What foods contain fiber

Products with fiber have a beneficial effect on our health. They improve the intestinal permeability, and therefore, eliminate constipation, help to fight flatulence and bloating, and also suppress the appetite, which is important for losing weight. What foods contain fiber? A list of products you will find in our article.

What foods contain fiber: a list. How are they useful?

What foods contain fiber: a list

Consumption of high fiber foods is recommended for almost everyone. This helps to improve the functioning of the intestine and prevent diseases such as colon diverticulitis, constipation, and also helps in the fight against obesity and obesity.

Fiber consumption is associated with a reduced risk of cardiovascular diseases, diabetes mellitus and certain types of cancer. For example, in clinical studies, people with multiple risk factors for heart disease, introduced into the diet, and already with a high fiber content, additional wheat plant fibers: from 10 g to 20 g per day. After five weeks, they had a significant decrease in blood cholesterol levels, stabilization of blood pressure and sugar content.

There are two types of vegetable fibers - insoluble and pectins, mainly contained in fruits and vegetables. Insoluble fiber, cellulose and lignin, is absolutely resistant to digestion in the intestine. None of the enzymes produced in the gastrointestinal tract can cope with these compounds of molecules. That is why the fiber in an almost untouched form reaches the large intestine. There it encounters bacteria of the intestinal flora, which partially decompose it.

This partial degradation causes the release of an additional amount of saccharides, which, in turn, are converted into organic acids and cellular molecules. Despite the fact that dietary fibers are resistant to digestion and have no real nutritional value, they play a large role in intestinal transit:

  • increase the volume of food coma and alter the consistency of the chair, making it softer;
  • remove the remnants of undigested food and excess fat, while stimulating intestinal contractions.

A list of foods rich in fiber is given in the table.

Food group

Product name

The amount of fiber, g

Fruits

Blackberry - 1 tbsp.

eight

Pear - 1 pc.

five

Apple or orange - 1 pc.

four

Dried figs - 2 pcs.

four

Dried apricots - 5 pcs.

3

Kiwi - 2 pcs.

four

Banana - 1 pc.

3

Raisin - ¼ Art.

3

Strawberry - 1 tbsp.

3

Plum - 5 pcs.

3

Boiled vegetables

Brussels sprouts - ½ tbsp.

2

Potatoes whole - 1 pc.

2

Broccoli - ½ tbsp.

3

Asparagus - 6 pods

2

Carrots - 1 pc.

2

Tomato - 1 pc.

2

The nuts

Almonds - 24 pcs.

four

Peanuts - 28 pcs.

2

Cashew - 18 pcs.

one

-

Sunflower seeds - ¼ Art.

four

Flax seed - 1 tbsp.

2

Boiled Beans -

1.5 Art.

Beans

eight

Peas

eight

Lentils

7

Chickpea

6

Soy - ¾ Art.

23

Black beans - 1 tbsp.

15

Bread

Wheat wholegrain - 1 slice

3

Rye - 1 slice

2

White - 2 slices

one

-

Porridge - 1 tbsp.

Oatmeal

four

Millet

five

Manna

one

-

Boiled cereals and pasta

Pasta - 1 tbsp.

3

Brown rice - ¾ Art.

3

Corn - ½ st.

2

Popcorn - 1 tbsp.

one

-

Wheat and its products contain a sufficient amount of fiber, but its percentage varies in different products. For example, wheat bran is an excellent source of plant fiber, whereas in germinated grains there are very few. The main positive effect of fiber consumption is insoluble fiber. So, in wheat grains insoluble fiber contains up to 75%, and in wheat bran the concentration of fiber reaches 90%.

How much fiber can be consumed per day, and are there any contraindications?

How much fiber can be consumed per day, and are there any contraindications

Today, our dietary habits have significantly reduced fiber intake. That bread and pasta to which we are so accustomed to contain a very small amount of it due to the use of highly purified flour. The daily diet of an adult should include an average of 30 to 50 g of fiber contained in the products from the list:

  • men from 19 to 50 years old - 38 g per day; over 50 years old - 30 g;
  • women from 19 to 50 years old - 25 g per day; over 50 years old - 21 g.

Rarely does anyone approach such indicators. But in vain, because an increase in fiber consumption does not mean giving up your favorite dishes. Here are some simple ways to diversify fiber in your diet:

  • Eat a high fiber diet with at least 4 g per serving.
  • Add to your favorite cereal cereal with a fiber content of at least 10 g per serving.
  • Increase fresh fruit intake. Do not forget that the greatest amount of fiber is found in the peel of such fruits as apples and pears.
  • Enrich your diet with low calorie vegetables, but with a high percentage of nutrients and fiber.
  • Diversify your menu with bean or lentil dishes, salads.
  • Choose bread and pasta from wholemeal flour. When buying bread, look for the words on the packaging "100% whole grains" or "100% whole wheat".
  • When baking bread at home, add wheat or oat bran, ground flax seeds to the dough.
  • Eat more dried fruits, nuts.
  • Replace half white flour in your favorite baking recipes with wholemeal flour.

Please note that you should gradually increase fiber intake, otherwise you risk constipation or diarrhea, or abdominal cramps. Try to consume more fluid with an increase in the content in the diet of plant fibers. Per day you need to drink from 1.5 to 2 liters.

But not all and not always fiber is beneficial. There are some cases where an increase in the consumption of foods high in plant fiber is contraindicated. These include:

  • aggravation of peptic ulcer disease;
  • increased intestinal motility, diarrhea;
  • depletion of the body;
  • hypotension;
  • inflammation of the esophagus;
  • duodenitis;
  • gastritis;
  • individual intolerance to proteins contained in cereals.

Now you know which foods contain the most fiber, so make the right choice when you buy them and stay healthy!

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