What is fiber and in what products? Foods rich in plant fiber and dietary fiber

Well, who among us has not heard of fiber? About its benefits for the body, its importance for dietary nutrition. Today, many different medications and dietary supplements have appeared, the basis of which is fiber, or dietary fiber, which, in principle, is the same thing. Let's figure out how beneficial fiber is for the body, where it is found, and whether this herbal product, so advertised by some network companies, is suitable for everyone.

General characteristics of fiber

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

Fiber-rich foods

The indicated amount is approximate amount per 100 g of product

Daily fiber requirement

On average, a person's daily fiber requirement ranges from 25 to 35 grams per day. Some nutritionists advise that if you have a malnutrition, low in fiber, consume about 1 tbsp. wheat or rye bran - the leader in the content of such healthy dietary fiber. Also, fiber is sold at the pharmacy, but this is a last resort; it is still 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 increases:
• With age. The body's greatest need for fiber occurs at age 14 and lasts until age 50. Then the need for plant fibers decreases by 5-10 units.
• During pregnancy, the volume of food consumed increases proportionally.
• With sluggish functioning of the gastrointestinal tract. In this case, fiber normalizes intestinal function.
• When the body is slagged. Plant fibers act as a broom, cleaning the intestinal walls.
• For vitamin deficiencies and anemia. The body is cleansed, the absorption of vitamins improves.

If you are overweight. Thanks to the normalization of the digestive system, weight loss is observed.

• The need for fiber is reduced:
• With excessive gas formation (flatulence).

During 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, it is nevertheless very beneficial for our health.

Fiber is important for the stomach (it creates the volume of food necessary for proper functioning), and also plays an important role in its subsequent evacuation.

Beneficial properties of fiber and its effect on the body

In addition to its beneficial effects on the gastrointestinal tract (cleansing, stimulation of gastrointestinal motility), fiber activates digestive enzymes in the intestines.

Fiber removes toxins and waste from the body and 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.

Interaction of fiber with essential elements

In medicine, essential elements are usually called substances that are indispensable for the functioning of the body.

Fiber interacts with bile acids and water, affecting fat and glucose metabolism in the body.

• Excess fiber makes it difficult to absorb iron, as well as some vitamins and minerals. Dietary fiber neutralizes the effects of certain medications.
• In particular, psychotropic substances, antidepressants.
• Signs of lack and excess of fiber:
• Signs of lack of fiber in the body:
• overload of the body with waste and toxins (unpleasant body odor);

problems with blood vessels;

• sluggishness of the gastrointestinal tract;
• exacerbation of diabetes mellitus;
• excess weight.

Signs of excess fiber in the body:

flatulence, bloating and other intestinal disturbances (diarrhea, constipation);

nausea, vomiting;

disturbance of intestinal microflora and gastrointestinal motility.

Fiber for beauty and health

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

Insoluble plant fiber is found in foods such as legumes, grains (mainly in their shells), and in the peels of vegetables and fruits.

What foods contain fiber?

We have already talked about the benefits and norms of fiber consumption, you should have no doubt about the need to use it. An adult needs 20-30 grams of fiber to avoid problems with digestion, intestinal microflora, and the elimination of toxins and heavy metals. Therefore, it is important to know which foods contain fiber.

Products containing a lot of plant fiber are, first of all, stems, roots, fruits, tubers and leaves. The list of foods containing a lot of fiber starts with the vegetables we are used to. Carrots, cucumbers, tomatoes, beets, peas, beans, broccoli, radishes are vegetables rich in fiber. Foods containing fiber include fruits, berries and nuts. Especially pear, apple, grapes, peaches, pistachios and figs.

But the highest fiber content is in foods such as buckwheat, oatmeal and other types of whole grains. Bread with bran is especially useful. Now you know which foods contain plant fiber.

Please note that foods containing a lot of fiber must be consumed fresh and should not be cooked. Avoid the following additives in foods: inulin, polydextrose, maltodextrin.

Many people consume milk, fish, meat, cheese, thinking that they are enriching their body with healthy fiber, but we note that these are products that do not contain fiber.

Amount of fiber in food

Below is a list of foods high in fiber. The amount of fiber in products is indicated per 100 grams:

• Beans and peas - 15%;
• White rice and wheat - 8%;
• Oats and barley - 8-10%;
• Nuts, almonds, olives -10-15%;
• Fresh vegetables - 2-5%. Vegetables with the most fiber: green peas, Brussels sprouts, broccoli, asparagus, carrots;
• Berries - 3-7%. Raspberries and blackberries contain the most fiber;
• Fruits and citrus fruits - 5-10%. The following fruits contain the most fiber: bananas, peaches, pears and apples.

Products containing fiber: table

If you don't know what fiber contains, the table below will help you figure it out. We present to your attention foods containing fiber: the table is very simple, you can quickly create your own diet by including foods that contain fiber.

40 foods rich in plant fiber will help you win your battle with excess weight and improve your health. Here's what you need to add to your shopping list.

Most fitness freaks base their diet around protein, and rightly so. If you want to build muscles like a pro, this should be at the top of the list. At the same time, other nutrients also play an important role, and dietary fiber is usually the last thing remembered. And this could be a big mistake.

You can bet that your daily menu is missing some plant-based foods. Research has shown that more than 90% of people do not meet their daily fiber requirement, which is approximately 25 grams for women and 38 grams for men. Bad news for those who want to change their body for the better, not to mention their overall health.

A diet rich in fiber not only normalizes intestinal function, but also helps you lose weight, lowers cholesterol and reduces the risk of a number of cancers. Is it any wonder that a 2014 study from the American Journal of Clinical Dietetics found that people who eat a lot of fiber live longer than those who neglect fiber. Plus, if you're eating a fiber-rich diet, chances are your diet is chock-full of the natural, nutritious foods you need to achieve your fitness goals.

When it comes to cutting down to racehorse leanness, dietary fiber can help deliver a double whammy to your fat stores. Firstly, fiber suppresses hunger and prevents you from being tempted by those delicious cakes that are waiting in the rest room. Secondly, a diet with enough roughage improves blood sugar regulation, and this has a big impact on burning fat reserves.

However, to fill your diet with fiber, it is not at all necessary to take Metamucil. We've put together a list of natural foods to help you join the ranks of getting your daily fiber intake. So, let's start a virtual tour of the supermarket departments!

1. Lentils

To ensure you're getting the fiber you're owed, add more of the humble lentil to your nutritional arsenal. Your muscles will appreciate an impressive 13 grams of plant-based protein per serving. There's another nice bonus - inexpensive lentils cook over low heat in about 30 minutes, which is much faster than dried beans. By the way, brown or green lentils contain more fiber than red (pink) lentils.

On a note

Cook lentils and add them to soups, sauces and salads. On a weekday, you can whip up a quick, fiber-rich lunch by tossing lentils with cherry tomatoes, diced bell peppers, spinach, feta cheese and dressing. You can also make vegetarian burgers with lentils on fasting days. Lentils also go well with red fish.

2. Regular beans

Bodybuilders outright neglect beans in favor of meat, but consider beans and other legumes: cheap, convenient foods, loaded with fiber and other essential nutrients, and versatile in the kitchen. A study published in the Journal of the American College of Dietetics found that people who regularly eat beans are 23% less likely to have waist problems compared to those who don't eat beans.

On a note

Beans are the perfect option to boost the fiber in your next batch of chili. It can also be used with other legumes, chopped vegetables and dressings to create salads with excellent nutritional profile.

3. Peas

Split peas are not a regular feature on our shopping list, but they should be if you want to eat roughage. Along with fiber, you will get a rich harvest of plant proteins and folic acid, which helps fight hypertension. Like lentils, yellow and green split peas cook faster than beans and don't require pre-soaking.

On a note

The best way to include split peas in your diet is in soups and stews or fish dishes. Meatloaf and pea soup are classic dishes rich in the protein your muscles love. Also try making hummus using cooked yellow split peas. Simply puree the peas and tahini (sesame paste), add garlic, lemon juice, smoked paprika and salt.

4. Chickpeas

Also known as chickpeas, chickpeas have a light, nutty flavor and a nutritional profile that puts many other foods to shame. In it you will find commendable amounts of fiber, vegetable protein, and so necessary for the health of the nervous system.

On a note

Feel free to toss a handful of canned chickpeas into your salad or make homemade hummus. For a delicious, crunchy, fiber-rich snack, dry canned chickpeas with a paper towel and remove any loose skins. Place in a bowl and drizzle with 1 tablespoon vegetable oil. Add 1 teaspoon cumin, ½ teaspoon dried thyme and ¼ teaspoon salt, then sprinkle the aromatic spice mixture over the chickpeas.

Spread the chickpeas evenly on a baking sheet and bake at 200°C until crispy and golden brown, about 40 minutes. Stir a couple of times to ensure even baking. Let the dish cool to room temperature (the chickpeas will become even crispier). Store in an airtight container for up to three days.

5. Black beans

Beans, beans, are good for your heart, the more you eat, the more... Well, you know how that school rhyme ends. Be that as it may, black beans are another “musical fruit” that you need to lean on - if not because of their high fiber content, then because of the same anthocyanins () found in dark berries like blueberries. When purchasing canned beans, choose brands that package them in BPA (bisphenol)-free cans. Bisphenol is a dangerous chemical responsible for fat deposits and coronary artery problems.

On a note

Soups, chili, tacos and salads are the easiest ways to increase your intake of these black treats. Try making chili with black beans and then topping your baked potatoes with it. Surprise - you can even hide black beans in chocolate. Simply pour a can of black beans and their juice into a blender or food processor and puree. Then add the resulting puree to the brownie batter, thereby replacing about 75% of the fat in the recipe.

6. Edamame, frozen and peeled

Edamame is a green bean, picked unripe, with a delicious nutty flavor and crunchy texture. You can find them in the frozen food section of the supermarket. This is much more natural soy than most packaged foods. A modest half-cup will give you 8 grams of premium plant-based protein and help you feel good about your muscles. If you want to avoid genetically modified soy, choose organic edamame.

On a note

When you need a salty snack to go with your drinks, try making the edamame recipe on the package, then sprinkling with fresh lemon juice and seasoning with smoked salt. You can also substitute edamame for chickpeas when making hummus.

7. Refried beans

Refried pinto beans are the secret way to add fiber to your diet. Like other legumes, pinto beans are a good source of fiber. The men in white coats at Wake Forest University School of Medicine in North Carolina have discovered that consuming large amounts of soluble fiber is a very effective method of combating visceral fat. This type of adipose tissue is localized in the abdominal cavity; it is not only invisible, but also very dangerous from the point of view of the development of serious diseases. By the way, avoid refried beans with added fat.

On a note

Try using refried beans as a base spread for sandwiches or as a substitute for tomato paste on pizza.

8. Lima beans, frozen

Rich and buttery, lima beans are named after the capital city of their homeland, Peru. During the summer months, you can find it fresh at farmers markets. At other times of the year, frozen lima beans are a convenient way to boost your fiber intake. The childhood favorite (just kidding!) is also an excellent source of iron and blood pressure-lowering potassium and magnesium.

On a note

To make quick succotash, sauté ½ cup chopped red bell pepper, ½ diced onion, and 2 minced garlic cloves in a skillet over medium heat for 2 minutes. Add 1 cup cooked lima beans, 1 cup corn kernels, and 2 tablespoons white wine or vegetable broth to the pan. Remove from heat, stir in 2 tablespoons chopped fresh parsley, add salt and pepper to taste.

9. Barley, hulled

For most people, exposure to barley is limited to strong drinks served at the nearest bar. This is sad, considering that barley porridge is an excellent source of plant fiber. It is important to understand that hulled barley is a whole grain of barley in which only the outer husk has been removed.

On the other hand, the more common pearl barley is not as rich in nutrients and contains less fiber because it has been stripped of its outer husk and grain coat. Hulled barley takes longer to cook, up to one hour, so consider making several servings at a time. Ready barley can be frozen for later use.

On a note

To make an awesome breakfast, mix cooked barley with chopped vegetables, such as carrots, bell peppers and parsley, add chicken, feta cheese and lemon vinegar. Try also replacing rice with barley, because it is healthier.

10. Wallpaper rye flour

Forget whole wheat flour—there's a better option if you're looking to up your fiber intake. This is whole grain rye flour. It is often overlooked in US kitchens, but is widely used in Scandinavia for making bread or crackers.

In addition to fiber, rye flour provides a host of essential nutrients, including phosphorus, selenium, magnesium and iron. Remember that "seeded rye flour" is not much different from white flour - it has been stripped of most of its nutritional properties.

On a note

Coarse flour can add new flavor notes to homemade pancakes, waffles, muffins, cookies, crackers, and even pizza crust.

11. Wheat bran

The grain consists of three elements: endosperm, germ and bran. The latter contains most of the plant fiber. Therefore, if you separate the bran from a wheat grain, you get a flaky “pectin star.” Bran is also rich in manganese, a mineral that plays an important role in metabolism.

On a note

Sprinkle some inexpensive wheat bran into a bowl of oatmeal or into your favorite pancake batter. You can also add a handful of bran to protein shakes, homemade energy bars, and homemade baked goods.

12. Spelled

An ancient relative of wheat with a nutty flavor, spelled has a pleasant, dense texture and is a popular grain crop in Germany. Generally considered more nutritious than modern wheat hybrids. Healing spelled is rich in dietary fiber and many microelements, including magnesium.

Magnesium can be called the Titan of micronutrients, because it is a key player in many physiological processes, from protein synthesis to blood sugar regulation and bone mineralization. With each serving of spelled, you're also putting about 6 grams of protein on the table. And although spelled contains gluten, many wheat-sensitive people will find that spelled is much easier to digest.

On a note

Spelled is a winning substitute for rice in burritos. Also try adding it to soups, stews and veggie burgers.

13. Unprocessed oatmeal

It's good to know that the breakfast staple of many fitness enthusiasts is an excellent source of dietary fiber. But if you're pouring boiling water over your instant oats, it's time to switch to the stronger, heartier unprocessed version, which is made by forcing whole grains through steel blades that cut them into granular pieces. Most people find that unprocessed oats are more filling, which helps combat the temptation to grab something from the snack vending machine.

On a note

There's no time to wait in the morning for a batch of raw oatmeal to cook. To speed up the process, pour 1 cup of oatmeal into a medium saucepan, add 2.5 cups of water, add salt and place over low heat. Bring to a boil, turn off the stove, cover the pan with a towel and leave overnight. In the morning, add a little milk or water, season with cinnamon and heat over low heat. Garnish the dish with your favorite topping.

14. Millet

Although millet, which, by the way, does not contain gluten, is more often used as bird food, this inexpensive grain is not only suitable for birds. Millet contains more dietary fiber than quinoa, as well as a lot of essential microelements, such as magnesium, copper and. More good news: Research has shown that the underrated yellow balls are an excellent source of antioxidants that fight the aging process.

On a note

Use millet porridge as a side dish, like rice or quinoa. Add it to stews and vegetables, drizzle with vinaigrette and make a healthy salad for breakfast or lunch. To make a nutrient-packed breakfast porridge, cook 1 cup of millet in 3 cups of water, stirring constantly until the porridge is creamy. Add seasonings such as cinnamon and top with raspberries and chopped nuts.

15. Buckwheat

Harvested bit by bit from a plant native to Asia and Eastern Europe, buckwheat is a relative of rhubarb, not wheat, and is therefore gluten-free. When whole buckwheat grains are crushed into pyramid-shaped grains, buckwheat is obtained. The reddish-brown porridge is simply buckwheat groats that have been fried to enhance the flavor and aroma. Among other nutritional benefits, buckwheat is an excellent source of fiber, manganese, B vitamins and magnesium.

On a note

When cooked, buckwheat expands several times, making it a great addition to volume in soups, stews, meats in hot sauce, risotto, meatloaf, and casserole. To make a crunchy salad topping, try toasting buckwheat in a dry cast iron skillet over medium heat for about 5 minutes. Stir constantly until the buckwheat darkens and fills the kitchen with aromas.

Sprinkle on salads or even yogurts and oatmeal. Instant buckwheat noodles (soba), which are made from buckwheat flour, are popular in Japan. It is much healthier than refined white pasta.

16. Popcorn

We're talking about regular popcorn, not the calorie bomb from the multiplex. Yes, good old popcorn is often forgotten in healthy snack conversations, but with good fiber content and only 130 calories per large serving, you'll be hard-pressed to find a snack that's less damaging to your waistline. If you don't make your own popcorn, look for pre-made versions with a very short list of ingredients.

On a note

Popcorn provides a wide field for experimentation, wherever you are - at home, at sea or on a hike. Combine popcorn with dried fruits, toasted nuts and seeds.

Fiber-rich fruits

17. Dried figs

Finding fresh figs at your local supermarket isn't easy, and the prices tend to be steep and turn off your appetite, but dried figs are an excellent source of fiber that's available year-round. You can thank all those little seeds for providing you with a ton of fiber. As a bonus, you'll get a scattering of nutrients rarely found in other dried fruits, including calcium, magnesium, potassium and vitamin K.

On a note

Figs, cut into small pieces, are a great "secret" ingredient for sandwiches and salads. Here's a recipe for your new favorite topping for yogurt or oatmeal: In a medium saucepan, combine a little more than a cup of natural coffee, 20 dried figs (cut into quarters), ¼ cup honey, 1 whole star anise, ¼ teaspoon cinnamon and 1 tsp. orange zest. Bring to a boil, turn up the heat and simmer covered for 20 minutes.

Using a slotted spoon, remove the figs from the pan. Reduce the liquid, uncovered, over medium-high heat. This will take 3-4 minutes until you get something like syrup. Add the figs to the syrup and remove the star anise.

18. Raspberry

When it comes to berries, these bright gems are real fiber powerhouses. Each cup has twice the fiber of blueberries. Another plus is a decent amount of vitamin C. A study published in the European Journal of Dietetics proved that vitamin C deficiency reduces exercise performance. - a powerful antioxidant that helps cope with oxidative stress caused by high-intensity training.

On a note

Giving your diet a boost of fiber is as easy as adding raspberries to your yogurt or oatmeal. Keep a bag of frozen raspberries in the refrigerator and use them in your protein shakes. And for an awesome salad dressing, combine olive oil, fresh raspberries, red wine vinegar, Dijon mustard and a clove of garlic. Salt and pepper - to taste.

19. Blackberry

Like their red cousin, the delicious and sweet blackberry is a true fiber superhero. The dark treat is chock-full of vitamin K. In 2014, the Journal of Dietetics published a study showing that fortifying your diet with vitamin K reduces your risk of those notorious killers: heart disease and cancer.

On a note

Add blackberries to protein shakes, cottage cheese, oatmeal, yogurt, vegetable and fruit salads. Or you can make pancakes with it.

20. Avocado

Most people associate avocados with being high in healthy monounsaturated fats. This fruit (yes, it's a fruit!) with creamy flesh is a great way to meet your daily fiber quota. You will also reap a rich harvest of vitamin K, folic acid, potassium and vitamin B6, of which avocados are very, very abundant.

On a note

Avocados are good for more than just sandwiches, salads and, of course, guacamole. It can be added to a protein shake for a quick fiber injection. Combine the pulp of half an avocado with milk, protein, cocoa powder, cinnamon and frozen banana in a blender.

21. Pears

Take a bite of a juicy pear and you'll be one step closer to your daily fiber requirement. The fact is that pears have 30% more pectin than apples. Just make sure to eat the pear with the skin on, as that's where most of the dietary fiber (as well as several key antioxidants) is found.

On a note

Add one pear to your lunch for a satisfying finish to your day's meal. Sliced ​​pear adds sweetness to salads and protein shakes. For a killer hot cheese sandwich, try topping whole grain bread with sliced ​​pear, Gorgonzola cheese and arugula. Pears also make a great addition to soups like butternut squash and cream of parsnip soup.

22. Dates

If you like sweets and don't suffer from high blood sugar, try sweet dates and you'll reap a rich harvest of dietary fiber. Dates are also an excellent source of potassium, which normalizes blood pressure. If you don't mind splurging, medjool dates are the best of the best.

On a note

For an energy-rich, fiber-rich snack, take 1.5 cups of pitted dates and ¾ cup of almonds in a food processor and chop into small pieces. Add one-third cup unsweetened desiccated coconut, ¼ cup flax seed meal, ¼ cup cocoa powder, ½ teaspoon cinnamon, zest of 1 orange, juice of half an orange, and a pinch of salt. Mix it all together until smooth and form into balls about 2.5cm in diameter.

23. Kumquat

These whimsically named "miniature oranges" are worth picking off the supermarket shelf. They're about the size of large grapes, so you can pop them whole in your mouth—no need to peel them. The fact is that a kumquat can be compared to an orange turned inside out - the edible peel tastes surprisingly sweet, but the flesh is a little sour. And since you eat the peel, kumquats are an amazing source of plant fiber.

On a note

In front of you is not only a ready-made delicacy. Ground kumquat can be added to yogurt, oatmeal and salads. Or make a killer salsa by combining chopped kumquats with diced red bell peppers, halved cherry tomatoes, shallots, ground jalapenos, the juice of ½ a lime and a couple pinches of salt.

24. Frozen cherries

Few fruits brighten up the summer season quite like juicy, sweet cherries from the farmer's market, but once we say goodbye to summer, the search for something fresh that even remotely resembles this delicacy becomes a Sisyphean task. Amazingly sweet frozen cherries are a convenient, affordable, picked and packaged delicacy rich in fiber, potassium and antioxidants.

On a note

You can add frozen cherries to smoothies, or you can make syrup for yogurt, cottage cheese, pancakes or oatmeal. Take 2 cups frozen cherries, juice of half a lemon, 3 tablespoons maple syrup, ½ teaspoon cinnamon and ¼ cup water; Bring it all to a boil in a medium saucepan. Simmer for 10 minutes and then gently mash the cherries to a pulpy puree consistency.

Then dissolve one and a half teaspoons of cornstarch in 1 tablespoon of water. Stir the starch and 1 teaspoon of vanilla extract into the cherry syrup, then simmer for a couple more minutes until slightly thickened.

Fiber-rich nuts and seeds

25. Chia seeds

Once upon a time, this plant was actively used as food by the Aztecs, and today tiny chia seeds are experiencing a renaissance and are rightfully considered a true superfood. Chia seeds are not only very rich in fiber, they are an excellent source of the essential omega-3 fat - alpha-linolenic acid, which has beneficial effects on heart and vascular health. In general, both white and black chia seeds have the same nutritional value.

On a note

Chia can easily be added to oatmeal, yogurt and protein shakes. When chia seeds absorb water, they form a gel, which is why Pinterest is filled with chia seed pudding recipes. You can make a healthy fruit jam to replace the over-sweetened store-bought versions: Combine 1 cup blueberries with 1 tablespoon honey or maple syrup, add ½ teaspoon cinnamon, and place in a blender. Then place the mixture in a food container, add one and a half tablespoons of chia seeds and leave for at least three hours to thicken. Today you can even buy chia seed flour in supermarkets, which can be used in the same way as flax flour.

26. Hemp protein (edible hemp powder)

Don't get us wrong, we were and still are big fans of whey protein, but it's unlikely to help you increase your fiber intake. Protein hemp, on the other hand, is made by grinding the highly beneficial edible hemp seeds into a powder that becomes an unparalleled source of fiber. And since hemp proteins contain all the essential amino acids, it is a valuable source of protein for building beautiful muscles.

On a note

First, add protein hemp to your smoothie, then try replacing some of the flour in homemade baked goods, pancakes, or other flour products. You can also mix a spoonful of the powder into a cereal such as oatmeal to boost the fiber and protein content.

27. Coconut flour

Coconut flour is obtained by thoroughly grinding the pulp, from which the fats have been previously removed. This indulgent, sweet treat is worthy of a paleo diet and is very rich in plant fiber. As a bonus, the glycemic index, lower than most flours, will help you control your weight.

On a note

Start by replacing about 20-30% of the flour in a pancake or baking recipe with coconut flour. Be sure to increase the amount of water by the same amount, otherwise the dough will be too tight. Coconut flour contains more pectin, and it absorbs moisture like a sponge. You can also use coconut flour as a breading for chicken or fish, and can even replace bread crumbs in meatloaf, meatballs, and cutlets.

28. Flaxseed meal

A bastion of the health food movement, it is an excellent source of soluble fiber. In the intestines, soluble fiber absorbs water and forms a gel, which slows digestion. This brings a long feeling of fullness and helps regulate blood sugar, which has a positive effect on your figure. Like chia, flaxseed contains omega fats and lignins, plant compounds that lower cholesterol. For complete absorption of nutrients, flax seeds must be ground into flour.

On a note

Try adding flaxseed meal to smoothies, pancake batter, and your morning cereal. You can also make your own super healthy nut jam for sandwiches. Combine 1 cup unsalted almonds, 1 cup pecans, ¼ cup flax seed meal and 1 tablespoon coconut or almond oil. Place it all in a food processor and blend until creamy.

29. Dried coconut

Coconut not only makes your diet taste like a tropical island vacation, it's surprisingly good at boosting your fiber levels. Desiccated coconut is made by drying fresh coconut meat (copra). It is available in the form of coarse coconut flakes or finely ground products. But only buy unsweetened coconut or you'll end up with a sugar bomb.

On a note

Use desiccated coconut in salads, salsas, granola, trail mixes, and chia puddings.

30. Almonds

On a note

Scoop up a handful of treats mid-day that won't hit your six-pack, or use the nuts in high-calorie homemade meals. Chopped almonds add a crunchy touch to any salad.

31. Sunflower seeds

Sunflower seeds are often overlooked in favor of almonds or walnuts, although they are a great way to add plant-based fiber to an athlete's diet at a good price. Hulled seeds will provide you with vitamin E and selenium, which will help increase the nutritional value of your daily diet. A study published in the Journal of Diabetes Management found that the higher the body's selenium levels, the lower the risk of developing type 2 diabetes.

On a note

Sprinkle the seeds on salad, baked vegetables, yogurt, cottage cheese, porridge or puree soup.

32. Pistachios

The unearthly aroma of pistachios screams about their beneficial properties. At the top of the pyramid is an injection of essential plant fiber. The greenish nut provides lutein, an antioxidant from the carotenoid family that is found in many dark leafy vegetables and is stored in the retina of the eye, where it helps maintain good vision. A serving of pistachios is high in calories, but experiments have shown that regular consumption of nutritious nuts like pistachios does not lead to the appearance of “Buddha belly”, but, on the contrary, improves health, in particular, lowers cholesterol levels.

On a note

Use crushed pistachios as a crunchy coating for red fish or sprinkle them over baked sweet potatoes. Homemade energy bars and muesli are equally delicious options.

Fiber-rich vegetables

33. Acorn pumpkin

Pumpkin is a winter version of a fiber powerhouse. The sweet pulp contains unprecedented amounts of beta-carotene, an antioxidant that the body converts into and strengthens the immune system.

On a note

Roasted acorn squash can be paired with any salad topping, including chili, quinoa or millet. Creamy acorn squash soup is a great way to snack, or roast squash wedges and then drizzle them with natural maple syrup.

34. Artichoke

When was the last time you cooked artichokes? That's what we thought. Meanwhile, artichokes have more fiber than anywhere else and are also full of vitamins C, K and folic acid. In short, it’s time to fall in love with this wonderful vegetable, just don’t buy store-bought artichoke dip, it’s a calorie bomb.

On a note

Search online for artichoke recipes and try adding it to mac and cheese, vegetable salads, pizza, or grilled cheese. Or make homemade artichoke dip using healthy ingredients like Greek yogurt.

35. Parsnip

This little-known version of Bugs Bunny's favorite vegetable has a deliciously nutty, slightly sweet flavor with subtle herbal notes. Interestingly, the root vegetable contains 60% more plant fiber than carrots, and as a supplement you will receive a solid portion of potassium for normal muscle function.

On a note

Unlike carrots, parsnips almost always become tastier after heat treatment. Try roasting it, or adding large chunks to soups and stews. You can also mix boiled parsnips with potatoes to make delicious mashed potatoes!

36. Broccoli raab (rapini)

Broccoli raab is often used in Italian and Chinese dishes. This vegetable has small broccoli-style florets, long stems and green leaves. The taste is also similar to broccoli, but a little sharper. In addition to pectin, one of the main advantages of raab is the abundance of various phytochemical compounds (indoles, sulforaphane), which prevent the development of diseases. You can find rapini in the vegetable departments of supermarkets.

On a note

The flower head, leaves and stems can be cooked (blanched, sautéed, boiled, steamed) and eaten like regular broccoli.

37. Sweet potato

With a glycemic index lower than regular potatoes, sweet potatoes are an optimal source of carbohydrates for those who are concerned about their figure. We vote for this choice with both hands also because it brings significant amounts of fiber to the menu, which can fight fat. Just make sure to leave the skin in place, as it contains half of the sweet potato's fiber.

On a note

Roasted, sauteed or mashed, it's hard to go wrong with sweet potatoes. You'll be surprised, but the sweetish taste makes sweet potatoes a good addition to protein shakes. You can even add mashed sweet potatoes to your waffle or pancake batter.

38. Green peas, frozen

Few frozen vegetables give you as much crude fiber as green peas. Freezer peas are refrigerated immediately after harvest, which helps preserve nutrients including vitamins K, A, and C. And as a bonus, you'll get 4 grams of protein with each serving.

On a note

Try green peas in soups, potato salads and pasta dishes. Or simmer 2 cups frozen peas in 1 cup water until tender, then stir in the juice of half a lemon, ½ cup chopped parsley and a few pinches of salt. You'll make a great fish sauce!

39. Sun-dried tomatoes

When the summer season is over, the taste of supermarket tomatoes leaves much to be desired. Check out these super-flavorful sun-dried tomatoes, which contain more pectin than you might imagine. They are also a good source of lycopene, a powerful antioxidant that lowers blood pressure. If you want to cut down on salt, choose buttered tomatoes from the many options in the deli section.

On a note

Add chopped sun-dried tomatoes to scrambled eggs, minced meatballs, pasta dishes and vegetable salads. Or try a new sandwich jam: Place 2/3 cup sun-dried tomatoes, ¼ cup olive oil, 3 tablespoons water, 2 tablespoons grated horseradish, 2 tablespoons red wine vinegar, and ¼ teaspoon black pepper in a blender or food processor. Grind it all into a thick mass with small pieces.

40. Brussels sprouts

Few foods are as nutrient-dense as the unfairly forgotten Brussels sprouts. Not only is it rich in pectin, it's also an excellent source of vitamins K and C. New experiments show that taking vitamin C can lower your heart rate and feelings of fatigue during exercise, making even grueling workouts feel less difficult.

On a note

The best way to cook Brussels sprouts is to roast them, which helps transform the slightly earthy flavor into a much more satisfying sweetness. Cut the Brussels sprouts in half, sprinkle with salt and oil and roast at 200°C until they are tender with a slight dark crust. You can also shred Brussels sprouts in a food processor and add them to your coleslaw.

Fiber is an important component of any healthy diet. Fiber is found only in plant foods (grains, fruits and vegetables) and increases the bulk of our food, allowing the digestive system to move digested food more easily. Regularly consuming enough fiber helps prevent constipation and certain types of cancer (bowel and rectal cancer). However, for diseases such as diverticulitis and chronic diarrhea, the patient may be prescribed a diet low in fiber. In addition, some people suffer from fiber intolerance and too much fiber can lead to stomach discomfort and diarrhea. Follow a low-fiber diet as prescribed by your doctor to relieve your gastrointestinal upset and feel much better.

Steps

Avoid high fiber foods

Consume less fiber than the recommended amount. If fiber is bad for your health or causes you some discomfort, you may need to start consuming less fiber than recommended for the average healthy person.

Minimize the amount of fiber in meals and snacks. Fiber is found in a number of foods, including grains, fruits, vegetables and legumes. Reducing the amount of fiber in meals and snacks will reduce your overall fiber intake and may help relieve symptoms of gastrointestinal distress.

• Choose low-fiber fruits or remove the fibrous parts of the fruit. For example, eat applesauce rather than the apple itself, as the peel contains a lot of fiber, or drink 200 ml of juice daily. Low-fiber fruits include: canned fruits, cooked fruits, and fruits without peel or peel.
• Choose vegetables that are low in fiber or remove the fibrous parts of the vegetable. For example, peel potatoes or remove seeds from zucchini. Low fiber vegetables include: canned vegetables, cooked and very soft vegetables, seedless vegetables and 100% vegetable juice.
• Choose grains that are low in fiber. Avoid foods that are 100% whole grains as they are high in fiber. Examples of low-fiber grains include: white rice, white bread, semolina or rice, and pasta.

1. Reduce your intake of insoluble fiber. There are two types of fiber - soluble and insoluble. Insoluble fiber is sometimes called “solid food” because its main job is to speed up digestion.

2. Minimize your consumption of fiber-rich foods. Many food companies are now adding fiber to various products to increase fiber intake. Fiber can be added to foods that usually contain very small amounts. You, in turn, should reduce the consumption of such products to a minimum. Examples of foods to avoid include:

   • Orange juice with pulp and added fiber
   • Artificial sweeteners with added fiber
   • Yogurts with added fiber
   • Soy milk with added fiber
   • Granola or bread with added fiber (before adding additional fiber, these foods have little initial fiber content)

3. Stop consuming fiber supplements. There are a wide variety of dietary supplements that can increase your overall fiber intake. But if fiber is harmful to your health, you should stop taking such supplements.

   • Stop taking stool thinners and foods containing added fiber.
   • Avoid taking vitamins and fiber capsules.
   • Do not add crushed fiber or psyllium husks to food or drinks.

4. Make a meal plan. Creating a plan will help you plan all your meals and snacks for the day and provide an overall outline that you can stick to throughout the week.

   • Calculate how much fiber each meal or snack will contain, as well as your total fiber intake for the day.
   • A meal plan will allow you to modify meals, replace or remove foods so that you don't eat more fiber than you should.
   • Take the time to plan your meals and snacks for the entire week. Include in this plan all the foods and snacks that you usually eat every day. If necessary, make similar plans for subsequent weeks.

   Returning fiber to the diet

   1. Consult your doctor. It is quite common for people to start a low fiber diet for medical reasons. Before starting a high-fiber diet or returning to consuming high-fiber foods, you should always consult with your doctor.

      • Your doctor will tell you about specific dates within which you should return fiber products or tell you about limits on fiber intake.
      • Be sure to ask him about what types of fiber you can eat, how you can bring fiber back into your community, and what the long-term outlook is for you.
      • Don't forget that any time you add or subtract large amounts of fiber, you are likely to experience changes in your bowel habits, such as bloating or constipation.

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

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

Beneficial features

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

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

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

Norm, excess, deficiency

Based on numerous studies, we can conclude that the body’s daily need for fiber is from 20 to 40 grams. If your menu is incomplete, you need to include foods high in dietary fiber, such as rye bran, in your diet. 100 grams of product contains 44 g of fiber. You can also purchase ready-made mixtures based on it in pharmacies. If the body lacks organic substances, it will let you know, the main thing is to notice the signals in time. Signs of a lack of dietary fiber include:

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

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

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

What to include in your diet

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