Which vegetables contain a lot of fiber? Basics of weight loss and healthy eating: how to enrich your diet with fiber? fiber-rich foods that help you lose weight
The need for dietary fiber in humans is determined by the evolution of the development of the digestive tract. Since initially our ancestors ate mainly plant foods, the functioning of the digestive tract was configured in such a way that its activity could be regulated under the influence of fiber. Accordingly, the importance of dietary fiber for normal digestion is very great and consists in stimulating the muscle layer of the intestine.
Properties of dietary fiber
Scientists and nutritionists know the properties of dietary fiber, some of which are listed below.
Firstly, they retain water in the intestinal lumen, thereby increasing the volume food bolus, stimulating peristalsis and accelerating the movement of harmful metabolic products through the intestines, thereby reducing the time of their contact with the mucous membrane of the colon.
Secondly, dietary fiber is able to bind and remove from the body substances such as cholesterol, mycotoxins, heavy metals, carcinogens, ammonia, bile pigments, etc. This is the reason that dietary fiber has a beneficial effect on cholesterol metabolism and reduces urea levels in the blood and also help neutralize toxins.
Thirdly, due to the presence of dietary fiber, the calorie content of vegetables is reduced. If, for example, the energy content of 100 grams of rye bread is 214 kcal, then 100 grams of eggplant - 24 kcal, zucchini - 23, white cabbage - 27, green onions - 33, carrots - 20, fresh cucumbers - 12, sweet peppers - 25, radishes - 28, lettuce - 14 and tomatoes - on average 16 kcal. Without having a high energy value, most vegetables, due to the abundance of fiber, contribute to an early and fairly persistent feeling of fullness.
This property of dietary fiber can hardly be overestimated in the complex of measures used for the prevention and treatment of nutritional obesity.
Fiber and dietary fiber
Fiber and dietary fiber correct use in food they can work real miracles.
The importance of dietary fiber in nutrition is difficult to overestimate because they:
- create a feeling of fullness and reduce energy consumption;
- stimulate intestinal motor function and bile secretion;
- form feces and increase their volume, “liquefy” the contents of the intestines;
- slow down the rate of absorption of glucose from the intestine, thereby reducing the level of glucose in the blood and, accordingly, the need for insulin;
- reduce blood cholesterol levels;
- have a positive effect on intestinal microflora.
It is enough to include 2-3 apples in your daily diet to reduce cholesterol levels in the blood, that is, to achieve a therapeutic effect.
The daily intake of dietary fiber is 30 grams.
Foods rich in dietary fiber and fiber
We offer you a list containing foods rich in dietary fiber. There are many of them in vegetables, fruits and berries, especially carrots, beets and dried fruits, bran, wholemeal flour and bread made from it, cereals with shells, whole grains, legumes, nuts. Less - in bread made from fine flour, in pasta, in cereals peeled from shells, such as polished rice and semolina. Peeled fruits have less dietary fiber than unpeeled fruits.
All foods rich in dietary fiber and fiber should be present in the diet at every meal.
Now, using this table of fiber content in foods, determine how much you should eat daily of vegetables, fruits and other sources of dietary fiber to meet your daily requirement for them. Determining the fiber content in foods is quite simple; you need to multiply the amount you need by 100 grams of the equivalent of vegetables or fruits.
Table - Fiber content in foods per 100 grams of food:
| Food products | Dietary fiber, g |
| Apples (pulp) | 1,4 |
| Apples (peel) | 3,7 |
| Bananas | 1,8 |
| Cherries (pulp and skin) | 1,2 |
| Mango (canned fruit) | 1 |
| Peaches (pulp and skin) | 2,3 |
| Pears (pulp) | 2,2 |
| Pears (peel) | 8,6 |
| Plums (pulp and skin) | 1,5 |
| Fresh strawberries | 2,1 |
| White cabbage) | 2,8 |
| Raw salad | 1,8 |
| Raw onion | 1,5 |
| Boiled young carrots | 2,1 |
| Turnips raw | 3,7 |
| Raw potatoes | 2,2 |
| Cooked sweet pepper | 3,5 |
| Fresh tomatoes | 0,9 |
| Fresh corn | 1,4 |
| Peanut | 4,7 |
| Canned green peas | 9,3 |
| White flour for bread | 6,3 |
| Wholemeal flour | 3,1 |
| Wheat bran | 9,5 |
| Fresh corn | 44 |
| White bread | 2,7 |
| Wholemeal bread | 8,5 |
Sources of dietary fiber
In everyday life, dietary fiber most often means fiber (cellulose), which is a polymer of glucose. Sources of dietary fiber are presented in the table “Fiber (cellulose) content per 100 grams”
Table - Content of fiber (cellulose) in 100 grams of the edible part of products:
| Food products | Dietary fiber, g |
| Wheat bran, beans, oatmeal, nuts, dates, strawberries, currants, raspberries, figs, blueberries, cranberries, rowan berries, gooseberries, prunes, apricots, raisins. | Very large (2.5 or more) |
| Buckwheat, pearl barley, barley, Hercules oat flakes, split peas, potatoes, carrots, white cabbage, green peas, eggplants, sweet peppers, pumpkin, sorrel, quince, orange, lemon, lingonberries, fresh mushrooms. | Large (1-2.4) |
| Rye bread from sifted flour, millet, corn grits, green onions, cucumbers, beets, tomatoes, radishes, cauliflower, melon, apricots, pears, peaches, apples, grapes, bananas, tangerines. | Moderate (0.6-0.9) |
| Wheat bread made from second grade flour, rice, wheat cereal, zucchini, lettuce, watermelon, plum, cherry. | Small (0.3-0.5) |
| Wheat bread made from 1st and highest grade flour, semolina, pasta, cookies. | Very small (0.1-0.2) |
Dietary fiber is found in foods
The less plant products are processed and refined, the more dietary fiber they contain and the fewer calories they contain. Consequently, the predominance of such products in the diet: whole grain bread, unpolished cereals, etc. serves as a prevention of obesity and helps reduce excess body weight.
In addition, dietary fiber in foods is the best stimulant for regular bowel movements. In this case, it is necessary to consume 1.5-2 liters of total liquid per day, since dietary fiber absorbs it, due to which it slightly increases in volume. Then the intestines will work like clockwork.
Thorough chewing of raw carrots, turnips, radishes, cabbage, rich in coarse dietary fiber, in itself promotes more rhythmic and strong peristalsis of the gallbladder and thereby normal bile secretion.
Products with dietary fiber: content
From a culinary point of view, pectins (the name comes from the Greek word “pectos”, which means “curdled”) are organic substances that are present in a number of fruits and vegetables and, when boiled with sugar, acquire a jelly-like consistency. For a chemist, pectin substances are a complex complex of polygalacturonic acids. There are also precursors of pectins - protopectins: they are mainly concentrated in the cell walls of vegetables, fruits and some cereals.
Products with dietary fiber are parsley (2.2%), beets (0.5-1.4%), carrots (0.6-0.9%), beans (0.4-0.5%) , split peas (0.3-0.4%), horseradish and green peas (0.3-0.5%), radish (0.2-0.4%), zucchini (0.2-0.3 %), cauliflower (0.4-0.6%) and White cabbage (0,1 %).
There is a lot of pectin in apples, plums and black currants.
Dietary fiber: in which products
When patients present to a nutrition clinic, a nutritional status assessment is performed, which begins with a review of their actual diet, which shows what they ate before coming to the clinic and what errors resulted in their weight problem. The most common errors are the excess of fatty foods in the diet by two times or more compared to the norm, as well as extremely low (three times or more) consumption of dietary fiber, that is, vegetables and fruits. But fiber slows down the absorption of excess fat and cholesterol and removes excess from the body. In other words, it serves as a kind of “broom” for our intestines. You just need to know which foods contain dietary fiber in sufficient quantities for normal digestion.
What foods contain fiber? Good question for those who are thinking about losing weight and proper nutrition, and so - who, for one reason or another, is forced to monitor the normal functioning of the digestive tract. Anyone who cares about their own health and body condition is simply obliged to include elements with a high fiber content in the menu. Such food can remove harmful substances and prevent heart and vascular diseases. Let's take a closer look at which foods contain a lot of fiber. First, let’s find out how the element in question is conventionally divided.
There are two types of fiber: insoluble and soluble varieties. Soluble predominates in fruits, vegetables and grains. The insoluble type is rich in legumes, grains and the peels of vegetables and fruits. What foods contain a lot of fiber? Nothing exotic - just what anyone can afford and what the table abounds with every day.
The list is quite large, let’s look at the main ones: this includes, first of all, stems, roots, tubers and leaves. Vegetables - carrots, cucumbers and tomatoes - are all familiar and ordinary, with a lot of fiber.
There is especially a lot of fiber in:
- Other grains.
The most useful source of this element from the point of view 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 cooking them and processing them with steam, temperature, etc. - All beneficial features decrease or are lost altogether. It is also important to know the following - meat products do not contain the element at all, although there is an opposite opinion among most people. Below is a list of foods rich in fiber (per 100 grams):
- Beans and other legumes comprise about 15% of the substance;
- and millet – 10%;
- Oatmeal and barley – up to 10%;
- Nuts – 15%;
- Vegetables and fruits - green peas and broccoli with asparagus and carrots – about 5%;
- Berry fruits, especially raspberries and blackberries, can contain about 20 g of plant fiber per 100 grams;
- Fruits, especially citrus fruits – 10% fiber. Peaches and pears are especially rich in it.
More about food
Let's take a closer look at the products by group. In order to balance your diet, or if fiber is considered as a way to lose weight, you should pay special attention to the following food groups:
- . Such a generally accessible and very useful component of the daily diet, the possibility of combining which with any type of other products is universal, is 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 present in abundance in pectin, which fruits are rich in. They are also rich in cellulose, which improves digestive processes. Raw, unprocessed fruits are especially beneficial. 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 product. Small amounts daily can cover the body’s entire fiber needs;
- Cereals and cereal crops. They are not only rich in the element under discussion, but also have a beneficial effect on blood levels;
- Legumes. The element is high in peas and beans. A small portion of them daily can satisfy the need for the element 100%.
You should pay attention to the fact that it is raw or quickly cooked foods that retain enough nutrients to meet daily needs. Prolonged cooking, frying or stewing have a detrimental effect on elements susceptible to temperature influences.
Prepared foods rich in fiber
We looked at individual food products. Now let's look at ready-to-eat dishes. Boiled pasta made from solid flour contains 4 g of fiber per 100 grams. Buckwheat - the same amount. – 6 grams. Rye bread – the same, 6 grams. Bran is the richest product in fiber - about 46 grams.
Bread made from whole grain flour – 8 grams. Steamed or boiled rice – 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.
This diet can normalize blood sugar levels. Peristalsis is actively stimulated. Among other things, the element helps the body get rid of waste, toxins and other polluting and unfavorable elements and substances; the lymphatic system is also cleansed and reduced general content cholesterol. The considered batteries are extremely useful and must be consumed. Fiber for weight loss is an indispensable element, because it helps to accelerate the metabolism occurring in the body - this is the key to the normal functioning of the entire body as a whole.
The productivity of eating food is celebrated as a combination through tasty and healthy recipes– for example, when consuming vegetable or fruit salads.
The elements they contain are beneficial for the body. Varieties containing vegetables and nuts at the same time will also be universal. It is also worth remembering about the norm - having fulfilled the daily requirement, stop consuming it, because an excess will not be beneficial, but will do harm. The norm of consumption 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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There is an abundance of coarse fiber in products exclusively plant origin. Such products have a very beneficial effect on the condition of the body as a whole, regulating the microflora in the intestines.
In other words, coarse fiber refers to fibers from different parts of plants: stems, fruits, leaves, roots. Plants that are low in sugar are higher in fiber. Fiber (or fiber) is considered a complex carbohydrate, the components of which are resistant starch (or cellulose) and non-starch polysaccharides.
Fiber has a very important property, namely it slows down the processes of digestion of proteins, fats, and carbohydrates. This is undoubtedly appreciated by those who decide to get rid of excess weight.
Therefore, many people ask: what foods contain fiber and where is the maximum amount of it? First of all, you should remember that it makes no sense to look for fiber among animal products, since they simply do not contain it. It is found only in plant foods. Which one exactly? Full list Such products will be presented further.
Types of fiber
There are two types of ballast substance: soluble and insoluble. The diet should contain both types of substances.
Dietary fiber is soluble. Products containing this type of fiber are grains (rye, oats, barley), legumes (beans, legumes, peas, lentils) and individual fruits (apple, peach and quince peels, prunes, avocados, raisins). A distinctive feature of dissolving fibers is their ability to take on a gel-like consistency when exposed to moisture.
A jelly-like substance obtained in this way slows down the movement of the food bolus. In addition, the resulting jelly inhibits the effect of enzymes on carbohydrates and reduces cholesterol in the circulatory system.
Insoluble fiber is found in bran with legumes (both types of fiber), unprocessed grains, seeds, cauliflower, beans, a variety of greens, broccoli, and the top layer of fruits. These fibers, on the contrary, accelerate the passage of food particles through the gastrointestinal system. Their laxative effect is used to prevent constipation. In addition, they stabilize acidity and reduce the risk of developing cancer by restoring microflora.
The two types of nutritional fiber noted are capable of absorbing moisture well and significantly facilitating the work of the large intestine.
In addition, they are also called:
- Cellulose is a type of fiber found in sifted flour, young peas, cucumber peels, apples, carrots, and bran.
- Hemicellulose - this type of coarse fiber must also be added to the diet. Found in beets, Brussels sprouts, and mustard greens.
- Lignin, a type of fiber, significantly reduces the digestibility of other types of fiber. It is most found in cereals, which are eaten for breakfast in the form of porridge, and also in long-stored vegetables and bran.
- Gum - found in dried beans, oats and their derivatives.
- Pectin - found in fruits and vegetables.
- The first two types of nutritional fibers are able to absorb moisture well and significantly facilitate the work of the large intestine.
It has been noted that all types of fiber particularly affect absorption processes. In addition, they impair the absorption of sugar, which is necessary for diabetics.
The body requires approximately 20 g of fibrous food. This volume can be achieved by eating a pound of beans, a kilogram of oatmeal, and 3 kg of cabbage. Naturally, it is difficult to eat such a volume of food even in a day. Therefore, it is possible to compensate for it with another source of fiber - high-fiber bread, of which you only need to eat one hundred grams.
Classification of products by amount of fiber
Considering the fact that products, the composition of which involves soluble and insoluble nutritional fibers, are available in sufficient quantities, they are all divided into several subtypes. The food set with a high fiber content is especially noted.
Whole grains. Whole grain oats contain a variety of soluble fibers called beta-glucans, which are a gluten-like soluble substance. Studies on this type of fiber have shown that they have the ability to reduce the amount of cholesterol in the blood.
Bran. From wheat, oats, soybeans, and rye, bran is one of the excellent sources of fiber. Being a secondary product of flour milling, bran includes approximately 40% fiber in its composition. When studying different foods that contain fiber, it is worth highlighting buckwheat. If we compare it with other cereals in terms of dietary fiber, then it contains one and a half or two times more of the latter. One glass of ready-made porridge contains approximately 20% of the daily dose of dietary fiber.
Legumes. Lentils, peas, beans, beans, and groundnuts are another source of fiber, both soluble and insoluble.
Fruits. Every fruit without exception contains pectin. Fruits are a fairly rich source of soluble fiber, which is fermented in the large intestine together with the release of fatty acids. Fruits also contain cellulose and some insoluble fiber, which improve intestinal permeability.
Flaxseeds. Flax seeds are one of the varieties of foods enriched with fiber. A tablespoon of seeds holds approximately 7 g.
Vegetable crops. Vegetables are considered a storehouse of fiber. Among other vegetables, it is better to prefer cabbage, broccoli, spinach, and asparagus.
Products with coarse plant fibers
Particles of food with plant fiber that enter the stomach are not immediately broken down, as usual, but absorb all the unnecessary and unhealthy substances living in the intestines.
If people began to pay more attention to the value of nutritional fiber, then digestive disorders would not arise and there would be no need to resort to the use of medications (which, in addition to having a therapeutic effect, also have a negative effect).
Nutritional fibers are also unique in that they contain silicon. Due to the special properties of silicon, it forms charged particles that have the ability to collect viruses and microorganisms.
In addition, nutritional fiber is also attractive for heavy metals with radionuclides, which they subsequently successfully remove. The ability of fibers to reduce plasma cholesterol, protecting against blood clots, is also noted.
Coarse fiber regulates peristalsis, restoring normal intestinal microflora. These substances help reduce blood pressure and balance insulin and glucose levels. It is advisable to accompany the intake of fibers with a large volume of water. By absorbing water and dissolving, fiber causes satiety.
Fiber, coarse, plant-based, benefits and reviews, in Elena Malysheva’s “Live Healthy” program
Alimentary fiber. Cellulose. Daily norms.
The magical benefits of fiber
Body chemistry. Cellulose.
If you need to find out the name of foods rich in fiber, then first of all you should consider vegetables and fruits.
The lion's share of all fiber supplied through food is found here.
Why do we need fiber so much, as doctors say? How is it useful? And where can I get it? Answers to these and other questions in our article!
Of course, each of us knows that foods rich in fiber play a big role in the functioning of our body. Let's take a closer look at the beneficial properties of this complex carbohydrate and find out which foods contain fiber.
About fiber-rich foods
There are two forms of fiber: soluble and insoluble. Soluble fiber, as the name suggests, dissolves in water. It binds bile acids and removes them from the small intestine.
Excess cholesterol enters the liver in the form of bile acids. These acids are then transported to the small intestine, where they are involved in lipid digestion. Bile acids are also important for the absorption of these digested foods. The binding of bile acids, which occurs due to fiber, helps reduce cholesterol levels in the blood. Soluble fiber is also known to help regulate blood sugar levels.
Insoluble fiber does not dissolve in water; these are so-called coarse fibers. Although they are insoluble, they are able to absorb water, causing the fibers to expand in volume. This filler will help clear the gastrointestinal tract of waste. By regularly consuming such fibers, the amount of time that digested food remains in the intestines is reduced. This keeps the body from absorbing sugar and starch in the intestines.
Insoluble fiber is what makes you feel full after eating fiber-rich foods. This is a huge plus for your diet, because you have less desire to eat and you eat less. You get fewer calories and at the same time you don't feel hungry.
Insoluble fiber is difficult to digest, so when it reaches the end point of the digestive process, it remains unprocessed. It is for this reason that insoluble fiber makes up the majority of your stool.
Since coarse fiber is only partially digested, calories from the undigested portion of the fiber are not absorbed. Reducing calories and reducing cholesterol levels in the blood give us the right to say that fiber can be considered as a product that promotes weight/fat loss.
What foods contain fiber?
The best source of fiber is from unprocessed plant foods, as they also provide all the essential minerals and nutrients. If you consume enough fiber-rich foods, there is no need to take a fiber supplement.
To increase your fiber intake, add fiber-rich foods to your diet:
- fresh fruits: apples, fresh plums, prunes, pears, oranges, grapefruits, bananas, lemons, apricots (fresh and dried), peaches, strawberries, all dried fruits.
- fresh vegetables: parsley, peas, cilantro, dill, lettuce, zucchini, cabbage, pumpkin, carrots, celery, beets, cucumbers, tomatoes.
- nuts and seeds: walnuts, almonds, hazelnuts, peanuts, white seeds. For better absorption, consume them with green vegetables.
- bread with the addition of whole grains, sprouted grains, bran, corn and buckwheat, oatmeal.
Try to add 1 tsp daily to salads and prepared meals. bran. This habit will allow you to consume enough dietary fiber. Don't forget about foods rich in fiber: eat at least 200 g every day. fresh fruit and vegetables, be sure to include whole grains in your diet.
Proper consumption of fiber
Excess fiber also has its own Negative consequences. Use large quantity Dietary fiber can cause bloating. This particular carbohydrate reduces the absorption of nutrients needed by athletes dieting to gain muscle mass.
The daily dose is best consumed in several doses:
- 5 g at breakfast - porridge or muesli;
- 10-15 g for lunch - legumes or brown rice, fruit;
- from 10 to 15 g at dinner - avocado, green vegetables.
Menu may vary. The main thing is to follow the recommended amount of at least 20 grams per day.
High Fiber Foods Chart
In these tables, the average daily requirement for fiber is assumed to be 30 g. The column “Percentage of daily requirement” shows by what percentage 100 grams of product satisfies a person’s daily need for fiber.
| Fiber content in cereals, grain products and legumes | Fiber content in vegetables and herbs | ||||
| The product's name | Fiber content per 100g | Percentage of daily requirement | The product's name | Fiber content per 100g | Percentage of daily requirement |
| Wheat bran | 43.6 g | 145% | Horseradish (root) | 7.3 g | 24% |
| Rye (grain) | 16.4 g | 55% | Parsnip (root) | 4.5 g | 15% |
| Oat bran | 15.4 g | 51% | Jerusalem artichoke | 4.5 g | 15% |
| Barley (grain) | 14.5 g | 48% | Brussels sprouts | 4.2 g | 14% |
| Buckwheat (grain) | 14 g | 47% | Dandelion leaves (greens) | 3.5 g | 12% |
| Soybean (grain) | 13.5 g | 45% | Parsley (root) | 3.2 g | 11% |
| Rye wallpaper flour | 13.3 g | 44% | Rhubarb (greens) | 3.2 g | 11% |
| Buckwheat (prodel) | 12.5 g | 42% | Bulb onions | 3 g | 10% |
| Peeled rye flour | 12.4 g | 41% | Celery (root) | 3.1 g | 10% |
| Beans (grain) | 12.4 g | 41% | Broccoli | 2.6 g | 9% |
| Oats (grain) | 12 g | 40% | Cilantro (greens) | 2.8 g | 9% |
| Buckwheat (kernel) | 11.3 g | 38% | Dill (greens) | 2.8 g | 9% |
| Wheat (grain, durum) | 11.3 g | 38% | Eggplant | 2.5 g | 8% |
| Lentils (grain) | 11.5 g | 38% | Carrot | 2.4 g | 8% |
| Mash | 11.1 g | 37% | Beet | 2.5 g | 8% |
| Peas (shelled) | 10.7 g | 36% | Swede | 2.2 g | 7% |
| Seeded rye flour | 10.8 g | 36% | Ginger (root) | 2 g | 7% |
| Wheat (grain, soft variety) | 10.8 g | 36% | White cabbage | 2 g | 7% |
| Buckwheat flour | 10 g | 33% | Cauliflower | 2.1 g | 7% |
| Chickpeas | 9.9 g | 33% | Leek | 2.2 g | 7% |
| Rice (grain) | 9.7 g | 32% | Parsley (greens) | 2.1 g | 7% |
| Wheat flour | 9.3 g | 31% | Black radish | 2.1 g | 7% |
| Oatmeal | 8 g | 27% | Pumpkin | 2 g | 7% |
| Barley groats | 8.1 g | 27% | Kohlrabi cabbage | 1.7 g | 6% |
| Pearl barley | 7.8 g | 26% | Red cabbage | 1.9 g | 6% |
| Wheat flour 2 grades | 6.7 g | 22% | Sweet pepper (Bulgarian) | 1.9 g | 6% |
| Oat flakes "Hercules" | 6 g | 20% | Turnip | 1.9 g | 6% |
| Green peas (fresh) | 5.5 g | 18% | Celery (greens) | 1.8 g | 6% |
| Pasta made from 1st grade flour | 5.1 g | 17% | Basil (greens) | 1.6 g | 5% |
| Corn grits | 4.8 g | 16% | Potato | 1.4 g | 5% |
| Oat flour (oatmeal) | 4.8 g | 16% | Pomodoro (tomato) | 1.4 g | 5% |
| Wheat flour 1st grade | 4.9 g | 16% | Radish | 1.6 g | 5% |
| Wheat groats | 4.6 g | 15% | Asparagus (greens) | 1.5 g | 5% |
| Corn flour | 4.4 g | 15% | Garlic | 1.5 g | 5% |
| Oat flour | 4.5 g | 15% | Cabbage | 1.2 g | 4% |
| Semolina | 3.6 g | 12% | Watercress (greens) | 1.1 g | 4% |
| Millet groats (polished) | 3.6 g | 12% | Green onion (feather) | 1.2 g | 4% |
| Premium flour pasta | 3.7 g | 12% | Lettuce (greens) | 1.2 g | 4% |
| Premium wheat flour | 3.5 g | 12% | Spinach (greens) | 1.3 g | 4% |
| Green beans) | 3.4 g | 11% | Sorrel (greens) | 1.2 g | 4% |
| Rice groats | 3 g | 10% | Zucchini | 1 g | 3% |
| Sweet corn | 2.7 g | 9% | Cucumber | 1 g | 3% |
| Rice flour | 2.3 g | 8% | Savoy cabbage | 0.5 g | 2% |
| - | - | - | Sea kale | 0.6 g | 2% |
| Fiber content in fruits, dried fruits and berries | Fiber Content of Nuts and Seeds | ||||
| The product's name | Fiber content per 100g | Percentage of daily requirement | The product's name | Fiber content per 100g | Percentage of daily requirement |
| Dried figs | 18.2 g | 61% | Pistachios | 10.6 g | 35% |
| Dried apricots | 18 g | 60% | Peanut | 8.1 g | 27% |
| Dried apricots | 17.6 g | 59% | Almond | 7 g | 23% |
| Dried peach | 14.9 g | 50% | Walnut | 6.1 g | 20% |
| Dried apples | 14.9 g | 50% | Hazelnut | 6 g | 20% |
| Rose hip | 10.8 g | 36% | Sesame | 5.6 g | 19% |
| Raisin | 9.6 g | 32% | Sunflower seeds (seeds) | 5 g | 17% |
| Prunes | 9 g | 30% | Pine nut | 3.7 g | 12% |
| Avocado | 6.7 g | 22% | Cashew | 2 g | 7% |
| Cloudberry | 6.3 g | 21% | |||
| Feijoa | 6.4 g | 21% | |||
| Dried pear | 6 g | 20% | |||
| Dates | 6 g | 20% | |||
| Red rowan | 5.4 g | 18% | |||
| Black currant | 4.8 g | 16% | |||
| Rowan chokeberry | 4.1 g | 14% | |||
| Durian | 3.8 g | 13% | |||
| Kiwi | 3.8 g | 13% | |||
| Quince | 3.6 g | 12% | |||
| Raspberries | 3.7 g | 12% | |||
| Cranberry | 3.3 g | 11% | |||
| Gooseberry | 3.4 g | 11% | |||
| White currant | 3.4 g | 11% | |||
| Red currants | 3.4 g | 11% | |||
| Blackberry | 2.9 g | 10% | |||
| Blueberry | 3.1 g | 10% | |||
| Pear | 2.8 g | 9% | |||
| Cowberry | 2.5 g | 8% | |||
| Blueberry | 2.5 g | 8% | |||
| Fresh figs | 2.5 g | 8% | |||
| Apricot | 2.1 g | 7% | |||
| Orange | 2.2 g | 7% | |||
| Strawberries | 2.2 g | 7% | |||
| Lemon | 2 g | 7% | |||
| Sea buckthorn | 2 g | 7% | |||
| Peach | 2.1 g | 7% | |||
| Cherry plum | 1.8 g | 6% | |||
| Banana | 1.7 g | 6% | |||
| Cherry | 1.8 g | 6% | |||
| Grapefruit | 1.8 g | 6% | |||
| Mandarin | 1.9 g | 6% | |||
| Nectarine | 1.7 g | 6% | |||
| Papaya | 1.7 g | 6% | |||
| Apples | 1.8 g | 6% | |||
| Grape | 1.6 g | 5% | |||
| Mango | 1.6 g | 5% | |||
| Plum | 1.5 g | 5% | |||
| Persimmon | 1.6 g | 5% | |||
| A pineapple | 1.2 g | 4% | |||
| Cherries | 1.1 g | 4% | |||
| Pomegranate | 0.9 g | 3% | |||
| Melon | 0.9 g | 3% | |||
| Pomelo | 1 g | 3% | |||
| Watermelon | 0.4 g | 1% | |||
From our article you learned about the main properties of fiber and foods rich in fiber. Fiber also
Products containing fiber have a beneficial effect on health, for the reason that the intestinal microflora directly depends on them. Many people ask the question: “What foods have fiber?” This is exactly what we will tell you about in this article.
Fiber is fiber that is present in plants, namely roots, stems, tubers, fruits, leaves. Currently, there are two types of fiber, namely soluble and insoluble. The first group includes resins and pectins of plant origin. Foods that contain fiber are oatmeal, bread (black), legumes, the vast majority of vegetables and fruits.
The second type includes lignin, cellulose, and hemicellulose.
It is found in nuts, grains, and bran. Some foods contain both soluble and insoluble fiber. For example, the skin of an apple contains cellulose, and its pulp contains pectin.
By consuming foods containing fiber we get:
Improved digestion;
Prevention of various heart diseases, since fiber reduces cholesterol levels;
Prevention of cancer;
Decrease in blood sugar concentration;
Getting rid of unnecessary kilograms.
The most beneficial dietary fiber is found in natural foods. But processed foods and containing additives such as polydextrose, inulin or maltodextrin are not healthy and should be avoided.
Foods containing fiber
Now you will find out which foods contain fiber. Foods contain large amounts of fiber - whole grains, such as buckwheat, oatmeal. Then come fruits, berries, nuts, for example, grapes, apples, blackberries, pears, peaches, plums, watermelon, dates, pistachios, figs.
In addition, foods that contain fiber are vegetables. Peas, lettuce, carrots, beets, cabbage, beans, broccoli, potatoes, and radishes are especially rich in it.
When fiber enters the gastrointestinal tract, it begins to absorb all the unnecessary and harmful substances that are present in the human intestines. If people paid more attention to fiber, then many digestive problems could be solved without using specialized medications, which, in addition to their beneficial effects, also have side effects, leaching vitamins, calcium, and other valuable minerals from the body .
The uniqueness of dietary fiber lies in the fact that they contain such an important microelement as silicon. Thanks to its valuable properties, silicon creates charged particles that can stick to themselves viruses and microorganisms that are harmful to a healthy person.
Fiber is important for humans because it successfully copes with attracting and removing heavy metals, as well as radionuclides, from the body. It also successfully lowers the concentration of cholesterol in the blood plasma, preventing the occurrence of blood clots.
In addition, fiber stimulates intestinal motility well and also normalizes its microflora. Dietary fiber lowers blood pressure, normalizes insulin and glucose levels, and also accumulates water, which in turn provides a feeling of satiety.
In order to have a sufficient amount of fiber in a person’s diet, one should know which foods contain fiber. It should be introduced into the diet gradually to prevent side effects. Experts strongly It is recommended to take approximately 20-30 grams of fiber daily. Required condition is to drink enough water.
Foods that contain fiber should be eaten without cooking. Juices, for example, do not contain fiber, but fresh fruits have a lot of it. You should also eat more food of plant origin, include seeds, legumes, dried fruits, nuts, bran bread, and cereals in your diet. You also need to remember that milk, fats, cheese, sugar, fish, and meat do not contain fiber.
| Name | Quantity | Fiber (grams) | Fruits |
| Apples with skin | 1 average | 5,0 |
| Apricot | 3 medium | 0,98 |
| Apricots, dried | 5 parts | 2,89 |
| Banana | 1 medium | 3,92 |
| Blueberry | 1 cup | 4,18 |
| Cantaloupe, cubes | 1 cup | 1,28 |
| Dried dates | 2 medium | 3,74 |
| Grapefruit | 1/2 medium | 6,12 |
| Orange | 1 medium | 3,4 |
| Peach | 1 medium | 2,0 |
| Peaches, dried | 3 parts | 3,18 |
| Pear | 1 medium | 5,08 |
| Plum | 1 medium | 1,0 |
| Raisin | 1.5 ounces | 1,6 |
| Raspberries | 1 cup | 8,34 |
| Strawberry | 1 cup | 3,98 | Vegetables |
| Avocado (fruit) | 1 medium | 11,84 |
| Beets, cooked | 1 cup | 2,85 |
| Beet leaves | 1 cup | 4,2 |
| Bok choy, cooked | 1 cup | 2,76 |
| Broccoli, cooked | 1 cup | 4,5 |
| Brussels sprouts | 1 cup | 2,84 |
| Cabbage, cooked | 1 cup | 4,2 |
| Carrot | 1 medium | 2,0 |
| Carrots, cooked | 1 cup | 5,22 |
| Cauliflower, cooked | 1 cup | 3,43 |
| Slaw | 1 cup | 4,0 |
| Sweet corn | 1 cup | 4,66 |
| Green bean | 1 cup | 3,95 |
| Celery | 1 stem | 1,02 |
| Collard greens, cooked | 1 cup | 7,2 |
| Fresh onions | 1 cup | 2,88 |
| Peas, cooked | 1 cup | 8,84 |
| Bell pepper | 1 cup | 2,62 |
| Popcorn | 3 cups | 3,6 |
| Potatoes baked in their jackets | 1 medium | 4,8 |
| Spinach, cooked | 1 cup | 4,32 |
| Pumpkin, cooked | 1 cup | 2,52 |
| Sweet potatoes, boiled | 1 cup | 5,94 |
| Chard, cooked | 1 cup | 3,68 |
| Tomato | 1 medium | 1,0 |
| Large-fruited pumpkin, cooked | 1 cup | 5,74 |
| Zucchini, cooked | 1 cup | 2,63 | Cereals, grains, pasta |
| Bran bread | 1 cup | 19,94 |
| Whole wheat bread | 1 slice | 2,0 |
| Oats | 1 cup | 12,0 |
| Whole grain pasta | 1 cup | 6,34 |
| Cinnamon rice | 1 cup | 7,98 | Legumes, nuts, seeds |
| Almond | 1 oz (28.35 g) | 4,22 |
| Black beans, cooked | 1 cup | 14,92 |
| Cashew nuts | 1 oz (28.35 g) | 1,0 |
| Flax seeds | 3 spoons | 6,97 |
| Chickpea fruits (beans), cooked | 1 cup | 5,8 |
| Beans, cooked | 1 cup | 13,33 |
| Lentils, cooked | 1 cup | 15,64 |
| Lima beans, cooked | 1 cup | 13,16 |
| Peanut | 1 oz (28.35 g) | 2,3 |
| Pistachios | 1 oz (28.35 g) | 3,1 |
| Pumpkin seeds | 1/4 cup | 4,12 |
| Soybeans, cooked | 1 cup | 7,62 |
| Seeds | 1/4 cup | 3,0 |
| Walnuts | 1 oz (28.35 g) | 3,1 |