Proteins, fats and carbohydrates. Have you forgotten about fiber? Today on "MEDIMARI" We will talk about a natural “washcloth” that helps us cleanse ourselves from the inside.

Fiber, vegetable fiber, dietary fiber, alimentary fiber- it's all the same thing.

What is plant fiber

Cellulose- These are plant fibers that form the basis of plants. They are found in any part of the plant: roots, stems and leaves, fruits and tubers.

The greatest amount of fiber can be found in legumes and berries, in whole grains and root vegetables, in vegetables and fruits along with the peel.

If you compare it with animal products, refined sugar and oil, you won’t find any dietary fiber in them.

Plant fiber one of the most useful components, which should be present in our diet.

In terms of its effect on the body, fiber can be compared to water, vitamins and microelements. It does not supply the body with energy, but is vital for the body.

Why is plant fiber needed?

Many may ask: what is the problem? Eat vegetables and fruits and you'll get fiber.

The problem is that for most people, most of their diet consists of foods that do not contain enough dietary fiber. This is why diseases associated with slagging of the body are so common. And there are so many people who cannot get rid of their protruding belly. And in order to be healthy, you need to regularly cleanse your body. But why do this when you can simply include fiber in your diet? And regular, imperceptible cleansing is guaranteed to us.

Fiber is insoluble dietary fiber that is not digested by our body. The remarkable property of fiber is to absorb harmful substances and remove them from the body. This kind of sponge and brush are two in one.

Beneficial properties of fiber

1. Fiber, without being digested, passes through the entire gastrointestinal tract, absorbing everything harmful.
2. Eating plant fiber, such as carrots, requires thorough chewing. Thanks to this, saliva is produced, which helps digest carbohydrates.
3. Dietary fiber is involved in the prevention of cardiovascular diseases because, combining with cholesterol in the intestines, it is removed from the body. They also help normalize blood pressure.
4. Dietary fiber adsorbs or absorbs carcinogens and toxins and thereby reduces the risk of colon cancer
5. Included in the diabetic menu. Fiber prevents the rapid absorption of glucose in the small intestine and thereby can lower blood sugar levels
6. At regular use fiber reduces the level of the hormone estrogen in women and thereby reduces the risk of breast cancer
7. Promotes weight loss as it swells in the stomach and creates the illusion of fullness
8. Relieves the condition of patients suffering from constipation. Intestinal motility improves. It has been proven that dense food stays in the intestines for up to 3 days, but if it is mixed with fiber, it is eliminated from the body much faster in just 24 hours.
9. By reducing the reabsorption of cholesterol and bile acids, fiber prevents the formation of gallstones
10. Thanks to the presence of fiber, bifidobacteria (beneficial bacteria found in the intestines) multiply well and maintain human health.

Getting into the habit of eating fiber

1. The habit of eating fiber should be introduced gradually. Every day, gradually increasing the portion. Otherwise, the body, unaccustomed to such food, will respond with bloating, cramps and heaviness. Start with 5 grams per day and after a month increase the portion to 35 grams.
2. When consuming fiber, don't forget to drink water. If you drink little, constipation may be a problem. Be sure to drink water! How much and when to drink water, read the article “How much water to drink”
3. Okay, whatever you prefer natural products foods containing dietary fiber, pharmaceutical drugs. After all, the body is more accustomed to natural food. But, of course, the choice is yours.
4. Fruits such as strawberries, grapes and kiwi are also very good in fiber quality. After all, they contain edible seeds.
5. You can buy bran and sprinkle it on kefir and yogurt, salads and cereals. To thicken soup or sauce, use bran. They can also be used instead of breading.
6. Read carefully what is written on product labels. Make sure that it contains bran, dietary fiber or plant fiber.
7. Try to eat vegetables and fruits. It is very healthy to eat an apple with seeds and peel.
8. Don't forget about dried fruits. Include them in your diet all year round.
9. Don't be a fan! Eating fiber is beneficial only in combination with a balanced diet, correct use liquids, and in an active way life.
10. Start your day with a serving of porridge with milk and raisins. Get a balanced meal that contains protein, fat, carbohydrates and fiber.
11. grain bread coarse and with bran, let it always be on your table. In terms of fiber, 1 slice of this bread will replace 8 slices of fresh white bread.

Carefully!

1. Abrupt consumption of large amounts of fiber and, especially, without water is harmful.
   • Possible gas formation, bloating, nausea
   • Constipation or, conversely, diarrhea
   • If consumed in excess vegetable fiber useful minerals: magnesium, iron, calcium, zinc, as well as B vitamins.

@M. Antonova

“Well, what a misfortune it is... the extra pounds have been overcome. Just figure out what to do with them... They don’t let you in, they interfere with your life... There are so many diets, so many methods to get rid of them, but they still lack something. Dakeet - not enough fiber! That's it... Where is the fiber, our joy? What do we know about her?

As you know, all vegetables and fruits contain a large number of fiber, and it is known to play an important role in the process of losing weight, and is very important for normal functioning digestive system.

What is plant fiber?

These are ordinary plant fibers that can be either soluble or insoluble in water.

Soluble fibers, under the influence of liquid entering the human body, turn into jelly, and in this form serve as a favorable environment for development and reproduction. beneficial bacteria. In addition, they swell and fill the stomach, thereby preventing the feeling of hunger. This type of fiber is found in all fruits, legumes, barley, oats, and seaweed.

Insoluble fiber, entering the stomach, also swells under the influence of the liquid you drink, speeds up emptying, and flushes out excess cholesterol and bile acids. These fibers pass through the digestive tract in transit, while they absorb all toxins and wastes and, accordingly, remove them from the body. It is found in vegetables, fruits, legumes and grain products.

What are the benefits of fiber for the human body?

In addition to the fact that it has a positive effect on the body as a whole, it helps create excellent conditions for the development and maintenance of optimal intestinal microflora.

Conducted studies prove that with its deficiency, problems arise with the digestive process. It is recommended to be used when inflammatory processes in the digestive tract, in addition, it helps prevent pathological processes in the future.

Many scientists believe that it is an excellent remedy in prevention oncological diseases the large intestine, as well as the rectum.
It can lower cholesterol levels, and the normal functioning of the cardiovascular system depends on this.

In addition, its use helps reduce the risk of developing gallstone disease.

Therefore, those foods that are rich in fiber are considered the basis healthy eating for a person.

What role does it play in the process of losing weight?

Its fibers are considered an implacable enemy of obesity. Since its consumption helps reduce body fat in general, plus it improves the digestion process.

Fiber can lower blood sugar levels, so it is recommended to eat it for people suffering from endocrine pathology, in particular, patients diabetes mellitus. At the same time, the level of the hormone insulin, which promotes the absorption and breakdown of sugar, and prevents the accumulation of fats in the human body, also decreases.
Foods rich in fiber can perfectly saturate the body in a small amount.

What does plant fiber contain?

There is a lot of it in bran, in vegetables and fruits, especially in citrus fruits, in seeds, beans and nuts.

Therefore it is considered the best option start the day with some kind of porridge, preferably buckwheat or muesli. Snack not on fast food, but on an apple or orange, and do not forget to add bran to your diet, since they are the leading product in terms of the content of the substance I am considering.

What types of fiber are there?

Cellulose

It is present in bran, wholemeal flour, white cabbage and Brussels sprouts, young peas, in beans, broccoli, cucumber peels, apples, carrots, bell peppers.

Hemicellulose

She is rich in bran, Brussels sprouts, cereals, unrefined grains, beets, mustard green shoots.

Cellulose and hemicellulose absorb water, thereby facilitating intestinal activity. This prevents constipation and protects the body from diverticulosis, colitis, hemorrhoids, and colon cancer.

Lignin

It is found in cereals, bran, stale vegetables, as well as green beans, strawberries, peas, eggplants and radishes.

It helps reduce the digestibility of other fibers, it binds to bile acids, and lowers cholesterol levels, and also speeds up the passage of food.

Comedy

Rich in them oatmeal and other oat products, and is also found in dried beans.

Pectin

Present in large quantities in apples, citrus fruits, cauliflower and cabbage, dried peas, carrots, strawberries, green beans, potatoes, strawberries, fruit drinks.

Gums and pectin reduce the absorption of fats and lower cholesterol levels, and slow down the absorption of sugar.

How much fiber does the body need daily?

Hedgehog daily norm fiber ranges from five to thirty-five grams per day.
Try to keep your daily intake to thirty-five grams.

An example of a menu that contains fiber, in grams, per serving:

A serving of bran porridge - 9.0
Four slices of bread from wholemeal flour - 6,0
Broccoli - 3.0
Beans - 8.0
Fresh green pea - 3,0
Oat cookies - 1,5
Banana - 3.0
Boiled brown rice - 2,0
Total: 35.5 grams

Gradually increase your fiber intake until you reach the recommended amount. daily dose.
Eat vegetables and fruits raw.
Start your day by eating porridge, add to it fresh fruits.
Eat legumes regularly.
Buy cereals from whole grain.
Snack on vegetables and fruits more often.

OOO " Siberian fiber»

634021 Russia, Tomsk region, Tomsk Frunze Ave., 109, office 114

The shell of plant cells is insoluble fiber. Pectins, gums, mucus present in the cell itself are soluble.

"Siberian Fiber" 06/21/2018 15258

What is plant fiber?

From the book of the famous popularizer of plant fiber, Dr. Betty Kamen:

“Fiber is a subclass of carbohydrates that includes non-starchy polysaccharides. It mainly consists of cellulose, hemicellulose, lignin and pectins, which during their passage through the gastrointestinal tract are not converted into simple sucrose and are excreted from the body in feces.”

Plant fiber (plant fiber, dietary fiber, prebiotics) is divided into two types - soluble and insoluble fiber. In one form or another, plant fiber is present in all terrestrial, river and even seaweed plants.

Soluble fiber

Soluble fiber is the “body” or contents of plant cells. Some types of algae are super champions in terms of soluble fiber content.

Insoluble fiber

Insoluble ( coarse fiber) is a sheath of cell walls that forms the "skeleton" of the plant.

How much fiber should you eat per day?

The daily intake of dietary fiber recommended by doctors is 20-45 g. A person receives fiber through plant foods. At the same time, there are plants that are leaders in fiber content, and there are outsiders.

Which foods have the most fiber?

Even from these figures it is clear that fiber carries heat treatment, but still its maximum amount is found in fresh plant products.

Interestingly, vegetables and fruits that are stored raw - potatoes, carrots, apples, pears, etc., lose vitamins with age, but accumulate fiber. IN young potatoes 1.1 g of fiber, in the old one - 1.2 g of fiber. It is worth noting that fiber tolerates this process worst of all. culinary processing like stewing.

Bran - fiber champions

Among plant foods, the absolute champion in fiber content is the bran or shell of grain plants. Wheat, rye, oats, rice, etc. Of course, fiber is contained in the grain itself, but the amount of insoluble fiber in the shell cereal crops many times more and reaches 40-60%!!! Various dried fruits and figs (6.9g) have good indicators for the amount of fiber.

What role does fiber play in the body?

Fiber performs mass in the body useful functions. The main function of fiber is to facilitate the movement of food through the human digestive tract. Fiber fibers, together with other foods that do not contain fiber, form a so-called “food lump” in the intestines. This “lump” is easily “pushed” forward by the regularly contracting intestinal walls, preventing foods from remaining in the digestive tract for a long time. Thanks to plant fiber, our body, or rather, the gastrointestinal tract, works like a clock. When there is not enough plant fiber, health problems begin to appear, growing like an avalanche.

Fiber and constipation

The first symptoms of a lack of fiber in food are constipation and irregular or too rare bowel movements. Constipation leads to stagnation of blood in the veins in the pelvic area. In the future, this leads to hemorrhoids and thrombophlebitis. Rare “stool” can cause intoxication of the body with harmful substances “stuck” in the lower intestines, which the body prepares for release. In some cases, the “harmless” term intoxication can be replaced with the formidable one - POISONING. A well-known fact for lovers of strict protein diets. As you know, meat food does not contain fiber, and the remains meat products in the lower intestines they turn into poisons. If the feces are not evacuated on time, then the poisons begin to be absorbed back into the blood. The consequences are varied - headache, fatigue, bad skin, etc. With insufficient fiber consumption, the load on all (!) organs and systems of the body increases.

Fiber and cardiovascular disease

Scientists are unanimous that one of the main causes of cardiovascular diseases is a lack of fiber in food. Fiber reduces the level of bad cholesterol in the blood, which has the unfortunate property of being deposited in the form of cholesterol “plaques” on the walls of blood vessels.

Fiber and diabetes

A direct link has been proven between fiber consumption and many diseases. One such disease is diabetes. Fiber reduces the absorption of sugar, providing a powerful therapeutic and preventive effect.

Fiber and oncology

Plant fiber is a favorite food for beneficial intestinal microflora. Scientists have proven that immunity depends on the “well-being” of the intestinal microflora. Intestinal bacteria break down 15-20% of dietary fiber - fiber, resulting in the formation of substances that reduce the risk of cancer, in particular widespread cancer of the lower intestine.

Fiber makes us smarter

It turns out there is a proven connection between fiber consumption and brain function! People, both young and old, who consume large amounts of fiber have better mental abilities, memory, attention, intelligence, than those who neglect fiber or eat it in insufficient quantities. Most of the above health problems can be avoided if, from an early age, eat enough plant foods rich in fiber, and if this does not work out, add them to your diet. concentrated mixture various types fiber.

Some older people say that advanced problems cannot be corrected. This is wrong. Improving your diet and enriching it with enough fiber gives positive results at any age.

Let's move away from illnesses and focus on amazing property fiber. I’m not afraid to say “Fiber is a smart product!” Plant fibers in different cases with different disorders in the body they work differently, but always with benefit for the body.

Behind each case there are complex physiological processes that are not always clear to us, ordinary people. For example, it would seem, what is the connection between fiber consumption and breast cancer? Between fiber and brain function? Between fiber and caries? Between fiber and candidiasis? Between fiber and gallstones? A huge amount of objective information, many years of research, clinical trials confirm that one of the causes of the above problems is a lack of fiber.

Fiber and excess weight

But what about other types or bran?

There are two options - take fiber an hour and a half before meals or after meals. Soak the fiber in bifido-kefir for several hours.

Fiber is a storehouse of vitamins

Despite the deviations described above, fiber has much more intelligent properties. Grain fiber itself is a storehouse of vitamins, minerals and other useful substances.
The description of the beneficial substances contained in fiber will take more than one page. I would like to draw attention to fiber as a source of B vitamins!

What fiber is the healthiest?

Another important question. What fiber is the healthiest? Each fiber, despite its general beneficial properties, has its own flavor. Hence the recommendation - the more different types of fiber on your table, the better.

Man, as a biological species, evolutionarily gravitates more towards plant foods, this can be judged by the ratio of incisor teeth for meat and molars for grinding plants. In the last 150-200 years, this ratio has begun to change, but the human body has not changed in such a short period of time. Today's unhealthy diet can be compared to a car. The heart bleeds when you need to fill the tank of an expensive car with cheap gasoline. What if you do this all the time? Do you feel where I'm going? We feel sorry for the car, but not for ourselves. The body has a huge margin of safety, it runs on “bad gasoline” for years, and then? Problems grow like a snowball, then expensive repairs and a hospital bed.

You can write books about plant fiber and its magical, intelligent properties. Unfortunately, there are very few such books.

In the 70-80s of the last century, fiber was often called in scientific works because it does not carry energy value for the body. However, it was later found that dietary fiber (another name for fiber) has a specific effect on intestinal function: it improves motility, promotes the elimination of toxins, and so on. Today, a list of fiber-rich foods is always at hand for those who strive to live healthy image life.

Useful ballast

Dietary fiber is the part of foods that is not digested by secretions. gastrointestinal tract person. This property makes them practically useless in terms of replenishing the body's energy reserves. At the same time, thanks to it (the table below), they are able to stimulate intestinal activity. The beneficial properties of dietary fiber also include:

stimulation of bile secretion;

removal of excess cholesterol;

cleansing the body of toxins;

creating a feeling of satiety.

Helper in the fight against disease

One of the most common diseases of the digestive system today is constipation. A sedentary lifestyle contributes to the development of this disease, and it, in turn, provokes other unpleasant ailments. Including foods with high content fiber - good way prevention, and sometimes treatment (there are diseases for which fiber, on the contrary, is contraindicated).

Dietary fiber is a must in the diet of people suffering from diabetes. Fiber reduces the need for injected insulin by increasing the resistance (sensitivity) of cells to this substance. Dietary fiber regulates blood sugar and cholesterol levels, thereby reducing their levels. The last property makes them faithful assistants in the fight against excess weight.

In addition, fiber helps reduce the risk of developing hemorrhoids and gallstones. Recently, gastroenterologists are increasingly talking about undeniable benefits dietary fiber in the fight against colon cancer.

Two types of fiber

Dietary fiber is divided into soluble and insoluble. Their effects on the body vary slightly. Soluble, or “soft” fibers include:

• dextran;

This type of fiber removes harmful substances from the body, promotes healing of the intestinal mucosa and reduces putrefactive processes. Insoluble dietary fiber improves motor skills digestive tract, remove cholesterol, increase bile secretion. These include:

cellulose;

hemicellulose;

List of foods rich in fiber

Plant foods are rich in ballast substances. Fiber content of the peel fresh fruit significantly exceeds its amount in the pulp. This rule also applies to cereals: whole grain products contain several times more dietary fiber than industrially processed ones. Dried fruits are also beneficial for digestion: raisins, dried apricots, prunes, apricots. Vegetables rich in fiber include cabbage, beets, carrots, potatoes and tomatoes. A variety of nuts, sunflower or pumpkin seeds, mushrooms and berries can also be used as a source of dietary fiber.

Today on store shelves you can find any products rich in fiber (a table indicating the amount of dietary fiber per 100 grams of product is given below). One of the favorites for this parameter is bran. In terms of fiber they are significantly superior to many other products.

List of foods rich in fiber

Products		Products	Fiber content (g/100 g)
Cereal products		Legumes
Brown rice	5	Boiled peas	5
White rice	1	Green beans	16
Wholemeal flour	9	Split peas	23
Bran	40	Lentils	12
Dried fruits, nuts		Beans	25
Coconut	24	Vegetables and greens
Almond	14	White cabbage	2
Figs	18	Carrot	2,4
Dried apricots	18	Parsley, dill, salad	2
Dried apples	14,9	Radish	3
Raisin	7	Fried mushrooms	6,8
Dates	9	Boiled beets	3
Peanut	8	Tomatoes	1,4
Fruits, berries
Apples with peel	3	Oranges	2,2
Kiwi	3,8	Apricots	2,1
Pears with peel	3	Black currant	4,8
Peaches	2	Raspberries	8

Daily requirement

Experts indicate that a person needs to consume 25-40 g of fiber every day. Daily norm varies depending on the age of the person and the condition of his body. The recommended amount for women is 25 g per day, for men - 40 g. After 50 years, gastroenterologists advise reducing the amount of fiber consumed, since older people often experience a decrease in intestinal motor function.

Specialist consultation required

Today, fiber can be bought at the pharmacy in the form of special preparations containing soluble and insoluble dietary fiber. They allow you to quickly replenish the body's need for ballast substances. However, you should not immediately run to the store after learning about the benefits of dietary fiber. Special medications, as well as fruits, grains and vegetables rich in fiber, can bring both benefit and harm. Therefore, gastroenterologists and nutritionists recommend gradually introducing into the diet dishes with ingredients containing a large amount of dietary fiber.

There are a number of diseases for which the list of foods rich in fiber is a list of contraindications. These include:

diseases accompanied by inflammation of the gastric and intestinal mucosa;

acute infectious diseases;

insufficient blood circulation.

Grapefruit, apple, cabbage, tomatoes, strawberries, cereals, bran and other foods high in fiber when excessive consumption can lead to unpleasant consequences:

bloating and increased gas formation;

development of fermentation processes in the intestines;

impaired absorption of vitamins and other nutrients.

Do not suddenly change your usual menu

Sometimes girls, having learned about the benefits of dietary fiber and having studied the list of foods rich in fiber, immediately switch to a new diet. Often such a radical change in the menu leads to the unpleasant consequences mentioned above: bloating and increased gas formation. A gradual increase in the amount of fiber in the diet will help to avoid such incidents. Share of the rich dietary fiber products are slowly increased every day. An essential part of the process is careful observation of the body's reaction.

How to increase the amount of fiber in your diet

There is almost no dietary fiber in flour products premium, in animal oils and plant origin, in fruit and vegetable juices, in all kinds confectionery, in meat and fish and so on. It is not necessary to immediately and completely abandon these foods in favor of fiber-rich ones. Instead of many of them, you can use similar, but more “live” ones. White bread It is not difficult to gradually replace rye flour, premium flour - whole grain. Instead of juices ( we're talking about about freshly squeezed) you can prepare smoothies that are popular today. Pumpkin pieces, carrots and apples - great option for such a cocktail.

It is worth remembering that the most fiber is found in the skins of vegetables and fruits. Therefore, it is better not to peel cucumbers, apples and pears, either for smoothies or when preparing salads. But the avocado, the composition of which includes many elements useful for the body, should still be freed from the skin.

Minimum processing - maximum result

There is more fiber in fresh products. That is why patients with disorders of the gastrointestinal tract are allowed to eat only boiled or steamed vegetables. And for healthy body they are healthier when they are not cooked. Fruit salad can replace the usual dessert. Instead of your favorite “Olivier”, “Mimosa” and “ Crab sticks» it is better to use dishes with fresh vegetables. Only cabbage, the benefits of which are instilled in us with kindergarten and hardly anyone doubts that it can become an ingredient in a large number of salads.

Careful selection

Today it is easy to find fruit in the store both in winter and summer. However, it is worth remembering that not all of them are equally useful. At first glance, pineapples, oranges, mangoes and the same avocado have a wonderful composition, but it is better to give preference to local and seasonal vegetables and fruits. Exotic dishes are brought to us from afar, and often various chemical compounds are used to keep them attractive. Yes and in the absence harmful substances The usefulness of overseas products is lower than that of local ones, since they are often picked unripe, when the fruits have not yet had time to gain strength and be filled with useful substances. Of course, you can include them in your diet, but you should carefully choose the supplier. Substances used to preserve food can cause allergies and problems with the functioning of the stomach or intestines. In a word, in pursuit of fiber, you should not forget about other needs of the body.

Brown rice and other grains, unpeeled apples and pears, cucumbers, tomatoes and cabbage - the benefits of high-fiber foods have been confirmed by numerous studies. They help avoid various ailments associated with metabolic and gastrointestinal disorders.

The key to a healthy body is variety and a sense of proportion. Too much fiber, like fat, causes the body to malfunction. A familiar menu may contain some in abundance and exclude others. Expanding your diet will help replenish them. Beneficial features parsley roots, sprouted wheat or the same peel of apples and cucumbers are often overlooked, simply because these ingredients are not too familiar to us.

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.

Note! The transient passage of fiber through the body provides it with cleansing of food debris, poisons and toxins, 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 appearance, and on well-being.

Along with food, a large amount of vitamins, minerals and other useful substances enter the body, which go through a complex path of breakdown, 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 big amount vegetable fiber promotes safe but fast weight loss. A person feels full after eating small portions, as a result of which unnecessary kilograms 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 presented 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.

Note! Foods containing fiber (their list is given below) ensure 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, it should be looked for in 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 this is not the case with plant fiber. 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 high content fiber

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 purified 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.

Members 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.

Bran (depending on the grain)	up to 40
Crispbread (100 g)	18,4
Lentils (cooked, 1 cup)	15,64
Beans (cooked, 1 cup)	13,33
Hazelnuts (handful)	9,4
Wholemeal flour	9
Peas (cooked, 1 cup)	8,84
Raspberries (1 cup)	8,34
Cooked brown rice (1 cup)	7,98
Cabbage, 100 g, cooked	7,2
Flax seeds (3 tablespoons)	6,97
Whole wheat (cereal, ¾ cup)	6
Pears (1 medium with peel)	5,08
Buckwheat (1 cup)	5
Apples (1 medium, unpeeled)	5
Potatoes (1 medium, baked in their jackets)	4,8
Sea buckthorn (100 g)	4,7
Broccoli (after cooked, 1 cup)	4,5
Spinach (cooked, 1 cup)	4,32
Almonds (handful)	4,3
Pumpkin seeds (1/4 cup)	4,12
Oatmeal (flakes, 1 cup)	4
Strawberries (1 cup)	3,98
Bananas (1 medium)	3,92
Grapes (100 g)	3,9
Sesame seeds	3,88
Walnuts (handful)	3,8
Dates (dried, 2 medium)	3,74
Dried apricots (100 g)	3,5
Cauliflower, 100 g, cooked	3,43
Pistachios (handful)	3,1
Beets (cooked)	2,85
Brussels sprouts, 100 g, cooked	2,84
Carrots (medium, raw)	2,8
Chokeberry (100 g)	2,7
Barley porridge (100 g)	2,5
Peanuts (handful)	2,3
Bran bread (1 slice)	2,2
Blackcurrant (100 g)	2,1
Sunflower seeds (2 tablespoons)	2
Whole grain bread (1 slice)	2
Peaches (1 medium)	2
Cooked brown rice (1 cup)	1,8
Radish (100 g)	1,6
Raisins (1.5 oz.)	1,6
Asparagus	1,2
Wholemeal bread (rye)	1,1
Cashews (handful)	1

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;