Fiber is divided into two types: soluble (soft) and insoluble (rough). The greatest benefits for our body are coarse fibers, which are a glucose polymer. They are not broken down in the gastrointestinal tract, are eliminated naturally, and are not a source of energy. Coarse fiber reduces the risk of cancer, helps reduce weight, reduces cholesterol synthesis. Therefore, coarse fibers must be present in the diet of every person. Today we will tell you which foods contain coarse fiber.
Foods rich in coarse fiber are necessary for the human body to accelerate the synthesis of lipase in adipose tissue, regulate the amount of glucose in the blood, reduce plasma cholesterol, normalize the intestinal microflora, remove bile acids, and also to avoid the formation of gallstones . In addition, fiber reduces the risk of constipation and hemorrhoids and prevents the development of cancer.
Coarse fiber brings particular benefits women's health. If representatives of the fairer sex regularly consume foods containing fiber and coarse fibers, then the risk of developing breast or ovarian cancer is reduced.
Coarse plant fiber that enters the body from certain foods is not broken down in the stomach; it begins to absorb toxins and harmful substances. This happens due to silicon, which literally attracts heavy metals, radionuclides and viruses.
The benefits of coarse fibers for the body do not end there. If you want to maintain body weight and lose weight, then foods containing coarse fiber should become the basis of your diet. It not only has low calorie content, but also slows down the digestion of carbohydrates, proteins and fats. In the stomach, it increases significantly in volume, stimulating intestinal function and bringing a feeling of fullness. Regular consumption of such foods suppresses appetite, removes water and sodium, and creates a feeling of fullness.
What foods contain coarse fiber: list
Foods rich in coarse fiber include bran, wholemeal foods, cereals and muesli from solid cereals, as well as corn and brown rice. Add sprouted grains, bran, and oatmeal to salads.
Plant foods rich in coarse fiber also include vegetables and fruits: cauliflower, beans, broccoli, potatoes, pumpkin, cucumber, dill, Bell pepper. It is advisable to consume them with the peel, since it is in it that maximum amount coarse fiber. Therefore, do not peel pears, apples, peaches and other fruits. Note that heat treatment does not affect the amount of fiber. But it is still advisable to consume them raw.
Rate of coarse fiber intake
We presented to you full list products containing coarse fiber. Now it is important to talk about the rules and norms for consuming products containing coarse plant fiber.
An adult needs 25-40 grams of coarse fiber per day. The exact daily requirement depends on physical activity, weight, and health status. To get this amount of coarse fiber, it is enough to eat 1.5 kg of fresh fruits and vegetables per day. Please note that this substance must be introduced into the body gradually.
Nutritionists and adherents of a healthy lifestyle constantly talk about the benefits of fiber - dietary fiber contained in foods of plant origin.
And this is not surprising - with its help you can special effort maintain normal intestinal microflora.
Fiber itself is practically not digested in the gastrointestinal tract and does not contain vitamins, which theoretically makes it useless.
But at the same time, hard fibers are necessary for well-being, digestion and intestinal function.
We understand foods rich in fiber, how they work, and make a list of must-have dishes to include in the menu.
Fiber-rich foods - benefits and contraindications
Why doesn't our body want/can't digest fiber?
The answer is simple: it will take a lot of time to process the rough parts of plants, but their transit through the body ensures cleansing of food waste, waste and toxins, and the presence of carbohydrates is necessary for a feeling of fullness.
Unlike food, which goes through a long process of digestion, fiber is excreted in its original form, however, it can be soluble and insoluble.
What does this mean: in a healthy intestine with balanced microflora, bacteria live that can destroy hard dietary fiber.
With their help, soluble compounds are formed in the large intestine. They take on a jelly-like state and are partially absorbed.
Fiber is found in vegetables and fruits The degree of solubility can be determined by the peel of the fruit - the thinner and softer it is, the more the fibers are broken down.
The soluble group consists of resins, alginates, and pectins. Insoluble - cellulose, lignin, hemicellulose.
8 beneficial properties of fiber:
- Restores correct work and activates intestinal motility - the diet is prescribed for hemorrhoids and constipation
- Stimulates weight loss - thanks to high satiety, the feeling of hunger recedes, portions are reduced in size
- Reduces blood sugar and controls cholesterol levels - indicated for diabetes of all types, for the prevention of cardiovascular diseases
- Cleanses the lymphatic system
- Removes toxins, waste, unnecessary fats, stomach and intestinal mucus, is a natural absorbent
- Strengthens muscle fibers
- Prevents cancer, including rectal cancer
- Minimizes putrefactive processes
Of course, some foods rich in fiber have a number of contraindications, and if consumed in excess, can cause bloating and impaired absorption of others. nutrients.
Ballast dietary fiber swells in the intestines and, like a sponge, absorbs excess moisture These include:
- Apples
- Grapefruits
- Tomatoes
- Strawberry
- Cabbage
- Cereals
- Bran
You should be careful when enriching your diet with them in case of inflammation of the mucous membrane of the intestines and stomach, acute infectious diseases, and problems with blood circulation.
Foods rich in fiber and dietary fiber - table with descriptions
Porridges contain a lot of hard dietary fiber Fiber is a food of plant origin.
Vegetables, fruits, cereals, bran, dried fruits, legumes, wholemeal bread - fiber is concentrated in seeds, stems, peel.
In fruits the mass reaches 2%, in berries - 3-5%, in mushrooms - 2%. Seeds contain a large amount of insoluble fiber.
Soluble - berries, oat bran and leafy vegetables.
A balanced diet based on this completely covers the daily requirement for dietary fiber without additional additives.
Tip: 25 g is exactly how much insoluble fiber a person needs daily to maintain intestinal health.
The list below contains foods that contain the most dietary fiber.
It is important to remember that when cooked, vegetables lose fiber, which is why it is better to eat them “live”.
Choose brown rice Seeds- flax, pumpkin, sunflower, sesame
Bread made from whole grain flour, coarsely ground, with bran
Bread from cereals and cereals
Give up unhealthy sweets in favor of dried fruits Nuts- almonds, hazelnuts, walnuts, cashews, pistachios, peanuts
Cereals- pearl barley, buckwheat, oatmeal, wheat
Rice- peeled, unrefined, brown
All instant porridges that do not require cooking do not contain coarse dietary fiber. Although they are convenient to prepare, they are useless for health.
Dried fruits- dates, raisins, dried apricots
Vegetables without heat treatment - asparagus, spinach, broccoli, white cabbage, carrots, radishes, cucumbers, potatoes, beets, tomatoes, pumpkin
Give preference to wholemeal and bran bread Berries and fruits- black currants, raspberries, strawberries, bananas, apricots, peaches, apples, pears, grapes
But dairy products and all their derivatives, alas, do not contain fiber.
It is not found in premium flour, oils or freshly squeezed juices. To enrich the latter with dietary fiber, you should give preference to smoothies.
Vegetables and fruits should not be peeled - the peels of apples and pears contain the largest amount of fiber. This does not apply to avocados.
We also clean imported apples - during long-term transportation of fruits, the peel is always treated with chemical compounds that are a priori not useful.
Special attention worth paying attention to bran Tip: In vegetables, fiber is concentrated in different parts. In carrots, for example, in the core, and in beets - in the rings inside.
Separately, it is worth mentioning bran.
All of them - rice, corn, wheat, barley, oatmeal and rye - not only contain a huge amount of dietary fiber, but are also a natural absorbent.
They contain vitamins B, E, nicotinic acid, zinc, chromium, magnesium, selenium and a number of other useful microelements.
You can buy them at a pharmacy or health food department. The optimal dose for cleansing the intestines is one tablespoon three times a day.
If at the same time you take medications as prescribed by a doctor, at least six hours should pass after taking bran, since they have the ability to actively remove all foreign elements.
Diet bread Fiber can also be purchased in the form of preparations containing both types of fiber.
Its regular intake quickly replenishes the deficiency of ballast substances, however, nutritionists recommend resorting to this method as a last resort and limiting yourself to a properly structured menu.
Fiber-rich foods - list and rules for reasonable weight loss
Eat nuts in small quantities Inspired by inspiring information about the ability of fiber to swell in the stomach and remove all harmful substances, many girls begin to mindlessly abuse a diet based on dietary fiber.
It, without a doubt, works, but if the norm increases to more than 40 g per day, it can seriously harm your well-being.
Along with the bran, beneficial substances and vitamins will begin to be excreted, and they will be accompanied by bloating and increased gas formation.
Add seeds to salads To prevent this from happening, American Dietetic Association Health nutrition specialist Julia Upton has developed a number of simple rules:
- 16-20 g of fiber daily provides 800 g of vegetables and fruits with peel
- Porridge made from barley, brown rice, buckwheat and oatmeal will bring another 5-7 grams
- 5-6 grams contain 100 g of wholemeal bread
- Twice a week, diversify the menu with lentils, peas and beans
- Don't eat confectionery sugar, replace unhealthy treats with dried fruits
- Small snacks should consist of nuts and seeds
- Eat steamed bran - 6 tablespoons per day
Tip: for better digestion of food, leave fruits for the first half of the day and give up the bad habit of washing down your food with water.
It is important to remember that a quarter of the daily menu for weight loss should consist of fresh salads.
Another quarter is fruits, a quarter is cooked vegetables, a tenth is legumes and cereals, the same amount is fermented milk, milk and nuts, and a twentieth is vegetable fats.
The basis of losing weight on fiber is fresh salads By losing weight in this way, you can actually lose from two to four kilograms in a month with the help of a competent diet alone.
To make the process smooth and painless, create a menu based on foods rich not only in fiber, but also in vegetable proteins and fats.
Prepare a wider variety of dishes based on:
- Beans, soy, brown rice and chickpeas
- Add pumpkin seeds, almonds, walnuts, cashews and hazelnuts to fresh salads
- Fortify yourself with spinach and avocado
- Don't forget Brussels sprouts, artichokes and broccoli
- Within reason, indulge yourself with bananas, raspberries, pears, apples
Quinoa seeds are also rich in the benefits listed above - they are a source of omega-3 fatty acids, protein, calcium, zinc, magnesium and iron.
They are used to prepare porridges, grind them into flour and bake bread. Quinoa has practically no taste, so you can’t do without spices.
Choose smoothies instead of juices The benefits of fiber for hemorrhoids
Eating foods rich in fiber (see the section above for a complete list) is especially important for hemorrhoids.
Hard dietary fiber, like a sponge, absorbs large amounts of moisture and softens feces, facilitating their passage through the rectum without irritating the mucous membrane.
The basis of the diet should be fresh vegetables, fruits, cereals, bananas, dried apricots, prunes and 60 grams of bran daily.
We still peel the avocado You should adhere to the following nutritional rules:
- Eat 5-6 times a day in small portions
- Give preference to buckwheat, barley, pearl barley and oatmeal porridge
- Choose bread from wholemeal, bran and black flour
- Avoid baked goods and pasta
- Choose the right vegetables: beets, cauliflower, broccoli, cucumbers, zucchini, carrots, raw, stewed and steamed
- Drink 1.5-2 liters of water per day
- Limit tea, coffee, alcohol
Steam vegetables Fiber-rich foods - list of foods allowed during pregnancy
Hard dietary fiber in the diet of expectant and young mothers is an effective prevention of constipation and obesity.
Daily consumption rate is 28-30 grams. This is enough for regular bowel movements and maintaining stable sugar levels.
- Focus on fresh vegetables and fruits; do not peel apples, pears, or peaches
- Choose whole grain bread
- Eat wheat, rye and rice bran
- Prepare lentil and pea dishes
But during feeding, it is better to avoid too coarse fiber and products containing it:
- Beans
- Dill
- Sweet pepper
- Broccoli
- Brown rice
- Corn
- Beans
- Coarse flour
Cook porridge in water Instead, eat:
- Porridge on the water
- Beetroot
- Prunes
- Pears
- Plums
- Hulled rice
- Potato
And be sure to monitor your baby’s reaction to your diet - the quality of mother’s milk directly depends on it.
You can find more information about the importance of fiber for weight loss in the video below:
Win a fight with overweight 40 foods rich in plant fiber will help you improve your health. Here's what you need to add to your shopping list.
Most fitness freaks base their diet around protein, and rightly so. If you want to build muscles like a pro, this should be at the top of the list. At the same time, other nutrients also play an important role, and dietary fiber is usually the last thing remembered. And this could be a big mistake.
You can bet on what's in your daily menu lack of vegetable matter. Research has shown that more than 90% of people do not meet their daily fiber requirement, which is approximately 25 grams for women and 38 grams for men. Bad news for those who want to change their body for the better, not to mention their overall health.
A diet rich in fiber not only normalizes intestinal function, but also helps you lose weight, lowers cholesterol and reduces the risk of a number of cancers. Is it any wonder that a 2014 study from the American Journal of Clinical Dietetics found that people who eat a lot of fiber live longer than those who neglect fiber. Plus, if you're eating a fiber-rich diet, chances are your diet is chock-full of the natural, nutritious foods you need to achieve your fitness goals.
When it comes to cutting down to racehorse leanness, dietary fiber can help deliver a double whammy to your fat stores. Firstly, fiber suppresses hunger and prevents you from being tempted by those delicious cakes that are waiting in the rest room. Secondly, a diet rich in roughage improves blood sugar regulation, which has a big impact on burning fat reserves.
However, to fill your diet with fiber, it is not at all necessary to take Metamucil. We've put together a list of natural foods to help you join the ranks of getting your daily fiber intake. So, let's start a virtual tour of the supermarket departments!
1. Lentils
To ensure you're getting the fiber you're owed, add more of the humble lentil to your nutritional arsenal. Your muscles will appreciate an impressive 13 grams of plant-based protein per serving. There is another nice bonus - inexpensive lentils cook on low heat for about 30 minutes, which is much faster than dried beans. By the way, brown or green lentils contain more fiber than red (pink) lentils.
On a note
Cook lentils and add them to soups, sauces and salads. On a weekday, you can whip up a quick, fiber-rich lunch by tossing lentils with cherry tomatoes, diced bell peppers, spinach, feta cheese and dressing. Besides, in fast days You can make vegetarian burgers with lentils. Lentils also go well with red fish.
2. Regular beans
Bodybuilders outright neglect beans in favor of meat, but consider beans and other legumes: cheap, convenient foods, loaded with fiber and other essential nutrients, and versatile in the kitchen. A study published in the Journal of the American College of Dietetics found that people who regularly eat beans are 23% less likely to have waist problems compared to those who don't eat beans.
On a note
Beans are the perfect option to boost the fiber in your next batch of chili. It can also be used with other legumes, chopped vegetables and dressings to create salads with excellent nutritional profile.
3. Peas
Split peas are not a regular feature on our shopping list, but they should be if you want to eat roughage. Along with fiber, you will get a rich harvest of plant proteins and folic acid, which helps fight hypertension. Like lentils, yellow and green split peas cook faster than beans and don't require pre-soaking.
On a note
The best way to include split peas in your diet is in soups and stews or fish dishes. Meatloaf and pea soup - classic dishes, rich in protein that your muscles love so much. Also try making hummus using cooked yellow split peas. Simply puree the peas and tahini (sesame paste), add garlic, lemon juice, smoked paprika and salt.
4. Chickpeas
Also known as chickpeas, chickpeas have a light, nutty flavor and a nutritional profile that puts many other foods to shame. In it you will find commendable amounts of fiber, vegetable protein, and so necessary for the health of the nervous system.
On a note
Feel free to toss a handful of canned chickpeas into your salad or make homemade hummus. For a delicious, crunchy, fiber-rich snack, dry canned chickpeas with a paper towel and remove any loose skins. Place in a bowl and drizzle with 1 tablespoon vegetable oil. Add 1 teaspoon cumin, ½ teaspoon dried thyme and ¼ teaspoon salt, then sprinkle the aromatic spice mixture over the chickpeas.
Spread the chickpeas evenly on a baking sheet and bake at 200°C until crispy and golden brown, about 40 minutes. Stir a couple of times to ensure even baking. Let the dish cool to room temperature (the chickpeas will become even crispier). Store in an airtight container for up to three days.
5. Black beans
Beans, beans, are good for your heart, the more you eat, the more... Well, you know how that school rhyme ends. Be that as it may, black beans are another “musical fruit” that you need to lean on - if not because of their high fiber content, then because of the same anthocyanins () found in dark berries like blueberries. Buying canned beans, choose brands that package it in BPA (bisphenol)-free jars. Bisphenol is a dangerous chemical responsible for fat deposits and coronary artery problems.
On a note
Soups, chili, tacos and salads are the easiest ways to increase your intake of these black treats. Try making chili with black beans and then topping your baked potatoes with it. Surprise - you can even hide black beans in chocolate. Simply pour a can of black beans and their juice into a blender or food processor and puree. Then add the resulting puree to the brownie batter, thereby replacing about 75% of the fat in the recipe.
6. Edamame, frozen and peeled
Edamame is a green bean, picked unripe, with a delicious nutty flavor and crunchy texture. You can find them in the frozen food section of the supermarket. This is much more natural soy than most packaged foods. A modest half-cup will give you 8 grams of premium plant-based protein and help you feel good about your muscles. If you want to avoid genetically modified soy, choose organic edamame.
On a note
When you need a salty snack to go with your drinks, try making the edamame recipe on the package, then sprinkling with fresh lemon juice and seasoning with smoked salt. You can also substitute edamame for chickpeas when making hummus.
7. Refried beans
Refried pinto beans are the secret way to add fiber to your diet. Like other legumes, pinto beans are a good source of fiber. The men in white coats at Wake Forest University School of Medicine in North Carolina have discovered that consuming large amounts of soluble fiber is a very effective method of combating visceral fat. This type of adipose tissue is localized in the abdominal cavity; it is not only invisible, but also very dangerous from the point of view of the development of serious diseases. By the way, avoid refried beans with added fat.
On a note
Try using refried beans as a base sandwich spread or instead tomato paste in pizza.
8. Lima beans, frozen
Rich and buttery, lima beans are named after the capital city of their homeland, Peru. During the summer months, you can find it fresh at farmers markets. At other times of the year in a convenient way Frozen lima beans will help boost your fiber intake. The childhood favorite (just kidding!) is also an excellent source of iron and blood pressure-lowering potassium and magnesium.
On a note
To make quick succotash, sauté ½ cup chopped red bell pepper, ½ diced onion, and 2 minced garlic cloves in a skillet over medium heat for 2 minutes. Add 1 cup cooked lima beans, 1 cup corn kernels, and 2 tablespoons white wine or vegetable broth to the pan. Remove from heat, stir in 2 tablespoons chopped fresh parsley, add salt and pepper to taste.
9. Barley, hulled
For most people, exposure to barley is limited to strong drinks served at the nearest bar. This is sad, considering that barley porridge is an excellent source of plant fiber. It is important to understand that hulled barley is a whole grain of barley in which only the outer husk has been removed.
On the other hand, the more common pearl barley is not as rich in nutrients and contains less fiber because it has been stripped of its outer husk and grain coat. Hulled barley takes longer to cook, up to one hour, so consider making several servings at a time. Ready barley can be frozen for later use.
On a note
To make an awesome breakfast, mix cooked barley with chopped vegetables, such as carrots, bell peppers and parsley, add chicken, feta cheese and lemon vinegar. Try also replacing rice with barley, because it is healthier.
10. Wallpaper rye flour
Forget whole wheat flour—there's a better option if you're looking to up your fiber intake. This is whole grain rye flour. It is often overlooked in US kitchens, but is widely used in Scandinavia for making bread or crackers.
In addition to fiber, rye flour provides shelter for many essential nutrients, including phosphorus, selenium, magnesium and iron. Remember that "seeded rye flour" is not much different from white flour - it has been stripped of most of its nutritional properties.
On a note
Coarse flour can add new flavor notes to homemade pancakes, waffles, muffins, cookies, crackers, and even pizza crust.
11. Wheat bran
The grain consists of three elements: endosperm, germ and bran. The latter contains most of the plant fiber. Therefore, if you separate the bran from a wheat grain, you get a flaky “pectin star.” Bran is also rich in manganese, a mineral that plays an important role in metabolism.
On a note
Sprinkle some inexpensive wheat bran into a bowl of oatmeal or into your favorite pancake batter. You can also add a handful of bran to protein shakes, homemade energy bars, and homemade baked goods.
12. Spelled
An ancient relative of wheat with a nutty flavor, spelled has a pleasant, dense texture and is a popular grain crop in Germany. Generally considered more nutritious than modern wheat hybrids. Healing spelled is rich in dietary fiber and many microelements, including magnesium.
Magnesium can be called the Titan of micronutrients, because it is a key player in many physiological processes, from protein synthesis to blood sugar regulation and bone mineralization. With each serving of spelled, you're also putting about 6 grams of protein on the table. And although spelled contains gluten, many wheat-sensitive people will find that spelled is much easier to digest.
On a note
Spelled is a winning substitute for rice in burritos. Also try adding it to soups, stews, and veggie burgers.
13. Unprocessed oatmeal
It's good to know that the breakfast staple of many fitness enthusiasts is an excellent source of dietary fiber. But if you're pouring boiling water over your instant oats, it's time to switch to the stronger, heartier unprocessed version, which is made by forcing whole grains through steel blades that cut them into granular pieces. Most people find that unprocessed oats are more filling, which helps combat the temptation to grab something from the snack vending machine.
On a note
There's no time to wait in the morning for a batch of raw oatmeal to cook. To speed up the process, pour 1 cup of oatmeal into a medium saucepan, add 2.5 cups of water, add salt and place over low heat. Bring to a boil, turn off the stove, cover the pan with a towel and leave overnight. In the morning, add a little milk or water, season with cinnamon and heat over low heat. Garnish the dish with your favorite topping.
14. Millet
Although millet, which, by the way, does not contain gluten, is more often used as bird food, this inexpensive grain is not only suitable for birds. Millet contains more dietary fiber than quinoa, as well as a lot of essential microelements, such as magnesium, copper and. More good news: Research has shown that the underrated yellow balls are an excellent source of antioxidants that fight the aging process.
On a note
Use millet porridge as a side dish, like rice or quinoa. Add it to stewed meats and vegetables, drizzle with a vinaigrette and make a healthy salad for breakfast or lunch. To make a nutrient-packed breakfast porridge, cook 1 cup of millet in 3 cups of water, stirring constantly until the porridge is creamy. Add seasonings such as cinnamon and top with raspberries and chopped nuts.
15. Buckwheat
Collected bit by bit from a plant native to Asia and Eastern Europe, buckwheat is a relative of rhubarb, not wheat, and therefore does not contain gluten. When whole buckwheat grains are ground into pyramid-shaped grains, buckwheat is obtained. The reddish-brown porridge is simply buckwheat groats that have been fried to enhance the flavor and aroma. Among other nutritional benefits, buckwheat is an excellent source of fiber, manganese, B vitamins and magnesium.
On a note
When cooked, buckwheat expands several times, making it a great addition to volume in soups, stews, meats in hot sauce, risotto, meatloaf, and casserole. To make a crunchy salad topping, try toasting buckwheat in a dry cast iron skillet over medium heat for about 5 minutes. Stir constantly until the buckwheat darkens and fills the kitchen with aromas.
Sprinkle on salads or even yogurts and oatmeal. In Japan, instant buckwheat noodles (soba), which are made from buckwheat flour, are popular. It is much healthier than refined white pasta.
16. Popcorn
We're talking about regular popcorn, not the calorie bomb from the multiplex. Yes, good old popcorn is often forgotten in healthy snack conversations, but with good fiber content and only 130 calories per large serving, you'll be hard-pressed to find a snack that's less damaging to your waistline. If you don't make your own popcorn, look for ready-made versions with extremely high short list ingredients.
On a note
Popcorn provides a wide field for experimentation, wherever you are - at home, at sea or on a hike. Combine popcorn with dried fruits, toasted nuts and seeds.
Fiber-rich fruits
17. Dried figs
Finding fresh figs at the local megamart is not easy, and the prices tend to be steep and turn off your appetite, but dried figs are an excellent source of fiber that is affordable all year round. You can thank all those little seeds for providing you with a ton of fiber. As a bonus, you'll get a scattering of nutrients rarely found in other dried fruits, including calcium, magnesium, potassium and vitamin K.
On a note
Figs, cut into small pieces, are a great "secret" ingredient for sandwiches and salads. Here's a recipe for your new favorite topping for yogurt or oatmeal: In a medium saucepan, combine a little more than a cup natural coffee, 20 dried figs (cut into quarters), ¼ cup honey, 1 whole star anise, ¼ teaspoon cinnamon and 1 teaspoon orange zest. Bring to a boil, turn up the heat and simmer covered for 20 minutes.
Using a slotted spoon, remove the figs from the pan. Reduce the liquid, uncovered, over medium-high heat. This will take 3-4 minutes until you get something like syrup. Add the figs to the syrup and remove the star anise.
18. Raspberry
When it comes to berries, these bright gems are real fiber powerhouses. Each cup has twice the fiber of blueberries. Another plus is a decent amount of vitamin C. A study published in the European Journal of Dietetics proved that vitamin C deficiency reduces exercise performance. - a powerful antioxidant that helps cope with oxidative stress caused by high-intensity training.
On a note
Giving your diet a boost of fiber is as easy as adding raspberries to your yogurt or oatmeal. Keep a bag of frozen raspberries in the refrigerator and use them in your protein shakes. And for an awesome salad dressing, combine olive oil, fresh raspberries, red wine vinegar, Dijon mustard and a clove of garlic. Salt and pepper - to taste.
19. Blackberry
Like their red cousin, the delicious and sweet blackberry is a true fiber superhero. The dark treat is chock-full of vitamin K. In 2014, the Journal of Dietetics published a study showing that fortifying your diet with vitamin K reduces your risk of those notorious killers: heart disease and cancer.
On a note
Add blackberries to protein shakes, cottage cheese, oatmeal, yogurt, vegetable and fruit salads. Or you can make pancakes with it.
20. Avocado
Most people associate avocados with being high in healthy monounsaturated fats. This fruit (yes, it's a fruit!) with creamy flesh is a great way to meet your daily fiber quota. You will also reap a rich harvest of vitamin K, folic acid, potassium and vitamin B6, of which avocados are very, very abundant.
On a note
Avocados are good for more than just sandwiches, salads and, of course, guacamole. It can be added to a protein shake for a quick fiber injection. Combine the pulp of half an avocado with milk, protein, cocoa powder, cinnamon and frozen banana in a blender.
21. Pears
Take a bite of a juicy pear and you'll be one step closer to... daily norm fiber. The fact is that pears have 30% more pectin than apples. Just make sure to eat the pear with the skin on, as that's where most of the dietary fiber (as well as several key antioxidants) is found.
On a note
Add one pear to your lunch for a satisfying finish to your day's meal. Sliced pear adds sweetness to salads and protein shakes. For a killer hot cheese sandwich, try topping whole grain bread with sliced pear, Gorgonzola cheese and arugula. Pears also make a great addition to soups like butternut squash and cream of parsnip soup.
22. Dates
If you like sweets and don't suffer from high blood sugar, try sweet dates and you'll reap a rich harvest of dietary fiber. Dates are also an excellent source of potassium, which normalizes blood pressure. If you don't mind splurging, medjool dates are the best of the best.
On a note
For an energy-rich, fiber-rich snack, take 1.5 cups of pitted dates and ¾ cup of almonds in a food processor and chop into small pieces. Add one-third cup unsweetened desiccated coconut, ¼ cup flax seed meal, ¼ cup cocoa powder, ½ teaspoon cinnamon, zest of 1 orange, juice of half an orange, and a pinch of salt. Mix it all together until smooth and form into balls about 2.5cm in diameter.
23. Kumquat
These whimsically named "miniature oranges" are worth picking off the supermarket shelf. They're about the size of large grapes, so you can pop them whole in your mouth—no need to peel them. The fact is that a kumquat can be compared to an orange turned inside out - the edible peel tastes surprisingly sweet, but the flesh is a little sour. And since you eat the peel, kumquats are an amazing source of plant fiber.
On a note
In front of you is not only a ready-made delicacy. Ground kumquat can be added to yogurt, oatmeal and salads. Or make a killer salsa by tossing chopped kumquats with diced red bell peppers, halved cherry tomatoes, shallots, ground jalapenos, the juice of ½ a lime and a couple pinches of salt.
24. Frozen cherries
Few fruits brighten up the summer season quite like juicy, sweet cherries from the farmer's market, but once we say goodbye to summer, the search for something fresh that even remotely resembles this delicacy becomes a Sisyphean task. Deliciously sweet frozen cherries are a convenient, affordable, picked and packaged delicacy rich in fiber, potassium and antioxidants.
On a note
You can add frozen cherries to smoothies, or you can make syrup for yogurt, cottage cheese, pancakes or oatmeal. Take 2 cups frozen cherries, juice of half a lemon, 3 tablespoons maple syrup, ½ teaspoon cinnamon and ¼ cup water; Bring it all to a boil in a medium saucepan. Simmer for 10 minutes and then gently mash the cherries to a pulpy puree consistency.
Then dissolve one and a half teaspoons of cornstarch in 1 tablespoon of water. Stir the starch and 1 teaspoon of vanilla extract into the cherry syrup, then simmer for a couple more minutes until slightly thickened.
Fiber-rich nuts and seeds
25. Chia seeds
Once upon a time, this plant was actively used as food by the Aztecs, and today tiny chia seeds are experiencing a renaissance and are rightfully considered a true superfood. Chia seeds are not only very rich in fiber, they are an excellent source of the essential omega-3 fat - alpha-linolenic acid, which has beneficial effects on heart and vascular health. In general, both white and black chia seeds have the same nutritional value.
On a note
Chia can easily be added to oatmeal, yogurt and protein shakes. Chia seeds absorb water and form a gel, which is why Pinterest is filled with chia seed pudding recipes. You can make a healthy fruit jam to replace the over-sweetened store-bought versions: Combine 1 cup blueberries with 1 tablespoon honey or maple syrup, add ½ teaspoon cinnamon, and place in a blender. Then place the mixture in a food container, add one and a half tablespoons of chia seeds and leave for at least three hours to thicken. Today you can even buy chia seed flour in supermarkets, which can be used in the same way as flax flour.
26. Hemp protein (edible hemp powder)
Don't get us wrong, we were and still are big fans of whey protein, but it's unlikely to help you increase your fiber intake. Protein hemp, on the other hand, is made by grinding the highly beneficial edible hemp seeds into a powder that becomes an unparalleled source of fiber. And since hemp proteins contain all the essential amino acids, it is a valuable source of protein for building beautiful muscles.
On a note
First, add protein hemp to your smoothie, then try replacing some of the flour in your smoothie. homemade baking, pancakes or other flour products. You can also mix a spoonful of powder into cereal, such as oatmeal, to boost the fiber and protein content.
27. Coconut flour
Coconut flour is obtained by thoroughly grinding the pulp, from which the fats have been previously removed. This indulgent, sweet treat is worthy of a paleo diet and is very rich in plant fiber. As a bonus, the glycemic index, lower than most types of flour, will help you control your weight.
On a note
Start by replacing about 20-30% of the flour in a pancake or baking recipe with coconut flour. Be sure to increase the amount of water by the same amount, otherwise the dough will be too tight. Coconut flour contains more pectin, and it absorbs moisture like a sponge. You can also use coconut flour as a breading for chicken or fish, and can even replace bread crumbs in meatloaf, meatballs, and cutlets.
28. Flaxseed meal
A bastion of the health food movement, it is an excellent source of soluble fiber. In the intestines, soluble fiber absorbs water and forms a gel, which slows digestion. This brings a long feeling of fullness and helps regulate blood sugar, which has a positive effect on your figure. Like chia, flaxseed contains omega fats and lignins, plant compounds that lower cholesterol. For complete absorption of nutrients, flax seeds must be ground into flour.
On a note
Try adding flaxseed meal to smoothies, pancake batter, and your morning cereal. You can also make your own super healthy nut jam for sandwiches. Combine 1 cup unsalted almonds, 1 cup pecans, ¼ cup flax seed meal and 1 tablespoon coconut or almond oil. Place it all in a food processor and blend until creamy.
29. Dried coconut
Coconut not only makes your diet taste like a tropical island vacation, it's surprisingly good at boosting your fiber levels. Desiccated coconut is made by drying fresh coconut meat (copra). It is available in the form of coarse coconut flakes or finely ground products. But only buy unsweetened coconut or you'll end up with a sugar bomb.
On a note
Use desiccated coconut in salads, salsas, granola, trail mixes, and chia puddings.
30. Almonds
On a note
Scoop up a handful of treats mid-day that won't hit your six-pack, or use nuts for high-calorie meals homemade. Chopped almonds add a crunchy touch to any salad.
31. Sunflower seeds
Sunflower seeds are often overlooked in favor of almonds or walnuts, although they are a great way to add plant-based fiber to an athlete's diet at a good price. Hulled seeds will provide you with vitamin E and selenium, which will help increase the nutritional value of your daily diet. A study published in the Journal of Diabetes Management found that the higher the body's selenium levels, the lower the risk of developing type 2 diabetes.
On a note
Sprinkle the seeds on salad, baked vegetables, yogurt, cottage cheese, porridge or puree soup.
32. Pistachios
The unearthly aroma of pistachios screams beneficial properties. At the top of the pyramid is an injection of essential plant fiber. The greenish nut provides lutein, an antioxidant from the carotenoid family that is found in many dark leafy vegetables and is stored in the retina of the eye, where it helps maintain good vision. A serving of pistachios is high in calories, but experiments have shown that regular consumption of nutritious nuts like pistachios does not lead to the appearance of “Buddha belly”, but, on the contrary, improves health, in particular, lowers cholesterol levels.
On a note
Use crushed pistachios as a crunchy coating for red fish or sprinkle them over baked sweet potatoes. Homemade energy bars and muesli - no less delicious options for their use.
Fiber-rich vegetables
33. Acorn pumpkin
Pumpkin is a winter version of a fiber powerhouse. The sweet pulp contains unprecedented amounts of beta-carotene, an antioxidant that the body converts into and strengthens the immune system.
On a note
Roasted acorn squash can be paired with any salad topping, including chili, quinoa or millet. Creamy acorn squash soup is a great way to snack, or roast squash wedges and then drizzle them with natural maple syrup.
34. Artichoke
When was the last time you cooked artichokes? That's what we thought. Meanwhile, artichokes have more fiber than anywhere else and are also full of vitamins C, K and folic acid. In short, it’s time to fall in love with this wonderful vegetable, just don’t buy store-bought artichoke dip, it’s a calorie bomb.
On a note
Search online for artichoke recipes and try adding it to mac and cheese, vegetable salads, pizza, or grilled cheese. Or make homemade artichoke dip using healthy ingredients like Greek yogurt.
35. Parsnip
This little-known version of Bugs Bunny's favorite vegetable has a deliciously nutty, slightly sweet flavor with subtle herbal notes. Interestingly, the root vegetable contains 60% more plant fiber than carrots, and as a supplement you will receive a solid portion of potassium for normal muscle function.
On a note
Unlike carrots, parsnips almost always become tastier after heat treatment. Try roasting it, or adding large chunks to soups and stews. You can also mix boiled parsnips with potatoes to make delicious mashed potatoes!
36. Broccoli raab (rapini)
Broccoli raab is often used in Italian and Chinese dishes. This vegetable has small broccoli-style florets, long stems and green leaves. The taste is also similar to broccoli, but a little sharper. In addition to pectin, one of the main advantages of raab is the abundance of various phytochemical compounds (indoles, sulforaphane), which prevent the development of diseases. You can find rapini in the vegetable departments of supermarkets.
On a note
The flower head, leaves and stems can be cooked (blanched, sautéed, boiled, steamed) and eaten like regular broccoli.
37. Sweet potato
With a glycemic index lower than regular potatoes, sweet potatoes are an optimal source of carbohydrates for those who are concerned about their figure. We vote for this choice with both hands also because it brings significant amounts of fiber to the menu, which can fight fat. Just make sure to leave the skin in place, as it contains half of the sweet potato's fiber.
On a note
Roasted, sauteed or mashed, it's hard to go wrong with sweet potatoes. You'll be surprised, but the sweetish taste makes sweet potatoes a good addition to protein shakes. You can even add mashed sweet potatoes to your waffle or pancake batter.
38. Green peas, frozen
Few frozen vegetables give you as much crude fiber as green pea. Freezer peas are refrigerated immediately after harvest, which helps preserve nutrients including vitamins K, A, and C. And as a bonus, you'll get 4 grams of protein with each serving.
On a note
Try green peas in soups, potato salads and pasta dishes. Or simmer 2 cups frozen peas in 1 cup water until tender, then stir in the juice of half a lemon, ½ cup chopped parsley and a few pinches of salt. You'll make a great fish sauce!
39. Sun-dried tomatoes
When the summer season is over, the taste of supermarket tomatoes leaves much to be desired. Check out these super-flavorful sun-dried tomatoes, which contain more pectin than you might imagine. They are also a good source of lycopene, a powerful antioxidant that lowers blood pressure. If you want to cut down on salt, choose buttered tomatoes from the many options in the deli section.
On a note
Add chopped sun-dried tomatoes to scrambled eggs, minced meatballs, pasta dishes and vegetable salads. Or try a new sandwich jam: Place 2/3 cup sun-dried tomatoes, ¼ cup olive oil, 3 tablespoons water, 2 tablespoons grated horseradish, 2 tablespoons red wine vinegar, and ¼ teaspoon black pepper in a blender or food processor. Grind it all into a thick mass with small pieces.
40. Brussels sprouts
Few foods are as nutrient-dense as the unfairly forgotten Brussels sprouts. Not only is it rich in pectin, but it's also an excellent source of vitamins K and C. New experiments show that taking vitamin C can lower your heart rate and feelings of fatigue during exercise, making even grueling workouts feel less difficult.
On a note
The best way to cook Brussels sprouts is to roast them, which helps transform the slightly earthy flavor into a much more satisfying sweetness. Cut the Brussels sprouts in half, sprinkle with salt and oil and roast at 200°C until they are tender with a slight dark crust. You can also shred Brussels sprouts in a food processor and add them to your coleslaw.
Fiber is a special dietary fiber that the gastrointestinal tract is unable to digest or convert. But in the large intestine there are bacteria that can destroy fiber and give it a jelly-like state. In this form, it accumulates all accumulated impurities and removes them from the body. Fiber can be soluble or insoluble. Both types are equally important for adults and children.
Benefits and harms
Any substance, any biological additive can be both beneficial and harmful to the body. If you eat foods that contain high amounts of fiber, it is important to be aware of not only the benefits, but also some of the risks.
pros
In order to start eating properly, a person needs an incentive in the form of knowledge about nutrients and their importance for the body. The benefits of fiber can be described in six main points.
- Antibacterial effect. The presence of coarse particles causes prolonged chewing and, as a result, excessive salivation. Saliva, in turn, neutralizes acids and bacteria, preventing oral diseases.
- Cleansing the body. Fiber is important for bowel function and ensures regular bowel movements. And also, moving along the digestive tract, fiber attracts and binds cholesterol, preventing its penetration into the blood. This is important for heart health.
- Saturation effect. Once in the stomach, the fibers absorb liquid and increase in size. Thus, the feeling of fullness comes quickly enough without eating a large amount of food. This is especially important for losing weight.
- Neutralization of toxins. Once in the intestines, dietary fiber attracts and binds toxins, preventing them from entering the body.
- Cancer prevention. The substance provides effective prevention of colorectal cancer, which is being diagnosed more and more often due to the high popularity of refined products.
- Relief from constipation. During pregnancy and breastfeeding solves the problem of stool retention, stimulates lactation.
High fiber foods are contraindicated for people with gastrointestinal diseases. Coarse fibers can irritate the inflamed mucous membrane and provoke an exacerbation of ailments.
Minuses
Dietary fiber has specific properties. They cannot be called exclusively useful. In some cases there may be such Negative consequences from eating fiber:
- increased gas formation in the intestines;
- stool disorders;
- “washing out” fat-soluble vitamins and minerals from the body;
- neutralization of the effects of drugs.
Foods with the highest fiber content can cause harm even to a healthy body if you do not chew the food thoroughly enough. Grind the food well in your mouth, making at least 30 chewing movements.
Fiber: what foods contain it?
Dietary fiber is necessary for normal functioning of the body and good health. And most importantly, they are found in many products that make up a person’s usual daily diet. Fiber-rich foods are shown in the table.
Table - Products containing large quantities of fiber
| Product | Amount of fiber, g/100 g | Calorie content, Kcal/100 g |
|---|---|---|
| Wheat bran | 43 | 170 |
| Cocoa powder | 35 | 290 |
| Dried porcini mushrooms | 26 | 215 |
| Dried apricots | 18 | 215 |
| Figs | 18 | 54 |
| Beans | 13 | 93 |
| Soybeans | 13 | 381 |
| Almond | 12 | 575 |
| Buckwheat | 12 | 132 |
| Lentils | 11 | 295 |
| Hazelnuts | 11 | 704 |
| Rice | 11 | 344 |
| Sprouted wheat | 11 | 198 |
| Rose hip | 11 | 51 |
| Pistachios | 10 | 556 |
| Whole wheat bread | 9 | 199 |
| Corn | 9 | 123 |
| Raisin | 9 | 264 |
| Prunes | 9 | 234 |
| bitter chocolate | 7 | 539 |
| Oatmeal | 6 | 310 |
| Black currant | 5 | 44 |
| Sunflower seeds | 5 | 578 |
| Asparagus | 2 | 21 |
| Spinach | 1 | 22 |
Proper nutrition is enough to provide the body with enough dietary fiber. Only a doctor can evaluate the advisability of taking dietary supplements.
Having a list of healthy foods containing fiber on hand, you can intelligently create your menu to saturate your body with vitamins and cleanse it of toxins. When planning your diet, rely on eight tips.
- Do not combine with medications. Since fiber cleanses the body, it is not recommended to consume large amounts of the substance while taking medications. Treatment may not be effective.
- Do not peel vegetables and fruits. The peel and seeds contain the most dietary fiber. You need to put the apples into the juicer along with the core.
- Include it in your diet gradually. Start with small amounts and listen to how your body reacts. If you experience discomfort in any organs as the dose is increased, consult your doctor immediately.
- Drink water. If the basis of your diet is foods rich in fiber and dietary fiber, try to drink at least 2 liters of liquid per day.
- Eat healthy desserts. Replace sweets and cookies with dried fruits. They are distinguished by exceptional taste and high dietary fiber content.
- Use unrefined vegetable oil. This product saturates the body not only with vitamins, but also with dietary fiber. This is also a good prevention of hemorrhoids.
- Minimize food processing. Cereals do not need to be soaked before cooking; whenever possible, eat plant foods raw.
- Add bran. In porridge, muesli and baked goods. Judging by the reviews, taste qualities They do not change dishes, but they facilitate digestion.
There is no dietary fiber in meat and dairy products. If you do not dilute your diet with plant foods, problems with digestion and stool may occur.
Long-term observations have allowed doctors to conclude that the presence of dietary fiber in the diet increases life expectancy by at least ten years. At the same time, external and internal signs of aging do not appear as clearly as in those who do not monitor their diet. Thus, a person who dreams of a long and healthy life, it is important to know which foods contain fiber and be sure to include them in your menu.
Fiber rich foods list
Berries and fruits rich in fiber
So, what foods contain a lot of fiber? Let's look at the top five berries and fruits that contain the highest amount of dietary fiber.
Cellulose: 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, smooth-skinned avocados contain more 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.
Cellulose: 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 nerve 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 and the above-mentioned 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.
Cellulose: 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.
Cellulose: 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 are available year-round, making them an ideal food 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 nearly 100% of the recommended daily intake of vitamin C and more than 25% of thiamine and folic acid.
Cellulose: 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)
Cellulose: 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 .
Cellulose: 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.
Cellulose: 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.
Cellulose: 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.
Cellulose: 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 84% of your body's recommended daily intake of manganese.
Cellulose: 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.
Cellulose: 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.
Cellulose: 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
Food rich in fiber— the food list includes this quartet of nuts, grains and seeds that are packed with dietary fiber.
Fiber in almonds: 12.2 g per 100 g.
Almonds contain: protein, vitamin E, manganese, magnesium, riboflavin, omega-6 fatty acids.
Fiber in walnuts: 6.7 g per 100 g.
Walnut contains: protein, manganese, copper, omega-6 fatty acids, omega-3 fatty acids, vitamins B6, B9, phosphorus.
Cellulose: 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. The high levels of fiber and essential nutrients help increase energy, support a healthy digestive system 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.
Cellulose: 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 - The 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.