What about fiber? Fiber-rich foods

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 your diet.

By chemical composition Fiber refers 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, often called dietary fiber, is an indigestible digestive enzymes substance. Despite the lack of nutritional and energy value, it is necessary for the proper functioning of the intestines. Without fiber, it is impossible for beneficial intestinal microflora to exist - its surface is considered an ideal environment for their reproduction, and only intestinal bacteria are able to break it down into 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 turned out 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.

Beneficial 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. It takes a very long time to completely hydrolyze, and most of the fiber leaves the body in an undigested state. However, this is the whole “salt” - thanks to its special structure and properties, fiber has a versatile positive influence on the human body:

The effect of dietary fiber on the human body

1. Slows down the absorption of glucose in the small intestine, so that after eating there is no sharp increase in blood sugar. Absorption of carbohydrate occurs gradually over a long period of time.
2. Absorbs (absorbs) some fats, including cholesterol, which makes it possible to preserve blood vessels from atherosclerosis and eliminate the risk of excess weight accumulation.
3. Improves intestinal motility, protects it from the adverse effects of toxins and waste, 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.
4. Promotes the growth of colonies of beneficial intestinal microflora. Due to this process, stable immunity is formed, nutrients and vitamins are absorbed by the body in in full, the risk of intestinal and other infections is reduced.

Fiber is also indispensable for the process of weight loss.

Fiber swells in the stomach, making the feeling of fullness come faster and last a long time. This allows you to reduce portion sizes and reduce the number of meals. Consequently, the total caloric content of the diet decreases.

Main types of fiber

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

It is not advisable to consume only one type of fiber. For example, soluble fiber protects the intestinal walls from being too exposed to insoluble dietary fiber and prevents them from absorbing too much moisture. Without insoluble dietary fiber, the probiotic properties of soluble fiber are weaker.

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.

Find out which products contain such substances large quantities, it is possible from the tables.

Table No. 1 - fiber in vegetables (g/100 g of product)

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

Table No. 3 - fiber content in cereals and legumes (g/1 cup of cereal)

Table No. 4 - fiber content in pasta (g/1 cup of product)

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

Table No. 6 - fiber content in nuts and seeds (g/1 cup of product)

To increase the benefits and meet the body's need for nutrients and vitamins, it is recommended to include foods from each group in your diet daily. This means that the daily menu should contain vegetable dishes, cereal porridges, salads and side dishes from vegetables, nuts, seeds and bread, berry and fruit dishes.

Daily fiber intake: deficiency and excess and their consequences

On 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.

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

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

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. If you consume a large amount of dietary fiber, the body will need up to 2.5 liters of water daily, because fiber absorbs a lot of liquid, and if it is not enough, constipation can occur.

A lack of dietary fiber in the diet leads to dysbiosis and intestinal dysfunction, general intoxication and decreased immunity, and sometimes to cancer. Too much fiber in the diet is also dangerous. If a large amount of fiber is added to dishes, especially coarse insoluble fiber, there is a possibility of inflammation of the mucous membrane of the stomach and intestines and chronic constipation. Remember, everything needs moderation.

Be sure to read about it

Fiber is ballast (transit) substances or coarse dietary fibers related to nutrients. But as such, it has no nutritional value for the human body, but rather supports the normal functioning of the intestines and removes toxins and waste from the body. It is one of the recognized means for losing weight.

Beneficial properties of fiber for the body

There are many beneficial properties of fiber for the human body, we will list only the main ones:

• reduces the risk of cardiovascular diseases as it reduces cholesterol. Foods rich in fiber always contain more potassium and magnesium, which have a positive effect on the heart;
• helps reduce the concentration of glucose in the blood and thereby prevents the possibility of diseases such as diabetes;
• cleanses the human body of toxins, minimizes the time spent by products in the gastrointestinal tract.
• has a positive effect on intestinal function and helps to establish intestinal microflora;
• does not contribute to overeating, as it causes a feeling of satiety (fullness), which allows it to be effectively used in diets for weight loss;
• prevents poisoning of the body by harmful and toxic substances that come with food;
• improves metabolism in the body;
• minimizes the risk of cancer.

What foods contain fiber?

Fiber is the basis of the cell walls of fruits, berries and vegetables. It is found in vegetables ranging from 0.3% to 3.5%, in fruits from 0.5% to 2.7%, and in berries up to 5%.

Products containing fiber

The list of foods containing fiber is far from complete; this also includes spinach, Chinese cabbage, sweet potatoes, tomatoes, zucchini, plums, melon, grapes, white rice and other products, but their fiber content is already less than 1.5 grams per 100 grams of product.

Zucchini, despite its low fiber content, only 0.3 grams per 100 grams of product, has an attractive weight loss property. It is low in calories, only 19 kcal per 100 grams. There are almost no proteins and fats in them, but there are a lot of useful substances: vitamins B1, C, B2, B9, as well as iron, potassium, phosphorus, calcium and magnesium. They have a positive effect on the mucous membranes of the stomach and esophagus, enveloping them and relieving inflammatory processes, improving motor and secretory functions.

According to nutritionists, the daily fiber requirement for an adult is from 25 to 30 grams.

Which foods contain the most fiber?

The record holders for fiber content are wheat bran, flax seeds, dried apricots, legumes and pistachios.

The healing power of wheat bran has been known since ancient times. Hippocrates and Avicenna recommended bran and bread baked from whole grain flour and cereal porridges for those who had many problems with digestion and intestines. Bran is used as a preventative against cancer.

Because of great content fiber, getting into the intestines, bran absorbs more water than other products and moving further through the colon and intestines cleanses it. Therefore, they are indispensable for constipation. Fiber absorbs waste and toxins like a sponge, removing them from the body; thanks to this, harmful substances do not interact with the intestinal mucosa, minimizing the risk of intestinal cancer and hemorrhoids. In addition, the use of bran is also the prevention and treatment of dysbiosis. Since the intestinal microflora is being improved. When patients eat bran, it appears beneficial influence on the process of bile secretion and cholesterol removal. Thus, bran is indicated for liver diseases and gallbladder diseases, for disorders of the biliary tract, cholelithiasis, and they are also an indispensable means for losing weight.

Eating bran improves the activity of the body's cardiac system by cleaning blood vessels from cholesterol and atherosclerotic plaques. In addition to fiber, wheat bran contains potassium, magnesium, and vitamin B1, which makes it a complete nutrition in diets. People who regularly consume wheat bran in their diet are less likely to experience diseases such as myocardial infarction and stroke, arrhythmia, blood flow disorders, atherosclerosis, and tachycardia.

For diets, products containing fiber are indispensable. Due to the fact that fiber impairs the absorption of carbohydrates and glucose in the blood, this product is very useful for people with the disease diabetes mellitus. Fiber also helps reduce the use of insulin-containing medications.

Flax seed is consumed in the form of infusions, which are excellent not only for eating, but also for rinsing the mouth for gum disease, for relieving inflammation and treating throat diseases. The fiber found in flax seeds is an excellent remedy for combating hoarseness and dry cough. Just like the fiber in bran, it treats the gastrointestinal mucosa, relieving its inflammatory processes. And flax infusion is also an indispensable remedy in weight loss diets. The infusion is drunk warm.

In addition to infusion, flax can be used for cooking porridge and baking bread.

Despite the high value of this product, flax seeds have many contraindications, these are:

• periods of lactation and pregnancy;
• uterine fibroid, endomitriosis and polycystic disease;
• predisposition to prostate cancer (due to the content of alpha-linolenic acid in flax seeds);
• the presence of urolithiasis;
• inflammatory bowel diseases.

Types of fiber

Fiber is divided into types completely different in their properties, such as:

• soluble - found in legumes (lentils, black beans, peas, white and red beans), grains (barley, rye, oats) and some fruits (prunes, avocado, raisins, bananas, peaches, apple peels, quince);
• insoluble - this primarily includes bran, legumes, unprocessed grains, seeds, nuts, green beans, broccoli and cauliflower, vegetable and fruit peels, greens.

Soluble fiber, or to be more precise, dietary fiber (chemically speaking, hemicellulose, gum or gum, pectin) is converted in the intestines into a viscous gel, which slows down the movement of food and the processing of carbohydrates, and also reduces cholesterol levels.

Insoluble fiber (chemical composition hemicellulose, cellulose, lignin, protopectin), on the contrary, accelerates the movement of what is eaten through the gastrointestinal tract and has a laxative effect. Normalizes pH in the colon (restores microflora) and reduces the risk of cancer.

Fiber as the basis of a diet for weight loss

Fiber for weight loss is the basis of many diets. As mentioned above, fiber not only lowers cholesterol, but also lowers sugar, thereby preventing obesity and promoting weight loss. The process of losing weight based on fiber occurs as follows: food rich in fiber in the stomach increases in volume, because of this, the person on the diet becomes full faster and does not want to eat. At the same time, the intestines are cleansed of waste and toxins. Among other things, fiber has a beneficial effect on the development of positive microflora in the human intestine, which directly affects health and beauty.

Fiber consumption should not be large at once; you should increase the dose from your usual diet gradually.

A high fiber weight loss diet requires high water intake.

It is best to start the morning with whole grain cereals.

A fiber diet should definitely include legumes, vegetables and fruits.

You can add nuts, fruits, fresh berries and dried fruits to porridge.

Many people do not peel vegetables, but eat them with the peel, thinking that they destroy fiber, this misconception, you can and should peel vegetables and fruits.

Diets based on fiber cannot do without whole grain cereals; this is the basis for the supply of fiber to our body.

Dessert should not be cookies and pastries, but fresh fruit.

You should pay attention to cereals in your kitchen special attention, they must be made from whole grains.

Eat wisely, do not overuse fatty and unhealthy foods, eat more vegetables, fruits, greens and health problems will not exist for a long time.

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

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

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

So, we should revise our table of foods rich in fiber, and leave in it only foods that are definitely useful for both weight loss and general health. 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 vegetables and tubers;
• any nuts;
• peas and other legumes;
• avocado;
• tomatoes and cucumbers;
• any greens.

Why did these particular foods rich in plant fiber remain in the table?

First of all, all products containing a lot of carbohydrates were removed from the list, since... So, bulgur or spaghetti can contain as much fiber as you like, but these products are not suitable for losing weight and maintaining health.

In addition, fruits and fruits were crossed out, since they contain too much, which is one of the most harmful “natural” compounds for the human body.

As a result, only berries that are high in fiber and low in fructose were left in the table. And also avocado, which does not contain fructose, but has a lot of fat that is beneficial for the body. For the same reason (rich in healthy fats), peanut butter was included separately in the table.
The list also contains products with fiber for the intestines, for example, cucumbers and tomatoes.

To your health modern man influenced by many unfavorable factors, such as emotional and physical overload, frequent stressful situations, sedentary lifestyle, unfavorable ecological situation. To all this negative impacts you can add irregular nutrition, lack of vitamins and minerals, lack of the amount of dietary fiber necessary for the body, among which fiber occupies an important place.

Fiber in foods is the most important component in the human diet; its deficiency leads to serious, sometimes even life-threatening, diseases. And if we are not able to significantly influence the environment around us, then we can change our diet for our own good. And today we, dear readers, will figure out what fiber is, what foods contain it and in what quantity.

What is fiber

Fiber is dietary fiber that is not broken down or digested in the human gastrointestinal tract. Fiber is found only in products of plant origin. Without going into the complex mechanism of the structure of plant cells, we can say that fiber is concentrated in the rough parts of plants, mainly the peel, seeds, and stems.

In different vegetables, fiber is concentrated in different parts; in carrots, for example, it is in the core, and in beets it accumulates in rings that penetrate the fruit. In fruits, fiber reaches an average of 1 - 2% of the fruit's weight, in berries - 3-5%, in mushrooms - 2%. Among dietary fibers, cellulose, lignin and pectins play the most important roles.

Most of the fiber in foods is insoluble and is not absorbed by the body, since our digestive tract does not produce enzymes capable of digesting coarse dietary fiber. However, among the healthy intestinal microflora there are bacteria that can destroy fiber, resulting in the formation of compounds in the large intestine that can dissolve in water, take on a jelly-like state and are partially absorbed.

Therefore, it is customary to divide fiber into soluble and insoluble. The thinner the peel of the fruit, the more tender its pulp, the more the fiber contained in it is broken down. Insoluble fiber includes cellulose and lignin, soluble fiber is pectin.

Among foods rich in fiber, the coarsest insoluble dietary fiber contains cereals, seed products, vegetables, and mushrooms. The main sources of soluble fiber are fruits and berries, leafy vegetables, and oat bran. The body needs both types of fiber, so food should be as varied as possible. The ideal ratio of insoluble to soluble fiber in food is one to three.

What is fiber for?

If the fiber in foods is almost not absorbed by the body, a reasonable question arises: what is it for, what is its benefit? The role of fiber is not as clear as it sometimes seems; it does more than just enhance intestinal motility and prevent constipation. By consuming foods with high content fiber, we save ourselves from many serious diseases. The magical benefits of fiber include the following:

Bactericidal effect

The beneficial role of fiber begins in the mouth when we chew rough food. Prolonged chewing promotes the release of large amounts of saliva, rich in enzymes and microelements, which in turn has a positive effect on tooth enamel and microflora in the oral cavity. Saliva neutralizes acid, has a bactericidal effect, and suppresses putrefactive processes in the oral cavity.

Cleansing the body, feeling full

Once in the stomach, fiber absorbs water and increases in size, quickly causing a feeling of fullness. In the intestines, fiber improves the passage of food bolus through the intestines, thereby ensuring regular bowel movements, and also helps cleanse the body of bile acids and cholesterol. This is explained by the fact that products containing fiber, passing through the digestive tract, absorb cholesterol and do not allow it to penetrate our blood. In people who eat a lot of raw vegetables and fruits, cholesterol does not exceed normal levels until old age.

The role of pectins

Among soluble dietary fibers, pectins play an invaluable role in maintaining our health. Pectin substances block the absorption of harmful substances into the blood through the intestines, bind them, turning them into insoluble and harmless compounds, and rid our body of them. A lot of pectin is found in apples, pumpkin, black and red currants, cucumbers, tomatoes, peaches, and apricots. It is also very important that with any heat treatment the amount of pectin in products increases.

Balance of intestinal microflora

No less important is the role of fiber in maintaining the balance of intestinal microflora. It suppresses the activity of pathogenic bacteria, thereby reducing putrefactive processes in the intestines, and helps remove waste products from the body. And a healthy intestine means a healthy immune system.

Disease Prevention

Eating foods high in fiber helps prevent colorectal cancer. This disease has risen to one of the first places in oncology precisely due to the popularity of ready-to-eat refined foods among most people.

I suggest you take a look detailed video about the benefits of fiber.

Daily fiber requirement

Given the importance of dietary fiber for digestion and overall body health, daily norm fiber for an adult is 25 grams of insoluble fiber and pectin. Knowing which foods contain a lot of fiber, it’s not difficult to make up your own proper diet so that food brings not only a feeling of fullness and satisfaction, but also maximum benefit.

What are the dangers of a lack of fiber in foods?

For many years, the role of coarse dietary fiber was underestimated, and only relatively recently did scientists around the world come to the conclusion that food must contain fiber, otherwise a person cannot avoid serious diseases. Let's look at what diseases are threatened by a lack of fiber.

• Intestinal diseases accompanied by constipation, intestinal atony, spastic colitis, dysbacteriosis, hemorrhoids;
• Atherosclerosis, coronary heart disease, threat of heart attack and stroke;
• Formation of gallstones;
• Diabetes mellitus;
• Obesity;
• Rectal cancer.

Products containing fiber

Foods rich in fiber are bran, dried fruits, legumes, mushrooms, cereals, wholemeal bread, nuts, vegetables, berries, fruits. By consuming all these products regularly, you can get the amount of fiber necessary for the body without resorting to special supplements containing it. Now such drugs are very relevant and are sold in pharmacies, but it is still better to give preference to natural products, their health benefits are much greater. But bran deserves to be discussed in more detail.

Bran

Bran is a unique product that prevents and heals many diseases, but for some reason is not popular with most of us. The benefits of bran have been proven, and you can now buy them at any pharmacy or in the health food departments of large stores. Bran can be wheat, rye, rice, oat, corn, barley. All of them have nutritional value, as they contain a large amount of fiber, which cleanses our body.

In addition to the fact that bran has an absorbent effect in the intestines, which in itself has invaluable benefits, bran contains a lot of useful substances, including B vitamins, vitamin E, carotene, and nicotinic acid. Bran contains minerals, such as potassium, magnesium, zinc, chromium, selenium, copper and others.

You need to introduce bran into your diet gradually, starting with half a teaspoon, so as not to provoke bloating and other unpleasant intestinal dysfunctions. Gradually, over several weeks, you can increase the amount of bran introduced into the diet to a tablespoon three times a day.

Pharmacies sell bran in the form of crispy balls; this is a ready-to-eat product; they do not need to be steamed, but simply eaten according to the attached instructions. Such bran is often enriched with various vegetable additives to increase its value; I have come across bran with carrots, seaweed, Jerusalem artichoke, and blueberries.

Since bran has the ability to cleanse the body of everything foreign, it should not be taken medicines simultaneously with bran. There should be at least 6 hours between taking the medication and consuming the bran.

If you want to know more about the benefits of bran, you can read my articles

Cereals

One of the important suppliers of fiber are cereals, such as buckwheat, brown rice, millet, and oatmeal. It is important to eat whole grains and foods instant cooking, which are so popular and easy to use, are processed in such a way that they do not contain coarse dietary fiber, and therefore dishes made from them are not as valuable as those made from whole grains.

Vegetables and fruits

A good supplier of coarse plant fibers are vegetables and fruits, which should be present on our table every day. It is very important to eat vegetables raw, thereby getting the maximum fiber from them. It is clear that this is not always possible, and not all vegetables can be eaten raw, but cabbage, carrots, sweet pepper, celery root, radish, turnip, rutabaga, daikon, leek, all leafy vegetables must be added raw to salads.

There is a lot of fiber in the peel of fruits. As for apples, you need to take into account where these fruits grew, and in the season when local apples appear on sale, they should be eaten without peeling so that the body receives as much pectin as possible. This does not apply to imported apples; the peel must be cut off, since all apples that will undergo long-term transportation and storage are treated with special substances that are not harmless to us.

If you like fruit and berry juices, then try to squeeze them with pulp, which contains a lot of fiber, but it is still healthier to eat whole fruits, receiving much more nutrients for your body. It is right to eat sweet fruits before meals or an hour after meals, so they provide maximum benefits.

Fiber-rich foods. Table

Fiber content in vegetables and fruits. Table

For your convenience, dear readers, I present the amount of insoluble fiber in vegetables and fruits in a separate table

We looked at the content of coarse insoluble fiber in products. The following table will show which products contain soluble fiber, that is, pectins. The pectin content in fruits and vegetables varies sharply depending on the type, variety, degree of ripening, place of growth and other factors.

Pectin content in vegetables and fruits. Table

Knowing which foods contain fiber, it’s easy to adjust your diet to benefit your health and your appearance. Everyone can choose for themselves certain products containing insoluble and soluble fiber, the balance of which creates best conditions for digestion and vital functions of the whole organism.

Harm to fiber, contraindications

Since fiber is coarse dietary fiber, it is contraindicated in case of exacerbation of diseases of the esophagus, stomach and intestines. Foods high in fiber can be harmful to people who consume only soft foods devoid of coarse fibers for a long time. In this case, the gastrointestinal tract can react to irritation by rough food with gas formation, bloating and abdominal pain, diarrhea, and vomiting.

For this reason, it is necessary to gradually accustom yourself to food containing coarse fiber, introducing it in small portions, listening to your body. If any negative reactions, you need to consult a doctor to rule out diseases of the digestive system that require treatment.

If you eat foods rich in fiber, you should definitely drink water, in which case the recommended 1.5-2 liters will be doubly necessary.

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17 Feb 2019 at 20:13

Answer

Answer

Answer

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

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, or proctitis, it is better to limit the consumption of foods high in plant fiber.
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.