Fiber rich food table. Lose weight with foods rich in dietary fiber

The table below shows which foods are high in fiber. The data is given in grams per specific volume.

This table shows quite clearly which foods contain a lot of fiber. However, it does not say anything about which of these products should be preferred in order to not only saturate the body with plant fibers, but also actually benefit it.

After all, a situation can always arise when you treat one thing and cripple another. When saturating the body with plant fiber using products that also contain a large number of unhealthy compounds will do more harm to the body than good.

So, we should revise our table of foods rich in fiber, and leave in it only foods that are definitely useful for both weight loss and general health. After all the necessary abbreviations, the table will become significantly shorter and will look something like this:

• berries;
• flax seeds, chia and other seeds;
• peanut butter;
• all types of cabbage;
• root vegetables and tubers;
• any nuts;
• peas and other legumes;
• avocado;
• tomatoes and cucumbers;
• any greens.

Why did these particular foods rich in plant fiber remain in the table?

First of all, all products containing a lot of carbohydrates were removed from the list, since... So, bulgur or spaghetti can contain as much fiber as you like, but these products are not suitable for losing weight and maintaining health.

In addition, fruits and fruits were crossed out, since they contain too much, which is one of the most harmful “natural” compounds for the human body.

As a result, only berries that are high in fiber and low in fructose were left in the table. And also avocado, which does not contain fructose, but has a lot of fat that is beneficial for the body. For the same reason (rich in healthy fats), peanut butter was included separately in the table.
The list also contains products with fiber for the intestines, for example, cucumbers and tomatoes.

To avoid digestive problems, a person needs to consume enough fiber daily. The inclusion of fiber-rich foods in the diet allows you to ensure your daily intake.

This is a special type of carbohydrate called dietary fiber that is not digested by the human body. When they enter the stomach, they are transformed into sugar molecules, do not decompose, and are excreted from the body.

Fiber normalizes blood sugar, which has a direct effect on feelings of satiety and hunger. Thanks to these special carbohydrates, food moves through the gastrointestinal tract (gastrointestinal tract). A deficiency of dietary fiber in the body causes constipation and metabolic disorders.

Daily fiber requirement

Adults and children, according to nutritionists, require about 20-30 g of dietary fiber daily. The diet of the average person, as a rule, does not include products that can cover this standard. Typically, people at any age consume a maximum of 15 g of fiber per day.

Physical activity increases the need for dietary fiber. For athletes involved in strength training, the daily figure increases to 38-40 g. This is due to an increase in the volume and calorie content of food.

Fiber - synthesized or plant-based?

Fiber can be taken in the form of tablets and sports supplements. Synthesized analogues are inferior to plant sources of dietary fiber. In a 150-200 g jar, fiber accounts for 5-10%, that is, two daily requirements.

In 100 g of additives, the basis of which are flax seeds and milkweed, the shells of millet grains, cake, there are 5-15 g of dietary fiber. They are included in the product as a carbohydrate, and, therefore, a teaspoon contains 1-2 g of fiber.

Why does modern man experience fiber deficiency?

The reason lies in the diet, which consists of sweets, snacks, products made from refined flour, white rice as a side dish, packaged juices and other products that are practically devoid of vitamins and fiber. It is impossible to compensate for this deficiency by taking complex vitamins and synthesized fiber.

If there are no vegetables on the menu, and fruits are consumed in candied or other forms with fast carbohydrates, this negatively affects health and increases the risk of developing diabetes, cardiovascular diseases, and obesity. This can be avoided by eating natural foods, which form a healthy and balanced diet.

Which foods contain the most fiber?

Legumes, Turkish and regular peas, whole grain wheat flour, bran and avocado contain about 10-15% of dietary fiber from their own dry mass. A small portion of any of these products provides about 5-10 g of this carbohydrate.

Fiber comes from lettuce, cabbage, cauliflower, unpeeled potatoes, sweet potatoes, corn, broccoli, pumpkin, carrots, green beans, asparagus, whole wheat pasta, pears, bananas, apples, strawberries, blueberries, oranges, raisins. , mango, nuts.

Proper consumption of fiber

Excess fiber also has its negative consequences. Eating a lot of 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 norm.

Fiber Content Tables

The tabular data is based on “ideal indicators” and cannot be perceived as a source of 100% truthful information. The amount of dietary fiber depends on the growing method used and further preparation. Cooking softens the fiber, making it easier for the body to digest and absorb this carbohydrate.

Not all tables are reliable. Many places grapefruit at the top of the list of fiber sources. One hundred grams of fruit contains a maximum of 1.5 g. It is better to focus on which foods have more fiber than just by numbers.

Conclusion

Fiber is essential for maintaining normal digestive system function. It cannot be fully replaced by synthesized analogues, but must enter the body along with natural food.

All modern nutritionists recommend including as much dietary fiber as possible in your menu (other names are fiber, ballast substances, indigestible or indigestible carbohydrates). The benefits that these substances bring to the human body cannot be overestimated. In this article we will look at the benefits of dietary fiber and what are its main sources.

Types of dietary fiber

Fiber is something that does not provide the body with energy, but performs a number of important functions. It is divided into two types:

The benefits of fiber

Products containing dietary fiber, both insoluble and soluble, must be present in the daily diet. Fiber prevents the formation of gallstones and helps reduce the amount of cholesterol in the blood. In addition, dietary fiber cleanses the body of toxic compounds and quickly saturates without extra calories. Regular consumption of foods containing fiber helps prevent intestinal cancer and cardiovascular diseases. Coarse fibers significantly slow down the process of absorption of carbohydrates and fats, which helps not only normalize weight, but also blood sugar levels. Products containing coarse dietary fiber (bran, whole wheat, young peas, soybeans, cabbage, apples, freshly squeezed orange juice) , contain a large number of microelements that the body needs. Thanks to fiber, beneficial bacteria living in the intestines produce enzymes and improve the functioning of the digestive system.

How do dietary fibers and fiber help you lose weight?

Fiber, swelling in the stomach, helps quickly satisfy hunger and prevents overeating. Coarse fiber slows down the absorption of sugar after eating, which provides a long-lasting feeling of fullness. By replacing more energy-dense foods with fiber, the intake of excess calories into the body is reduced. In the intestines, coarse fibers act as an adsorbent, cleansing the body of excess fats. Fiber contains a significant amount of potassium, which acts as a sodium antagonist. Therefore, foods rich in dietary fiber help remove excess fluid from the body.

Fiber against skin diseases

Patients suffering from skin diseases, especially psoriasis, eczema, and neurodermatitis, must first normalize their stool to improve their condition. Feces, stagnating in the intestines, cause severe intoxication on the body, which is manifested by itching and rashes on the skin. Dietary fiber is hygroscopic, that is, it is able to retain water, which ensures bowel movement. Thus, raw vegetables (cabbage, apples, carrots, beets), swelling in the stomach, increase their original volume twice, bran - five times. Coarse fibers stimulate intestinal motility and provide natural cleansing of the body. Passing through the gastrointestinal tract, dietary fiber envelops and removes a significant amount of various poisons: xenobiotics, radionuclides, nitrosamines, heavy metals (cadmium, mercury, lead, strontium and others).

How to properly increase your intake of coarse dietary fiber?

A sharp increase in diet can cause bloating, diarrhea, and constipation. You should eat no more than 25-30 g of dietary fiber per day. First, you should replace the usual ones that contain a large amount of fiber. Instead of white bread, eat bread with bran; replace regular corn flakes with flaked bran. Whole grains are an excellent source of dietary fiber. Oatmeal is very useful, daily consumption of which is beneficial not only for appearance, but also for internal condition. It is necessary to give preference to products that require minimal heat treatment. It is preferable to steam, stew or bake, and it is better, if possible, to eat raw foods. A diet rich in fiber is undoubtedly good for your health. Indeed, in addition to the cleansing effect, dietary fiber saturates the body with essential vitamins and microelements. However, if you have chronic diseases of the pancreas or digestive system, you should consult your doctor before changing your usual diet.

Possible side effects

You also need to know about the consequences of uncontrolled consumption of fiber:

Include more whole grains, fresh fruits and vegetables, and freshly squeezed juices in your daily diet and you will not only have enviable slimness, but also feel great.

Fiber is the “empty” fiber that forms the mass of plant products. It would seem, why does a person need this substance if it does not saturate the body with anything? But it turns out that it performs the most important function of cleansing, which determines good health and long-lasting youth. Why does a person need fiber, what foods contain it?

Fiber is a special dietary fiber that the gastrointestinal tract is unable to digest or convert. But in the large intestine there are bacteria that can destroy fiber and give it a jelly-like state. In this form, it accumulates all accumulated impurities and removes them from the body. Where is fiber located and where is there a lot of it? Fiber can be soluble or insoluble. Both types are equally important for adults and children.

Benefits and harms

Any substance, any biological additive can be both beneficial and harmful to the body. If you eat foods that contain large amounts of fiber, it is important to be aware of not only the benefits, but also some of the risks.

pros

In order to start eating properly, a person needs an incentive in the form of knowledge about nutrients and their importance for the body. The benefits of fiber can be described in six main points.

1. Antibacterial effect. The presence of coarse particles causes prolonged chewing and, as a result, excessive salivation. Saliva, in turn, neutralizes acids and bacteria, preventing oral diseases.
2. Cleansing the body. Fiber is important for bowel function and ensures regular bowel movements. And also, moving along the digestive tract, fiber attracts and binds cholesterol, preventing its penetration into the blood. This is important for heart health.
3. Saturation effect. Once in the stomach, the fibers absorb liquid and increase in size. Thus, the feeling of fullness comes quickly enough without eating a large amount of food. This is especially important for losing weight.
4. Neutralization of toxins. Once in the intestines, dietary fiber attracts and binds toxins, preventing them from entering the body.
5. Cancer prevention. The substance provides effective prevention of colorectal cancer, which is being diagnosed more and more often due to the high popularity of refined products.
6. Relief from constipation. During pregnancy and breastfeeding, it solves the problem of stool retention and stimulates lactation.

High fiber foods are contraindicated for people with gastrointestinal diseases. Coarse fibers can irritate the inflamed mucous membrane and provoke an exacerbation of ailments.

Minuses

Dietary fiber has specific properties. They cannot be called exclusively useful. In some cases, the following negative consequences may occur from consuming fiber:

• increased gas formation in the intestines;
• stool disorders;
• “washing out” fat-soluble vitamins and minerals from the body;
• neutralization of the effects of drugs.

Foods with the highest fiber content can cause harm even to a healthy body if you do not chew the food thoroughly enough. Grind the food well in your mouth, making at least 30 chewing movements.

Fiber: what foods contain it?

What foods are fiber and what foods contain it? Dietary fiber is necessary for normal functioning of the body and good health. And most importantly, they are found in many products that make up a person’s usual daily diet. Fiber-rich foods are shown in the table.

Table - Products containing large quantities of fiber

Proper nutrition is enough to provide the body with enough dietary fiber. Only a doctor can evaluate the advisability of taking dietary supplements.

Having a list of healthy foods containing fiber on hand, you can intelligently create your menu to saturate your body with vitamins and cleanse it of toxins. When planning your diet, rely on eight tips.

1. Do not combine with medications. Since fiber cleanses the body, it is not recommended to consume large amounts of the substance while taking medications. Treatment may not be effective.
2. Do not peel vegetables and fruits. The peel and seeds contain the most dietary fiber. You need to put the apples into the juicer along with the core.
3. Include it in your diet gradually. Start with small amounts and listen to how your body reacts. If you experience discomfort in any organs as the dose is increased, consult your doctor immediately.
4. Drink water. If the basis of your diet is foods rich in fiber and dietary fiber, try to drink at least 2 liters of liquid per day.
5. Eat healthy desserts. Replace sweets and cookies with dried fruits. They are distinguished by exceptional taste and high dietary fiber content.
6. Use unrefined vegetable oil. This product saturates the body not only with vitamins, but also with dietary fiber. This is also a good prevention of hemorrhoids.
7. Minimize food processing. Cereals do not need to be soaked before cooking; whenever possible, eat plant foods raw.
8. Add bran. In porridge, muesli and baked goods. Judging by the reviews, they do not change the taste of the dishes, but they facilitate digestion.

There is no dietary fiber in meat and dairy products. If you do not dilute your diet with plant foods, problems with digestion and stool may occur.

Long-term observations have allowed doctors to conclude that the presence of dietary fiber in the diet increases life expectancy by at least ten years. At the same time, external and internal signs of aging do not appear as clearly as in those who do not monitor their diet. Thus, it is important for a person who dreams of a long and healthy life to know which foods contain fiber and be sure to include them in their menu.

Article updated: 04/22/2019

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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 drugs.

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.