What contains a large amount of fiber. Lose weight with fiber-rich foods

There is an abundance of coarse fiber in products of exclusively vegetable origin. Such products have a very beneficial effect on the state of the body as a whole, regulating the microflora in the intestines.

In other words, coarse fiber refers to fibers from different parts of plants: stems, fruits, leaves, roots. Plants that are low in sugar are more fiber. Fiber (or ballast) is considered a complex carbohydrate, the components of which are resistant starch (or cellulose) and non-starch polysaccharides.

Fiber has a very important property, namely, it slows down the digestibility of proteins, fats, carbohydrates. This, of course, is appreciated by those who decide to get rid of excess weight.

Therefore, many people ask: what foods contain fiber and where does it contain the maximum amount? First of all, it should be remembered that it does not make sense to look for fiber among animal products, since they simply do not have it. It is found only in plant foods. And in which one? A complete list of such products will be presented below.

Varieties of fiber

There are two types of ballast substance: soluble and insoluble. Both types of substances should be in the diet.

Dietary fibers are soluble. Products with the inclusion of fiber of this variety are cereals (rye, oats, barley), legumes (beans, beans, peas, lentils) and individual fruits (apple, peach peel and quince, prunes, avocados, raisins). A distinctive feature of soluble fibers is their ability to take on a gel-like consistency under the influence of moisture.

A jelly-like substance obtained in this way slows down the movement of the food bolus. In addition, the resulting jelly inhibits the action of enzymes on carbohydrates and reduces cholesterol in the circulatory system.

Insoluble fiber is found in bran with legumes (both fibers), unprocessed cereals, seeds, cauliflower, bean pods, a variety of greens, broccoli, the top layer of fruit. On the contrary, these drags accelerate the passage of food particles through the gastrointestinal system. Their laxative effect is used as a prevention of constipation. In addition, they stabilize acidity and reduce the risk of developing cancer by restoring the microflora.

The two types of nutritional fibers noted are able to absorb moisture well and significantly facilitate the work of the large intestine.

In addition, they are also called:

• Cellulose - a type of fiber, found in sifted flour, young peas, cucumber peel, apples, carrots, bran.
• Hemicellulose - this type of coarse fiber also needs to be added to the diet. There are beets, Brussels sprouts, mustard greens.
• Lignin - a type of fiber significantly reduces the digestibility of other types of fibers. It is most found in cereals, which are eaten for breakfast in the form of cereals, and also in long-stored vegetable crops and bran.
• Gum - found in dried beans, oats and its derivatives.
• Pectin - found in fruits and vegetables.
• The first two types of nutritional fibers are able to absorb moisture well and greatly facilitate the work of the large intestine.

It is noted that all types of fiber in particular have an impact on absorption processes. In addition, they impair the absorption of sugar, which is necessary for diabetics.

The body requires fibrous food of approximately 20 g. Such a volume can be provided by eating a pound of beans, a kilogram of oatmeal, 3 kg of cabbage. Naturally, it is difficult to eat such a volume of food even in a day. Therefore, it is possible to compensate for it with another source of fiber - high-fiber bread, which you need to eat only one hundred grams.

Classification of products by the amount of fiber

Given the fact that there are enough products, the composition of which involves soluble and insoluble nutritional fibers, they are all divided into several subspecies. Especially note the food set with a high fiber ratio.

Whole grains. Whole grain oats contain many soluble fibers called beta-glucans, which are a glutinous solute. Studies on this type of fiber have shown that they have the ability to reduce the amount of cholesterol in the blood.

Bran. From wheat, oats, soybeans, rye bran is one of the excellent sources of fiber. Relating to the secondary products of the flour milling industry, bran includes up to about 40% of the fibers in its composition. Studying different foods that include fiber, buckwheat should be singled out. If we compare it with other cereals in terms of dietary fiber, then it contains one and a half or two times more of the latter. One glass of ready-made porridge contains approximately 20% of the daily dose of dietary fiber.

Legumes. Lentils, peas, beans, beans, peanuts are another source of fiber, both soluble and insoluble.

Fruits. Every fruit contains pectin. Fruits are a fairly rich source of a soluble group of fibers that are fermented in the large intestine together with the release of fatty acids. Fruits also include cellulose and some insoluble fiber that improves intestinal permeability.

Flax seeds. Flax seeds are one of the varieties of foods enriched with fiber. A tablespoon of seeds holds approximately 7 g.

Vegetable crops. Vegetables are considered a storehouse of fiber. Among other vegetables, it is better to prefer cabbage, broccoli, spinach, asparagus.

Products with coarse vegetable fibers

Food particles with vegetable fiber that enter the stomach do not immediately break down, as usual, but absorb all unnecessary and unhealthy substances that live in the intestines.

If people began to pay more attention to the value of nutritional fibers, then there would be no digestive disorders and there would be no need to resort to the use of medicines (which, in addition to the therapeutic effect, also have a negative effect).

Nutritional fibers are also unique in that they contain silicon. Due to the special properties of silicon, it forms charged particles that have the ability to collect viruses and microorganisms.

In addition, nutritional fibers are also attractive for heavy metals with radionuclides, which they subsequently successfully remove. The ability of fibers to reduce plasma cholesterol is also noted, protecting against thrombosis.

Coarse fiber regulates peristalsis, restoring normal intestinal microflora. These substances can reduce blood pressure, balance insulin and glucose levels. It is desirable to accompany the intake of fibers with drinking a large amount of water. Absorbing water and dissolving, fibers cause satiety.

Fiber, coarse, vegetable, benefits and reviews, in the program of Elena Malysheva "live healthy"

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If you need to know the name of foods rich in fiber, then first of all you should consider vegetables and fruits.

The lion's share of all the fiber that comes through food is located here.

One of the main roles for the normal functioning of the body is nutrition. A person at the chemical level consists of what he eats. The quality of food directly affects his physical and emotional well-being.

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Fiber is an essential part of a healthy diet. Its deficiency leads to disruption of the gastrointestinal tract and metabolism, diseases of the cardiovascular and immune systems.

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What is fiber

The original diet of man consisted of vegetable elements - grains, nuts and fruits of trees. Later, people took up vegetable growing, and with climate change, hunting and raising livestock. Now it is difficult to imagine cooking without meat and dairy products, which often completely replace a full meal. An unbalanced nutrition system is the cause of many diseases of civilization: strokes, heart attacks, oncological diseases.

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 studies (1980s) have found that plant foods also contain soluble fiber. The process of their splitting begins in the stomach and ends in the human intestine, where it is processed by beneficial microflora.

Varieties of dietary fiber

Not all fiber is the same in its properties. Its main types are conditionally divided into digestible and indigestible.

The first group includes lignin and cellulose:

1. 1. Lignin is a complex substance that makes up the lignified shell of plant cells. High-strength material from lignin fibers is used in construction and chemical industries, and powder from such fiber is used in medicine.
2. 2. Cellulose is the basis of the plant cell membrane. It is used in the food industry as an additive, as well as in the production of fabrics, paper and varnishes.

Soluble fiber includes hemicellulose, pectins, gums and mucus, and inulin.

1. 1. Hemicellulose - a component of seeds and seeds of plants. Digested almost completely - up to 95%.
2. 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. 3. Gums are formed in the plant during photosynthesis. The high content of gums - in the nutritious juices of trees. These biologically active components reduce irritation of the tissues of the gastrointestinal tract.
4. 4. Mucous substances are found in the shell of plant seeds, roots and leaves (plantain). They have an enveloping effect.
5. 5. Inulin itself is not absorbed, it is a source for fructose in the food industry. A strong prebiotic involved in restoring the bacterial balance of the intestine.



Beneficial features

A wide range of positive effects of fiber allows the use of this substance to prevent and treat a number of ailments, such as:

• constipation;
• cholelithiasis;
• violation of the intestinal microflora (dysbacteriosis);
• type II diabetes mellitus (slows down the absorption of carbohydrates);
• colitis and enterocolitis;
• dyspepsia;
• diarrhea;
• viral hepatitis.

Fiber has a positive effect when used for weight loss, lowers blood cholesterol, improves bowel function.



What products contain

The list of high fiber foods is long. 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. Low percentage of dietary fiber - 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 flour
Peeled rye flour
Lentils
durum wheat
Seeded rye flour
Soft varieties of wheat
pistachios
Buckwheat flour
Whole wheat flour
Prunes
Barley groats
oatmeal
Pearl barley
Whole grain bread
Wheat flour II grade
Walnut
Aspen mushrooms
Oat flakes "Hercules"
Peas fresh
Russula
boletus
Pasta from flour I grade
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:

• meat;
• milk;
• fish;
• eggs.

In bread products made from premium flour, fiber is almost absent.

This does not mean that these foods should not be eaten. But a diet based on foods without fiber causes digestive tract malfunctions.

On packages, the fiber content is indicated after carbohydrates.

Required volume (daily rate)

In young children, the intestines are not yet adapted to coarse food. 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 up to 31 g for boys. In adolescence, the value is 34-38 g.

The best way to consume fiber is natural. The more varied the plant components of the diet, the more benefits the child will receive.

The kid will gladly eat a sweet apple, banana or pear. Whole grain porridge can be garnished with fruit slices, berries and nuts.

Pregnancy period

The body of a pregnant woman is sensitive to hormonal changes that occur in it. Nutrition during this period is approached especially carefully. The increased content of indigestible fiber - up to 70 g per day - leads to improper bowel function, increased gas formation and spasms. A balanced intake of fiber-rich foods will help to avoid gestational diabetes, constipation.

Sources of fiber - fruits, cereals from whole grains. The bran lightens the stool. Their use is combined with active fluid intake.

For a nursing mother, it is also important to adhere to a diet. Replenish the supply of vitamins, fiber and will not cause allergies apples, raisins, celery, cucumbers and carrots. Prunes, cabbage, radish, legumes can cause the baby's tummy to bloat. The presence of pieces of fruit peel (apples, tomatoes) in the child's feces should not be a concern: coarse fibers are not absorbed, acting as a cleansing agent.

The benefits of fiber are undeniable. But, like any nutrient, dietary fiber brings it only with reasonable consumption.. Excess hard fiber causes indigestion, constipation and flatulence. With exacerbations of peptic ulcers of the digestive system, intestinal infections, the intake of fiber is temporarily stopped or reduced. After recovery, gradually return to a normal diet under the supervision of a doctor.

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Dietary fiber is almost not cleaved when passing through the gastrointestinal tract, but is utilized by the intestinal microflora. Fiber, adsorbing water, increases the volume of feces, so that they move faster through the intestines, which, in turn, reduces the risk of constipation and normalizes the functioning of the digestive tract. It is believed that due to the rapid movement of waste, the likelihood of colon cancer is reduced. In addition, we recall that despite the fact that fiber contains a very small amount of calories, it is voluminous, and this gives a feeling of satiety and helps to reduce the total amount of food consumed and control your weight. In addition, fiber reduces the level of cholesterol and insulin in the blood.
The American Dietetic Association recommends eating 25-35 grams of fiber daily to prevent chronic disease. To analyze your diet and create a healthy menu, you need to take into account the fiber content in each food product. Information about its quantity can sometimes, although quite rarely, be gleaned from the information labels on the products you buy in the store, as well as from the table below.

Fiber content in foods

Take note

• The so-called "Dry bread" from whole grains, which are now commercially available everywhere, is a very useful dietary product. In bread rolls, in addition to proteins and minerals, ballast fibers are found in large quantities. To satisfy the body's daily need for coarse fiber, you need to eat only 150 grams of dry bread. The same amount of fiber is found in 6 loaves of rye bread.
• Bread made from unrefined grains is especially rich in fiber.
• White bread has on average three times less fiber than bran bread.
• Regarding rye bread: the darker the loaf, the less refined the flour and the healthier the bread.
• Instead of drinking juice, try to eat the whole fruit. It is known that vapelsin, for example, contains 6 times more fiber than a glass of orange juice.

! Be careful!

Despite the fact that peeled fruits and vegetables contain more fiber than peeled ones, it is still recommended to cut off the peel from apples, pears, cucumbers, etc. after washing. before eating. Especially if fruits and vegetables are bought in a store, and not grown by you in the garden. The fact is, the peel can accumulate various harmful substances, if any were used in their cultivation. In addition, the surface of "store" vegetables can be treated with paraffin, and fruits - with 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, which, partially getting into the blood, help to reduce the level of glucose and "bad" cholesterol in it. It is found in large quantities in leafy vegetables, fruits, barley and oat bran.
Insoluble fiber absorbs fluid, increasing the volume of feces, and thus contributes to the normal functioning of the digestive tract and prevents constipation. It can be found in beans and unrefined grains such as brown rice, bran flour, and whole wheat grains.
Obviously, both types of dietary fiber are essential for health. Therefore, for the optimal ratio of soluble and insoluble fiber, include in your diet a variety of vegetables, fruits, cereals and legumes.

Fiber Recommendations and Some Cautions

Eating food rich in vegetable fibers, you need to drink 2-2.5 liters of water per day. The fact is that without water, food cellulose simply loses its adsorbing function.
Try to increase your fiber intake gradually until you reach the recommended daily intake. Along with this, gradually increase the amount of water you drink up to 2-2.5 liters.
A sharp transition to an increased consumption of vegetables and fruits can cause flatulence and diarrhea.
Patients with colitis, ulcers, proctitis, it is better to limit the use of foods high in plant fibers.
For constipation, prunes, beets and carrots are especially useful. However, for people suffering from spastic constipation, it is better to eat vegetables and fruits in pureed or mashed form.
Remember that dietary fiber can increase intestinal bloating. People with a tendency to flatulence should exclude such foods as cabbage, spinach, sorrel, and legumes from their diet.

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

A low fiber diet restricts fiber and other foods that are difficult to digest. Fiber consists of plant material that the body cannot fully digest. The remainder is undigested food, mainly the fiber that makes up the stool. A low-fiber diet will help reduce the amount of undigested food, hence reducing bowel volume and stool quantity.

Health professionals recommend a low-fiber or low-fiber diet before some surgeries. A low fiber diet is usually given for a short duration. You should always consult a nutritionist to plan a low fiber diet. Due to impaired absorption of nutrients, you may need to include vitamins in your diet.

Diet low in fiber

• The role of exercise
• DOS Etiquette
• Questions and answers

Low fiber diet sample menu

Time What is

low fiber diet food list

A low-fiber diet limits the intake of fiber and several other important nutrients. Therefore, you should not look at this diet as a long term solution to your symptoms. As a general rule, you need to stay away from whole grains, nuts, and seeds as they are full of fiber. However, there are many other foods that you can enjoy as part of your diet.

1. Cereals

• White rice, gourmet pasta and noodles
• boiled cereals
• Cold cereals such as corn flakes
• Refined white flour bread and crackers

2. Fruits and vegetables

Usually the skin and seeds of the fruit are fibrous. Hence, you must cleanse your skin and avoid seeds to enjoy a bland, low fiber diet. Below is a list of fruits and vegetables that you can include in your low fiber diet:

• Asparagus Tips
• green bean
• mushrooms
• Spinach
• Squash without seeds
• pumpkin
• Skinless potatoes
• ripe banana
• Cantaloupe
• Avocado
• Canned pears without skin and seeds

3. Dairy products

You can consume milk and other dairy products, but in moderation. However, if you suffer from lactose intolerance, you should stay away from milk and other dairy products.

4. Meat

The good news about the low fiber diet is that there are no restrictions on the consumption of meat and poultry. You can eat beef, chicken, lamb, and pork as long as they are soft, tender, and lean.

5. Fats, seasonings and sauces

You can eat the following as part of your low fiber diet:

• Margarine
• Butter
• oils
• Ketchup
• Mayonnaise
• Sour cream
• Soy sauce
• Flavoring

You can also eat plain cakes, cookies, pudding, custard, pretzels, hard candies, ice cream, and Eskimos. When it comes to drinks, you should be looking at decaffeinated coffee and soda. Caffeine can irritate your stomach. You can also drink fresh vegetable juices. However, do not forget to stretch them before consumption.

Foods to Avoid

There are certain foods that should be completely eliminated from your diet when you follow a low fiber diet. These products include the following:

• nuts
• seeds
• Raw fruits and dried fruits
• Whole grains and whole grain products
• Beans and lentils
• Fiber-rich vegetables such as broccoli, peas, and Brussels sprouts
• Pickles
• Cheeses with fruits, nuts and seeds
• Popcorn
• Fruit juices with pulp
• olives
• Sauerkraut
• Peanut butter
• Saves

low fiber diet recipe

Baked fish with asparagus and green beans

What you need

• Salmon fillets
• 5 asparagus tips
• 6 green beans
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 thyme stalk
• 1 teaspoon oil
• Salt and pepper

How to get ready

1. Marinate the fish with salt, pepper and lemon juice for 10 minutes.
2. Wash the vegetables and remove the inedible parts and toss in a bowl.
3. Add olive oil, oil, salt and pepper to a bowl and mix well.
4. Put the fish in a baking tray, pat the oil a little and bake at 180°C for 5 minutes.
5. Take out the pan and add the vegetables. Bake for 5 more minutes.

Vegetarian alternative

If you don't want to eat meat, you can use mashed potatoes (peeled).

The role of exercise

Regular exercise will keep you active, strengthen your muscles and strengthen your bones. Try to include at least 20 minutes of exercise in your daily routine. Walking, lunging, jogging, stair training, rope racing, cycling, and yoga are recommended.

Benefits of a low fiber diet

• Beneficial for people suffering from inflammatory bowel diseases such as ulcerative colitis and Crohn's disease.
• Soothes the stomach and prevents bloating, diarrhea and stomach cramps.
• More nutrients are absorbed as intestinal transit time increases.

Side effects of a low fiber diet

• Can cause nutritional deficiencies, which can lead to a number of health problems.
• Because fiber helps mobilize fat, a low-fiber diet can lead to weight gain.

A low-fiber diet can help soothe the intestinal walls and help you feel better. Check the fiber content before buying vegetables, fruits and grains. Follow a low fiber diet only if your doctor advises you to do so. If you experience stomach pain even after a low-fiber diet, see your doctor immediately. In addition, being on a low-fiber diet can lead to nutritional deficiencies. Hence, you should take strained fruit and vegetable juices along with multivitamin supplements.

Questions and answers

• How much fiber is in a low fiber diet?

About 1 gram of fiber per serving is allowed for people suffering from inflammatory bowel diseases such as ulcerative colitis and Crohn's disease.

• Can I eat chocolate on a low fiber diet?

Yes, you can eat chocolate on a low fiber diet. However, you cannot have chocolate containing nuts.

• Should I follow a low fiber diet before a colonoscopy?

A colonoscopy is a procedure to look at any inflammation, bleeding, ulcers, cancer, and polyps in the lining of the colon. Because high-fiber foods are difficult to digest and can cause inflammation in the colon walls, a low-fiber diet prior to a colonoscopy is recommended.

• Should I follow a low fiber diet if I have diverticulitis?

Small pockets or pouches formed in the lining of the intestines can sometimes become infected and inflamed. This condition is known as diverticulitis. Your doctor may recommend that you stay on a low-fiber diet for some time to reduce bowel volume (a high-fiber diet causes bowel volume to increase) and the infection heals. Follow your doctor's advice before following a low fiber diet.

• Should I follow a low fiber diet if I have ulcerative colitis?

When the lining of the colon becomes ulcerated, it causes diarrhea and severe pain. To soothe the walls of the colon, a low-fiber diet may be recommended by a doctor. Check with your doctor to find out the cause of your stomach pain and diarrhea before starting a low fiber diet.

• Does a low fiber diet cause constipation?

While on a low fiber or low fiber diet, you have less bowel volume and your bowel walls need extra movement and energy for bowel movement. This can lead to constipation. If you have inflammatory bowel disease, the only way to avoid constipation is to drink enough water throughout the day.

• Can I drink alcohol while on a low fiber diet?

No. Alcohol increases peristaltic bowel movement and causes more inflammation. Drinking alcohol will only further irritate the intestinal wall.

Welcome to good health!

In this article I will tell you what fiber contains. The list of products is incredibly large, and you will see it. Which products contain the most of it - my table will help you with this. You will learn what vegetable, wheat and dietary fiber are. You will see that there is no fundamental difference in terms, but still it has many types, especially when it comes to bran. I will also tell you how to take fiber the right way, why you should look at vegetables and fruits for weight loss, and whether there is any harm from it.

In any plant, its cell membrane consists of fiber - the so-called polysaccharide. The only exception is algae - they do not contain fiber.

Cellulose is the plant fiber. In our stomach, they do not lend themselves to enzymes - they are so stable. That is, you will not receive from it either energy or building material, and yet, fiber is indispensable for us. Thanks to her:

• digestion is accelerated;
• toxins are removed;
• the overall weight is reduced;
• diseases are treated.

So, any product of plant origin, except for algae, contains fiber. There are two types of fiber: soluble and insoluble.

insoluble fiber

This type of dietary fiber is found in all vegetables, fruits, grains and legumes. If you hear such names as lignin or cellulose, then know that we are talking about insoluble fiber. For her account:

• food leaves the stomach faster;
• the intestines are emptied faster;
• bile acids are excreted from the body;
• cholesterol is excreted;
• stool normalizes;
• metabolism is normalized.

Specifically, cellulose helps the large intestine. Forgive me for the details, but it is due to this type of fiber that the feces get the right volume to go out.

There is a lot of cellulose in bran, cabbage, peas, green beans, carrots, apples, cucumbers.

Lignin is a type of fiber that is responsible for the excretion of bile acids and lowering cholesterol. It can be found in cereals, bran, strawberries, green beans, radishes, peas, eggplants. Please note that those products that can lie (stored) increase the amount of lignin in their composition over time.

Soluble fiber

This type of fiber is also found in fruits, vegetables, legumes, as well as oats and barley. Such fiber is similar to cellulose in its composition, but when it comes into contact with a liquid, unlike cellulose, it does not swell, but turns into a kind of jelly mass.

It is soluble fiber that gives the very feeling of satiety - it envelops the stomach, forcing the brain to give commands that it is time to stop eating. At the same time, it does not supply the body with energy, since it does not and did not have any calories. So, this is the perfect option for weight loss.

But that is not all. When soluble fiber enters the large intestine, it produces butyric and acetic acids there, which helps maintain a healthy acid balance throughout the digestive process.

The most common type of soluble fiber is pectin. They are the ones that lower blood sugar. Most pectin in apples. I touched on this topic in the article. Read, you will learn something very interesting.

Resins also cause a slowdown in the absorption of glucose into the blood. It is also a type of soluble fiber found mainly in grains and legumes.

Why fiber is so good

If you have enough fiber in your diet, you keep yourself healthy. That's all you really need to know about fibers. You will not have diabetes, problems with the intestines, liver, gallbladder, you are unlikely to encounter cardiovascular diseases and even oncology, because it is fiber that removes toxins, radionuclides and heavy metals.

It would seem that there is nothing valuable in plant fibers - no vitamins, no calories to maintain energy in the body, but only it can strengthen your immunity, stabilize weight, and improve metabolic processes.

Review your diet from a week ago. Do you usually eat fresh vegetables, fruits, legumes, wholemeal bread? If yes, then you may not even worry about obesity, hypertension, gastritis and other serious diseases. It is unlikely that they will bother you at all with such a rich and valuable menu.

But if your diet does not include these products, it will not be difficult for you to add them to the menu today. Here are some tricky yet simple ways to eat more fiber without major dietary changes:

1. Eat one fresh fruit every morning (such as an apple) before breakfast.
2. add one fresh vegetable for lunch, you can in the form of salads, but if you are too lazy to do it, you can simply cut cucumber, tomato, radish to the dish;
3. replace one slice of white bread with wholemeal bread - this is for those who find it difficult to refuse traditional rolls, but if it costs you nothing, then buy only bran bread.

Agree, it’s not difficult at all both in terms of money and time, and the body will very quickly respond to such sparing changes. 😉

To be more convincing, here are some interesting facts about the effect of dietary fiber on the body:

• fiber binds and removes nitrosamines, which develop cancer with their carcinogenic properties;
• if during the meal the body did not receive enough fiber, then the food will remain in the large intestine - it simply will not be able to get out of there and everything would be fine, but after a while it will begin to rot there;
• rot enters the bloodstream and spreads throughout the body, poisoning the entire well-established system;
• food devoid of coarse fibers lies in the intestines for up to 80 hours in a row, for comparison, food with coarse fiber is excreted from the body in 24 hours;
• fiber can absorb water 6 times its own volume, which gives us a feeling of satiety with relatively small portions of food;
• given how much water the dietary fiber absorbs, they also capture salt (sodium chloride) at the same time, and without salt, the bladder and kidneys will be able to breathe a sigh of relief and finally do their job well without failures;
• without fiber, acne, pigmentation, redness and an unpleasant yellowish tint will definitely appear on your skin (this is not a direct connection, but the result of the development of gastritis and blood poisoning, which then causes skin problems).

Harm and contraindications

Dietary fiber has no specific contraindications. Everyone can have them. It is unlikely that you can eat so many cucumbers or carrots that you feel bad from them. Restrictions are imposed rather on concentrated fiber - on bran. Here you really need to know the measure and follow the recommendations in the instructions.

Fiber can harm:

• babies, therefore they cannot have solid food until a certain age;
• people with an exacerbated gastric and duodenal ulcer (the ban is lifted during remission as directed by a doctor);
• with diarrhea (the ban is lifted when the stool normalizes, however, the doctor will most likely ask you to limit the fiber in the diet, depending on the cause of the diarrhea).

List of fiber foods

Remembering where fiber is found is simple:

• in fruits;
• in vegetables;
• in berries;
• in legumes;
• in cereals;
• in nuts;
• in bran.

In the table you will see where there is more fiber, but remember that I indicated above - dietary fiber is different in action. And in processed foods, there is always less fiber. For example, you cut the peel of an apple - removed the fiber; you made a smoothie out of berries - there are no more coarse fibers in the drink (which is why babies with weak stomachs are given fruit purees first). Any processing, especially porridge and softening, will destroy the fibers. The exception is sauerkraut according to a special recipe, which I wrote about in an article.

How much fiber does a person need

The calculations are very approximate, be guided only by them as a standard from which you can build. On average, a person needs 40 g of fiber with a caloric intake of 2500 kcal. These data are given in Nesterova's book "Cellulose from Diseases".

The diet of a modern person, taking into account fast food, sweets and semi-finished products, contains no more than 15 g of fiber. And this is incredibly small. And even if you do not yet feel any problems in your well-being, this does not mean that they do not exist.

Any disease develops slowly and progressively, meeting good resistance from the body, and as long as it can, it will fight for health. But you must help him.

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Based on the tables above, you can add fiber-rich foods to your diet. Just don't get hung up on the ones that contain it the most. Variety and intuitive eating of the foods that the body asks for is the key to promoting health.

Do not rush to buy bran in a pharmacy or special preparations. Nutritionist Svetlana Fus, who followed the participants in the Ukrainian version of the show losing weight, noted that she never gave bran or specials to her wards. supplements, arguing that fiber from fruits and vegetables is enough for a systematic cleansing of the body during nutrition. This can be taken into account for yourself: if there is enough fiber in the diet, pharmacy supplements will not be required.

However, there are always exceptions to the rules and particulars. What suits one does not suit another. That is why do not treat the rules of nutrition as something unshakable. After re-reading a lot of literature on proper nutrition, I was surprised to find that there are almost no uniform laws of nutrition that would be fully supported by all scientists. Surely there are those who will prove the opposite and will do it quite successfully. Add here the difference in products in the regions (cheese from France and cheese from Australia - two different cheeses with different nutritional qualities), and especially diseases that already dictate their own rules of the game to us.

For example: a person who suffers from hemorrhoids should not eat a lot of tomatoes. It would seem a harmless tomato, and yet. Therefore, your nutrition should be built under the supervision of a doctor and with the full conscious involvement of yourself. You must clearly understand what is happening in your body and why. Only in this way can you find the golden rules of nutrition for yourself.

How fiber in foods can help you

Because each food has a unique combination of its type of fiber with vitamins and minerals, you can get different benefits from different foods. I will give a few examples.

Fruits, berries, dried fruits, nuts are undeservedly ignored. In some video of a professional athlete, I heard that since fruits are sugar, it is better to exclude them altogether. Like, these are bad carbs. But it's not. Only some fruits can be called fast carbohydrates, and even in this case, the same bananas, watermelons, melons and grapes with their high glycemic index are the best sugar that you can afford several times a year without harming your figure. The main thing is to know the measure.

• Remove bad cholesterol: apricots, quince, orange, watermelon, grapes, raisins, cashews, limes, walnuts, plums, currants, hazelnuts, apples, peas, buckwheat, oatmeal.
• Remove toxins: apricots, cherry plum, pineapple, orange, bananas, lingonberries, cherries, sweet cherries, melons, blackberries, lemons, almonds, persimmons, apples, peas.
• Increase hemoglobin levels: apricots.
• Have a mild laxative effect: apricots, watermelon, bananas, cranberries, cherries, sweet cherries, grapefruit, melon, kiwi, coconut, gooseberries, peach, plum, prunes.
• Reduce acidity in the stomach: avocado.
• Reduce blood sugar levels: avocado, blackberry, dogwood, currant, blueberry, pea.
• Have a fixing effect: quince.
• Regulate metabolism: orange, grapes, raisins, grapefruit, pear, dogwood, apple, pearl barley.
• Reduce stomach acid: blackberry, lemon, tangerine.

What is bran and how is it different from fiber?

What is the difference between bran and fiber? In fact, nothing, because this is the same structure, but at the same time, bran is an independent product, and fiber is an element of all plant products.

It is believed that bran is the best product in terms of the amount of fiber it contains, so it makes no sense to ask which is better. This is the same. By the way, dietary fiber is also fiber, including in bran. These are all just synonyms.

Its claimed qualities are similar to those found in other fiber products:

• normalizes the intestinal microflora;
• helps the intestines to empty faster and better;
• stabilizes metabolic processes;
• removes bad cholesterol;
• reduces blood sugar to the required level;
• removes salts of heavy metals;
• has a choleretic effect.

Bran is a concentrated product. If you add a spoonful of bran to porridge, then its effect will be strong enough, but you can not lean on large doses, otherwise you can even exacerbate the beginnings of diseases of the gastrointestinal tract, which you did not even suspect.

Usually, the recipe is written on bran packages. When I take bran as a dietary supplement, before dinner I eat a tablespoon of bran with a glass of kefir. A sufficient amount of water or a suitable liquid (milk, kefir) is a necessary condition for the positive effect of bran fiber.

A few more moments

Many people ask, are vegetables more fiber than carbs? Everything is simple here: vegetables are both fiber and carbohydrates. Two in one. Nature has given us a wonderful product that has everything we need to supply us with nutrients with the help of water and, due to fiber, make them move through the stomach at an optimal speed, and at the same time remove all the excess that has accumulated from previous meals.

I know that the very thought of restructuring your diet in a more healthy way can both please and cause depression. After all, you will have to give up your favorite products. But this is a myth - we do not need to give up anything. You can also eat what you are used to. The only rule is to replace foods in dishes with more healthy analogues rich in fiber. Yes, I will not hide, you will need time for some restructuring and developing habits, but believe me, it's worth it.

For example, I learned how to make homemade shawarma. This is an amazing homemade dish, which, I know for sure, contains all the most useful. In the store you buy only lavash. Bake chicken fillet in pieces, cut carrots, bell peppers, cucumbers and tomatoes. Pepper and wrap like a shawarma. Nothing complicated, but in the end it turned out to be the most healthy favorite dish.

What else can be replaced?

1. White bread on bran or wholemeal flour.
2. Plain white pasta on durum wheat spaghetti. The latter are somewhat similar to bread, but they are incredibly satisfying. You eat the same pasta, but you get satiated several times more.
3. White rice on brown. The latter is digested longer and then you want to eat less from it.
4. Replace french fries and mashed potatoes with oven baked potatoes. Ideally, if with a peel, so you save more nutrients. The best potatoes are young ones. Some nutritionists even believe that you can eat it for dinner and nothing will happen. 😉
5. Breadcrumbs can be replaced with bran. Try making steamed or oven-baked cutlets (and there really is nothing harmful in this dish if it is baked) by adding bran to them.
6. Replace sweets with dried fruits. I know that this is far from the same thing, and those with a sweet tooth will understand me. But why not grind dates with cashew nuts and coconut flakes in a blender, then roll them into balls and dip them in sesame seeds? Homemade hearty sweets that do not harm the figure.
7. Shop cakes - for homemade pies with fruit and berry filling. We will return to this issue more than once in other articles, but believe me, there are many recipes for completely harmless pies.
8. Swap the store-bought hamburger for a homemade one. Take two whole-grain bread rolls, a piece of roasted turkey, lettuce, tomato slices and onion rings. Perfect.
9. Replace soda with natural juices. Want to drink, but water is too boring? Make yourself fresh juice. You will be satisfied, quench your thirst and feel great. And the teeth fall out from soda. There have been cases.

Fiber Supplements

There are a lot of fiber options in supplements. The most popular options are the already mentioned bran, as well as hemp fiber and Siberian for weight loss. Don't look at the reviews for these products. You should only be interested in the composition. You will be surprised, but in some of these “healthy” products, salt and even sugar were found in the composition. Why they are added there, if it is a dietary product, remains a mystery to me.

Just be careful when buying dietary or plant fiber. The composition may contain vitamins, spices, pieces of fruit, but nothing harmful. When choosing such a product, ask your doctor if there are any contraindications specifically for you. And be sure to follow the instructions. Some types of fiber need to be eaten very carefully, not exceeding the dosage.

Now you know what fiber contains. You will always have a list of products and a table in front of your eyes to know which products contain it the most. You can use wheat fiber, bran, fruits and vegetables, or special Siberian for weight loss, but the main thing is to remember the safety measures, since even such a useful product has contraindications and can be harmful. Try to eat where there is the most fiber and you will forget about excess weight and disease.

Still have questions? Write to me in the comments. 😉