Nutritionists and adherents of a healthy lifestyle are constantly talking about the benefits of fiber - dietary fiber contained in plant-based products.

And this is not surprising - with its help, you can effortlessly maintain the normal intestinal microflora.

By itself, fiber is practically not digested in the gastrointestinal tract and does not contain vitamins, which theoretically makes it useless.

But at the same time, tough fibers are essential for well-being, digestion and bowel function.

We understand fiber-rich foods, how it works and make a list of dishes that must be included in the menu.

Fiber-rich foods - benefits and contraindications

Why does our body not want / cannot digest fiber?

The answer is simple: it will take a lot of time to process the coarse part of plants, but their transit through the body ensures cleansing of food waste, toxins and toxins, and the presence of carbohydrates is necessary for feeling full.

Unlike food, which takes a long way of digestion, fiber is excreted in its original form, however, it is also soluble and insoluble.

What it means: A healthy gut with balanced microflora is home to bacteria that can break down tough dietary fiber.

With their help, soluble compounds are formed in the large intestine. They take on a jelly-like state and are partially absorbed.

Fiber is found in vegetables and fruits

The degree of solubility can be determined by the peel of the fruit - the thinner and softer it is, the more the fibers are split.

The soluble group consists of resins, alginates, pectins. Insoluble - cellulose, lignin, hemicellulose.

8 health benefits of fiber:

1. Restores proper functioning and activates intestinal peristalsis - a diet is prescribed for hemorrhoids and constipation
2. Stimulates weight loss - due to high saturation, the feeling of hunger recedes, portions are reduced in size
3. Reduces blood sugar and controls cholesterol levels - indicated for all types of diabetes, for the prevention of cardiovascular diseases
4. Cleans the lymphatic system
5. Removes toxins, toxins, unnecessary fats, gastric and intestinal mucus, is a natural absorbent
6. Strengthens muscle fibers
7. Prevention of oncological diseases, including rectal cancer
8. Minimizes putrefactive processes

Of course, some fiber-rich foods have a number of contraindications, and if abused, they can cause bloating and malabsorption of other nutrients.

Ballast dietary fibers swell in the intestines and, like a sponge, absorb excess moisture

These include:

1. Apples
2. Grapefruit
3. Tomatoes
4. Strawberry
5. Cabbage
6. Cereals
7. Bran

Carefully it is worth enriching the diet with them for inflammation of the intestinal and stomach mucous membranes, acute infectious diseases, and circulatory problems.

Foods rich in fiber and dietary fiber - a table with a description

Porridge contains a lot of hard fiber

Fiber is a plant food.

Vegetables, fruits, cereals, bran, dried fruits, legumes, coarse bread - the fibers are concentrated in seeds, stems, peels.

In fruits, the mass reaches 2%, in berries - 3-5%, in mushrooms - 2%. Seeds contain a large amount of insoluble fiber.

Soluble - berries, oat bran and leafy vegetables.

A balanced diet based on this basis fully covers the daily need for dietary fiber without additional additives.

Tip: 25 g is the amount of insoluble fiber a person needs every day to maintain gut health.

The list below contains foods that are high in fiber.

It is important to remember that during heat treatment vegetables lose fiber, which is why it is better to eat them in "live" form.

Choose brown rice

Sunflower seeds - flax, pumpkin, sunflower, sesame

Breadwhole grain flour, wholemeal, with bran

Breadfrom cereals and cereals

Avoid unhealthy sweets in favor of dried fruits

Nuts- almonds, forest, walnuts, cashews, pistachios, peanuts

Cereals- pearl barley, buckwheat, oatmeal, wheat

Rice - peeled, unrefined, brown

All instant cereals that do not require cooking do not contain coarse dietary fiber. Although they are convenient to prepare, they are useless for health.

Dried fruits- dates, raisins, dried apricots

Vegetableswithout heat treatment - asparagus, spinach, broccoli, cabbage, carrots, radishes, cucumbers, potatoes, beets, tomatoes, pumpkin

Prefer wholemeal and bran bread

Berries and fruits - black currants, raspberries, strawberries, bananas, apricots, peaches, apples, pears, grapes

But dairy products and all their derivatives do not contain fiber, alas.

It is also absent in premium flour, oils and freshly squeezed juices. To enrich the latter with dietary fiber, you should give preference to smoothies.

Vegetables and fruits should not be peeled - apples and pears contain the most fiber. This does not apply to avocados.

We also clean imported apples - during long-term transportation of fruits, the peel is always treated with chemical compositions that are not useful a priori.

Pay special attention to the bran.

Tip: in vegetables, fiber is concentrated in different parts. In carrots, for example, in the core, and in beets, in rings inside.

Separately, it should be said about the bran.

All of them - rice, corn, wheat, barley, oat and rye - not only contain a huge amount of dietary fiber, but are also a natural absorbent.

They contain vitamins B, E, nicotinic acid, zinc, chromium, magnesium, selenium and a number of useful microelements.

You can get them from your pharmacy or health food department. The optimal dose for bowel cleansing is one tablespoon three times a day.

If at the same time you drink medications as directed by a doctor, at least six hours should pass after taking the bran, since they have the ability to actively remove all foreign elements.

Diet bread

Fiber can also be purchased as preparations containing both types of fiber.

Its regular intake quickly replenishes the deficiency of ballast substances, however, nutritionists recommend resorting to this method as a last resort and confine ourselves to a properly constructed menu.

Fiber-rich foods - list and rules for smart weight loss

Eat small amounts of nuts

Inspired by inspiring information about the ability of fiber to swell in the stomach and eliminate all harmfulness, many girls begin to mindlessly overuse a diet based on dietary fiber.

She, no doubt, works, but with an increase in the norm to and more than 40 g per day, it can greatly harm your well-being.

Together with the bran, useful substances and vitamins will begin to be excreted, bloating and increased gas production will join them.

Add seeds to salads

To prevent this from happening, Julia Upton, nutritionist at the American Dietetic Association Health, has developed a number of simple rules:

1. 16-20 grams of fiber daily provides 800 grams of peeled vegetables and fruits
2. Another 5-7 grams will bring barley porridge, brown rice, buckwheat and oatmeal
3. 5-6 grams contains 100 g of wholemeal bread
4. Diversify the menu twice a week with lentils, peas and beans
5. Do not eat confectionery sugar, replace unhealthy snacks with dried fruits
6. Small snacks should include nuts and seeds
7. Eat steamed bran - 6 tablespoons a day

Advice: for better assimilation of food, leave fruits for the first half of the day and give up the bad habit of drinking water.

It is important to remember that a quarter of the daily weight loss menu should be fresh salads.

Another quarter - fruits, a quarter - vegetables, cooked, a tenth - legumes and cereals, the same amount of fermented milk, milk and nuts, the twentieth - vegetable fats.

The basis for losing weight on fiber - fresh salads

Losing weight in this way, it is really possible to lose from two to four kilograms in a month with the help of only one competent diet.

To make the process smooth and painless, make a menu based on foods rich not only in fiber, but also in vegetable proteins and fats.

Cook more varied meals based on:

1. Beans, soybeans, brown rice and chickpeas
2. Add pumpkin seeds, almonds, walnuts, cashews and hazelnuts to fresh salads
3. Vitaminize with Spinach and Avocado
4. Don't forget about Brussels sprouts, artichokes and broccoli
5. Indulge in bananas, raspberries, pears, apples within reason

Rich in the health benefits listed above, quinoa seeds are a source of omega-3 fatty acids, protein, calcium, zinc, magnesium and iron.

They make porridge, grind it into flour and bake bread. Quinoa has practically no taste, so you cannot do without spices.

Choose smoothies over juices

The benefits of fiber for hemorrhoids

Eating fiber-rich foods (see the section above for a complete list) is especially important for hemorrhoids.

Rigid dietary fiber, like a sponge, absorbs large amounts of moisture and softens stool, making it easier for them to pass through the rectum without irritating the mucous membrane.

The basis of the diet should be fresh vegetables, fruits, cereals, bananas, dried apricots, prunes and 60 grams of bran daily.

Avocados are still clean

It is worth adhering to the following nutritional rules:

1. Eat 5-6 times a day in small portions
2. Give preference to buckwheat, barley, pearl barley and oatmeal
3. Choose wholemeal, bran and black bread
4. Give up muffins and pasta
5. Choose the right vegetables: beets, cauliflower, broccoli, cucumbers, zucchini, raw, stewed and steamed carrots
6. Drink 1.5-2 liters of water per day
7. Limit tea, coffee, alcohol

Steam vegetables

Fiber-rich foods - list of allowed during pregnancy

Hard dietary fiber in the diet of expectant and young mothers is an effective prevention of constipation and obesity.

The daily consumption rate is 28-30 grams. This is enough for regular bowel movements and maintaining stable blood sugar levels.

1. Focus on fresh vegetables and fruits; do not peel apples, pears, peaches
2. Choose Whole Grain Bread
3. Eat wheat, rye, and rice bran
4. Cook lentil and pea dishes

But during feeding, it is better to abandon too coarse fiber and products containing it:

1. Beans
2. Dill
3. Sweet pepper
4. Broccoli
5. Unrefined rice
6. Maize
7. Beans
8. Coarse flour

Boil porridge in water

Eat instead:

1. Porridge on the water
2. Beetroot
3. Prunes
4. Pears
5. Plum
6. Peeled rice
7. Potatoes

And be sure to monitor the baby's reaction to your diet - the quality of breast milk directly depends on it.

For more information on the importance of fiber for weight loss, see the video below:

Proteins, fats and carbohydrates. Have you forgotten about fiber? Today on "MEDIMARI" we will talk about a natural "washcloth" that helps us cleanse ourselves from the inside.

Fiber, plant fiber, dietary fiber, dietary fiber - they are all the same.

What is plant fiber

Cellulose Are plant fibers that form the basis of plants. They are found in any part of the plant: roots, stems and leaves, fruits and tubers.

The largest amounts of fiber can be found in legumes and berries, in whole grains and root vegetables, in vegetables and fruits, along with the skin.

If you compare with animal products, refined sugar and butter, then you will not find dietary fiber in them.

Plant fiber one of the most useful components that should be present in our diet.

In terms of its effect on the body, fiber can be compared with water, vitamins and trace elements. It does not supply the body with energy, but it is vital for the body.

Why do you need plant fiber?

Many may ask: what is the problem? Eat vegetables and fruits and you get fiber.

The problem is that for most people, most of the diet consists of foods that do not include enough dietary fiber. Hence, diseases associated with slagging of the body are so common. And there are so many people who cannot get rid of the protruding belly. And in order to be healthy, you need to regularly cleanse the body. But why do that when you can just include fiber in your diet? And regular, imperceptible cleansing is guaranteed to us.

Fiber is insoluble dietary fiber that our bodies cannot digest. The wonderful property of fiber is to absorb harmful substances and remove them from the body. This kind of sponge and brush are two in one.

The beneficial properties of fiber

1. Fiber, without being digested, passes through the entire gastrointestinal tract, absorbing everything harmful.
2. Eating vegetable fiber, such as carrots, requires thorough chewing. This produces saliva to aid in the digestion of carbohydrates.
3. Dietary fiber is involved in the prevention of cardiovascular diseases because, combining with cholesterol in the intestine, remove it from the body. They also contribute to the normalization of blood pressure.
4. Dietary fiber adsorbs or absorbs carcinogens and toxins and thereby reduces the risk of colon cancer
5. Included in the diabetics menu. Fiber interferes with the rapid absorption of glucose in the small intestine and thus can lower blood sugar
6. Regular fiber intake lowers estrogen hormone levels in women and thus decreases the risk of breast cancer.
7. Promotes weight loss as it swells in the stomach and creates the illusion of satiety
8. Relieves the condition of patients suffering from constipation. Intestinal motility improves. It has been proven that dense food is in the intestines for up to 3 days, but if it is mixed with fiber, it is excreted from the body much faster in just 24 hours.
9. By reducing the reverse absorption of cholesterol and bile acids, fiber prevents the formation of stones in the gallbladder
10. Due to the presence of fiber, bifidobacteria (beneficial bacteria found in the intestines) multiply well and maintain human health.

Developing the habit of eating fiber

1. The habit of eating fiber should be introduced gradually. Increasing the portion every day. Otherwise, the body, unaccustomed to such food, will respond with bloating, cramps and heaviness. Start with 5 grams per day and work up to 35 grams after a month.
2. When consuming fiber, don't forget about drinking water. If you drink a little, then you may have a problem with constipation. Be sure to drink water! How much and when to drink water read in the article "How much to drink water"
3. It is good that you prefer natural foods containing dietary fiber over pharmaceutical preparations. After all, the body is more accustomed to natural food. But, of course, the choice is yours.
4. Fruits such as strawberries, grapes and kiwi are very good in fiber quality. After all, they contain edible seeds.
5. You can buy bran and sprinkle it with kefir and yogurt, salads and cereals. Use bran to thicken the soup or sauce. They can also be used instead of breading.
6. Read carefully what is written on the product labels. Make sure it contains bran, dietary fiber, or vegetable fiber.
7. Try to eat vegetables and fruits. It is very healthy to eat an apple with seeds and skin.
8. Don't forget about dried fruits. Include them in your diet all year round.
9. Don't be fanatic! The use of fiber is useful only in combination with a balanced diet, proper fluid intake, and an active lifestyle.
10. Start your day with a serving of porridge with milk and raisins. Get a balanced meal that's full of protein, fat, carbohydrates, and fiber.
11. Bread from whole grains and with bran, let it always be on your table. By the amount of fiber, 1 slice of such bread will replace 8 slices of fresh white bread.

Caution!

1. Eating too much fiber and especially without water is harmful.
   • Possible gas formation, bloating, nausea
   • Constipation or, conversely, diarrhea
   • With excessive use vegetable fiber useful minerals are removed: magnesium, iron, calcium, zinc, as well as B vitamins.

@ M.Antonova

Fiber-rich foods have a beneficial effect on the health of the whole body, as the intestinal microflora depends on them. Fiber, the so-called ballast substances, is a complex carbohydrate that contains non-starch polysaccharides, resistant starch and / or cellulose.

In other words, they are fibers found in plants, namely stems, roots, fruits, leaves and stems. Most often, such substances are found in plant foods with a low sugar content, combining with other beneficial substances. One of the main properties of fiber is to slow down the absorption of proteins, fats and carbohydrates, which is very useful for losing weight and overweight. Many people wonder what foods contain fiber? Answering it, it is necessary to remember that this substance is not present in animal products, it is contained only in plant products.

What foods contain fiber

Ballast substances are divided into two types: soluble and insoluble. Both types should be present in the diet.

Soluble dietary fiber. Foods containing this type of fiber: cereals (rye, barley, oats), legumes (lentils, beans, beans, peas), and some fruits (avocados, prunes, raisins, apple, peach and quince peels). The characteristic feature of soluble fibers is their transformation in the intestine into a viscous gel upon contact with water. The jelly-like substance thus formed helps to slow down the advance of the food content. In addition, the resulting gel inhibits the enzymatic processing of carbohydrates and lowers blood cholesterol levels;

Insoluble substances are found in bran, unprocessed grains, legumes (both types of fiber), seeds, nuts, cauliflower, green beans, greens, broccoli, and fruit peels. These fibers, on the contrary, accelerate the passage of food contents through the digestive tract. Providing a laxative effect, they are used to prevent constipation. In addition, they normalize acidity and reduce the risk of cancer, as well as restore microflora.

Content in major fiber-rich foods

Taking into account the fact that there are a lot of products containing soluble and insoluble dietary fiber, several groups can be distinguished. So, foods high in fiber:

Whole grains

Whole oat grains contain a lot of soluble fiber called beta-glucan. It is a sticky soluble substance. Studies have shown that this type of fiber reduces blood cholesterol levels.

Bran

Bran (wheat, oat, soy, rye) is an excellent source of fiber. As a by-product of milling, bran contains up to 30-40% dietary fiber.

When studying which foods contain fiber, buckwheat should be noted. Compared to other cereals, buckwheat contains 1.5-2 times more insoluble dietary fiber. One glass of ready-made porridge contains about 20% of the daily value of dietary fiber.

Legumes

Peas, lentils, beans, beans, and groundnuts are excellent sources of fiber, both soluble and insoluble.

Fruit

Pectin is found in all fruits. It is a good source of soluble fiber, which ferments in the large intestine to produce fatty acids. Also, the fruit contains cellulose and some insoluble fiber, which promotes intestinal permeability.

Vegetable crops

Vegetables are foods high in fiber. Kale, spinach, broccoli and asparagus should be preferred.

Flax seeds

If you are interested in what foods are high in fiber, then flax seeds are one of them. A tablespoon contains about 7 g.

What foods contain coarse vegetable fiber

Vegetable fiber and products containing it, getting into the stomach, do not break down as usual, but begin to absorb all the harmful and unnecessary substances in the intestines. If more people paid attention to the benefits of dietary fiber, then some digestive problems could be solved without the use of specialized medications, which, in addition to having a positive effect, also have a negative one. The uniqueness of dietary fiber is that it contains silicon. Due to its properties, silicon forms charged particles that can adhere microorganisms and viruses to themselves. In addition, dietary fiber attracts and removes heavy metals and radionuclides from the body. They are also able to reduce the concentration of cholesterol in plasma, preventing the occurrence of blood clots. Coarse fiber in products perfectly stimulates intestinal motility and normalizes the intestinal microflora. These substances are able to reduce blood pressure, equalize glucose and insulin levels. Fiber intake should be accompanied by plenty of water. By accumulating water and swelling in the intestines, they give a feeling of satiety. For the optimal amount of dietary fiber in the diet, you need to know which foods have the most fiber.

But it is necessary to introduce the substance into the diet gradually, avoiding side effects. Experts recommend daily consumption of 20-30 g of fiber, in which products there is a lot of it, is described further.

List: Which foods are high in fiber

Considering the fiber content in foods, special attention should be paid to vegetables, since they should make up the lion's share of the diet. In this case, the amount does not change from the cooking method, whether it is boiled, steamed or stewed vegetable.

Name	amount	Fiber in grams
Broccoli	1 cup	4,5
Brussels sprouts	1 cup	2,84
Bok Chow (Chinese cabbage)	1 cup	2,76
Fresh mushrooms	100 g	from 0.7 to 2.3
Dried mushrooms	100 g	from 19.8 to 24.5
Cabbage	1 cup	4,2
Cauliflower	1 cup	3,43
Kale	1 cup	7,2
Green beans	1 cup	3,95
Peas	1 cup	8,84
Puffed corn	1 cup	1,2
Jacket potatoes	1 medium piece	4,8
Carrot	1 medium piece	2
A tomato	1 medium	1
Parsley	100 g	1,5
Green onion	1 cup	2,88
Onion	100 g	0,7
Cucumbers	100 g	0,5
Celery	1 stem	1,02
Beet	1 cup	2,85
Beet tops	1 cup	4,2
Bell pepper	1 cup	2,62
Pumpkin	1 cup	2,52
Spinach	1 cup	4,32
Zucchini	1 cup	2,63
Dill	100 g	3,5

Which foods have more fiber

If you are interested in fiber, a list of foods that contain it will let you know where it is more and where it is less. This is primarily useful for those who comply with the established rate of dietary fiber. A large amount of these substances are found in fruits. Surprisingly, the same fruit can contain both soluble and insoluble ballast substances. Apples are a prime example of this. The peel contains insoluble fiber, while the pulp contains soluble fiber.

Name	amount	Fiber in grams
Avocado	1 medium	10
Watermelon	100 g pulp	0,5
Cherry plum	100 g	0,5
Apricot	100 g	0,8
Orange	1 medium	5
Banana	1 medium	4
Lingonberry	100 g	1,6
Cherry	100 g	0,5
Grapes	100 g	0,6
Pear	1 medium	5 g
Grapefruit	1 medium	up to 7
Melon	100 g	0,6
Blackberry	100 g	2
Strawberry	100 g	4
Dried apricots	100 g	3,5
Cranberry	100 g	2
Gooseberry	100 g	2
Lemon	1 medium	3,4
Mandarin	100 g	0,6
Raspberries	100 g	5
Peach	100 g	0,9
Red currants	100 g	3
Black currant	100 g	2,5
Plum	100 g	0,5
Cherries	100 g	0,3
Apples	1 average	5

What foods are high in fiber

Answering the question of which foods are rich in fiber, it is worth mentioning immediately about legumes, which occupy a leading position in the ranking of foods containing dietary fiber. It should be recalled that legumes contain both soluble and insoluble fiber.

Name	amount	Fiber in grams
Peanut	handful	2,3
Walnuts	nuts	3,8
Cashew	handful	1
Almond	handful	4,3
Chickpea	1 glass	5,9
Soya beans	1 glass	7,6
Black beans	1 glass	14,9
Flax seeds	tablespoons	7
Sunflower seeds	quarter glass	3,1
Pumpkin seeds	quarter glass	4,2
Lentils	1 glass	15,7
Pistachios	handful	3,1

Fiber in foods high in these substances

Name	amount	Fiber in grams
Wheat bread	100 g	0,2
Rye bread	100 g	1,1
Protein-wheat bread	100 g	0,6
Protein bran bread	100 g	2,1
Bran bread	100 g	2,2
Bread	100 g	18,4

Fiber-rich foods

Fiber in food is not less abundant than in vegetables and fruits.

Name	amount	Fiber in grams
Buckwheat porridge	100 g	2,7
Semolina porridge	100 g	0,8
Oatmeal porridge	100 g	1,9
Wheat porridge	100 g	1,7
Barley porridge	100 g	3,8
Pearl barley porridge	100 g	2,5
Millet porridge	100 g	1,3
Boiled pasta	100 g	1,8
White long grain cooked rice	100 g	0,4
Cooked medium white rice	100 g	0,3
Cooked brown rice	100 g	1,8
Cooked wild rice	100 g	1,8

- that trace element, the benefits of which everyone knows about, but what exactly this benefit is, few know. Fiber is found in many foods and comes in two types - soluble and insoluble. The health benefits of insoluble and soluble fiber are similar in many ways, but at the same time, they are very different. Sources vegetable fiber there can be fruits and vegetables, including which in your daily diet, you can easily avoid serious health problems.

Vegetable fiber is found in abundance in:

• Vegetables,
• Fruit,
• Whole grain cereals.

Types of plant fiber

Natural source vegetable fiber are vegetables, fruits and other plant foods. At its core, fiber is fiber that is not digested by the body and can be either soluble or insoluble. Soluble fiber literally dissolves in water, insoluble does not dissolve. This difference determines the beneficial properties of soluble and insoluble fiber. Both kinds vegetable fiber are equally good for digestion. They help prevent health problems such as heart disease, diabetes, obesity, diverticulitis, and constipation.

Soluble vegetable fiber

When interacting with water, soluble fiber forms a jelly-like substance that slows down the digestion process. Soluble vegetable fiber prevents rapid emptying of the body, which allows you to control weight and blood sugar levels. For people prone to diabetes, soluble fiber is much healthier than all other types. vegetable fiber... Among other things, soluble fiber helps lower cholesterol levels.

Sources of soluble fiber include foods such as oatmeal and oatmeal, apples and oranges, pears and strawberries, nuts and beans, peas and blueberries, cucumbers, celery and carrots.

Insoluble vegetable fiber

Insoluble fiber is beneficial for the intestines due to its laxative effect. This kind vegetable fiber does not dissolve in water, but passes through the body in its original form. Of all other types of fiber, insoluble vegetable fiber is best for the elimination of toxins from the body, and is mainly found in vegetables and whole grains.

Daily rate of vegetable fiber

Diet rich vegetable fiber, helps to prevent many serious diseases. An adult must eat at least 25-35 grams vegetable fiber per day, and the best sources are fruits, vegetables, whole grains, nuts and seeds. All of these foods contain both soluble and insoluble fiber. It should be borne in mind that if you increase your intake of insoluble fiber, you must also increase the amount of water consumed. This is the best way to improve digestion and speed up the elimination of toxins from the body.

How much does vegetable fiber cost (average price per 1 kg.)?

Moscow and Moscow region

Food or plant fiber is usually called a substance that plays an important role in the life of living organisms. In general, plant fiber is the cell wall of plants, which is obtained from grains, fruits, vegetables, nuts, legumes and seeds.

It is worth noting that in grains, vegetable fiber is contained in the outer layers, which are usually removed during the cleaning process. In foods, this substance can be found in brown rice, whole grains, and wholemeal breads. It is noteworthy that the beneficial properties of fiber have been known for a very long time - even Hippocrates said that you need to eat bread made from wholemeal flour.

Fiber composition

The composition of fiber contains substances such as cellulose (the fiber itself) and hemicellulose (hexosans and pentosans) along with encrusting substances (cutin, lignin and suberin). The calorie content of fiber is approximately 202 kcal.

Types of fiber

Today, it is customary to distinguish two types of fiber: insoluble and soluble. The first - lignin and cellulose - is an integral part of vegetables, fruits, grains and legumes. It is also abundant in bran and brown rice. In the gastrointestinal tract, insoluble plant fiber can swell and, like a sponge, remove bile acids, cholesterol and toxic substances from the body.

The second type of fiber - soluble - is fruit pectin, gum, gum (legumes) and hemicellulose (from oats and barley). By absorbing water, soluble plant fiber increases in volume to a large extent and takes on a jelly-like form. In this way, the stomach fills up, providing a feeling of fullness. This type of fiber is found in black bread, legumes, oatmeal, and most vegetables and fruits.

The benefits of fiber

The benefits of fiber for humans lies in its ability to lower blood cholesterol levels, prevent the formation of stones in the gallbladder, normalize the bile secreting function of the liver, stimulate the intestines and have a preventive effect against constipation.

One cannot fail to mention the benefits of fiber for patients with type II diabetes mellitus - this substance in the composition of food helps to slow down the absorption of fats and carbohydrates, reducing the risk of a sharp increase in blood sugar levels.

Fiber harm

The harm of fiber, in particular insoluble fiber, can be manifested in the fact that with an excess of it, the absorption of calcium and iron becomes more difficult. As a rule, this happens when some kind of product is abused, for example, wheat bran.

In addition, the harm to fiber can also be observed in increased gas production, which, as a rule, is a consequence of a sharp transition to a diet rich in this substance. However, this is likely only at first.

Caloric content of vegetable fiber 202 kcal

The energy value of plant fiber (the ratio of proteins, fats, carbohydrates - bju):

: 11.49 g. (~ 46 kcal)
: 3.36 g. (~ 30 kcal)
: 25.36 g. (~ 101 kcal)

Energy ratio (b | f | y): 23% | 15% | 50%

Product proportions. How many grams?

1 teaspoon contains 3 grams
in 1 tablespoon 12 grams
in 1 glass 250 grams