Foods rich in fiber and dietary fiber list. Insoluble fiber for weight loss

Each of us once heard that dietary coarse fibers are extremely useful for our body. In what products they are contained and what significance they have for human health - this information is laid out below. In addition, the article describes the benefits of the above substances for losing weight people.

What is Coarse Dietary Fiber

They enter the human body in the form of undigested carbohydrates from plant foods. These are polymers of polysaccharides and their derivatives.

These substances are divided into two large groups:

• soft soluble;
• coarse insoluble.

Soft food fibers include dextrans, agarose, gum, pectins. Coarse fiber is fiber, which is a glucose polymer. Due to some differences in the chain of molecules, it is not cleaved in the digestive tract.

It should be noted that coarse fibers are not energy sources. Under the influence of microorganisms, they are partially decomposed. In this case, the energy that is released during this process is fully used for the needs of bacteria.

Monosaccharides, which are formed during the decomposition of food fibers, are converted into volatile fatty acids: butyric, propionic and acetic. These substances are partially absorbed through the intestinal walls, and only 1% of them enters the human body. Lignin, which contains a lot of foods with coarse dietary fiber, is not absorbed at all. Therefore, they are very often characterized as "ballast substances". But in vain! After all, they play an essential role in the digestion process.

Coarse dietary fiber: composition

Fiber is made up of glucose molecules. It is often found in nature and is similar to starch. It is known that any plants and trees also consist of cellulose, which, of course, does not split. The same happens in the human body: the stomach cannot extract it, therefore it does not carry any energy in itself.

This fact contributed to the fact that many scientists of the last century began to prove that coarse fiber in food is "ballast" and does not benefit the body. The researchers wanted to "cleanse" food from the above substances. As a result, people's health has deteriorated significantly. believe that a decrease in dietary fiber in food in the middle of the 20th century was the cause of the development of many cancers, obesity, heart problems, and intestinal diseases.

The role of fiber in the body

The functions of dietary coarse fiber are quite diverse:

• accelerate the synthesis of lipase in adipose tissue;
• reduce the rate of absorption of di- and monosaccharides in the intestine;
• regulate blood glucose levels;
• protect the body from enhanced;
• increase the excretion and binding of bile acids, cholesterol and neutral steroids;
• help maintain ideal body weight;
• reduce the synthesis of cholesterol and fatty acids in the liver;
• control the level of phospholipids in bile;
• prevent stone formation in the gallbladder;
• provide normal peristalsis of the biliary tract and intestines;
• prevent the development of hemorrhoids and constipation.

In addition, fiber has the ability to absorb heavy metal salts, thereby preventing their absorption into the organs.

Coarse dietary fiber is also extremely beneficial for women's health. Scientists have shown that women who consume enough foods with coarse dietary fiber have a lower risk of developing ovarian and breast cancer.

Soft and coarse fibers: which foods contain

Both soluble and insoluble must be present in the human diet. Indeed, to ensure the normal functioning of the body, we need soft and coarse fibers. What foods do they contain? The following list will display this information:

1. Soluble dietary fiber:

• cereals (barley, rye, oats);
• legumes (beans, lentils, peas, beans);
• fruits (prunes, avocados, apple peels, raisins, quince and peach peels).

2. Products containing coarse dietary fiber, insoluble:

• bran;
• cauliflower;
• broccoli;
• green beans;
• peel of fruit;
• legumes;
• nuts, seeds;
• buckwheat;
• potatoes in "uniforms";
• mushrooms.

A small amount of fiber is also present in the composition of vegetables such as carrots, pumpkin, onions, parsley, tomatoes, beets, cucumbers, bell peppers, spinach, dill, zucchini.

It should be noted that heat treatment has absolutely no effect on the amount of fiber in vegetables.

Interestingly, there are foods that contain both soft and coarse fibers. What products contain both types of the above food substances? These are primarily legumes. Also, soft and coarse dietary fiber is found in the skins of many fruits.

Brief characteristics of products containing coarse dietary fiber

• Bran. This product contains about 40% fiber. All bran - rye, soy, oat, and wheat - are excellent sources of coarse fiber.
• Buckwheat. This product contains 2 times more fiber than other cereals. If a person eats one glass of buckwheat, he will provide himself with 20% of the daily intake of coarse food fibers.
• Seeds. Flaxseed is an excellent source of fiber. A tablespoon of this product contains about 7 g of fiber.

Daily coarse fiber requirement

Every day a healthy person needs about 25-40 g of the above substances to enter his body with food. The daily requirement for each individual is different. It depends on the caloric content of the diet, the person's physical activity, the state of his health and weight, as well as other factors.

For children, in comparison with an adult body, the daily requirement for dietary coarse fiber is slightly lower.

Scientists say that in order to provide the body with these substances in the above amount, an ordinary person needs to eat about 1.5 kg of fresh fruits and vegetables per day. Of course, in most cases, this amount is overwhelming. Therefore, experts advise to diversify the diet with other foods that contain coarse dietary fiber.

An interesting fact: scientists have investigated that a person eats no more than 25 g of the above substances per day, of which 10 g is found in bread and other cereal products, 7 g is for potatoes, 6 g for other vegetables, 2 g for fruits ...

The fibers are rough when losing weight

Foods containing coarse fiber are extremely beneficial for obese people. If enough fiber enters the human body, then this contributes to the following processes:

• the rate of gastric emptying is significantly reduced;
• stretching it increases, which contributes to the creation of a feeling of fullness and prevents overeating;
• suppressed appetite.

In addition, coarse dietary fiber is reduced in adipose tissue. They also have a diuretic effect. This means that fiber aids in the elimination of sodium and water from the body.

Contraindications to the use of coarse dietary fiber

For some diseases, the above substances should be used with caution and in moderation. It:

• inflammation of the esophagus;
• stomach ulcer;
• gastritis;
• duodenitis.

Experts note that when there is an exacerbation of these diseases, it is generally undesirable to consume foods with coarse dietary fiber. Doctors recommend making such people a special diet, where the above products are present in a minimum amount.

Coarse dietary fiber is not a source of energy, but provides a number of vital processes in the human body, including the acceleration of the passage of food contents through the digestive tract. A lack of these substances can provoke serious health problems, so it is imperative to include them in your diet.

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

In terms of chemical composition, fiber refers to 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 referred to as dietary fiber, is a substance that is indigestible by digestive enzymes. Despite the lack of nutritional and energy value, it is necessary for the proper functioning of the intestines. Without fiber, the existence of useful intestinal microflora is impossible - its surface is considered an ideal environment for their reproduction, and only intestinal bacteria are able to break it down to glucose and other substances.

In the 70s of the last century, it was fashionable to eliminate fiber from the diet. However, in the late 1980s it became clear that fans of products without this substance ten times more often than "old-fashioned" consumers of dietary fiber 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 helps protect the body from cancer and other dangerous diseases.

Many people call fiber a natural intestinal brush 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 the molecules of nutrients.

Useful 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 for its complete hydrolysis, and most of the fiber leaves the body in an undigested state. However, this is all the "salt" - due to its special structure and properties, fiber has a versatile positive effect 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 a meal there is no sharp increase in blood sugar. The absorption of carbohydrates occurs gradually over a long period of time.
2. It absorbs (absorbs) a part of fats, including cholesterol, thanks to which it is possible to preserve blood vessels from atherosclerosis and get rid of the risk of excess weight accumulation.
3. Improves intestinal motility, protects it from the adverse effects of toxins and toxins, excludes the development of fermentation processes, 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 full, the risk of intestinal and other infections is reduced.

Fiber is indispensable for the process of weight loss.

Fiber swells even in the stomach, due to which the feeling of fullness comes faster and lasts for a long time. This allows for fewer portions and fewer meals. Consequently, the total calorie content of the diet decreases.

The main types of fiber

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

Eating only one type of fiber is impractical. For example, soluble fiber protects the intestinal wall from too much exposure to insoluble dietary fiber and prevents them from absorbing too much moisture. Without insoluble fiber, the probiotic properties of soluble fiber are weaker.

What foods contain fiber

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

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

Table number 1 - fiber in vegetables (g / 100 g of product)

Table number 2 - fiber content in fruits and berries (g / 100 g of product)

Table number 3 - fiber content in cereals and legumes (g / 1 glass of cereals)

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

Table number 5 - fiber content in bread (g / 1 portion-slice)

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

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

Daily intake of fiber: deficiency and excess and their consequences

Initially, the amount of fiber per day should be about 5-15 g. If the digestive system is functioning normally, the daily intake of dietary fiber can be increased by 5-7 g per day until the daily intake reaches the recommended value.

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

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

Initially, the amount of fiber per day should be about 5-15 g. If the digestive system is functioning normally, the daily intake of dietary fiber can be increased by 5-7 g per day until the daily intake reaches the recommended value. When consuming a large amount of dietary fiber, the body will need up to 2.5 liters of water daily, because fiber absorbs a lot of fluid, and if it is lacking, constipation may occur.

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

Be sure to read about it

Any organic matter of plant origin contains hollow fibers... It is their plexuses that are what our body simply cannot exist without, that is, fiber. As the coarsest part of plants, it cannot be digested, and it takes a very long time to assimilate it. But for our digestive system, the presence of this complex carbohydrate is vital. For more information on this scope of its application, read the separate material.

Fiber, passing through the body, as a kind of "transit", cleans it from the remnants of food waste, excess fat, removes toxins and poisons, acting as a real intestine orderly.

What is fiber for: beneficial properties, effect on the body

The way you eat has a direct impact on your health, as well as how you feel and look. Together with food, a certain amount of minerals, vitamins, and other useful substances enters the human body, which undergo complex processes of splitting, transformation and absorption into the blood. But with fiber, this is not the case. And even if it is not digested in the stomach, does not break down into other useful elements and leaves the body in the same original form, its importance for a person is simply invaluable.

Why fiber is good for you:

• thanks to the use of fiber, the work of your intestines is normalized, the metabolism is getting better;
• a diet rich in fiber-rich foods promotes quick and harmless weight loss(plus a feeling of fullness is added, which helps you eat less);
• decreases or normalizes blood sugar levels;
• there is an active stimulation of peristalsis;
• the body is freed of toxins, toxins, unnecessary fats, gastric and intestinal mucus;
• the lymphatic system is cleared;
• the level of cholesterol in the blood decreases, which prophylactically affects the prevention of risk heart disease;
• muscle fibers are strengthened;
• contributes to the prevention of cancer (according to some experts).

Also distinguish natural and synthetic fiber... Of course, an artificially created substance is inferior in usefulness to a natural one (dietary, that is, initially contained in a particular product).

High fiber foods

We suggest that you familiarize yourself with the list from which you will find out which ones contain enough fiber. Since this substance is purely of plant origin, then you need to look for it in the appropriate sources. They can be divided into several conditional groups.

Vegetable and animal oils

Unfortunately, fiber is only found in raw fruits and in thermally unprocessed vegetables, so it just isn't saved during cooking.

Fiber: Daily Value, Causes and Effects of Deficiency and Excess

But never self-medicate by prescribing any additional medications for yourself. Adding fiber to your diet on your own may not only be beneficial, but also harmful to the body. For correct diet planning it is better to see a doctor.

At fiber deficiency may occur:

• frequent constipation;
• cholelithiasis;
• possible manifestations of hemorrhoids;

• various bowel diseases and problems with the gastrointestinal tract;
• risk or progression of diabetes, atherosclerosis.

However, overuse of fiber is also fraught with unpleasant symptoms. This often leads to bloating, increased gas production and fermentation in the intestines, as well as some deterioration in the absorption of vitamins and other nutrients.

Contraindications to fiber intake may occur if you suffer from acute infectious diseases or inflammatory diseases of the stomach and intestines.

Dietary fiber, called fiber, has a very important mission for our body. But you need to approach planning your diet carefully and responsibly.

We have heard many times from doctors, nutritionists, popular TV presenters and all-knowing girlfriends about the magic word "fiber", which can cleanse our body of toxins and toxins.

What is this miracle? In fact, it is correct to talk not about fiber, but about dietary fiber. Dietary fiber is a complex carbohydrate that is not digested in the human gastrointestinal tract. More precisely, human digestive enzymes are not able to digest it, but the beneficial intestinal microflora is quite capable of doing this.

All dietary fiber contained in food is usually divided into six types: cellulose, fiber, hemicellulose, pectins, lignin and the so-called mucus and gums. I draw your attention to the fact that according to the information available on the Internet it is impossible to establish how much fiber is in a particular product, and how much gum, cellulose or pectin.

Perhaps, reference books have been compiled on this topic for narrow specialists in the food industry or doctors, but no one has provided them for the general use of the network, by and large, the available information is very approximate and not always reliable. But it is very important what kind of dietary fiber is contained in the food on our table. And that's why. Dietary fibers differ in composition and in their properties.

All of them are classified by water solubility into:

water-soluble: pectin, gums, mucus, starch - it is believed that they are better at removing heavy metals, toxic substances, radioisotopes, cholesterol.

water insoluble: cellulose (fiber), lignin - these better retain water, contributing to the formation of a soft elastic mass in the intestine and improving its excretion.

Roughly speaking, fiber is the shell of plant cells, and pectins are the substance that binds plant cells together. Physiologically, the difference is felt, this is how - if there is more pectin in the food consumed, then the time for digestion of food is delayed. If there is more fiber (cellulose), it is shortened. Anyone who has ever suffered from constipation will understand what it is about.

The names themselves speak for themselves - coarse dietary fiber (fiber) and soft dietary fiber (pectin).

For even greater clarity, I will give an example: an apple. Beautiful, juicy healthy and other blah blah. Let's turn to the numbers: 100 g of the edible part of apples contains 0.6 g of fiber, 1 g of pectin (average). As you can see, fiber is almost half as much as pectin. Therefore, some people prone to constipation, due to the physiological structure of the intestine (dolichosigma, extra bowel loops, etc. pathologies that are found during colonoscopy or irrigography), after eating a lot of apples, especially after cutting off the peel, will wait for the urge to visit bathroom even longer than without apples. Now, if they ate one peel, they would get the effect - after all, cellulose (fiber) is contained mainly in the peel, and pectin is in the pulp.

Many mothers faced a problem: after the introduction of apples into complementary foods, the babies began to have a stool retention. But to most people, the phrase "apples and constipation" seems wild and awkward. How, after all, apples are solid fiber! Why isn't it working? Try zucchini puree or carrot juice and stools to get better.

What is dietary fiber for?

Water-soluble dietary fiber: gums and pectin bind to bile acids in the intestine (form a gelatinous gel-like mass in the stomach), thereby reducing fat absorption and lowering cholesterol levels. In general, they delay the processes of food advancement through the digestive tract, envelop the intestines, protecting it if there are ulcers or erosion on it. Therefore, on a diet with diseases of the gastric tract, with cholecystitis, enterocolitis, it is useful to eat not raw fruits, but baked, peeled fruits. In addition, gums and pectin slow down the absorption of sugar after meals, which is beneficial for diabetics.

Water-insoluble dietary fiber: cellulose (fiber) and lignin bind water in the intestine, thereby adding volume to the "gastrointestinal tract", promote faster bowel movements, which is the prevention of such consequences of constipation as spasmodic colitis, hemorrhoids, colon cancer, varicose veins rectum.

In the instructions for dietary fibers sold in the pharmacy, you can find out that they bind xenobiotics, heavy metals, radioactive isotopes, ammonia, divalent cations and contribute to their excretion from the body. In fact, they have an enterosorbent, detoxifying, antioxidant effect.

But it is wrong to scratch all dietary fiber under the name "fiber". People who have no digestive problems, and the gastrointestinal tract works like a clock, an excess intake of some dietary fiber, namely fiber, is threatened with diarrhea and flatulence.

How much fiber does a person need

Nutritionists in most countries believe that a person simply needs ballast substances in the form of dietary fiber. But there is no consensus on how much is in grams - no. The American Dietetic Association has set a rate of 25-30 grams of fiber per day. Russian nutritionists recommend 20-25 grams of fiber per day. This is an indicator for the average person, without physiological abnormalities.

In case of any diseases, the doctor can adjust the norm. So, in some cases, the amount of dietary fiber, and in particular coarse (fiber), can be increased to 40 g per day (in sports medicine, recommendations are given from 35 to 50 g of fiber per day). Or vice versa, it is reduced, although in most cases, if you write down the diet of an ordinary person (not a vegetarian) in terms of nutritional value, then 15-17 g of fiber per day is gained from strength - there is too much refined food in our life.

The recommended dose of pectin for ordinary population groups is 4 g per day for adults, and 2 g for children. With an increased radioactive background, the rate of pectin should be increased to 15 g per day. An excess of pectin in the body can cause allergic reactions, fermentation in the colon, accompanied by flatulence and a decrease in the absorption of proteins and fats. Have I already said that dietary fiber is contained only in plant foods? No, you guessed it yourself. But the content of dietary fiber, or rather pectins and fiber, varies greatly.

Foods containing dietary fiber

Vegetables

Berries and fruits

Cereals, legumes

Nuts and seeds

The amount of pectin can vary for various reasons. The first is the varietal qualities of vegetables and fruits. More clearly on pears, remember how different they are - with a thin peel (conference pear), with a thick one (Chinese pears). In addition, during storage, the amount of pectin in fruits decreases, so it is healthier to eat fresh fruits and vegetables.

The amount of fiber also varies depending on the varieties, which is clearly seen in the example of the now popular chickpea. There are two types on sale: white chick-pea desi it is yellow, dry dirty yellow or gray and brown chick-pea kabuli (popular in India) it is dark brown, dry almost black. The pectin and fiber content, as well as the total carbohydrate content (starch is almost 1.5 times more in white chickpeas), is very different. In addition, the amount of fiber and total carbohydrate content depends on whether you are using peeled chickpeas (no shells) or unpeeled chickpeas in your meals. I collected this article literally bit by bit from reference books, not only in Russian, for example, "Dietary fiber profile of food legumes" Sarhad J. Agric. Vol. 23, No. 3, 2007.

By the way, in addition to pectins and fiber, some products contain other dietary fibers - mucus - substances of different chemical composition, mainly polysaccharides, but close to pectins. They selectively absorb other harmful substances in the intestine, reducing putrefactive processes in it, contribute to the healing of its mucous membrane and the removal of excess cholesterol from the body. Their source is, first of all, flaxseed (6-12%), mucus is also present in rye grain.

Summarize: the richest in fiber, and dietary fiber in general, primarily legumes, nuts and seeds, especially flax seeds, whole grain flour, then vegetables (especially onions, carrots and beets), fruits (especially avocados, dried fruits) and berries (especially cranberries , raspberries, black currants). Moreover, fruits have the highest content of dietary fiber in the peel.

Do not discount some spices, such as cinnamon. It is very rich in dietary fiber. I could not find information on how much pectin is in it, and how much fiber, it is only known that the total amount of dietary fiber is 53 g per 100 g, which is more than half. So cinnamon enriches baked goods not only in taste, but also structurally.

How much and what to eat to get enough fiber

To gain the required amount of fiber 25-35 g, you need to eat a lot of vegetables and fruits, for example, 1 kg of apples or 1 kg of pears, or 1 kg of carrots, or 1 kg of cabbage or 1 kg of pumpkin, 1.5 kg of apricots, or 2 kg of melon. You can overeat berries - only half a kilo of currants! But you won't eat that much every day.

One of the main suppliers of dietary fiber is rye bread (8.3 g of fiber per 100 g of bread), grain (8 g of fiber), doctor's roll (with bran - 13 g of fiber), cereals (oatmeal - rolled oats, buckwheat - by 10-11 g fiber). But count how much bread do you eat? A slice of bread weighs 20-30 g, one large plate of oatmeal - only 40 g of cereal. A large bowl of buckwheat contains just 8 grams of fiber.

Especially there is a lack of dietary fiber, in particular fiber, for children, it is difficult to force them to eat vegetable salads, whole grain bread, legumes. Nuts and dried fruits are saved.
If you revise your own and start eating more fiber-rich foods, one not entirely pleasant moment appears - an increase in the amount of carbohydrates or fat and total calories. The fact is that in fruits and dried fruits, for example, in addition to dietary fiber, there is a mass of sugars, in nuts - fats.

In the same apples, in addition to pectin and fiber, 10 g of sugars for every 100 g of weight, in prunes - 38 g of sugar. The average carbohydrate intake for a person is 250-450 g (depending on weight and physical activity). The same is the case with nuts and seeds - you can sort out fat, the norm of which is about 40-50 g per day.

I tried to compose the daily food for the day, from the most common products, so as to more or less bring it closer to the norms. Honestly, it's not that easy! Do not judge strictly, an approximate option for a day, which should be broken down into 5-6 meals:

• 120 g (5-6 slices) rye bread
• 200 g of cottage cheese 5%,
• 200 g of boiled long-grain rice,
• 200g boiled pasta,
• 100 g boiled chicken fillet,
• 200 g pink salmon baked without oil,
• 200 g fresh cucumber (1 cucumber),
• 150 g fresh tomato (1 small),
• 10 g vegetable oil (tablespoon)
• 100 g mandarin (2 small),
• 500 g apples (2 large or 3 medium),
• 60 g sugar (10 teaspoons for tea or coffee),
• 20 pieces (20 g) almonds.

Total: 130 g of proteins, 44.6 g of fat, 275 g of carbohydrates, of which 39 g of dietary fiber, a total of 2054 kcal. Designed for a person with an energy requirement of 2000 calories (+/- 50), doing amateur strength training 3 times a week, not trying to lose weight. You can replace vegetable oil with butter by adding it to the side dish, then you will have to eat vegetables raw so as not to go overboard with fats and calories.

Diet option: remove all apples from the above list, add a plate of boiled lentils (200 g) and get: 140 g of proteins, 43 g of fat, 210 g of carbohydrates, of which 39 g of dietary fiber, 1811 kcal in total - a more fitness option - a slight deficit calories and fewer carbs will help you shed fat slightly.

Another diet option: we completely remove sugar, replace it with 100 g of prunes (1 piece without pits weighs 8-10 g), then the hated lentils can be replaced with a portion of 300 g of potatoes baked in spices (without oil or with a drop of oil). We get: 134 g of proteins, 44 g of fat, 224 g of carbohydrates, of which 38.6 g of dietary fiber, 1849 kcal in total.

Sometimes there are times when there is no desire or opportunity to eat vegetables and fruits. Most often, this is in the process of losing weight. Here carbohydrates (sometimes fats) are cut. And they are cut down very much - less than 100 g per day. But then the intake of dietary fiber is very sharply reduced, literally up to 2-4 g. This threatens a serious violation of the regularity of the "stool". In such cases, special products with a high fiber content come to the rescue: wheat bran, oat, rye (25-55 g of fiber), flax flour (25 g of fiber), soy flour (14 g of fiber).

But, perhaps, each of these products should be devoted to a separate article ...

Our food has truly miraculous properties, because by balancing your diet, you can get rid of many diseases or prevent their development, lose weight and even become younger and more beautiful. From the products we get all the substances necessary not only for growth, but also for the renewal of body tissues. One of these nutrients is fiber.

The benefits of fiber

Why is fiber good for you? Much is known about the wonderful properties of fiber (or dietary fiber - components of the membranes of plant cells): it lowers blood cholesterol and blood pressure, stimulates digestion, accelerates metabolism, removes toxins and toxins from the body, promotes cell renewal and helps maintain youth. And, in addition, it contains few calories, but at the same time, it quickly causes a feeling of fullness and, thanks to this, does not allow us to gain extra pounds. No wonder fiber is considered a panacea for many diseases.

Natural foods that have not been further processed are especially high in fiber, such as whole grains, legumes, fresh fruits and vegetables.

Indeed, in terms of the content of fiber and other useful substances - vitamins, mineral salts and microelements - plant products have no equal. Vegetables, fruits and herbs are easily absorbed by the body and strengthen the immune system. It is not for nothing that dishes made from them have become real bestsellers among fans of healthy eating.

By regularly including them in your diet, you will reduce the risk of coronary heart disease, diabetes, colon cancer and other dangerous diseases. These products are especially recommended for those who are overweight.

Unlike natural foods, refined foods contain little or no dietary fiber.

But both dietary supplements and multivitamins, which are now so widely advertised in the media, cannot replace fruits, vegetables, legumes and whole grains. If you really care about your health and preserve your figure, plant-based products should be included in the menu all the time.

But do not forget that everything is fine in moderation: too much fiber can cause flatulence and other unpleasant consequences.

What foods contain fiber?

These are wheat bran, bread (from rye flour, Borodinsky, from whole grain flour), porridge (buckwheat, pearl barley, oatmeal, wheat), nuts (almonds, pistachios, hazelnuts and walnuts), mushrooms, legumes (green beans, peas, lentils ). From vegetables - cabbage (Brussels sprouts, white cabbage), carrots, beets, zucchini, pumpkin, tomatoes. There is also a lot of fiber in greens - parsley, dill, lettuce, green onions. And also in fruits, dried fruits and berries - such as black currants, dried apricots, dried apples, raisins, prunes, pears, oranges, bananas, apricots, raspberries, strawberries and others.

Which foods have more fiber? It is especially abundant in wheat bran, dried apricots, black currants, dried apples and raisins.

Let's talk about some of these products in more detail.

Grain bread

Our ancestors ate mainly whole-grain bread, and products made from refined flour were used only occasionally, on holidays. Whole grain, or wallpaper, flour is very useful for health, it contains germs, as well as the fruit shells of the grain - bran, rich in proteins, fiber, vitamins and minerals. Refined flour is devoid of them, and although baked goods from it are very lush and tasty, it does not bring health benefits.

In addition, cereal bread is low in calories, but quickly creates a feeling of fullness - ideal for those who care about their figure and want to get rid of extra pounds. Fiber reduces blood glucose levels, so grain bread is also recommended for diabetics.

Rye, or black(it is also called corn) sour bread was known in Russia as early as the 11th century. By 1626, there were already 26 varieties of it - they are mentioned in the tsar's decree "On bread and roll weight". Such bread is prepared on the basis of rye flour: seeded, wallpaper, peeled, etc. Today there are many varieties of rye bread, one of the most common among them is Borodino. Their rye breads are baked not only in Russia, but also in Belarus (Narochanskiy, Radziwillovskiy), Finland (Ruyslimppu, Reykelipya), Germany (Pumpernickel), in the Baltic countries (Palanga, Viru, Latgale, etc.).

Black currant

Black currant also contains a lot of fiber. It surpassed all other berry crops in terms of the content of other useful substances. It contains a lot of vitamin C (to get its daily dose, an adult needs only 30-60 g of these berries) and vitamin P (100 g of berries - from 5 to 10 daily doses), contains B vitamins, carotene, minerals (iron, magnesium, manganese and others), tannins and pectin substances, organic acids. Black currant strengthens the walls of blood vessels, improves blood formation processes, lowers blood pressure, and is an excellent tool for the treatment and prevention of infectious diseases. This miracle berry also improves metabolism and prevents excess weight.

Apples

“One apple for a day, and a doctor is not needed,” says an English proverb. Of the 15 vitamins necessary for humans, 12 were found in apples. These are vitamins of group B, C, E, P, carotene, folic acid and others. These fruits also contain many minerals (potassium, phosphorus, sodium, magnesium, iodine, iron), sugar (fructose, glucose, sucrose), a large amount of pectin and fiber. Apples cleanse the body of toxins and toxins, lower blood cholesterol levels and activate digestion processes. By including fresh and dried apples in your menu every day, you will significantly reduce the risk of cardiovascular and cancer diseases. And besides, you can preserve youth for a long time, because apples are rich in antioxidants that protect the cells of the body from aging.