Fiber in the 70-80s of the last century was often called in scientific works because it does not carry energy value for the body. However, later it was found that dietary fiber (another name for fiber) has a specific effect on the intestines: improve motility, promote the elimination of toxins, and so on. Today, a list of fiber-rich foods is always at hand for those seeking to lead a healthy lifestyle.

Useful ballast

Dietary fiber is that part of the food that is not digested by the secretions of the human gastrointestinal tract. This property makes them practically useless in terms of replenishing the body's energy reserves. At the same time, thanks to him (the table is given below), they are able to stimulate the activity of the intestines. The beneficial properties of dietary fiber also include:

stimulation of bile secretion;

elimination of excess cholesterol;

cleansing the body of toxins;

creating a sense of satiety.

Disease Assistant

One of the most common diseases of the digestive system today is constipation. A sedentary lifestyle contributes to the development of this ailment, and he, in turn, provokes other unpleasant ailments. The inclusion of foods high in fiber in the diet is a good way to prevent, and sometimes cure (there are diseases in which fiber, on the contrary, is contraindicated).

Dietary fiber is necessarily included in the diet of people with diabetes. Fiber reduces the need for injected insulin by increasing the resistance (sensitivity) of cells to this substance. Dietary fiber regulates blood sugar and cholesterol levels, thereby lowering their levels. The latter property makes them faithful helpers in the fight against excess weight.

In addition, fiber helps reduce the risk of developing hemorrhoids and gallstone disease. Recently, gastroenterologists are increasingly talking about the undeniable benefits of dietary fiber in the fight against colon cancer.

Two types of fiber

Dietary fiber is divided into soluble and insoluble. Their effect on the body is somewhat different. Soluble, or "soft" fibers include:

• dextran;

Fiber of this type removes harmful substances from the body, promotes the healing of the intestinal mucosa and reduces putrefactive processes. Insoluble dietary fiber improves the motility of the digestive tract, removes cholesterol, and enhances the secretion of bile. These include:

cellulose;

hemicellulose;

List of foods rich in fiber

Plant food is rich in ballast substances. The fiber content of fresh fruit skins is much higher than that of the pulp. This rule also applies to cereals: Whole grains contain several times more dietary fiber than industrially processed foods. Dried fruits are also useful for digestion: raisins, dried apricots, prunes, apricots. Vegetables rich in fiber include white cabbage, beets, carrots, potatoes and tomatoes. A variety of nuts, sunflower or pumpkin seeds, mushrooms and berries can also be used as a source of dietary fiber.

Today, any fiber-rich foods can be found on store shelves (a table showing the amount of dietary fiber per 100 grams of product is shown below). Bran is one of the favorites for this parameter. In terms of fiber, they are significantly superior to many other foods.

List of foods rich in fiber

Products		Products	Fiber content (g / 100 g)
Cereal products		Legumes
Brown rice	5	Boiled peas	5
White rice	1	Green beans	16
Wholemeal flour	9	Split peas	23
Bran	40	Lentils	12
Dried fruits, nuts		Beans	25
Coconut	24	Vegetables and greens
Almond	14	White cabbage	2
Fig	18	Carrot	2,4
Dried apricots	18	Parsley, dill, salad	2
Dried apples	14,9	Radish	3
Raisins	7	Fried mushrooms	6,8
Dates	9	Boiled beets	3
Peanut	8	Tomatoes	1,4
Fruits, berries
Apples with peel	3	Oranges	2,2
Kiwi	3,8	Apricots	2,1
Pears with peels	3	Black currant	4,8
Peaches	2	Raspberries	8

Daily requirement

Experts point out that a person needs to consume 25-40 g of fiber every day. The daily rate varies depending on the age of the person and the state of his body. The recommended amount for women is 25 g per day, for men - 40 g. After 50 years, gastroenterologists advise to reduce the amount of fiber consumed, since the elderly often have a decrease in intestinal motor function.

Specialist consultation required

Today, fiber can be bought at the pharmacy in the form of special preparations containing soluble and insoluble dietary fiber. They allow you to quickly replenish the body's need for ballast substances. However, after learning about the benefits of dietary fiber, do not immediately run to the store. Specialty preparations, as well as fiber-rich fruits, grains, and vegetables, can be beneficial as well as harmful. Therefore, gastroenterologists and nutritionists recommend gradually introducing dishes with ingredients containing a large amount of dietary fiber into the diet.

There are a number of diseases in which the list of foods rich in fiber is a list of contraindications. These include:

diseases accompanied by inflammation of the mucous membrane of the stomach and intestines;

acute infectious diseases;

insufficient blood circulation.

Grapefruit, apple, cabbage, tomatoes, strawberries, cereals, bran and other foods high in fiber can lead to unpleasant consequences if consumed excessively:

bloating and gas production;

the development of fermentation processes in the intestine;

impaired absorption of vitamins and other nutrients.

Do not change your usual menu drastically.

Sometimes girls who learn about the benefits of dietary fiber and study the list of fiber-rich foods immediately switch to a new diet. Often, such a radical change in the menu leads to the unpleasant consequences mentioned above: bloating and increased gas production. A gradual increase in the amount of fiber in the diet will help to avoid such incidents. At the same time, the proportion of foods rich in dietary fiber is slowly increased every day. An indispensable part of the process is to closely monitor the body's response.

How to increase the proportion of fiber in the diet

There is almost no dietary fiber in products made from premium flour, in oils of animal and vegetable origin, in fruit and vegetable juices, in all kinds of confectionery products, in meat and fish, and so on. It is not necessary to immediately and permanently ditch these foods in favor of fiber-rich foods. Instead of many of them, you can use similar, but more "live". It is not difficult to gradually replace white bread with rye, premium flour - with whole grain. Instead of juices (we are talking about freshly squeezed ones), you can prepare smoothies that are popular today. Pumpkin slices, carrot and apple are great options for such a cocktail.

It should be remembered that most of the fiber is found in the skins of vegetables and fruits. Therefore, it is better not to peel cucumbers, apples and pears both for smoothies, there and during the preparation of salads. But the avocado, the composition of which includes many elements useful for the body, should still be freed from the skin.

Minimum processing - maximum result

There is more fiber in fresh foods. That is why patients with disorders in the work of the gastrointestinal tract are allowed to eat only boiled or steamed vegetables. And for a healthy body, they are more useful when they are not heat-treated. Fruit salad can replace the usual dessert. Instead of your favorite "Olivier", "Mimosa" and "Crab sticks", it is better to use dishes with fresh vegetables. Cabbage alone, the benefits of which have been instilled in us since kindergarten and hardly anyone doubts, can become an ingredient in a large number of salads.

Careful selection

Today it is easy to find fruits in the store both in winter and in summer. Keep in mind, however, that not all of them are created equal. At first glance, pineapples, oranges, mangoes and the same avocado have a wonderful composition, but it is better to give preference to local and seasonal vegetables and fruits. Exotic dishes are brought to us from afar, and often, to keep them attractive, various chemical compounds are used. And in the absence of harmful substances, the usefulness of overseas products is lower than that of local ones, since they are often plucked unripe, when the fruits have not yet had time to gain strength, be filled with useful substances. Of course, you can include them in the diet, but you should carefully choose the supplier. Food preservation chemicals can cause allergies and stomach or intestinal problems. In short, in the pursuit of fiber, one should not forget about other needs of the body.

Brown rice and other grains, brown apples and pears, cucumbers, tomatoes and cabbage - the benefits of foods high in fiber are confirmed by numerous studies. They help to avoid various ailments associated with metabolic disorders and the work of the gastrointestinal tract.

The key to a healthy body is variety and a sense of proportion. Too much fiber, like fat, causes the body to malfunction. A familiar menu may contain some in excess and exclude others. Expanding the diet will help fill them. The beneficial properties of parsley roots, sprouting wheat, or the same peel of apples and cucumbers are often overlooked, simply because these ingredients are not too familiar to us.

/ 16.05.2018

Which cereal contains 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 (coarse). The greatest benefit for our body is provided by coarse fibers, which are a glucose polymer. They are not broken down in the gastrointestinal tract, excreted naturally, and are not a source of energy. Coarse fiber reduces the risk of cancer, helps to reduce weight, and lowers cholesterol synthesis. Therefore, coarse fiber 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, lower plasma cholesterol, normalize the intestinal microflora, eliminate 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 the fairer sex regularly eat foods containing fiber and coarse fiber, then the risk of developing breast cancer or ovarian cancer is reduced.

Coarse plant fiber, which enters the body from certain food, is not broken down in the stomach, it begins to absorb toxins and harmful substances. This is 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, lose weight, then foods containing coarse fiber should be the basis of your diet. It not only has a low calorie content, but also slows down the absorption of carbohydrates, proteins and fats. In the stomach, it increases significantly in volume, stimulating the intestines and bringing a feeling of fullness. Regular consumption of such food leads to suppression of appetite, excretion of water and sodium, and the creation of a feeling of fullness.

What foods contain coarse fiber: a list

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

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

Coarse fiber intake

We've brought you a complete list of coarse fiber foods. Now it is important to talk about the rules and norms of consumption of products containing coarse vegetable fiber.

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

The most effective anti-smoking agent

Any organic matter of plant origin contains hollow fibers... It is their plexuses that are what our body simply cannot exist without, that is, fiber. As the coarsest part of plants, it cannot be digested, and it takes a very long time to assimilate it. But for our digestive system, the presence of this complex carbohydrate is vital. For more information on this scope of its application, read the separate material.

Fiber, passing through the body, as a kind of "transit", cleans it from the remnants of food waste, excess fat, removes toxins and poisons, acting as a real bowel orderly.

What is fiber for: beneficial properties, effect on the body

The way you eat has a direct impact on your health, as well as how you feel and look. Together with food, a certain amount of minerals, vitamins, and other useful substances enters the human body, which undergo complex processes of splitting, transformation and absorption into the blood. But fiber is different. And even if it is not digested in the stomach, does not break down into other useful elements and leaves the body in the same original form, its importance for a person is simply invaluable.

Why fiber is useful:

• thanks to the use of fiber, the work of your intestines is normalized, the metabolism is getting better;
• a diet rich in fiber-rich foods promotes quick and harmless weight loss (plus a feeling of fullness is added, which helps you eat less);
• decreases or normalizes blood sugar levels;
• there is an active stimulation of peristalsis;
• the body is freed of toxins, toxins, unnecessary fats, gastric and intestinal mucus;
• the lymphatic system is cleared;
• the level of cholesterol in the blood decreases, which prophylactically affects the prevention of risk heart disease;
• muscle fibers are strengthened;
• contributes to the prevention of cancer (according to some experts).

Fiber itself is represented by several types, and they differ in their functionality. For example, the "soluble group", which includes resins, alginates, pectin and other substances, has the ability to absorb large amounts of water, turning into jelly. And insoluble fiber does not undergo decay, simply swelling like a sponge, absorbing water into itself. It helps to facilitate the activity of the colon. This group includes cellulose, lignin, hemicellulose.

Also distinguish natural and synthetic fiber... Of course, an artificially created substance is inferior in usefulness to a natural one (dietary, that is, initially contained in a particular product).

High fiber foods

We suggest that you familiarize yourself with the list from which you will find out which ones contain enough fiber. Since this substance is purely of plant origin, then you need to look for it in the appropriate sources. They can be divided into several conditional groups.

Vegetable and animal oils

, of course, have a much greater value than animal fats (they do not contain dietary fiber at all), carrying a large supply of vitamins and nutrients to the body. But in the case of fiber, things are a little different. It is contained only in various cakes, that is, in what remains at the exit after the extraction of some vegetable oils and flour. sunflower and other plants (sesame, pumpkin, flax seeds) are also very rich in fiber. When choosing, pay attention to the fact that it is made from wholemeal flour or grain. You can also eat bread made from various cereals and cereals.

Unfortunately, fiber is only found in raw fruits and in thermally unprocessed vegetables, so it just isn't saved during cooking.

There is a fairly large amount of dietary fiber. The richest content can boast kernels of walnuts and hazelnuts, almonds. They are also found in cashews, peanuts, pistachios.

Porridge and cereals

A lot of fiber is found in: oatmeal, buckwheat, pearl barley. But for its amount to be really significant, there must be whole (raw). Its supplies will help to replenish and (cleaned and unrefined). But bran is considered especially useful.

Remember that during heat treatments, fiber is significantly lost in quantity, so give preference raw foods... It happens that some foods are even worth eating with peels or seeds, because these are the constituents that are the main sources of fiber. Potatoes, beets, radishes, carrots, broccoli, cabbage, asparagus, spinach can all provide your body with a lot of dietary fiber.

Beans, peas, lentils and other members of the family are also excellent sources of both insoluble and soluble fiber.

Fruits and dried fruits

A lot of fiber is found in dried apricots, raisins, dates and others. Add a handful of this healthy cocktail to your breakfast porridge and you'll be energized until the evening. By regularly consuming fresh fruits and berries (apples, grapes, pears, bananas, apricots, peaches, strawberries, raspberries, black currants and others), you will not suffer from a lack of fiber in your body.

Milk and dairy products

And also other products of animal origin (meat or), as mentioned above, do not contain dietary fiber.

Fiber content table in food

(Figures are given taking into account the percentage of dietary fiber in grams per serving)

(depending on the cereal)	up to 40
Bread (100 g)	18,4
(cooked, 1 cup)	15,64
(cooked, 1 cup)	13,33
(handful)	9,4
Wholemeal flour	9
(cooked, 1 cup)	8,84
(1 cup)	8,34
Cooked brown rice (1 cup)	7,98
leaf, 100 g, cooked	7,2
Flax seeds (3 tablespoons)	6,97
Whole wheat (cereals, ¾ \u200b\u200bcup)	6
(1 medium with peel)	5,08
(1 glass)	5
(handful)	2
Cooked brown rice (1 cup)	1,8
Radish (100 g)	1,6
(1.5 oz)	1,6
Asparagus	1,2
Wholemeal bread (rye)	1,1
(handful)	1

Dietary fiber for weight loss

A varied and nutritious diet is not only an opportunity to be healthy and looking good, but also a great way to lose weight. Especially if filled with fiber-rich foods. This non-degradable carbohydrate will absorb all of your excess fats and toxinsto be recycled and excreted from the body.

With this active cleaning, digestion and intestinal motility will improve, as well as sugar and cholesterol levels will decrease. All of these will help in significant weight loss.

How to use fiber for weight loss:

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Fiber-rich foods

Fiber is one of the best ways to lose weight and maintain normal bowel function. Therefore, every person who cares about their health should include in their daily diet foods containing fiber in order to remove toxins from the body, to prevent diseases of the cardiovascular system. Today we will tell you which foods are high in fiber.

Types of fiber

Fiber is divided into two types: soluble and insoluble. Foods rich in fiber of the first type are apples, cabbage, citrus fruits, broccoli, wholemeal flour, various berries, seeds, oats. Such fiber can be turned into a jelly-like mass, it treats the stomach more carefully.

Insoluble vegetable fiber is found in foods such as legumes, cereals (mainly in their shell), in the skins of vegetables and fruits.

What foods contain fiber

We have already talked about the benefits and norms of fiber intake, you should not have any doubts about the need to use it. An adult needs 20-30 grams of fiber to avoid problems with digestion, intestinal microflora, elimination of toxins and heavy metals. Therefore, it is important to know which foods contain fiber.

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

But the highest fiber content is found in foods like buckwheat, oatmeal, and other 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 eaten fresh and must not be cooked. Avoid the following additives in foods: inulin, polydextrose, maltodextrin.

Many people consume milk, fish, meat, cheese, thinking that they enrich their body with useful fibers, but note that these are foods that do not contain fiber.

The amount of fiber in food

Below is a list of foods high in fiber. The amount of fiber in foods 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%. The vegetables with the most fiber: green peas, Brussels sprouts, broccoli, asparagus, carrots;
• Berries - 3-7%. Raspberries and blackberries contain the highest amounts of fiber;
• Fruits and citrus fruits - 5-10%. The following fruits have the highest fiber content: bananas, peaches, pears, and apples.

Fiber foods: table

If you don't know what fiber contains, the table below will help you understand this issue. We present to your attention foods containing fiber: the table is very simple, you can quickly compose your diet, including foods that contain fiber.

Name	amount	Fiber (in grams)
Fruit
Apples with skin	1 average	5,0
Apricot	3 medium	0,98
Apricots, dried	5 parts	2,89
Banana	1 medium	3,92
Blueberry	1 cup	4,18
Cantaloupe, cubes	1 cup	1,28
Dried dates	2 medium	3,74
Grapefruit	1/2 medium	6,12
Orange	1 medium	3,4
Peach	1 medium	2,0
Peaches, dried	3 parts	3,18
Pear	1 medium	5,08
Plum	1 medium	1,0
Raisins	1.5 oz	1,6
Raspberries	1 cup	8,34
Strawberry	1 cup	3,98
Vegetables
Avocado (fruit)	1 medium	11,84
Beetroot, cooked	1 cup	2,85
Beet leaves	1 cup	4,2
Bok choy, cooked	1 cup	2,76
Broccoli, cooked	1 cup	4,5
Brussels sprouts	1 cup	2,84
Cabbage, cooked	1 cup	4,2
Carrot	1 medium	2,0
Carrots, cooked	1 cup	5,22
Cauliflower, cooked	1 cup	3,43
Slaw	1 cup	4,0
Sweet corn	1 cup	4,66
Green beans	1 cup	3,95
Celery	1 stem	1,02
Collard greens, cooked	1 cup	7,2
Fresh onion	1 cup	2,88
Peas, cooked	1 cup	8,84
Bell pepper	1 cup	2,62
Popcorn	3 cups	3,6
Jacket baked potatoes	1 medium	4,8
Spinach, cooked	1 cup	4,32
Common pumpkin, cooked	1 cup	2,52
Sweet potato, boiled	1 cup	5,94
Chard cooked	1 cup	3,68
A tomato	1 medium	1,0
Large-fruited table pumpkin, cooked	1 cup	5,74
Zucchini, cooked	1 cup	2,63
Cereals, grains, pasta
Bran bread	1 cup	19,94
Whole wheat bread	1 slice	2,0
Oats	1 cup	12,0
Whole grain pasta	1 cup	6,34
Cinnamon rice	1 cup	7,98
Legumes, nuts, seeds
Almond	1 oz (28.35 g)	4,22
Black beans, cooked	1 cup	14,92
Cashew nuts	1 oz (28.35 g)	1,0
Flax seeds	3 spoons	6,97
Chickpea fruits (beans), cooked	1 cup	5,8
Beans, cooked	1 cup	13,33
Lentils, cooked	1 cup	15,64
Lima beans, cooked	1 cup	13,16
Peanut	1 oz (28.35 g)	2,3
Pistachios	1 oz (28.35 g)	3,1
Pumpkin seeds	1/4 cup	4,12
Soybeans, cooked	1 cup	7,62
Sunflower seeds	1/4 cup	3,0
Walnuts	1 oz (28.35 g)	3,1

Fiber is the tough part of the plant. In it, dense fabrics are woven. Most of all, they are present in the surface of beans and lentils, cabbage, fruit and vegetable dishes and seeds. The human digestive system does not break down complex carbohydrates, that is, in simple words, the dietary dense part of the plant.

Fiber-rich foods reduce the time that food is in the gastrointestinal tract. If food stays in the esophagus for a long time, it will take a long time to get it out of there. Complex carbohydrates cleanse the internal organs. It is very important to consume a certain dose of the dense parts of the plant. If this rule is maintained, the gastrointestinal tract will function normally. Not all people understand what fiber foods are good to eat.

List of Coarse Fiber Products

• The presence of hemicellulose - can be found in bran. Grains, beets and cabbage all also contain hemicellulose. It absorbs fluid, thereby helping the colon to function. It destroys constipation and hemorrhoids. Such a procedure can even prevent varicose veins. It is very important for everyone to know what fiber is contained.
• The presence of lignin - the dense plant part can be found in stale commodities and cereals. The presence of lignin can be observed in blues, strawberries, beans and radishes. This substance reduces the absorption of useful substances and combines work with stomach acids. Such processes reduce the risk of developing cholesterol. Fiber foods The list of foods with lignin increases the flow of food through the intestines.
• Presence of Pectin - Ingredients that contain fiber include apples, citrus fruits, cabbage, legumes, carrots, strawberries and strawberries. Thanks to pectin, the elements are absorbed in the digestive tract. The beneficial substance combines with bile acids and helps to reduce the absorption of fat, which lowers cholesterol. It stops the absorption of sugar after eating. Such actions are very helpful for diabetics, because it is to reduce insulin levels.

Fiber benefits and harms

Not everyone knows which foods are high in fiber. This is important, because with their help, the activity of the gastrointestinal tract is normalized. With its help, food moves easily through the esophagus, which reduces the risk of constipation and eliminates inflammation in the colon. Also, this method creates a better atmosphere for microflora. A useful substance rid the body of many harmful compounds. These include toxins and toxins, poisons and other harmful substances.

Benefit

• Also, its presence has a good effect on the digestive system.
• Improves metabolism within the body, and reduce the amount of sugar.
• Constipation disappears.
• They have antioxidant properties.
• The risk of developing kidney stones is reduced.
• There is a fight against hemorrhoids, veins and even cancer.
• With a hangover, this remedy is great.

Fiber is rich in a very valuable element - silicon. With its help, you can restore your immunity.

1. The effect of simple carbohydrates. All grains are pre-processed. As a result of this process, the outer shell, which contains the dense parts of the plant, disappears. Basically, this grain is used to prepare bread products and all kinds of baked goods. These include refined ingredients. They are quickly absorbed, but very harmful.
2. With the abuse of such dishes, you can gain extra pounds, diabetes and high cholesterol levels will appear. Such food clogs the small intestine, which leads to impaired absorption of nutrients.
3. Effects on body weight. Fiber-containing foods benefit a person who is losing weight. The vegetable parts fill the intestines to the end, so you don't want to eat for a long time. With the help of a coarse substance, you can get rid of excess mass without gaining a new one. During its processing, microbes secrete a special substance. It suppresses appetite. Also, the coarse tissue of the plant stops the absorption of carbohydrates and controls sugar.

It is worth knowing that with a low level of acidity in the body, the coarse parts of the plant are not digested. All of these can damage the walls of the small intestine, leading to the production of large amounts of mucus. Also, with diseases of the gastrointestinal tract, it is impossible to increase the rate of plant fibers without the intervention of a doctor.

What foods contain fiber

The surface of seeds and beans, vegetables and fruits has more coarse fibers than their contents. This is why many diets prefer these foods unrefined.

Fiber-rich foods list:

Products	Cellulose(%)	Calorie level (per 100 g.)
bran	43,0	199
almond	14,5	644
green pea	11,5	320
wheat	9,5	324
bread products	8,0	209
peanut	7,7	546
legumes	6,8	56
green	3,5	44
carrot	3,0	32
broccoli	2,8	32
lentils	3,5	295
flour	1,8	27
apples	1,8	37
rice	0,6	346
grapefruit	0,5	34
potato	1,8	80

Animal ingredients have few and often no coarse fibers.

How to take fiber for weight loss

Many people have no idea what fiber is needed for. Nutritionists recommend how much fiber you need per day. It is worth taking it daily, about 20 grams. If there are problems with constipation - up to 40 grams of herbal parts. Their method for losing weight depends on the type of use.

It is allowed to build your own menu in order to get the required amount of plant matter from food. Fiber-rich food helps people lose weight. It is worth eating cereals, fruit and vegetable dishes. It is also allowed to eat bran bread. You can also eat cereals, legumes and berries. But you will need to reduce the amount of fat and carbohydrate intake. For weight loss, bran and bread are perfect.

You need to know a few rules for using coarse fibers for weight loss:

1. plant fibers will help you lose weight only with plenty of drink; that is why it is necessary to drink fiber with plenty of water; it will be especially useful if the liquid is hot; if the menu contains coarse substances in ready-made food, then before that you need to drink a glass of water;
2. foods containing fiber should be consumed a quarter of an hour before meals; this will help the digestive system to digest food, as well as quickly saturate the stomach with food, but in small quantities;
3. The gastrointestinal tract is not able to accept many coarse substances, therefore it is better to gradually introduce them into your menu; you need to start with a few grams per day, increasing the dose to 25 grams;
4. it is useful to eat bran bread, cereals, fruit and vegetable dishes, berry juices.

With frequent intake of beneficial fibers, weight decreases. Edema disappears, digestion is better and you can forget about constipation. Has fiber for weight loss reviews. Many have already used this method to lose weight. If you do not limit the diet, coarse fibers do not reduce weight, they will protect the digestive system from disruption. To reduce body weight, it is recommended to limit yourself in food intake. Useful substances in combination with a light diet can get rid of a couple of kilograms per month.

Fiber and bran which is better

Bran is an ingredient that remains after flour grinding. It exists in the form of dense shells of grain and the remains of unselected flour.

Fiber is dietary fiber. They are not digested in the body, but they benefit the intestines.

All about fiber

The walls of plant cells are built from coarse substances. The intestines need them for their vital functions. Plant tissues saturate the body.

Dishes with the most fiber are absorbed by humans. In the body, all contents turn into jelly. In such an atmosphere, beneficial bacteria thrive. They are found in legumes, oatmeal, barley and fruit dishes. Insoluble substances do not dissolve. Their presence can be seen in bran meals, vegetables and fruits.

The longer the food remains in the body, the longer it will take for it to remove it. Fiber-containing foods renew the intestines. Also useful substances are destroyed when cooking ingredients. You must use them in their pure form. From this, the gastrointestinal tract will always be healthy.

The influence of bran

Insoluble fiber can be found in bran. They contain many coarse fibers. There is a huge existence of trace elements, macronutrients, vitamins and amino acids. The bran has a grain shell and flour residues of grain germs. They are very helpful. To fully saturate the body with useful substances, you will need to eat 10 grams more bran than fiber.

What is "dietary fiber" and why is it needed

Dietary fiber, or alimentary fiber Are the edible but indigestible parts of plant foods that include fruits, vegetables, grains, and legumes. While fiber is relatively low in nutritional value, it is nonetheless an essential component of a healthy diet. Use foods rich in dietary fiber, is very important in the prevention and treatment of certain chronic diseases and disorders, such as obesity, diabetes mellitus, atherosclerosis, hemorrhoids and constipation.

The beneficial properties of dietary fiber

Dietary fibers are hardly degraded when passing through the gastrointestinal tract, but are utilized by the intestinal microflora. Fiber, by absorbing water, increases the volume of feces, due to which they move faster through the intestines, which, in turn, reduces the risk of constipation and normalizes the functioning of the gastrointestinal tract. It is believed that due to the rapid movement of waste, the likelihood of colon cancer is reduced. In addition, remember that while fiber contains very few calories, it is bulky, and this gives you a feeling of fullness and helps to reduce the total amount of food consumed and control your weight. In addition, fiber lowers blood cholesterol and insulin levels.
Doctors of the American Dietetic Association recommend eating 25-35 grams of fiber daily for the prevention of chronic disease. To analyze your diet and create a healthy menu, you need to consider the fiber content of each food product. Information about its quantity can sometimes, although rather rarely, be gleaned from the information labels on the products you buy in the store, as well as from the table below.

Fiber content in foods

Products (100 g)	Content, g
Fresh apricots	2,0
Cherry plum	0,5
Oranges (Valencia variety)	2,5
Watermelon	0,5
Eggplant	1,3
Bananas	2,6
Grapes	3,9
Cherry	1,6
Green peas	6
Grapefruit	2,5
Dried mushrooms	20
Boiled porcini mushrooms	2,0
Pears	3,1
Melon	0,9
Blackberry	5,3
Marshmallow	1
Figs (fresh)	2,9
Figs (dried)	9,8
Zucchini	0,3
White cabbage	2,8
Potatoes (boiled, peeled)	1,8
Buckwheat porridge	2,7
Semolina porridge	0,8
Oatmeal porridge	1,9
Wheat porridge	1,7
Pearl barley porridge	2,5
Barley porridge	3,8
Cranberry	4,6
Gooseberry	4,5
Dried apricots	7,3
Lemons (without peel)	2,8
Raspberries	6,5
Tangerines	1,8
Pasta (boiled)	1,8
Almond	12,2
Carrot	2,8
Sea buckthorn	4,7
Oat bran (cooked)	2,6
Oat bran (raw)	15,4
Cucumbers	0,7
Hazelnut, hazelnuts (dried)	9,4
Walnut	6,7
Paste	0,4
Sweet green pepper	1,7
Sweet red pepper	2,1
Peaches	1,5
Parsley (greens)	1,5
Wheat bran	43
Millet (cooked)	1,3
Radish	1,6
Turnip	1,6
Brown rice (cooked)	1,8
White rice, long grain (cooked)	0,4
Rice white, medium grain (cooked)	0,3
Wild rice (cooked)	1,8
Rowan chokeberry	2,7
Lettuce	1,3
Beets (boiled)	2,8
Plum	1,4
Tomatoes	1,2
Pumpkin	1,2
Dill	3,5
Baked beans	5,5
Green beans	2,5
Dates	3,6
Halva	0,6
Protein bran bread	2,1
Protein-wheat bread	0,6
Bran bread	2,2
Wheat bread	0,2
Rye bread	1,1
Horseradish	2,8
Cherries	3
Black currant	2.1
Blueberry	2,4
Prunes
Spinach	2,2
Apples	2,4

Take note

• The so-called "Dry Cakes" made from whole grains, which are now on sale everywhere, are a very healthy dietary product. In crispbread, in addition to proteins and minerals, ballast fibers are found in large quantities. To meet the body's daily need for coarse fiber, you need to eat only 150 grams of dry bread. The same amount of fiber is found in 6 loaves of rye bread.
• Breads made from unrefined grains are especially rich in fiber.
• White bread has an average of three times less fiber than bran bread.
• Regarding rye bread: the darker the loaf, the less refined the flour and the healthier the bread.
• Instead of drinking juice, try to eat whole fruit. It is known that, for example, a vape contains 6 times more fiber than a glass of orange juice.

! Be careful!

Despite the fact that peeled fruits and vegetables contain more fiber than peeled ones, it is still recommended, after washing, to cut the peel from apples, pears, cucumbers, etc. before eating. Especially if the fruits and vegetables were bought in a store, and not grown by you in the garden. The fact is, the peel can accumulate various harmful substances, if any were used in their cultivation. In addition, the surface of "store" vegetables can be treated with paraffin, and fruits - with diphenin (the strongest allergen) - this is done for better preservation of products during transportation and long-term storage. In any case, wash fruits and vegetables thoroughly using a stiff brush.

Fiber soluble and insoluble

There are two forms of fiber: soluble (in water) and insoluble. Soluble is broken down by bacteria of the gastrointestinal tract, forming, in addition to gases, physiologically active substances, which partially get into the blood, help to reduce the level of glucose and "harmful" cholesterol in it. It is found in large quantities in leafy vegetables, fruits, barley and oat bran.
Insoluble fiber absorbs fluid, increasing the volume of stool, and thereby contributes to the normal functioning of the gastrointestinal tract and prevents constipation. It can be found in beans and unrefined grains such as brown rice, bran flour, and whole wheat grains.
Obviously, both types of fiber are required for health. Therefore, for the optimal balance of soluble and insoluble fiber, include a variety of vegetables, fruits, cereals and legumes in your diet.

Fiber Tips and Warnings

Eating food rich in plant fibers, you need to drink 2-2.5 liters of water per day. The fact is that without water, food cellulose simply loses its adsorbing function.
Try to increase your fiber intake gradually until you reach the recommended daily intake. Along with this, gradually increase the amount of water you drink to 2-2.5 liters.
A sudden transition to an increased intake of vegetables and fruits can cause flatulence and diarrhea.
For patients with colitis, ulcers, proctitis, it is better to limit the use of foods high in plant fiber.
Prunes, beets and carrots are especially helpful for constipation. However, people with spastic constipation are better off eating pureed or pureed vegetables and fruits.
Remember that dietary fiber can increase bloating. People with a tendency to flatulence should exclude foods such as cabbage, spinach, sorrel, and legumes from their diet.

Fiber (dietary fiber) is food components that are not digested in the digestive tract, but have a beneficial effect on the body: they normalize the intestines, cleanse it of toxins, improve metabolic processes, and contribute to weight loss. Therefore, foods rich in fiber should be in the daily diet of every health conscious person.

Unfortunately, with the development of the food industry, plant fibers in food began to be scarce. The diet of a modern person mainly consists of refined refined foods, from which fiber useful for the body is removed. This improves the palatability of food, facilitates its preparation and digestion, but has a negative effect on health - the risk of developing diabetes, diseases of the cardiovascular system, and obesity increases. Therefore, it is important to know which foods contain fiber and include them regularly in your daily diet.

Types and benefits of fiber

Fiber is contained in products of exclusively plant origin, in animal products it is not at all. Therefore, lovers of milk, meat and fish, in order to obtain the daily intake of dietary fiber, must necessarily include in their diet those foods that contain a lot of fiber, that is, plant foods.

Dietary fiber in food products are of two types, each of which is equally important for a full-fledged human life:

• Soluble fiber. Soluble fiber includes pectin, alginase, inulin, and gums. It is found in the pulp of fruits, legumes, seaweed.
• Insoluble fiber. Insoluble coarse fiber - cellulose, hemicellulose and lignin. Most of all it is in vegetables, herbs, grains and legumes.

Soluble plant fiber, when it enters the stomach, increases in size, transforms into a jelly-like structure, adsorbs bile acids and cholesterol, preventing them from entering the bloodstream. Inulin normalizes intestinal activity, maintains its healthy microflora.

Insoluble fiber passes like a brush through the entire digestive tract, frees the intestinal walls from adhering toxins, and removes toxins. Thanks to this, metabolic processes are normalized, and intestinal motility is stimulated.

The benefits of fiber

Insufficient dietary fiber intake leads to negative health effects:

• slowed down metabolism;
• increased blood sugar and cholesterol levels;
• bowel dysfunction (constipation);
• diabetes mellitus;
• atherosclerosis;
• weight gain and obesity.

Dietary fiber triples in volume and fills the stomach, which reduces appetite, which is why fiber foods are often used for weight loss.

Nutritionists recommend consuming about 30 grams of fiber daily. An ordinary person, if he is not a vegetarian, receives no more than 5-10 g of dietary fiber per day with food. To make up for this deficiency and correctly compose a diet, you need to know which foods contain fiber and in what quantity.

A list of foods containing fiber should always be at hand for those who strive to be healthy, lose weight and get rid of constipation and normalize digestion.

What foods are rich in fiber

Any plant food contains both soluble dietary fiber and insoluble fiber. But the fiber content of foods can vary considerably. For example, oats, beans, and fruits have more soluble fiber, while vegetables, beans, bran and nuts are more insoluble. To get the most benefits for your body, you need to eat a variety of foods that are high in fiber.

Different parts of the same food contain different types of dietary fiber. The pulp of fruits, berries, vegetables and legumes contains soluble fiber, and the peel contains more insoluble coarse fiber.

The table below will help you find out which foods contain the most dietary fiber so beneficial to the body.

The table shows that most of the fiber is found in bran, so it is recommended to add them to food or drinks to eliminate the deficiency of coarse dietary fiber with insufficient consumption of vegetables, herbs and products from whole grains. It is useful to replace bread and buns made from premium flour with baked goods with bran or whole grain flour.

List of foods high in fiber

Based on the data in the table, you can compile a list of products in which the highest amount of fiber (per 100 g).

1. Bran - 40 g;
2. Flaxseed - 24 g;
3. Legumes - 12 g;
4. Cereals (buckwheat, durum wheat, millet) - 9 - 13 g;
5. Dried fruits - 10 - 15 g;
6. Whole grain bread - 9 g;
7. Almonds, hazelnuts, pistachios - 7-10 g;
8. Avocado - 6 g;
9. Vegetables, especially carrots, beets, cabbage - 3-4 g;
10. Fruits, berries: (most of all in apples, pears, currants) - 2-3 g.

Eating bran will significantly improve your health.

Thus, in order to get the daily intake of fiber contained in food, you need to eat in a day:

• 3 medium fruits per day plus
• 3 servings of vegetables and herbs, 100 g each, plus
• 4 slices of whole grain bread plus
• a handful of nuts or dried fruits.

Several times a week, it is advisable to cook whole grain cereals, legumes (boiled beans, lentils) and durum wheat pasta.

Eating fiber for weight loss

Scientists from France have proven that a daily intake of only 5 g of fiber helps to maintain a normal weight (subject to proper nutrition and moderate physical activity). Adding the daily intake of dietary fiber to the diet contributes to:

• decreased appetite;
• increased metabolic rate;
• lowering the glycemic index of foods;
• increased activity of fat burning enzymes secreted by the liver;
• regular bowel cleansing.

Increasing your consumption of coarse fiber helps you lose weight faster. But it should be borne in mind that when losing weight, you need to increase its amount mainly due to vegetables, fruits and legumes, because nuts, bread and dried fruits, although they contain a lot of fiber, add a lot of extra calories to the daily caloric intake. Eating these foods in moderation as a source of coarse fiber will actually help you lose weight.

Important things to know when eating fiber

• The consumption of such products should be brought up to the daily norm within several weeks and not exceed the norm. Too much coarse fiber will lead to indigestion, flatulence and bloating.
• An increase in the amount of dietary fiber must necessarily be accompanied by an increase in the volume of fluid you drink.
• Foods containing plant fiber are best eaten fresh. With prolonged heat treatment, up to 50% of the fiber is lost.
• If possible, do not peel vegetables, berries and fruits; it contains most of the coarse fiber.
• With exacerbations of diseases of the gastrointestinal tract (ulcers, colitis, gastritis), the use of fiber should be minimized or stopped.
• If there is no desire or opportunity to eat foods containing plant dietary fiber in large volumes, they can be replaced with synthesized fiber. The pharmacy offers a large selection of such drugs in various forms: powder, tablets, granules. They contain a balanced combination of soluble and insoluble fiber, so you can get the most out of them without significantly changing your diet.

Fiber-rich foods play a significant role in a healthy diet. Eating your daily intake of fiber every day helps you maintain a healthy weight and is an effective prevention method for many diseases.

Well, who among us has not heard of fiber? About its usefulness for the body, about the importance for dietary nutrition. Today, many different medicines and dietary supplements have appeared, the basis of which is fiber, or dietary fiber, which, in principle, is the same. Let's see how useful fiber is for the body, where it is contained and whether this herbal product, so advertised by some chain companies, is suitable for everyone.

General characteristics of fiber

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

Fiber-rich foods

Indicated approximate quantity in 100 g of product

+ fruits, berries and dried fruits rich in fiber:
Raspberries	5,1		Black currant	3,0		Gooseberry	2,0		A pineapple	1,2
Strawberry	4,0		Dried apricots	3,2		Quince	1,9		Avacado	1,2
Dates	3,5		Figs (fresh)	3,0		Olives, olives	1,5		Peaches	0,9
Banana	3,4		Red currant	2,5		Orange	1,4		Apricots	0,8
Raisins	3,1		Cranberry	2,0		Lemon	1,3		Grapes	0,6
+ vegetables, roots and greens rich in fiber:
Corn	5,9		Rhubarb (petioles)	1,8		Pumpkin	1,2		Sorrel	1,0
Dill	3,5		Radish	1,5		Carrot	1,2		Cauliflower	0,9
Horseradish	2,8		Sweet green pepper	1,4		White cabbage	1,0		Cucumbers (ground)	0,7
Parsley root	2,4		Sweet red pepper	1,4		Celery	1,0		Green onion	0,9
Parsnip	2,4		Turnip	1,4		Potatoes	1,0		Radish	0,8
+ beans, nuts and seeds rich in fiber:
Peanut	8		Chestnut	6,8		Peas	5,7		Lentils	3,7
Brazilian nut	6,8		Sunflower seeds	6,1		Beans	3,9		Coconut	3,4
+ fiber-rich bread, pasta and cereals:
Oat groats	2,8		Oat flakes "Hercules"	1,3		Pearl barley	1,0		Millet. bread flour 1 sec.	0,2
Corn bread	2,5		Buckwheat porridge unground	1,1		Rice porrige	0,4		High quality pasta varieties	0,1
Corn grits	1,8		Rye bread	1,1		Wheat porridge	0,7		Wheat flour 1 s.	0,2
Barley grits	1,4		Shelled peas	1,1		Semolina	0,2		Pasta 1 s.	0,2

Daily fiber requirement

On average, a person's daily fiber requirement ranges from 25 to 35 grams per day. Some nutritionists advise eating about 1 tablespoon in case of malnutrition, depleted in fiber. wheat or rye bran - the leader in the content of such useful dietary fiber. Also, fiber is sold in 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 by the age of 14 and lasts up to 50 years. Then the need for plant fiber is reduced by 5-10 units.
• During pregnancy, in proportion to the increase in the amount of food consumed.
• With sluggish work of the gastrointestinal tract. In this case, fiber normalizes bowel function.
• With slagging of the body. Plant fibers act as a broom to cleanse the intestinal wall.
• With vitamin deficiencies and anemia. The body is cleansed, the absorption of vitamins improves.
• Overweight. Thanks to the normalization of the digestive system, weight loss is observed.

The need for fiber decreases:

• With excessive gas formation (flatulence).
• During an 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, nevertheless, it is very beneficial for our health. Fiber is important for the stomach (it creates the volume of food necessary for full-fledged work), and also plays an important role in its subsequent evacuation.

Useful properties of fiber and its effect on the body

In addition to beneficial effects on the gastrointestinal tract (cleansing, stimulating gastrointestinal motility), fiber activates digestive enzymes in the intestines. It is necessary to maintain normal microflora in the intestine, eliminates dysbiosis.

According to some studies, fiber promotes the reproduction of beneficial microflora, and also prevents the development of harmful microorganisms.

Medical sources indicate that dietary fiber is very beneficial for diabetic patients by reducing the rate of absorption of carbohydrates, which prevents the body from spiking blood sugar.

Fiber removes toxins and toxins from the body, reduces the concentration of harmful fats. Due to this, the liver is also healed. Metabolic processes in the body begin to proceed more quickly, which contributes to a decrease in body weight, to the great joy of those who want to lose weight.

The 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, affects fat and glucose metabolism in the body. Excess fiber makes it difficult to absorb iron, as well as certain vitamins and minerals. Dietary fiber neutralizes the effect of certain drugs. In particular, psychotropic substances, antidepressants.

Signs of a lack and excess of fiber:

Signs of a lack of fiber in the body:

• overflow of the body with slags and toxins (unpleasant body odor);
• problems with blood vessels;
• lethargy of the digestive tract;
• exacerbation of diabetes mellitus;
• excess weight.

Signs of excess fiber in the body:

• flatulence, bloating and other bowel disorders (diarrhea, constipation);
• nausea, vomiting;
• violation of intestinal microflora and gastrointestinal motility.

Fiber for beauty and health

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

Low carbohydrate protein diets cause some gastrointestinal discomfort, but are nonetheless popular for their effectiveness in weight loss. By slightly modernizing such a diet, supplementing it with foods rich in fiber, you can improve the health of your body and even accelerate weight loss.

In order not to experience digestive problems, a person needs to consume a sufficient amount of fiber daily. The inclusion of fiber-rich foods in the diet allows to ensure the daily intake.

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

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

Daily fiber requirement

Adults and children, according to nutritionists, require about 20-30 g of dietary fiber daily. The average person's diet usually does not include foods that can meet this norm. Typically, people of any age consume a maximum of 15 grams of fiber per day.

Physical activity increases the need for dietary fiber. For athletes engaged in strength training, the daily rate rises to 38-40 g. This is due to an increase in the volume and calorie intake.

Fiber - Synthesized or Vegetable?

Fiber can be taken in pill and sports supplement form. The 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 norms.

In 100 g of additives, which are based on flax and milk thistle seeds, millet shells, oilcake, there are 5-15 g of dietary fiber. In the composition of the product, they are included as a carbohydrate, and, therefore, a teaspoon contains 1-2 g of fiber.

Why is a modern person deficient in fiber?

The reason lies in the diet, which consists of sweets, snacks, refined flour products, white rice for a side dish, packaged juices and other foods 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 a candied or other form with fast carbohydrates, this negatively affects health, increases the risk of developing diabetes, diseases of the cardiovascular system, and obesity. This can be avoided by eating natural food, which forms a healthy and balanced diet.

What foods contain the most fiber?

Legumes, chickpeas and peas, whole wheat flour, bran and avocado contain about 10-15% of their own dry weight fiber. A small portion of any of these products allows you to get about 5-10 g of this carbohydrate.

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

Correct fiber intake

An excess of fiber also has its negative consequences. Eating a lot of dietary fiber can cause bloating. This special carbohydrate reduces the absorption of nutrients needed by athletes on a diet to gain muscle mass.

The daily allowance is best consumed in several steps:

• 5 g for breakfast - porridge or muesli;
• 10-15 g for lunch - legumes or brown rice, fruits;
• from 10 to 15 g for dinner - avocado, green vegetables.

The menu may vary. The main thing is to comply with the recommended rate.

Fiber tables

Tabular data is based on "ideal indicators" and cannot be perceived as a source of one hundred percent truthful information. The amount of dietary fiber depends on the growing method used and further preparation. Cooking softens the fiber, which makes it easier for the body to digest and absorb this carbohydrate.

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

Products, 100 g dry
Bran	40-45 g
Flax-seed	25-30 g
Dried mushrooms	20-25 g
Dried fruits	12-15 g
Legumes (lentils, beans, chickpeas, etc.)	9-13 g
Whole wheat bread	8-9 g
Various berries (blueberries, lingonberries, etc.)	5-8 g
Avocado	7 g
Sweet fruits (peaches, oranges, strawberries, etc.)	2-4 g

Conclusion

Fiber is essential for the maintenance of normal digestive function. It cannot be completely replaced by synthesized analogs, but must enter the body along with natural food.