What foods contain fiber? A good question for those who are thinking about losing weight and proper nutrition, and who, for one reason or another, is forced to monitor the normal functioning of the digestive tract. Everyone who cares about their own health and body condition is simply obliged to include items with a high fiber content in the menu. Such food is able to remove harmful substances and prevent diseases of the heart and blood vessels. Let's take a closer look at what foods have a lot of fiber. First, let's find out how the element in question is conditionally divided.

There are two types of fiber: the insoluble and soluble varieties. Soluble predominates in fruits, vegetables and cereals. The insoluble type is rich in legumes, grains and directly the peel of vegetables and fruits. What foods are high in fiber? Nothing exotic - only what any person can afford and what the table abounds every day.

The list is quite large, consider the main ones: this includes, first of all, stems, root crops, tubers and leaves. Vegetables - carrots, cucumbers and tomatoes - all of the usual and ordinary, where there is a lot of fiber.

Especially a lot of fiber in:

• Other cereals.

The most useful source of this element in terms of nutritional value and saturation is bread with bran.

Subtleties and nuances

It is worth understanding the fact that it is important to consume fiber with raw foods, because in the process of preparing them and processing them with steam, temperature, etc. - all useful properties are reduced or lost altogether. It is also important to know the following - and meat does not contain an element at all, although there is an opposite opinion among most people. Below is a list of foods high in fiber (per 100 grams):

• Beans and other legumes include about 15% of the substance;
• and millet - 10%;
• Oatmeal and barley - up to 10%;
• Nut fruits - 15%;
• Vegetables and fruits - green peas and broccoli with asparagus and carrots - about 5%;
• Berry fruits, especially raspberries and blackberries, in 100 grams can contain about 20 g of vegetable fiber;
• Fruits, especially citrus fruits - 10% fiber. Peaches and pears are especially rich in it.

More about food

Let's take a closer look at products by groups. In order to balance your diet, or if fiber is being considered as a way to lose weight, you should pay special attention to the following food groups:

• . Such a public and very useful component of the daily diet, the possibility of combining it with any kind of other products is universal, suitable for preparing the most exquisite and delicious dishes. Particular attention should be paid to vegetables - zucchini, carrots, beets, tomatoes, cabbage, spinach and cucumbers, broccoli and salads with green peas - they are the richest in fiber;
• . Plant fiber is found in abundance in pectin, which is found in fruits. They are also saturated with cellulose, which improves digestive processes. Raw, unprocessed fruits are especially useful. Dried fruits are no exception;
• Berry fruits. Almost all varieties of berry fruits are enriched with fiber. Particular attention should be paid to strawberries and raspberries, their home or country varieties;
• Nuts. The richest food item. Small amounts daily are able to cover the entire body's needs for fiber;
• Cereals and cereal crops. They are not only rich in the element under discussion, but also favorably affect the level of content in the blood;
• Bean cultures. The high content of the element in peas, beans. A small portion of them daily is able to satisfy the needs of the element by 100%.

It should be noted that it is raw or quickly cooked foods that retain enough nutrients to meet daily needs. Prolonged cooking, frying or stewing adversely affect elements susceptible to temperature effects.

Ready meals rich in fiber

We looked at individual foods. Now consider ready-to-eat dishes. Boiled pasta made from hard flour, 100 grams contain 4 g of fiber. Buckwheat - the same amount. - 6 grams. Rye bread - the same, 6 grams. Bran - the richest fiber product - about 46 grams.

Bread made from whole grain flour - 8 grams. Rice, steamed or boiled - 2 grams. Bun - ok. 10 grams of fiber. When consuming such products, metabolism improves - this has a beneficial effect on the body as a whole.

Such food can normalize blood sugar levels. Peristalsis is actively stimulated. Among other things, the element helps the body get rid of toxins, toxins and other polluting and unfavorable elements and substances, the lymphatic system is additionally cleansed and the total cholesterol content is reduced. The considered batteries are extremely useful and mandatory for consumption. Fiber for weight loss is an indispensable element, because it is it that helps to accelerate the metabolism that occurs in the body - this is the key to the normal functioning of the whole organism as a whole.

Eating productivity is noted as a combination through tasty and healthy recipes, such as eating vegetable or fruit salads.

The elements contained in them are useful for the body. Varieties containing vegetables and nut fruits at the same time will also be universal. It is worth remembering the norm - having filled the daily need, refuse to consume, because the excess will not benefit, but will harm. The consumption rate is considered to be an amount of 1.2 grams per kilogram of a person's own weight. Be healthy and eat right!

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Details Updated: 12/16/2019 04:10 PM Published: 05/30/2019 09:31 AM

Consultant NSP

Cellulose. What is it. Benefit. Norm of use

In the diet of most modern people, there is an abundance of semi-finished products, fast food, various fast foods that contain few useful vitamins and minerals and contain almost no fiber, the most important product for proper digestion.

Lack of fiber

Lack of fiber in the diet of a healthy person leads to indigestion, constipation, slagging of the body, which ultimately leads to weight gain, decreased immunity, and other serious problems.

The benefits of fiber

Adequate fiber intake:

• - normalizes digestion and intestinal motility, relieves constipation, hemorrhoids, irritable bowel syndrome;
• - cleanses the body from toxins and improves metabolism;
• - allows you to control your appetite and faster lose weight;
• - reduces cholesterol levels in the blood and high blood pressure;
• - reduces sugar levels in the blood, improves insulin sensitivity;
• - improves immunity and reduces the activity of inflammatory processes.

Eating a lot of fiber instead of overcooked and refined foods is recommended for the prevention of cardiovascular disease, diabetes, intestinal problems, and for those who want to lose weight.

What is fiber

Fiber is coarse dietary fiber contained in large quantities in plant foods.

Depending on the degree of solubility in water, fiber is insoluble, partially soluble and soluble.

Many complete foods: vegetables, fruits, berries, beans, nuts, and seeds contain both insoluble and soluble dietary fiber in varying amounts.

insoluble fiber

insoluble fiber found in large quantities in bran, herbs, green and dark vegetables, leaf lettuce.

Insoluble dietary fiber:

• - improve digestion and normalize stools;
• - helps to reduce excess weight;
• - bind and remove toxic substances from the body;
• - Regulate cholesterol and blood sugar levels, help stabilize blood pressure.

Soluble fiber

Soluble fiber is found in fruits, berries, citrus fruits, carrots, peppers, cucumbers, peas, beans, various types of cabbage, nuts, and cereals.

Soluble dietary fiber:

• - fill the intestines and are slowly absorbed in the intestines, which allows you to stay full longer and not overeat;
• - slow down the absorption of glucose, maintain a normal level of insulin;
• - are fermented in the intestines and support the beneficial intestinal microflora.

What foods contain fiber

Almost all vegetables and greens are rich in fiber: cabbage, beets, carrots, broccoli, tomatoes, pumpkin, zucchini, asparagus, spinach, celery, lettuce, green peas, onions, parsley, dill.

Fresh fruits, dried fruits, candied fruits, nuts, seeds, legumes, and whole grains are high in pectin, a healthy soluble fiber.

Such a rich selection of foods containing healthy fiber. However, one should be reasonable in the choice of fruits and vegetables, because. fruits and vegetables specially grown for sale are often high in pesticides and treated with chemicals to enhance their appearance and extend their shelf life.

At the very least, try to buy seasonal fruits and vegetables, preferably locally grown.

How much fiber do you need. Daily rate

Nutritionists believe that in order to maintain good health and normal functioning of the gastrointestinal tract, to maintain a beautiful figure, clear skin, shiny hair, as well as to prevent cardiovascular disease, diabetes, obesity, an adult needs to consume 25-40 grams of fiber per day, depending on age and the state of his body.

Moreover, it is better to divide the daily norm of fiber into several doses.

Daily fiber intake

The daily intake of fiber (coarse dietary fiber) is:

• - for women - 25-30 g;
• - for men - 35-40 g;
• - for children-20-35

Older people should be guided by the lower limits of the norm, tk. with age, the motor function of the intestine decreases and instead of a mild laxative effect, you can get the opposite effect, especially if you do not follow the drinking regimen.

Restrictions on fiber intake

Eating a large amount of coarse dietary fiber is not recommended for stomach ulcers, gastritis, colitis, duodenitis. With an exacerbation of the disease, fiber intake is limited to a minimum.

How to get enough fiber

It is not easy and not always tasty to get the daily norm of fiber exclusively from plant products.

For example, the daily fiber requirement for an adult woman is approximately 1.3 kg of apples, or 1.5 kg of vegetables, or 1 kg of oatmeal, or 0.5 kg of beans.

Below is a list of fiber-rich foods and the fiber content of 100g of each product. Fiber in products. Table

However, in addition to fiber, the body needs complete proteins and fats for building cells, carbohydrates for energy.

Therefore, it is more correct to adhere to a balanced, varied diet. You can make up for the lack of fiber with a serving of wheat / rye / oat bran or nutritional supplements containing an optimally selected composition of insoluble and soluble dietary fibers, for example, dietary supplement Loklo NSP.

Fiber how to take

The most fiber-rich foods are bran. Before use, they are soaked in hot water for 30 minutes. You can add ground bran during cooking in first courses and jelly.

Health food departments sell a tastier version of bran - extruded bran, which can be consumed as a separate dish or as an addition to ready-made soups and cereals.

Important! Introduce bran into your diet gradually. Do not consume more than 30 grams of bran per day. Follow the rule: for 10 grams of dry bran - drink 200 ml of water. Otherwise, instead of benefit, you can get indigestion, constipation, and even the formation of fecal stones.

Fiber for weight loss. How to use

We will analyze how to take fiber for weight loss using the example of Loklo Fiber. You can take ordinary bran.

In weight loss programs to suppress appetite, it is recommended to take fiber 30-60 minutes before meals. In this case, it will work as an adsorbent, cleansing the body.

To enhance the effect of losing weight, you can replace 1 meal (better in the evening) with fiber by adding a spoonful of Loklo to regular yogurt or kefir. In this case, fiber works like a low-calorie food that normalizes the digestive tract, restoring beneficial intestinal microflora.

Important! To avoid constipation and bloating, introduce Loklo for weight loss into the diet gradually, starting with 5 grams per day. The dose can be increased up to 30 g per day. Those. the maximum daily allowance is 1 tbsp Loklo 3 times a day. A prerequisite is the use of an additional glass of water with each intake of fiber.

Because fiber tends to swell, when taking any dietary fiber, do not forget drink more than normal fluids.

Please note that dietary fiber can bind and remove medications, so keep an interval of 1.5-2 hours between taking medications and Loklo dietary supplement.

Well, who among us has not heard of fiber? About its usefulness for the body, about the importance for dietary nutrition. Today, many different medicines and dietary supplements have appeared, the basis of which is fiber, or dietary fiber, which, in principle, is one and the same. Let's see how useful fiber is for the body, where it is found and whether this herbal product, as advertised by some network companies, is suitable for everyone.

General characteristics of fiber

Cellulose or plant fiber is a complex form of carbohydrates that is found in the shells of higher plants. She is also often called cellulose. People use it for food, as well as for the production of various industrial products. From a chemical point of view, fiber is a complex polysaccharide responsible for the formation of cell membranes of higher plants.

Foods rich in fiber

The approximate amount is indicated in 100 g of the product

+ fruits, berries and dried fruits rich in fiber:
Raspberry	5,1		Black currant	3,0		Gooseberry	2,0		A pineapple	1,2
strawberries	4,0		Dried apricots	3,2		Quince	1,9		avocado	1,2
Dates	3,5		Figs (fresh)	3,0		Olives, olives	1,5		Peaches	0,9
Banana	3,4		Red currants	2,5		Orange	1,4		apricots	0,8
Raisin	3,1		Cranberry	2,0		Lemon	1,3		Grape	0,6
+ vegetables, root vegetables and greens rich in fiber:
Corn	5,9		Rhubarb (petioles)	1,8		Pumpkin	1,2		Sorrel	1,0
Dill	3,5		radish	1,5		Carrot	1,2		Cauliflower	0,9
Horseradish	2,8		Sweet green pepper	1,4		white cabbage	1,0		Cucumbers (ground)	0,7
parsley root	2,4		red sweet pepper	1,4		Celery	1,0		Green onion	0,9
Parsnip	2,4		Turnip	1,4		Potato	1,0		Radish	0,8
+ fiber-rich beans, nuts and seeds:
Peanut	8		Chestnut	6,8		Peas	5,7		Lentils	3,7
Brazilian nut	6,8		Sunflower seeds	6,1		Beans	3,9		Coconut	3,4
+ bread, pasta and cereals rich in fiber:
Oat groats	2,8		Oat flakes "Hercules"	1,3		Pearl barley	1,0		Millet. bread flour 1 c.	0,2
cornbread	2,5		Buckwheat porridge	1,1		Rice porrige	0,4		Macaroni varieties	0,1
Corn grits	1,8		Rye bread	1,1		Wheat porridge	0,7		Wheat flour 1 s.	0,2
Barley grits	1,4		Peas shelled	1,1		Semolina	0,2		Pasta 1 s.	0,2

Daily requirement for fiber

On average, a person's daily fiber requirement ranges from 25 to 35 grams per day. Some nutritionists advise with malnutrition, depleted in fiber, to consume about 1 tbsp. wheat or rye bran - the leader in the content of such useful dietary fibers. Also, fiber is sold in a pharmacy, but this is an extreme case, it is better to normalize your diet. It is said that ancient people consumed up to 60 grams of dietary fiber per day!

The need for fiber is increasing:

• With age. The body's greatest need for fiber occurs at the age of 14 and lasts up to 50 years. Then the need for plant fibers is reduced by 5-10 units.
• During pregnancy, in proportion to the increase in the amount of food consumed.
• With sluggish work of the gastrointestinal tract. In this case, fiber normalizes bowel function.
• With slagging of the body. Vegetable fibers play the role of a broom, cleansing the walls of the intestines.
• With beriberi and anemia. The body is cleansed, the absorption of vitamins improves.
• With excess weight. Due to the normalization of the digestive system, weight loss is observed.

The need for fiber is reduced:

• With excessive gas formation (flatulence).
• During an exacerbation of gastritis, pancreatitis and other inflammatory diseases of the gastrointestinal tract.

Digestibility of plant fiber

Despite the fact that fiber (dietary fiber) is not digested in the human body, nevertheless, it is very beneficial for our health. Fiber is important for the stomach (creates the volume of food necessary for full-fledged work), and also plays an important role in its subsequent evacuation.

Useful properties of fiber and its effect on the body

In addition to beneficial effects on the gastrointestinal tract (cleansing, stimulation of gastrointestinal motility), fiber activates digestive enzymes in the intestines. It is necessary to maintain normal microflora in the intestines, eliminates dysbacteriosis.

According to some studies, fiber promotes the reproduction of beneficial microflora, and also prevents the development of harmful microorganisms.

Medical sources indicate that dietary fiber is very beneficial for diabetic patients, due to the reduction in the absorption rate of carbohydrates, which prevents the body from a sharp increase in blood sugar levels.

Fiber removes toxins and toxins from the body, reduces the concentration of harmful fats. Due to this, the liver also heals. Metabolic processes in the body begin to proceed faster, which contributes to weight loss, to the great joy of those who want to lose weight.

The interaction of fiber with essential elements

In medicine, essential elements are called substances that are indispensable for the functioning of the body. Fiber interacts with bile acids and water, affects fat and glucose metabolism in the body. Excess fiber makes it difficult to absorb iron, as well as certain vitamins and minerals. Dietary fiber neutralizes the effect of certain drugs. In particular, psychotropic substances, antidepressants.

Signs of deficiency and excess of fiber:

Signs of a lack of fiber in the body:

• overflow of the body with toxins and toxins (unpleasant body odor);
• vascular problems;
• lethargy of the digestive tract;
• exacerbation of diabetes;
• excess weight.

Signs of excess fiber in the body:

• flatulence, bloating and other intestinal disorders (diarrhea, constipation);
• nausea, vomiting;
• violation of the intestinal microflora and motility of the gastrointestinal tract.

Fiber for beauty and health

The optimal amount of fiber in the body eliminates the feeling of hunger and stimulates the metabolism. That is why fiber is one of the tools in the fight against extra pounds.

High-protein, low-carb diets cause some gastrointestinal discomfort, but are still popular for their weight loss effectiveness. By slightly modernizing such a diet, supplementing it with fiber-rich foods, you can improve the health of your body and even speed up weight loss.

Cleanliness of the skin, blush on the cheeks are associated with the proper functioning of the gastrointestinal tract. And fiber and products containing it are just what you need! It is used as one of the main means, the use of which leads to the improvement of the whole organism.

That is why fiber can be considered a nutritional component that is necessary not only to maintain health, but also to maintain visual appeal.

You can get rid of extra pounds, get the body of your dreams without grueling workouts and strict diets. A simple but effective way to lose weight is to add fiber-rich foods to your diet. These natural fibers will help cleanse the body of harmful substances, which will help you lose extra centimeters at the waist and other problem areas, improve well-being, mood, and in the future, the quality of life.

What is fiber

Natural fiber is a coarse fiber of plant origin. It is found in many products. The cake that remains after making juices is fiber. There are two types of fibers: soluble and insoluble. Each food product has an individual ratio of the listed types of fibers. Some contain more insoluble fiber, while others contain more soluble fiber.

The role of insoluble cellulose is to systematically cleanse the intestines. Soluble fibers absorb carcinogens, cholesterol, heavy metals and other harmful substances that stimulate the development of cancer cells in the human body. Food that does not contain coarse fibers stays longer in the body, which can provoke fermentation in the stomach, which in turn creates a favorable environment for the reproduction of pathogenic bacteria.

Soluble fiber rich foods for weight loss:

• apples;
• cabbage;
• citrus;
• wholemeal flour;
• berries;
• seeds.

Foods rich in insoluble dietary fiber:

• legumes;
• cereal crops;
• peel of fruits and vegetables.

Benefits for weight loss

In order to lose weight, many people prefer diets that are based on foods high in fiber. They have a beneficial effect on the entire body as a whole. Benefits of fiber for weight loss:

1. Acceleration of metabolic processes, digestion.
2. Restoration of intestinal microflora.
3. Lowering blood sugar levels, which prevents the deposition of fat.
4. Purification of toxins, gastric and intestinal mucus (cellulose is a natural absorbent).
5. Reducing the risk of developing colon cancer.
6. Restoration of proper functioning and activation of intestinal motility.
7. Providing a long-lasting feeling of satiety (fibers swell when in the stomach, which creates a feeling of fullness, food rich in fiber is a great way to satisfy hunger).

Foods rich in fiber

Below is a table that lists fiber foods. It will help you plan your diet for weight loss or maintenance. For convenience, fiber-rich foods for weight loss are divided into categories, and the table also indicates the amount of cellulose in grams in a specific amount of the product:

The product's name	Amount of fiber, grams	Serving Size
Grapefruit		1 medium
		1 medium
		1 medium
Apple with skin		1 medium
Strawberry
		1 medium
Dried dates
Orange		1 medium
dried peach
Dried apricot
		1 medium
		1 medium
		3 medium
leafy cabbage
Potatoes baked in "uniform"		1 medium
Corn
Broccoli
White cabbage
Cauliflower
Brussels sprouts
Bell pepper
		1 medium
Celery		1 stem
		1 medium
Cereals, pasta
Bread with bran
rice brown
whole grain pasta
Whole wheat bread
Beans, nuts, seeds
Lentils
black beans
soy beans
Flax seeds
Pumpkin seeds		¼ cup
pistachios
Walnut
sunflower seeds		¼ cup

Given all the variety of food, it is quite reasonable to ask where is the most cellulose? The following are high fiber foods:

1. Whole grains (oatmeal, buckwheat).
2. Berries and fruits (apples, blackberries, grapes, raspberries, peaches, pears, watermelon plums).
3. Vegetables rich in fiber (green peas, broccoli, carrots).
4. Nuts and dried fruits (almonds, dates).

List of allowed foods during pregnancy

Coarse dietary fiber in the diet of young mothers is a prevention against constipation and obesity. The daily intake of fiber for pregnant women should not exceed 30 grams. This amount is quite enough for a stable blood sugar level, regular bowel movements. Follow these tips for eating cellulose during pregnancy:

1. Focus on fresh vegetables and fruits without removing the skins.
2. Opt for whole grain bread.
3. Cook peas and lentils.
4. Consume rice, rye or wheat bran regularly.

During breastfeeding, carefully monitor the baby's reaction to each product of your diet, as the child may have an individual intolerance. During this period, you should refuse foods high in fiber - these are:

• beans;
• dill;
• Bell pepper;
• broccoli;
• brown rice;
• corn;
• wholemeal flour.

Instead, eat foods from the following list:

• porridge on the water;
• plums;
• potato;
• beet;
• prunes;
• pears;
• peeled rice.

List of foods without fiber

Many people consume certain foods for weight loss, mistakenly thinking that they are rich in fiber. List of foods that do not contain coarse dietary fiber:

• milk;
• cheeses;
• meat;
• fish;
• peeled vegetables and fruits (this does not apply to avocados).

How to use for weight loss

Despite all the benefits of high-fiber foods, the abuse of a diet based on dietary fiber can adversely affect human health. The daily norm of cellulose is 30-40 grams. It can be fiber in food or dry fiber, which is sold in a pharmacy. If you exceed the norm of dietary fiber, along with harmful substances, useful ones will begin to be excreted from the body. To this point, increased gas formation and bloating will be added.

American nutritionist Julia Upton of the Health Association has developed a series of simple rules that will help you navigate your daily fiber intake for weight loss and weight maintenance:

• Up to 20 g of dietary fiber each day provides 800 g of fresh vegetables and fruits with skin.
• An additional 5-7 g will bring cereals from barley, buckwheat, oatmeal, brown rice.
• Another 5-6 g contains 100 g of whole grain bread.
• Include lentils, peas or beans in your diet twice a week.
• Do not use confectionery sugar, replace store-bought sweets with dried fruits.
• For small snacks, eat nuts and seeds (up to 40 g per day).
• Eat steamed bran (up to 6 tablespoons per day).

For good digestion of food and weight loss, fruits should be eaten in the morning. Nutritionists recommend abandoning the habit of drinking water with food. It is important to remember that a quarter of the daily menu should be salads, another quarter - fruits, the same amount - vegetables, fresh or cooked, a tenth - cereals and legumes, the same amount - milk, dairy products, nuts, the twentieth - vegetable fats.

Contraindications

Foods rich in fiber for weight loss are forbidden for people with digestive problems. In addition, food with a high content of cellulose is contraindicated in the following diagnoses:

• diseases of the gastrointestinal tract;
• duodenal ulcer and stomach;
• gastritis;
• diarrhea;
• circulatory problems.

Video

Fiber is the hollow fibers of plant foods that a person needs for normal life. It improves digestion, stimulates peristalsis. Its deficiency threatens the development of anemia, gallstone disease, obesity, atherosclerosis, diabetes mellitus and other no less formidable diseases. It would be useful to reconsider your diet and introduce plant foods with a lot of fiber into the menu.

Knowing which foods contain fiber will allow you to diversify your diet with health benefits. The list of those can be divided into subsections.

cereals

A lot of dietary fiber is found in cereals, such as wheat, oatmeal, pearl barley, buckwheat, rice and others.

It is important to eat whole grain cereals. Shredded and processed in a special way, instant cereals do not contain fiber. They, while convenient in terms of cooking, do not have the same value as whole grains.

Bran

Bran is the residual raw material of the flour milling industry, representing the hard shell of the grain, which consists of 75-80% dietary fiber. All fiber-containing foods are useful, but bran is the leader in terms of impact.

Before use, it is recommended to steam the bran with boiling water. The mixture is consumed before meals with plenty of water. Bran is introduced into the diet gradually, starting with 1/2 tsp. and bringing, within a few weeks, up to 1 tbsp. l. 3 times a day.

In the departments of healthy nutrition and pharmacies, you can buy packaged bran of various types: wheat, corn, barley, oatmeal, rice. Often they are enriched with fruit and vegetable additives.

Table: Fiber in cereals and bran

Product (100 grams)	Fiber (g)
Wheat bran	42,8
Oat bran	15,4
Corn bran	85,5
Oatmeal "Hercules"	6,0
Buckwheat porridge	2,7
Barley porridge	2,5
barley porridge	3,8
White rice (boiled)	0,9
Brown rice (boiled)	1,8

Berries and fruits

Fiber will provide the body with fruit fruits (pears, apples, apricots, grapes, bananas), as well as berries (currants, raspberries, strawberries). The diet should contain dried fruits - raisins, dried apricots, dates.

A lot of fiber is contained in the peel, but it should be borne in mind that imported fruits are treated with special means for the purpose of transportation and long-term storage. It is better to cut the peel from overseas goods or wash it thoroughly under running water using a hard sponge.

Vegetables

Garden fruits are an excellent source of dietary fiber. It is useful to include potatoes, cabbage, carrots, beets, cucumbers, asparagus, spinach, as well as legumes - lentils, beans, peas in the menu.

During heat treatment, hollow fibers are partially destroyed. Preference should be given to vegetables that can be eaten raw.

nuts

A sufficient amount of fiber can boast of walnuts and hazelnuts, cashews, raw almonds, peanuts, and pistachios, lightly fried without oil and salt.

In addition to the above, it is recommended to eat flax seeds, pumpkin and sunflower seeds. When buying flour products, it is better to opt for durum wheat pasta and whole grain flour bread.

Soluble and insoluble fiber

It is customary to divide fiber into soluble and insoluble forms. The body needs both types of dietary fiber. The more varied the food on the table, the easier it is to strike a balance.

Table: Content of insoluble fiber in fruits and vegetables

Products (100 g)	Fiber (g)	Products (100 g)	Fiber (g)
oranges	1,4	Lemons	1,3
pineapples	0,4	Carrot	1,2
apricots	0,8	cucumbers	0,7
watermelons	0,5	Peaches	0,9
Bananas	0,8	Sweet pepper	1,4
eggplant	1,3	Tomatoes	0,8
Cherry	0,5	Black currant	3,0
Grape	0,6	Red currants	2,5
Pear	0,6	plums	0,5
Melon	0,8	Beet	0,9
Potato	1,2	Persimmon	0,5
White cabbage	1,4	Sweet cherry	0,3
Onion	0,7	Apples	0,6

Coarse plant fibers do not split. They adsorb water, increase the volume of feces. Passing through the intestines in transit, the fibers rid it of old toxins.

Table: Soluble fiber in foods (pectins)

Products (100 g)	Pectins (g)	Products (100 g)	Pectins (g)
watermelons	1 – 1,5	Peaches	5 – 8,9
apricots	3,9 – 8,6	Sweet pepper	6 – 8,7
Quince	5,3 – 9,6	Tomatoes	2 – 4,1
eggplant	5,2 – 8,7	plums	3,6 – 5,3
Grape	0,8 –1,4	Black currant	5,9 – 10,6
Pears	3,5 – 4,2	Red currants	5,5 – 12,6
Strawberry	3,3 – 7,9	Beet	0,7 - 2
Raspberry	3,2 – 6,7	Pumpkin	2,6 – 9,3
Carrot	6 - 8	Sweet cherry	1,7 – 3,9
cucumbers	5,9 – 9,4	Apples	4,4 – 7,5

Pectins predominate in the composition of soluble fiber. Their number varies depending on the variety, the degree of ripening of the product and other factors. In addition to pectins, dietary fibers contain inulin, mucus, gums, and natural resins. These substances are involved in the processes of blood purification, remove toxins and bile acids from tissues, and remove bad cholesterol.

Consumption rate

• Up to 4 years - 19 g;
• Up to 8 years - 25 g;
• Boys under 13 - 31 g;
• Adolescents and adult men - up to 38 g;
• Girls and women - daily 25-30 g.

During pregnancy, the amount of fiber consumed remains the same. Plant fibers improve bowel function and help the expectant mother cope with constipation.

Features of the absorption of fiber

Many people know that there are foods with a high and low glycemic index. The first give energy to the body very quickly, contribute to the deposition of fat and negatively affect the level of sugar.

High fiber foods have a low GI and are digested slowly. Due to the fact that the process of digestion of food takes place gradually, the load on the pancreas is reduced. For people prone to diabetes, fiber helps to avoid spikes in blood glucose.

Tip: When eating foods rich in fiber, you need to drink enough water - about 2.5 liters per day. Otherwise, food cellulose will lose its adsorbing function.

Contraindications and harm

The use of fiber should be limited for colitis, stomach ulcers, proctitis.

Consuming too much dietary fiber is fraught with consequences such as increased gas production, bloating, intestinal pain, vomiting and diarrhea.

If you take into account contraindications and adhere to the norm, fiber will not harm. Eating food rich in vegetable fibers activates metabolic processes, lowers cholesterol, helps digestion, which means it leads to healthy weight loss and prevents many diseases associated with the work of the intestines, heart and blood vessels.