Which foods contain a lot of fiber? Coarse fibers when losing weight

Nutrition plays one of the main roles for the normal functioning of the body. At the chemical level, a person consists of what he eats. His physical and emotional well-being directly depends on the quality of food.

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

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What is fiber

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

Plants and all their parts contain coarse fibers, which 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 research (1980s) has shown that plant-based foods also include soluble fiber. The process of their breakdown begins in the stomach and ends in the human intestine, where it is processed by beneficial microflora.

Types of dietary fiber

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

The first group includes lignin and cellulose:

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

Soluble fibers include hemicellulose, pectins, gums and mucilages, and inulin.

1. 1. Hemicellulose is a component of plant seeds and seeds. Digests 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 is found in the nutritious juices of trees. These are biologically active ingredients reduce irritation of gastrointestinal tissues.
4. 4. Mucous substances are found in plant seed coats, roots and leaves (plantain). They have an enveloping effect.
5. 5. Inulin itself is not digestible; it is a source for fructose in the food industry. A strong prebiotic involved in restoring the bacterial balance of the intestine.



Beneficial features

The wide range of positive effects of fiber allows this substance to be used to prevent and treat a number of ailments, such as:

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

Fiber has positive influence when used for weight loss, it reduces cholesterol levels in the blood and improves intestinal function.



What products contain

The list of foods containing large amounts of fiber is wide. 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 dietary fiber- in clarified vegetables and fruit juices no pulp.

Name	Fiber content in grams (per 100 g of product)
Wheat bran
Cocoa powder
White mushroom (dried)
Oat bran
Rye wallpaper flour
Peeled rye flour
Lentils
Durum wheat varieties
Seeded rye flour
Soft wheat varieties
Pistachios
Buckwheat flour
Wheat flour
Prunes
Barley groats
Oatmeal
Pearl barley
Whole grain bread
Wheat flour, grade II
Walnut
Boletus
Oat flakes "Hercules"
Fresh peas
Russula
boletus
Pasta made from grade I flour
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 flour premium fiber is almost absent.

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

On packages, fiber content is indicated after carbohydrates.

Required volume (daily value)

In young children, the intestines are not yet adapted to roughage. 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 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 baby will happily eat a sweet apple, banana or pear. Whole grain porridge can be decorated with pieces of fruit, berries and nuts.

Pregnancy period

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

Sources of fiber - fruits, cereals whole grain. Bran makes stool easier. Their use is combined with active fluid intake.

It is also important for a nursing mother to adhere to a diet. Apples, raisins, celery, cucumbers and carrots will replenish your supply of vitamins, fiber and will not cause allergies. Prunes, cabbage, radishes, and legumes can cause bloating in the baby's tummy. The presence of pieces of fruit skin (apples, tomatoes) in a child’s stool should not be a concern: coarse fibers are not digested and act as a cleansing agent.

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

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If we compare our present century and past centuries, then life has changed greatly and dramatically. The rapid development of science and technology has made human life different from what our ancestors had. Yes, time does not stand still, but what has always been and will be relevant? That's right, health and beauty, and now the trend of self-care has become popular. And one of the frequently asked questions is what foods contain fiber, why is it indispensable for us? And if you came for answers, you will find them further; the article promises to be interesting.

We can talk endlessly about the benefits of vegetables, fruits and berries.

So, in recent years, many diseases have become very, so to speak, younger. Scientists are sounding the alarm; everywhere we hear that nutrition and stress can ruin our health. Haste has become a habitual way of life. Marketing plan for the promotion of semi-finished products, food instant cooking and other products from the “warm up in” range microwave oven a couple of minutes and you’ll be full”, brought profit shopping centers colossal. Well, what about our health? But it has weakened, because we would rather eat something harmful, as long as it’s quick, otherwise we have to run to work, it’s better to buy instant porridge for the children than to cook it from natural milk do it yourself or choose products with fiber for the intestines and so on.

You understand perfectly well what we are talking about, because most of us live like this and think that it’s time to change something when alarm signals from the stomach, intestines, and the entire gastrointestinal tract have already begun. Well, what can we do, our mentality is “until thunder strikes, a man will not cross himself,” many will say. But life is priceless and alone, and time is an irreplaceable resource, so you need to choose food wisely, and most importantly, develop a good habit. Have you heard about coarse fibers in food? Something somewhere, it seems, but you can’t explain exactly what’s what? It's time to broaden your horizons and find out everything related to this issue, and at the same time look at the table at the end of the article, there is a list about fiber, which products contain it and how much.

What are coarse fibers or cellulose?

We know that plant foods are much healthier for our body than animal products. Our ancestors knew about this thousands of years ago, and healers also have knowledge traditional medicine Nowadays. Plant foods can not only give us food, but also heal us from a number of diseases. Sometimes healers say that each illness has its own herb, and it grows next to the person. Nature gives us fruits and plants, they contain many different macro- and microelements, vitamins and, of course, fiber. What is it and how does it work?
Fibers in products of plant origin that have a hollow structure are what we are talking about today, that is, fiber. These fibers intertwine and form a certain mass, which for our body is necessary component. This is the rough part in plant foods, and our body cannot digest it. Absorption takes a long time, after which these fibers are excreted naturally. Fiber-rich foods should be in our diet required quantity, otherwise the body will fail over the years.

There are two types of fiber:

1. Soluble. These substances, when entering our body, take a lot of water, after which they become like jelly. These are pectin, resins, alginates.
2. Insoluble. These fibers do not disintegrate and do not change their structure. They simply swell with moisture, like spongy material, and are then expelled from the body. This is lignin, cellulose, also insoluble fiber refers to hemicellulose.

Why is this happening? By eating food every day, especially unhealthy, unhealthy food in large quantities, we do not fill the body with health. Yes, we satisfy the feeling of hunger and thirst, but there is a minimum of energy and benefits, and this is in best case scenario. More often, food for most people is toxins, waste, cholesterol and excess weight, body fat, clogged vessels and others Negative consequences. Our stomach is simply not able to cope with such a diet for years, and as a result, illnesses begin. That’s why you need coarse fiber; you’ll find out what foods contain it below. But for now let’s talk about the consequences of the shortage.

What can happen to your health if you don’t have fiber products in your diet?

Let's start with the main thing for all of us - appearance. We may not notice pain in the side or discomfort in the stomach, but if the skin is covered with acne and inflammation, then this is a problem. This is a wrong approach, but still, if you are the kind of person for whom appearance always comes first, then you should think about the fact that all skin rashes, sallow color, acne and other troubles appear in those who have a “dirty” body. We hope you understand that dirty means polluted, filled with toxins, undigested food.

For information! By eating unhealthy and heavy food before going to bed, you do not allow the body to rest, it cannot cope with digestion, absorption is minimal, and large residues remain. Further, they are not excreted - the food rots, ferments, and gives off a foul odor inside, which can often be smelled from the mouth in the morning.

It’s an unpleasant situation, but it’s true, and yet it’s necessary to eat right so that nothing rots or ferments in your body. Fiber helps us with this; it removes these residues, removing them naturally. Then toxins will not come to the surface, strewing our face and body with ugly pimples and inflammations.

But that's not all. Stagnation of food leads to constipation, which, in turn, leads to an even more unpleasant problem - hemorrhoids. Again, the food remains in the body, and its intoxication begins. A person may feel sick, feel bad, the body does not feel energy, there is no strength. Against this background, ours also suffers. nervous system, because life productivity decreases both at work and just at home. Appearance suffers, skin becomes dull. Of course, a person experiences stress against this background.

Attention! It won’t be enough to just start eating a lot of fiber if you still consume junk food, alcohol, and nicotine. You need to work on your health and appearance in a comprehensive manner - healthy food, sports, good moral and spiritual state.

Products containing fiber are also important for pregnant women. Their body must be clean, and it's not just about appearance. The child must develop in a favorable environment. Also, during pregnancy, problems in the intestines are often observed, and after childbirth, constipation and the same hemorrhoids are often added to this. The issue is delicate, but it needs to be talked about. The fibers contained in foods are the right products, will help you recover quickly and make your mother’s life easier, and her gastrointestinal tract condition will be good.

Of course, pathogenic microflora multiply in a polluted body, and this, as has long been known, causes various diseases, and the worst thing is oncology. Cholelithiasis, diabetes mellitus, increased gas formation, bloating, bad breath, and atherosclerosis can also often occur.

Important! You should not sharply increase your fiber intake; consistency and gradualness are needed here. Due to a sharp excess of fiber, diarrhea and other consequences may begin. Daily norm fiber per day – 20-30 grams, you can take a little more – up to 50 grams.

Fiber helps our health

Listing the harm that we cause to our body by not consuming foods with high content fiber, we've let you know about the consequences, but that's not all that fiber can do in plant foods.

• The functioning of the gastrointestinal tract is improving.
• Metabolism is normalized.
• Fiber can help get rid of excess weight, and often nutritionists prescribe products containing it during a diet.
• Struggling with hunger, a person eats less.
• The level of sugar in the blood is normalized. It may also decrease.
• Cleaning from harmful substances.
• Normalization of peristalsis.
• Cleansing lymph and blood from harmful cholesterol.
• It prevents a number of diseases, including of cardio-vascular system and oncology.
• Improves external condition, fills with energy and vitality.

We hope you understand all the benefits of such irreplaceable and invisible, at first glance, components plant food for our health. Whether you are a man or a woman, vegetables, fruits and more should be a priority on your table. Exactly which foods contain fiber, read in the next section, also below you will find a table that will show how much fiber is contained in what, and how much you should eat of this product. Remember that a minimum of 20 grams is needed per day.

How to make up for fiber deficiency or foods containing it

Dried fruits

This entire large group of products is very healthy; there is a lot of fiber. If you include in your diet dried raisins, prunes, dried apricots, figs and others, for example, adding a handful to your morning porridge, your gastrointestinal tract will “thank you.” Dried fruits are of great benefit, in general, for the whole body, but remember that they contain a lot of calories and those who are losing weight do not need to get carried away with this delicacy.

Vegetables rich in fiber

Just like dried fruits, vegetable crops rich in fiber. But the most useful here are greens, pumpkin, zucchini, lettuce, cucumbers and cabbage, carrots, and beets. Of course, there is fiber in potatoes, broccoli, asparagus, radishes, and the favorites are legumes. Tomatoes also contain fiber, you can find out the amount in the table below.

An important rule in eating food rich in plant fibers is good and repeated chewing. It is also worth noting that vegetables, as well as fruits, after heat treatment lose a lot useful components, including fiber. Therefore, try to eat more fresh, raw products.

Nuts

As for nuts, there is a lot of fiber, as well as other useful components. Nuts, like legumes, can replace meat for those who decide not to eat it. They are nutritious, tasty, and the record holders for fiber of plant origin are almonds, walnuts and hazelnuts.

Fruits rich in fiber

Majority natural products, be it herbs or berries, mushrooms, vegetables and, of course, fruits carry a storehouse of everything that is necessary and useful for us. For excellent digestion and intestinal cleansing, eat more grapes, raspberries, apples, pears, peaches and bananas. All of them contain fiber in varying quantities.

For information! People often wonder, what about juices? Are they also useful? The fact is that if the juices have been processed, then the fiber in them is no longer retained. It is also not found in milk or eggs. Food of animal origin does not contain plant fiber.

Cereals

We all know about porridge from childhood. People who care about their diet, figure, and health know that it is necessary to eat cereals. And if we talk about fiber, it’s there too. Oatmeal, rice, buckwheat, pearl barley are full of everything we need, but there is also important rule. Processed cereals, like vegetables, lose most of their benefits. The most healthy cereals– these are those that were made from whole grains.

In general, you understand vegetable fiber contained in products different types. You should include vegetables and fruits, cereals in your diet, and do not snack unhealthy chips or sandwiches, but nuts. By changing your diet, you will feel that you have more strength and energy, and you will no longer have the desire to consume something unhealthy, especially alcohol. Activity should also enter your life. All this is a matter of habit, whether they are harmful or useful, but they can be strengthened through daily repetition. Well, then look at the table of fiber content in various foods and fruits.

Fiber content in foods

Fiber is ballast (transit) substances or coarse dietary fibers related to nutrients. But as such it does not have nutritional value for the human body, more supporting the normal functioning of the intestines and removing toxins and waste from the body. It is one of the recognized means for losing weight.

Beneficial properties of fiber for the body

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

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

What foods contain fiber?

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

Products containing fiber

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

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

According to nutritionists daily norm for an adult, fiber is 25 to 30 grams.

Which foods contain the most fiber?

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

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

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

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

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

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

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

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

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

Types of fiber

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

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

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

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

Fiber as the basis of a diet for weight loss

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

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

A high fiber weight loss diet requires high water intake.

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

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

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

Many people do not peel vegetables, but eat them with the peel, thinking that they destroy fiber; this is a mistaken opinion; it is possible and necessary to peel vegetables and fruits.

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

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

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

Eat wisely, do not overindulge in fatty and unhealthy foods, eat more vegetables, fruits, herbs, and you won’t have health problems for a long time.

Anyone who monitors their health and strives to maintain a normal figure knows that food must be balanced. Every day, the human body needs carbohydrates, fats, protein, dietary fiber (fiber), acids, etc. While much is known about the benefits of dietary fiber, what properties dietary fiber has is not clear to everyone, because it is not digested by stomach enzymes.

Fiber is an organic fiber belonging to. Their peculiarity is that the substances do not dissolve, but passing through the digestive tract, they absorb all toxins, waste and harmful substances, removing them from the body. It is important to understand which foods contain these organic fibers and what functions they serve.

Beneficial features

Fiber is found in plant foods - fruits, vegetables, cereals, plant leaves, etc. It is invaluable for the intestines; with its help, you can improve stool, cleanse the body, get rid of constipation, but its benefits are not limited to this. You can also highlight the following benefits of consuming this useful substance:

• Normalization of cholesterol levels in the blood. Organic fibers help strengthen and increase the elasticity of the walls of blood vessels, which has a beneficial effect on blood pressure and the functioning of the cardiovascular system.
• Sugar control. High fiber foods are essential for people with diabetes mellitus, because active substances slow down the rate of absorption of sugars into the blood.
• Fight with overweight . When dieting, foods containing fiber should become the basis of the diet. Fiber helps dissolve and remove fat, which is extremely important for weight loss.
• Regulation of intestinal microflora. By consuming foods that contain insoluble substances, you can eliminate problems in the functioning of the gastrointestinal tract, as well as prevent complications of diseases such as hemorrhoids, diverticulitis, and rectal cancer.

People between the ages of 15 and 55 need fiber the most. Then the need is reduced by 10 units. During pregnancy, the number of foods with big amount organic fiber should increase as the volume of food consumed increases. Vitamin deficiency, anemia, intoxication, excess weight - all this is a reason to add to your daily menu more plant foods.

Norm, excess, deficiency

Based on numerous studies, it can be concluded that daily requirement the body's fiber content ranges from 20 to 40 grams. If your menu is incomplete, you need to include foods with increased content dietary fiber, for example, rye bran. 100 grams of product contains 44 g of fiber. You can also purchase ready-made mixtures based on it in pharmacies. If the body lacks organic substances, it will let you know, the main thing is to notice the signals in time. Signs of a lack of dietary fiber include:

• unpleasant body odor, indicating that waste and toxins predominate in the body;
• pressure changes and problems with blood vessels;
• exacerbation chronic diseases;
• rapid weight gain.

Popular wisdom says that everything is good in moderation. Therefore, you should not abuse foods that contain a lot of fiber. An excess of this beneficial substance can lead to unpleasant consequences, such as flatulence, bloating, diarrhea or constipation, nausea and vomiting, impaired motility and intestinal microflora.

The problem with the modern human diet is nutritional imbalance. We eat a lot, which quickly turns into sugar in the body and settles in the form of fat deposits on the hips, abdomen, sides and internal organs. To adjust the menu, you don’t need to buy pharmaceutical additives and dietary supplements, just increase your consumption of cereals and vegetables, add fiber-rich foods, the list of which can be found below.

What to include in your diet

When composing your daily menu, carefully consider each item, focusing on your own desires, taste preferences and body needs. Almost everyone who is trying to lose weight thinks about foods rich in fiber. You can find out what contains the most dietary fiber by studying this list of foods. Most of the options presented are affordable and are sold in your nearest store.