To perform various functions, our body needs nutrients such as vitamins and minerals, along with them, fiber is equally important for the body. Each of these nutrients is necessary for the normal functioning of various internal organs.

In the process of healthy digestion, promoting the rapid elimination of waste from the body. A diet lacking fiber can lead to constipation and other digestive problems. This means it is extremely important to include fiber in your daily diet. Removing waste and toxins from the body helps improve skin color. In addition, a diet that includes foods high in fiber reduces the risk of developing hemorrhoids, lowers cholesterol and blood sugar levels, helps maintain a healthy weight, and reduces the risk of colon cancer, heart disease and type 2 diabetes.

Sources of fiber (dietary fiber) include fruits, vegetables, legumes, nuts and seeds. Green leafy vegetables and fresh fruits top the list of best high-fiber foods.

GlavRecipe.Ru presents list of foods containing fiber, with which you can easily increase the fiber content in your daily diet. Fiber (dietary fiber) content information can be found on the label of most packaged foods.

Download the table of fiber content in food products

You can download list of fiber-rich foods to your computer in various formats:

• in MS Excel format, 58.0Kb;
• in PDF format, 160.4Kb;

The table in these files, for ease of printing and subsequent use, is placed on one page of A4 sheet.

Be sure to print or bookmark this food fiber table. Knowing these foods will help you make healthy food choices to maintain a healthy weight and normal cholesterol and blood sugar levels.

We have heard many times from doctors, nutritionists, popular TV presenters and all-knowing girlfriends about the magic word “fiber”, which can cleanse our body of waste and toxins.

What kind of miracle is this? In fact, it is correct to talk not about fiber, but about dietary fiber. Dietary fiber is complex carbohydrates that are not digested in the human gastrointestinal tract. More precisely, human digestive enzymes are not able to digest it, but the beneficial intestinal microflora copes with this task quite well.

All dietary fiber contained in food products is usually divided into six types: cellulose, fiber, hemicellulose, pectins, lignin and the so-called mucilage and gums. I would like to draw your attention to the fact that based on the information available on the Internet, it is impossible to determine how much fiber is in a given product and how much gum, cellulose or pectin is in it.

Perhaps reference books have been compiled on this topic for narrow specialists in the food industry or doctors, but no one has provided them for general use on the network; by and large, the available information is very approximate and not always reliable. But it is very important what kind of dietary fiber is contained in the food on our table. And that's why. Dietary fibers differ in composition and properties.

All of them are classified by water solubility into:

water-soluble: pectin, gums, mucus, starch - it is believed that they better remove heavy metals, toxic substances, radioisotopes, cholesterol.

water-insoluble: cellulose (fiber), lignin - these retain water better, promoting the formation of a soft elastic mass in the intestines and improving its excretion.

Roughly speaking, fiber is the membrane of plant cells, and pectin is a substance that binds plant cells together. Physiologically, the difference is felt in this way - if there is more pectin in the foods consumed, then the digestion time of food is delayed. If there is more fiber (cellulose), it is shortened. Anyone who has ever suffered from constipation will understand what I'm talking about.

Actually, the names speak for themselves - coarse dietary fiber (fiber) and soft dietary fiber (pectin).

For even greater clarity, I will give an example: an apple. Beautiful, juicy, healthy and other blah blah. Let's look at the numbers: 100 g of the edible part of apples contains 0.6 g of fiber, 1 g of pectin (average). As you can see, fiber is almost two times less than pectin. Therefore, some people who are prone to constipation, due to the physiological structure of the intestines (dolichosigma, extra loops of intestines, etc. pathologies that are detected during colonoscopy or irrigography), after eating a lot of apples, especially after cutting off the peel, will wait for the urge to visit toilet room even longer than without apples. Now, if they ate the peel alone, they would get the effect - after all, cellulose (fiber) is found mainly in the peel, and pectin is found in the pulp.

Many mothers have encountered a problem: after introducing apples into complementary foods, their babies began to retain stool. But to most people the phrase “apples and constipation” seems wild and absurd. Why, apples are full of fiber! Why doesn't it work? Try giving zucchini puree or carrot juice and your stool will improve.

What is dietary fiber for?

Water-soluble dietary fiber: gums and pectin bind to bile acids in the intestines (forming a gelatinous gel-like mass in the stomach), thereby reducing fat absorption and lowering cholesterol levels. In general, they delay the movement of food through the gastrointestinal tract, envelop the intestines, protecting it if there are ulcers or erosions on it. Therefore, on a diet with diseases of the gastrointestinal tract, cholecystitis, enterocolitis, it is useful to eat not raw fruits, but baked ones, with the peel removed. In addition, gums and pectin slow down the absorption of sugar after meals, which is useful for diabetics.

Water-insoluble dietary fiber: cellulose (fiber) and lignin bind water in the intestines, thereby adding volume to “gastrointestinal waste”, promote faster bowel emptying, which is the prevention of such consequences of constipation as spasmodic colitis, hemorrhoids, colon cancer, varicose veins rectum.

In the instructions for dietary fibers sold in pharmacies, you can find out that they bind xenobiotics, heavy metals, radioactive isotopes, ammonia, divalent cations and promote their removal from the body. In fact, they have an enterosorbing, detoxifying, and antioxidant effect.

But it is wrong to lump all dietary fiber under the same brush, under the name “fiber.” For people who do not have digestive problems, and the gastrointestinal tract works like clockwork, excess intake of some dietary fiber, namely fiber, risks diarrhea and flatulence.

How much dietary fiber does a person need?

Nutritionists in most countries believe that a person simply needs ballast substances in the form of dietary fiber. But there is no consensus on how much there is in grams. The American Dietetic Association has set a guideline of 25-30 grams of fiber per day. Russian nutritionists recommend 20-25 g of fiber per day. This is an indicator for the average person, without physiological deviations.

In case of any diseases, the doctor can adjust the norm. So, in some cases, the amount of dietary fiber, and in particular coarse fiber (fiber), can be increased to 40 g per day (in sports medicine, recommendations are from 35 to 50 g of fiber per day). Or, on the contrary, it is reduced, although in most cases, if you describe the diet of an ordinary person (not a vegetarian) by nutritional value, then at most 15-17 g of fiber per day is gained - too much refined food in our lives.

The recommended dose of pectin for ordinary population groups is 4 g per day for adults, and 2 g for children. With an increased radioactive background, the pectin rate should be increased to 15 g per day. Excess pectin in the body can cause allergic reactions, fermentation in the colon, accompanied by flatulence and decreased digestibility of proteins and fats. Have I already mentioned that dietary fiber is only found in plant foods? No, well, you guessed it yourself. But the content of dietary fiber, or rather pectin and fiber, varies greatly.

Products containing dietary fiber

Vegetables

Berries and fruits

Cereals, grains and legumes

Nuts and seeds

The amount of pectin substances may vary for various reasons. The first is the varietal qualities of vegetables and fruits. Take a closer look at pears, remember how different they are - with thin skin (conference pear), with thick skin (Chinese pears). In addition, during storage, the amount of pectin in fruits decreases, so it is healthier to eat fresh fruits and vegetables.

The amount of fiber also varies depending on the variety; this is clearly seen in the example of the now popular chickpea. There are two types on sale: white chick-pea desi chickpeas, which are yellow in color, dry, dirty yellow or gray, and brown chick-pea kabuli chickpeas (popular in India), they are dark brown, dry, almost black. The pectin and fiber content, as well as the total carbohydrate content (almost 1.5 times more starch in white chickpeas), differ greatly. In addition, the amount of dietary fiber and total carbohydrate content depends on whether you use peeled chickpeas (without shells) or unshelled chickpeas in your dishes. I collected this article literally from bits and pieces of reference books, not only Russian-language ones, for example, “Dietary fiber profile of food legumes” by Sarhad J. Agric. Vol. 23, No. 3, 2007.

By the way, in addition to pectins and fiber, some products contain other dietary fibers - mucus - substances of various chemical compositions, mainly polysaccharides, but close to pectins. They selectively absorb other harmful substances in the intestine, reducing putrefactive processes in it, promoting the healing of its mucous membrane and removing excess cholesterol from the body. Their source is primarily flaxseed (6-12%), mucilages are also present in rye grain.

Summarize: the richest in fiber, and dietary fiber in general, are primarily legumes, nuts and seeds, especially flaxseed, whole grain flour, then vegetables (especially onions, carrots and beets), fruits (especially avocados, dried fruits) and berries (especially cranberries , raspberries, black currants). Moreover, fruits have the highest content of dietary fiber in their peel.

You shouldn’t discount some spices, such as cinnamon. It is very rich in dietary fiber. I couldn’t find information about how much pectin it contains and how much fiber it contains; we only know that the total amount of dietary fiber is 53 g per 100 g, which is more than half. So cinnamon enriches baked goods not only in taste, but also structurally.

How much and what to eat to get enough fiber

To gain the required amount of fiber 25-35 g, you need to eat a lot of vegetables and fruits, for example, 1 kg of apples or 1 kg of pears, or 1 kg of carrots, or 1 kg of cabbage or 1 kg of pumpkin, 1.5 kg of apricots, or 2 kg melon. You can gorge yourself on berries - just half a kilo of currants! But you won't eat that much every day.

One of the main suppliers of dietary fiber for us is bread - rye (8.3 g of fiber per 100 g of bread), grain (8 g of fiber), doctor's roll (with bran - 13 g of fiber), cereals (oatmeal - oatmeal, buckwheat - 10-11 g fiber). But count how much bread you eat? A slice of bread weighs 20-30 g, one large plate of oatmeal weighs only 40 g of cereal. A large bowl of buckwheat contains only 8 grams of fiber.

Children especially lack dietary fiber, in particular fiber; it is difficult to get them to eat vegetable salads, whole grain bread, and legumes. Nuts and dried fruits save.
If you reconsider your diet and start eating more foods rich in fiber, one not entirely pleasant moment appears - an increase in the amount of carbohydrates or fats and total calorie content. The fact is that fruits and dried fruits, for example, contain a lot of sugars in addition to dietary fiber, and fats in nuts.

In the same apples, in addition to pectin and fiber, there are 10 g of sugars for every 100 g of weight, in prunes - 38 g of sugar. The average carbohydrate norm for a person is 250-450 g (depending on weight and physical activity). The situation is the same with nuts and seeds - you can go over the fats, the norm of which is approximately 40-50 g per day.

I tried to create a daily diet for the day, from the most common foods, so as to more or less bring it closer to the norm. Honestly, it's not that easy! Do not judge strictly, an approximate option for a day, which should be divided into 5-6 meals:

• 120 g (5-6 slices) rye bread,
• 200 g cottage cheese 5%,
• 200 g boiled long grain rice,
• 200g boiled pasta,
• 100 g boiled chicken fillet,
• 200 g baked pink salmon without oil,
• 200 g fresh cucumber (1 cucumber),
• 150 g fresh tomato (1 small),
• 10 g vegetable oil (tablespoon),
• 100 g tangerine (2 small ones),
• 500 g apples (2 large or 3 medium),
• 60 g sugar (10 teaspoons for tea or coffee),
• 20 pieces (20 g) almonds.

Total: 130 g of protein, 44.6 g of fat, 275 g of carbohydrates, of which 39 g of dietary fiber, a total of 2054 kcal. Designed for a person with an energy requirement of 2000 calories (+/- 50), doing recreational strength training 3 times a week, and not trying to lose weight. You can replace vegetable oil with butter by adding it to the side dish; then you will have to eat the vegetables raw so as not to overdo it with fats and calories.

Diet option: remove all apples from the above list, add a plate of boiled lentils (200 g) and get: 140 g of proteins, 43 g of fat, 210 g of carbohydrates, of which 39 g of dietary fiber, a total of 1811 kcal - a more fitness option - a slight deficit calories and fewer carbs will help you lose some fat.

Another diet option: we completely remove sugar, replace it with 100 g of prunes (1 piece without pits weighs 8-10 g), then the hated lentils can be replaced with a portion of 300 g of potatoes baked in spices (without oil or with a drop of oil). We get: 134 g of proteins, 44 g of fats, 224 g of carbohydrates, of which 38.6 g of dietary fiber, a total of 1849 kcal.

Sometimes there are times when there is no desire or opportunity to eat vegetables and fruits. Most often, this is in the process of losing weight. Here carbohydrates (sometimes fats) are cut. And they cut it very much - less than 100 g per day. But then the intake of dietary fiber decreases very sharply, literally down to 2-4 g. This threatens a serious disruption of the regularity of “stool”. In such cases, special products with a high fiber content come to the rescue: wheat, oat, rye bran (25-55 g of fiber), flaxseed flour (25 g of fiber), soy flour (14 g of fiber).

But, perhaps, each of these products should be devoted to a separate article...

Fiber is ballast (transit) substances or coarse dietary fibers related to nutrients. But as such, it has no nutritional value for the human body, but rather supports the normal functioning of the intestines and removes toxins and waste from the body. It is one of the recognized means for losing weight.

Beneficial properties of fiber for the body

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

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

What foods contain fiber?

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

Products containing fiber

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

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

According to nutritionists, the daily fiber requirement for an adult is from 25 to 30 grams.

Which foods contain the most fiber?

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

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

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

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

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

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

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

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

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

Types of fiber

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

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

Soluble fiber, or to be more precise, dietary fiber (chemically speaking, hemicellulose, gum or gum, pectin) is converted in the intestines into a viscous gel, which slows down the passage of food and the processing of carbohydrates, and also reduces cholesterol levels.

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

Fiber as the basis of a diet for weight loss

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

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

A high fiber weight loss diet requires high water intake.

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

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

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

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

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

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

You should pay special attention to cereals in your kitchen; they should be made from whole grains.

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

/ 16.05.2018

Which cereal has the most fiber? Fiber-rich foods, types of fiber.

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Foods rich in coarse fiber

Fiber is divided into two types: soluble (soft) and insoluble (rough). The greatest benefits for our body are coarse fibers, which are a glucose polymer. They are not broken down in the gastrointestinal tract, are eliminated naturally, and are not a source of energy. Coarse fiber reduces the risk of cancer, helps reduce weight, and reduces cholesterol synthesis. Therefore, coarse fibers must be present in the diet of every person. Today we will tell you which foods contain coarse fiber.

Foods rich in coarse fiber are necessary for the human body to accelerate the synthesis of lipase in adipose tissue, regulate the amount of glucose in the blood, reduce plasma cholesterol, normalize the intestinal microflora, remove bile acids, and also to avoid the formation of gallstones . In addition, fiber reduces the risk of constipation and hemorrhoids and prevents the development of cancer.

Coarse fiber is especially beneficial for women's health. If representatives of the fairer sex regularly consume foods containing fiber and coarse fibers, then the risk of developing breast or ovarian cancer is reduced.

Coarse plant fiber that enters the body from certain foods is not broken down in the stomach; it begins to absorb toxins and harmful substances. This happens due to silicon, which literally attracts heavy metals, radionuclides and viruses.

The benefits of coarse fibers for the body do not end there. If you want to maintain body weight and lose weight, then foods containing coarse fiber should become the basis of your diet. It not only has low calorie content, but also slows down the digestion of carbohydrates, proteins and fats. In the stomach, it increases significantly in volume, stimulating intestinal function and bringing a feeling of fullness. Regular consumption of such foods suppresses appetite, removes water and sodium, and creates a feeling of fullness.

What foods contain coarse fiber: list

Foods rich in coarse fiber include bran, wholemeal foods, cereals and muesli from solid cereals, as well as corn and brown rice. Add sprouted grains, bran, and oatmeal to salads.

Plant foods rich in coarse fiber also include vegetables and fruits: cauliflower, beans, broccoli, potatoes, pumpkin, cucumber, dill, bell peppers. It is advisable to eat them with the peel, since it contains the maximum amount of coarse fiber. Therefore, do not peel pears, apples, peaches and other fruits. Note that heat treatment does not affect the amount of fiber. But it is still advisable to consume them raw.

Rate of coarse fiber intake

We have presented you with a complete list of products containing coarse fiber. Now it is important to talk about the rules and norms for consuming products containing coarse plant fiber.

An adult needs 25-40 grams of coarse fiber per day. The exact daily requirement depends on physical activity, weight, and health status. To get this amount of coarse fiber, it is enough to eat 1.5 kg of fresh fruits and vegetables per day. Please note that this substance must be introduced into the body gradually.

Our food has truly miraculous properties, because by balancing your diet, you can get rid of many diseases or prevent their development, lose weight and even become younger and more beautiful. From products we obtain all the substances necessary not only for growth, but also for the renewal of body tissues. One of these beneficial substances is fiber.

The benefits of fiber

What are the benefits of fiber? Much is known about the wonderful properties of fiber (or dietary fiber - components of plant cell membranes): it lowers cholesterol levels in the blood and blood pressure, stimulates digestion, speeds up metabolism, removes waste and toxins from the body, promotes cell renewal and helps preserve youth. And, in addition, it contains few calories, but at the same time quickly causes a feeling of fullness and thanks to this prevents us from gaining extra pounds. No wonder fiber is considered a panacea for many diseases.

Natural, unprocessed foods are especially high in fiber, such as whole grains, legumes, and fresh fruits and vegetables.

Indeed, in terms of the content of fiber and other useful substances - vitamins, mineral salts and microelements - products of plant origin have no equal. Vegetables, fruits and greens are easily absorbed by the body and strengthen the immune system. No wonder dishes made from them have become real bestsellers among fans of healthy eating.

By constantly including them in your diet, you will reduce the risk of developing coronary heart disease, diabetes, colon cancer and other dangerous diseases. Such products are especially recommended for those who suffer from excess weight.

Unlike natural foods, refined foods contain little or no dietary fiber.

But dietary supplements and multivitamin preparations, which are now so widely advertised in the media, cannot replace fruits, vegetables, legumes and whole grains. If you really care about your health and take care of your figure, plant-based products should be included in your menu regularly.

But do not forget that everything is good in moderation: too much fiber can cause flatulence and other unpleasant consequences.

What foods contain fiber?

These are wheat bran, bread (rye flour, Borodino, whole grain flour), porridge (buckwheat, pearl barley, oatmeal, wheat), nuts (almonds, pistachios, hazelnuts and walnuts), mushrooms, legumes (green beans, peas, lentils ). Vegetables: cabbage (Brussels sprouts, cabbage), carrots, beets, zucchini, pumpkin, tomatoes. There is also a lot of fiber in greens - parsley, dill, lettuce, green onions. And also in fruits, dried fruits and berries - such as black currants, dried apricots, dried apples, raisins, prunes, pears, oranges, bananas, apricots, raspberries, strawberries and others.

Which foods have more fiber? There is especially a lot of it in wheat bran, dried apricots, black currants, dried apples and raisins.

Let's talk about some of these products in more detail.

Grain bread

Our ancestors ate mainly bread made from whole grains, and consumed products made from refined flour only occasionally, on holidays. Whole grain, or wallpaper, flour is very healthy, it contains the germ, as well as the fruit shells of the grain - bran, rich in proteins, fiber, vitamins and minerals. Refined flour is devoid of them, and although baked goods from it turn out to be very fluffy and tasty, it does not provide any health benefits.

In addition, grain bread is low in calories, but quickly creates a feeling of fullness - an ideal option for those who care about their figure and want to get rid of extra pounds. Fiber reduces blood glucose levels, so grain bread is also recommended to be included in the diet of diabetics.

Rye or black(also called zhitny) sour bread was known in Rus' back in the 11th century. By 1626, there were already 26 varieties of it - they are mentioned in the royal decree “On grain and calach weight”. This bread is prepared on the basis of rye flour: sifted, wallpaper, peeled, etc. Today there are many varieties of rye bread, one of the most common among them is Borodinsky. Their own varieties of rye bread are baked not only in Russia, but also in Belarus (Narochansky, Radziwill), Finland (Ruislimpu, Reikäleipä), Germany (pumpernickel), and in the Baltic countries (Palanga, Viru, Latgalian, etc.).

Black currant

Black currants also contain a lot of fiber. It surpassed all other berry crops in terms of the content of other useful substances. It contains a lot of vitamin C (to get its daily dose, an adult needs only 30-60 g of these berries) and vitamin P (100 g of berries - from 5 to 10 daily doses), contains B vitamins, carotene, and minerals (iron, magnesium, manganese and others), tannins and pectic substances, organic acids. Black currant strengthens the walls of blood vessels, improves hematopoiesis, lowers blood pressure, and is an excellent remedy for the treatment and prevention of infectious diseases. This miracle berry also improves metabolism and prevents excess weight.

Apples

“An apple a day keeps the doctor away,” says an English proverb. Of the 15 vitamins necessary for humans, 12 were found in apples. These are vitamins B, C, E, P, carotene, folic acid and others. These fruits also contain many minerals (potassium, phosphorus, sodium, magnesium, iodine, iron), sugar (fructose, glucose, sucrose), large amounts of pectin and fiber. Apples cleanse the body of waste and toxins, reduce cholesterol levels in the blood and activate digestion processes. By including fresh and dried apples in your menu every day, you will significantly reduce the risk of developing cardiovascular diseases and cancer. And besides, you can maintain your youth for a long time, because apples are rich in antioxidants that protect the body's cells from aging.