Vegetables and fruits containing fiber. Natural foods with fiber

Hello everyone!

We have all heard more than once that there is such a healthy fiber, which you need to consume as much as possible for the health and benefit of your body.

But not all of us fully understand what fiber is and what it is eaten with.

Let's figure out what fiber is, what it contains, and which foods contain a lot of it?

Let's look at everything briefly, but clearly.

What is fiber?

Fiber is dietary fiber that is not digested by the digestive enzymes of the human body.

Fiber has many beneficial properties. It can be called a janitor of our body, cleaning and sweeping away all harmful substances from it.

Beneficial properties of fiber

Four main useful properties fiber:

1. Fiber removes cholesterol and helps lower blood sugar levels
2. Normalizes the functioning of the gastrointestinal tract (gastritis, colitis, constipation, flatulence)
3. Promotes weight loss (obesity)
4. Removes accumulated metals and toxins from the body

Main types of fiber

• BRAN
• CELLULOSE
• HEMICELLULOSE
• LIGNIN
• PECTIN
• GUM
• MUCILAGE

What foods contain fiber?

1. Oatmeal and rice. These are the shells of cereal grains, separated from flour or cereal. They are very good at reducing blood cholesterol levels.
2. Sunflower seed husks. Very gently cleanses the intestines and normalizes the activity of the gastrointestinal tract.

• Cellulose contains:

Cellulose is an indigestible carbohydrate contained in the upper part of the fruit shell. Therefore, by cutting it off, we deprive our body of great benefits.

Cellulose has a very good effect on blood vessels and is useful for hemorrhoids, varicose veins, and cleansing the intestines.

• Hemicellulose contains:

Apples, bananas, beets, cabbage, corn, lettuce, pears, berries, peppers and whole grains

Hemicellulose is an indigestible carbohydrate that absorbs water. It removes carcinogens, promotes weight loss, and effectively eliminates constipation.

• Lignin contains:

Carrot, brazil nuts, peaches, peas, potatoes, tomatoes, strawberries, uncrushed cereals,

Lignin lowers blood cholesterol levels, prevents the formation of stones in the gallbladder.

• Pectin contains:

Citrus fruits, hibiscus, apples, bananas, beets, cabbage, dried peas, agar-agar,

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

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

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

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

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

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

Beneficial properties of fiber and its effect on the body

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

The effect of dietary fiber on the human body

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

Fiber is also indispensable for the process of weight loss.

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

Main types of fiber

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

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

What foods contain fiber?

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

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

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

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

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

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

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

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

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

Daily fiber intake: deficiency and excess and their consequences

At the initial stage, the amount of fiber per day should be about 5-15 g. If digestive system functions normally daily dose Dietary fiber can be increased by 5-7 g per day until the daily dose reaches the recommended value.

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

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

At the initial stage, the amount of fiber per day should be about 5-15 g. If the digestive system is functioning normally, the daily dose of dietary fiber can be increased by 5-7 g per day until the daily dose reaches the recommended value. If you consume a large amount of dietary fiber, the body will need up to 2.5 liters of water daily, because fiber absorbs a lot of liquid, and if it is not enough, constipation can occur.

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

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/ 16.05.2018

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Products rich coarse fiber

Fiber is divided into two types: soluble (soft) and insoluble (rough). Greatest benefit provide for our body coarse fibers, which are a glucose polymer. They are not broken down in the gastrointestinal tract and are excreted naturally, are not a source of energy. Coarse fiber reduces the risk of cancer, helps reduce weight, and reduces cholesterol synthesis. Therefore, coarse fibers must be present in every person’s diet. 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 use Such food leads to suppression of appetite, excretion of water and sodium, and the creation of a feeling of fullness.

What foods contain coarse fiber: list

Products rich in coarse fiber include bran, flour foods coarse, porridge and muesli from solid cereals, as well as corn and brown rice. Add sprouted grains, bran, and oatmeal to salads.

TO plant products, rich in coarse fiber, also include vegetables and fruits: cauliflower, beans, broccoli, potatoes, pumpkin, cucumber, dill, sweet pepper. It is advisable to consume them with the peel, since it is in it that maximum quantity 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. Accurate daily requirement depends on physical activity, weight, 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.

Any mass of organic origin contains hollow fibers. The plexuses of these fibers are something without which the human body simply cannot exist. These fibers are called cellulose (cellulose, granulosa).

Fiber is not digested in the body, as it is the coarsest part of plants, and it takes a very long time to digest. However, the presence of this slow carbohydrate is very necessary for the digestive system.

Pay attention! The transient passage of fiber through the body ensures that it is cleansed of food debris, poisons and toxins, and excess fat. Thus, plant fiber performs the function of an intestinal health worker.

What is granulosa needed for, its effect on the body

How a person eats, what foods he eats, directly affects his health, including his appearance and well-being.

Along with food, it enters the body large number vitamins, minerals and others useful substances, which undergo a complex path of splitting, transformation and absorption into plasma.

With fiber the situation is different. And even though the element does not break down into useful components, is not digested in the stomach and comes out in its original form, its importance for humans cannot be overestimated.

What are the benefits of fiber

• Food, rich in fiber, normalizes metabolism and restores intestinal function.
• Food with a large number vegetable fiber promotes safe but fast weight loss. A person feels full after eating small portions, as a result of which unnecessary pounds disappear.
• The concentration of sugar in the blood is normalized and reduced.
• Stimulation of peristalsis is activated.
• The lymphatic system is cleansed.
• The body is cleansed of toxins, waste, intestinal and gastric mucus, and unnecessary fats.
• Blood cholesterol levels drop, which has a preventive effect on preventing the risk of developing cardiovascular diseases.
• Muscle fibers are strengthened.
• According to some experts, fiber helps prevent cancer.

Cellulose is available in several types, which differ in their functionality.

The soluble group includes pectin, alginates, resins and other substances. Turning into jelly, they have the ability to absorb huge quantities water.

Insoluble plant fiber does not break down. Absorbing water, it simply swells like a sponge. This facilitates the activity of the small intestine. The insoluble group includes hemicellulose, lignin, cellulose.

In addition, fiber is divided by origin into synthetic and natural. Without a doubt, a substance created in artificial conditions, is inferior in usefulness to natural, that is, what is originally contained in any product.

Pay attention! Foods containing fiber (their list is given below) provide a state of satiety, give the body a boost of energy for the whole day, and prevent overeating and overeating. extra pounds, make you feel light and free.

Fiber-rich foods

Every person should know the list of foods that contain a lot of plant fiber. Since this is a substance of natural origin, you should look for it in the appropriate sources, which can be divided into several groups.

Animal and vegetable oils

Vegetable oils undoubtedly have greater nutritional value than animal fats (they lack dietary fiber completely), bringing the body a huge supply of minerals and vitamins.

But in a situation with vegetable fiber things are not like that. It is found not only in various cakes and flour, that is, what remains after squeezing out some oils. Fiber-rich foods are sunflower seeds, pumpkin seeds, flax seeds, and sesame seeds.

When choosing bread, you need to pay attention to what types of flour it is made from. Preference should be given to grain bread or wholemeal bread. You should eat bread made from cereals and cereals.

Juices

Unfortunately, only raw, unheated vegetables, fruits and berries contain dietary fiber, so fiber is not preserved during the preparation of juices.

Nuts

Nuts contain large amounts of dietary fiber. The richest kernels are almond, forest and walnuts. Fiber is also present in pistachios, peanuts, and cashews.

Well, for diabetics it is important to know, despite the fact that they have a high fiber content

Cereals and porridges

Most cereals contain fiber:

1. pearl barley;
2. buckwheat;
3. oat;
4. wheat

There is only one condition - the cereal should not pass pre-treatment, it must be solid. Fiber reserves in the body can be replenished by peeled and brown rice, but bran is considered the most useful in this regard.

Vegetables

Important! Vegetables with heat treatment lose a large amount of fiber, so preference should be given to raw foods.

These vegetables are incredibly rich in dietary fiber:

1. Spinach.
2. Asparagus.
3. White cabbage.
4. Broccoli.
5. Carrot.
6. Cucumbers.
7. Radish.
8. Beet.
9. Potato.

Representatives of the legume family are also good sources of both soluble and insoluble fiber.

Fruits and berries

Few people know which berries and fruits are rich in dietary fiber. There is a lot of fiber in dried fruits, dates, raisins, dried apricots. If morning food human contains this healthy cocktail, a charge of energy and vigor is provided to him for the whole day.

It is necessary to regularly eat:

1. Blackcurrant.
2. Raspberry.
3. Strawberries.
4. Peaches.
5. Apricots.
6. Bananas.
7. Pears.
8. Grape.
9. Apples.

These fruits will relieve the body of fiber deficiency.

Milk and its products

Milk, everything produced from it and other products of animal origin (eggs, meat) do not contain dietary fiber.

Table of the amount of fiber in food

The numbers are based on fiber in grams per serving of the product.

Dietary fiber for weight loss

Eating a variety of foods is not only a real chance to have excellent health and look attractive, but also a great way to lose weight if you fill your diet with foods rich in fiber.

This element will absorb all toxins and excess fat accumulation for further processing and removal from the body.

Such active cleansing will improve the digestion process and intestinal motility. In addition, the concentration of sugar and cholesterol in the blood will decrease, and this is a direct path to weight loss, and no fat-burning drugs will be required.

What should be the daily fiber intake, the consequences of overdose and deficiency

An adult needs to consume 25-30 grams of fiber per day. During the period of bearing a child, a woman must receive fiber supplements, since this element helps the expectant mother normalize intestinal function and get rid of constipation.

Important! You should never self-medicate by prescribing additional nutritional medications. Introducing fiber into food on your own will not only bring no benefit, but can cause significant harm to the entire body.

To properly plan your diet, you need to consult a doctor!

If you lack fiber, the following symptoms may occur:

• cholelithiasis;
• frequent constipation;

The health of a modern person is affected by many unfavorable factors, such as emotional and physical overload, frequent stressful situations, a sedentary lifestyle, and an unfavorable environmental situation. To all these negative effects can be added irregular nutrition, lack of vitamins and minerals, lack of the amount of dietary fiber necessary for the body, including important place takes up fiber.

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

What is fiber

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

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

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

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

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

What is fiber for?

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

Bactericidal effect

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

Cleansing the body, feeling full

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

The role of pectins

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

Balance of intestinal microflora

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

Disease Prevention

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

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

Daily fiber requirement

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

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

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

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

Products containing fiber

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

Bran

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

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

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

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

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

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

Cereals

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

Vegetables and fruits

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

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

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

Fiber-rich foods. Table

Fiber content in vegetables and fruits. Table

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

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

Pectin content in vegetables and fruits. Table

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

Harm to fiber, contraindications

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

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

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

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