tract. This is what determines the mild laxative effect of fiber. In addition, insoluble fiber restores intestinal microflora and normalizes the functioning of the gastrointestinal tract. Insoluble fiber is found in bran, legumes, peels of vegetables and fruits, shells of cereal plants, nuts and seeds).
If we consider the types of fiber in more detail, we can distinguish the following types:
- pectins (intercellular carbohydrates),
- gums (walls and seeds of tropical plants),
- cellulose (plant cell walls),
- mucus (plant seeds and algae),
- hemicellulose,
- lignin
Video
What foods contain fiber (table)?
Every person who cares about their health should know foods rich in fiber in order to include them in their diet daily. IN general outline we can say that plants, their leaves, fruits, stems, tubers and roots are rich in fiber. Sources of plant fiber content are cereals, vegetables and fruits, berries and nuts.
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The foods richest in fiber include:
- buckwheat;
- oatmeal;
- whole grain bread and bakery products with bran.
To make it more convenient for you to plan your daily diet and make a shopping list, we have compiled a convenient table. Now you will know which foods contain a lot of fiber. You can print the chart and hang it in your kitchen, and it is also convenient to take with you while shopping.
| Foods rich in plant fiber | List of High Fiber Foods |
|---|---|
| Cereals and grain-based products contain the most fiber | Whole wheat and bran breads, whole wheat pasta, oats, brown (unrefined) rice. |
| Vegetables | Beetroot, avocado, white cabbage, cauliflower, broccoli and Brussels sprouts, corn, carrots, green beans, celery root, onion, bell pepper, green peas, potatoes with skin, sweet potatoes, pumpkin, tomatoes, zucchini and eggplant. |
| Legumes | Beans, lentils, soybeans. |
| Nuts and seeds | Almonds, cashews, walnuts, hazelnuts, peanuts, pistachios, pumpkin and sunflower seeds. |
| Fruits | Apples, dried fruits (dried apricots, raisins, prunes, dates), apricots, bananas, melon, grapefruit, peaches, oranges, pears, plums, raspberries, strawberries. |
| Green | Lettuce, parsley, dill, green onion, fennel, asparagus, celery, spinach. |
There are products that do not contain coarse fibers. These include all food of animal origin: meat and fish, dairy and fermented milk products and cheeses. Such products are not considered fiber.
If you want to get the maximum health benefits from fiber, try to eat it along with foods that contain beta-carotenes, vitamins E and C. Try to get fiber from a variety of sources, making sure that all foods containing this substance are included in equal amounts in your diet. Fiber is contraindicated in infants and people with gastrointestinal diseases. Fiber is an essential component of a modern healthy diet. Include it regularly in your diet, and you will soon notice an improvement in your health.
Fiber rich foods list
Berries and fruits rich in fiber
So, what foods contain large amounts of fiber - let's look at the five berries and fruits that contain greatest number dietary fiber.
Fiber: 6.7 g per 100 g.
Avocado contains: vitamins C, E, B6, B9, K, potassium.
The fiber content of avocados varies depending on the variety. There is a difference in dietary fiber content and composition between bright green, smooth-skinned avocados and smaller, darker avocados. Bright green avocados with smooth skin contain: to a greater extent insoluble dietary fiber than smaller, darker fruits. In addition to dietary fiber, avocados are rich in fiber, which helps and reduces the risk of developing cardiovascular disease.
Fiber: 3.6 g per 100 g.
Crunchy, sweet and delicious, Asian pears are high in dietary fiber but also rich in omega-6 fatty acids (54 mg per 100 g), associated with healthy cells, brain and nervous function (). American Heart Association recommends that at least 5% to 10% of calories come from foods containing omega-6 fatty acids.
3. Berries
Fiber in raspberries: 6.5 g per 100 g.
Raspberry contains: vitamins A, C, E, K, B9.
Dietary fiber in blackberries: 5.3 g per 100 g.
Blackberry contains: vitamin C, vitamin K, omega-6 fatty acids, potassium, .
Blackberries are rich in vitamin K, a high intake of which is linked to increased bone density, while the high levels of manganese in raspberries help support healthy bones, skin and normal blood sugar levels. In addition to excellent taste qualities and the above beneficial effects, these berries supply the body with a significant amount of high-quality fiber, which also contributes to the overall health of the body.
Fiber: 9 g per 100 g coconut pulp.
Coconut contains: manganese, omega-6 fatty acids, vitamin B9 and.
Dried and fresh figs are excellent sources of dietary fiber. Unlike many other foods, figs have an almost perfect balance of soluble and insoluble dietary fiber. Figs are associated with lower blood pressure and protection against macular degeneration, in addition to benefits associated with adequate dietary fiber intake. Even if you don't like dried figs, the fresh fruits are delicious and can be served on top of grains, salads, and even topped with goat cheese and honey for a special dessert.
Vegetables rich in fiber
What foods contain it - The food list includes the six vegetables that contain the most dietary fiber.
Fiber: 5.4 g per 100 g.
Artichoke contains: vitamins A, C, E, B, K, potassium, calcium, magnesium and phosphorus.
Low in calories, high in fiber and essential nutrients, artichokes are great addition to your diet. Just one medium artichoke provides you with almost half the recommended daily intake (RDI) of dietary fiber for women, and 1/3 of the RDA for men. In addition, they are one of the best antioxidant foods.
Fiber in Raw Green Peas: 5.1 g per 100 g.
Fiber in canned green peas: 4.1 g per 100 g of product.
Fiber in boiled peas: 8.3 g per 100 g.
Peas contain: vitamins C, K, B6, B9, A, thiamine, manganese, protein.
Peas are rich in fiber, as well as powerful antioxidants and phytonutrients that support health. Frozen peas available all year round, making it an ideal product to include in your diet. You can use both dry split peas for making soups and purees, and fresh frozen ones, which should be lightly steamed before adding to your dishes (soups, salads). Adding it to your dishes can add a subtle sweetness while providing almost 100% of the recommended daily norm consumption of vitamin C and more than 25% thiamine and folic acid.
Fiber: 3.2 g per 100 g.
Okra contains: vitamins A, C, K, riboflavin, thiamine, niacin, calcium, iron, phosphorus, protein.
Okra provides the body with high-quality fiber and is one of the. This vegetable is packed with nutrients and is easily incorporated into soups and stews.
9. Acorn squash (acorn squash)
Fiber: 4.4 g per 100 g of cooked product (baked).
Acorn pumpkin contains: vitamins C, A, B6, B9, thiamine, potassium, manganese, magnesium.
Acorn squash is rich in nutrients and dietary fiber. Its nutritious, brightly colored flesh is rich in soluble dietary fiber, which slows the rate of digestion, allowing for better absorption of nutrients. Acorn squash can be baked in the oven and used as a substitute for white and other .
Fiber: 3.8 g per 100 g.
Brussels sprouts contain: vitamins C, K, B1, B2, B6, B9, manganese.
As one of the most nutrient-dense cruciferous vegetables, Brussels sprouts are one of the... best products high in fiber. Rich in antioxidants and anti-inflammatory compounds, Brussels sprouts support healthy detoxification and may reduce the risk of certain types of cancer.
Fiber: 2 g per 100 g.
Turnip contains: vitamin C, calcium, magnesium, potassium.
Turnips are rich in essential nutrients and are an excellent source of fiber. It can be consumed both raw and cooked.
Legumes rich in fiber
Which foods have the most fiber? The list of foods rich in dietary fiber includes legumes.
To cook legumes perfectly, you need:
Wash half a kilogram of legumes thoroughly. They do not need to be pre-soaked in water. Place them in a saucepan, cover with 7 cups of water and add ¼ teaspoon. Simmer over low heat for 8 to 10 hours until they reach your desired doneness.
Note. When you eat legumes, it is extremely important to increase your water intake. Water helps flush toxins from your body, but it also helps reduce the gas and bloating associated with consuming these foods.
Fiber: 8.7 g per 100 g.
Black beans contain: protein, thiamine, magnesium, manganese, phosphorus, folic acid.
Black beans are a nutrient-rich food that provide the human body with plenty of protein and fiber. Its high content of flavonoids and antioxidants helps fight free radicals, reducing the risk of certain types of cancer and inflammatory diseases.
Fiber: 7.6 g per 100 g.
Chickpeas contain: protein, copper, folic acid, manganese, omega-6 fatty acids, .
Chickpeas have been used as a food item around the world for thousands of years. It is rich in essential nutrients, including manganese. In fact, these little legumes provide your body with 84% of your recommended daily intake of manganese.
Fiber: 5.3 g per 100 g.
Moon beans contain: copper, manganese, phosphorus, protein, vitamins B2, B6, B9.
In addition to their outstanding amount of dietary fiber, luna beans (lima beans) contain almost 25% of the daily recommended intake of iron, making them a very healthy food for women. Manganese helps in energy production, and antioxidants help fight free radicals.
Fiber: 8.3 g per 100 g.
Split peas contain: protein, thiamine, folic acid, manganese, omega-3 fatty acids, omega-6 fatty acids.
One serving of split pea soup can contain a third of the recommended daily intake of folic acid, in addition to more than half the recommended intake of dietary fiber.
Fiber: 7.9 g per 100 g.
Lentils contain: protein, iron, folic acid, manganese, phosphorus.
In addition to being rich in dietary fiber, lentils are also on the list of foods high in folic acid. Folic acid (vitamin B9) is essential for pregnant women, people with liver disease, and people taking certain medications. Lentil pilafs and soups are a great way to incorporate this fiber-rich food into your diet.
Nuts, grains and seeds rich in fiber
Fiber Rich Foods – The list of foods includes this quartet of nuts, grains and seeds that are packed with dietary fibre.
Fiber in almonds: 12.2 g per 100 g.
Almonds contain: protein, vitamin E, manganese, magnesium, riboflavin, omega-6 fatty acids.
Fiber in walnut : 6.7 g per 100 g.
Walnut contains: protein, manganese, copper, omega-6 fatty acids, omega-3 fatty acids, vitamins B6, B9, phosphorus.
Fiber: 37.7 g per 100 g.
Chia seeds contain: proteins, calcium, phosphorus, manganese, omega-3 fatty acids, omega-6 fatty acids.
Chia seeds are a true superfood that can be easily included in your daily diet. High level fiber and essential nutrients help increase energy, support digestive health and provide comprehensive health benefits. As with legumes, some people may experience flatulence and bloating when eating chia seeds. Simply increasing your water intake will help you minimize these symptoms. To prevent these symptoms, you can also soak chia seeds before consuming them. This will also promote better absorption of nutrients.
Fiber: 7 g per 100 g.
Quinoa contains: iron, vitamin B6, magnesium, potassium.
Quinoa has an amazing nutritional profile, is easy to digest and contains no... Quinoa is high in other essential nutrients such as iron, vitamin B6, potassium and magnesium. Magnesium is one of the most underrated but essential micronutrients that protects the heart and helps almost every bodily function. Many people have and don't even know about it. So, not only does quinoa add valuable fiber to your diet, but it's also a great superfood for many other reasons.
20 Fiber Rich Foods on This List - best way get the dietary fiber you need. Introduce them gradually and drink plenty of water and decaffeinated drinks - this will help the dietary fiber do its job.