Fiber is one of the best means for losing weight and maintaining normal intestinal function. Therefore, every person who cares about their health should include foods containing fiber in their daily diet in order to remove waste and toxins from the body and prevent diseases of the cardiovascular system. Today we will tell you which foods contain a lot of fiber.

Types of fiber

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

Insoluble plant fiber is found in foods such as legumes, grains (mainly in their shells), and in the peels of vegetables and fruits.

What foods contain fiber?

We have already talked about the benefits and norms of fiber consumption, you should have no doubt about the need to use it. An adult needs 20-30 grams of fiber to avoid problems with digestion, intestinal microflora, and the elimination of toxins and heavy metals. Therefore, it is important to know which foods contain fiber.

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

But the highest fiber content is in foods such as buckwheat, oatmeal and other types of 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 consumed fresh and should not be cooked. Avoid the following additives in foods: inulin, polydextrose, maltodextrin.

Many people consume milk, fish, meat, cheese, thinking that they are enriching their body with healthy fiber, but we note that these are products that do not contain fiber.

Amount of fiber in food

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

Products containing fiber: table

If you don't know what fiber contains, the table below will help you figure it out. We present to your attention foods containing fiber: the table is very simple, you can quickly create your own diet by including foods that contain fiber.

Name	Quantity	Fiber (grams)
Fruits
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
Raisin	1.5 ounces	1,6
Raspberries	1 cup	8,34
Strawberry	1 cup	3,98
Vegetables
Avocado (fruit)	1 medium	11,84
Beets, 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 bean	1 cup	3,95
Celery	1 stem	1,02
Collard greens, cooked	1 cup	7,2
Fresh onions	1 cup	2,88
Peas, cooked	1 cup	8,84
Bell pepper	1 cup	2,62
Popcorn	3 cups	3,6
Potatoes baked in their jackets	1 medium	4,8
Spinach, cooked	1 cup	4,32
Pumpkin, cooked	1 cup	2,52
Sweet potatoes, boiled	1 cup	5,94
Chard, cooked	1 cup	3,68
Tomato	1 medium	1,0
Large-fruited 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
Seeds	1/4 cup	3,0
Walnuts	1 oz (28.35 g)	3,1

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

Fruits	Volume
Blueberry	1 glass	8.8
Dried apricots	10 halves	8.5
Raspberries	1 glass	8.0
Apricot	10 pieces	8.0
Prunes	10 things	6.0
Pear (required with skin)	1 medium	5.5
Apple (required with skin)	1 average	4.4
coconut flakes	1 tablespoon	3.4
Banana	1 medium	3.1
Orange	1 medium	3.1
Strawberry	1 glass	3.0
Avocado	1/2 medium fruit	2.8
Watermelon	1 small slice	2.8
Peach	1 medium	2.3
Cranberry	1/4 cup	2.0
Figs (dried)	2 medium	1.6
Melon	3 standard pieces	1.5
Cherry (fresh)	10 things	1.2
Raisin	60 pieces	1.0
Grapefruit	1/2 medium	0.8
Pineapple (canned)	1 glass	0.8

Grains, cereals, pasta	Volume	Amount of fiber in grams
Bulgur (boiled)	1 glass	9.6
	1 glass	7.6
	1 glass	7.4
Spaghetti (boiled)	1 glass	6.3
Barley and pearl barley porridge (boiled)	1 glass	6.0
Egg noodles	1 glass	5.7
Bran flakes	3/4 cup	5.3
Bread with bran and oats	1 small bun	5.2
Oatmeal (boiled)	1 glass	4.0
Popcorn	3 glasses	3.5
Brown rice (cooked)	1 glass	3.5
Rye bread	1 piece	1.9
White bread	1 piece	1.9
White rice (cooked)	1 glass	1.8

Legumes, nuts, seeds	Volume	Amount of fiber in grams
Peas (boiled)	1 glass	16.3
(boiled)	1 glass	15.6
Dark (boiled)	1 glass	15.0
Flax seeds	1/4 cup	13.5
Lima beans (cooked)	1 glass	13.2
Chickpeas (boiled)	1 glass	12.0
	2 tablespoons	11
Canned beans	1 glass	10.4
Peanut	1/4 cup	4.0
Sunflower seeds	1/4 cup	3.9
Almond	23 things	3.5
Pistachios	50 pieces	2.9
Pecans	20 pieces	2.7
	1/2 teaspoon	2.5
Pumpkin seeds	1/4 cup	2.1
Cashew	1/4 cup	1.6
Peanut butter (homemade)	1 tablespoon	1.5
Walnuts (shelled and chopped)	1 tablespoon	1.1

Vegetables	Volume	Amount of fiber in grams
Green pea	1 glass	8.8
Spinach (boiled)	1/2 cup	7.0
Zucchini (raw, finely chopped)	1 glass	6.0
Broccoli (boiled)	1 glass	5.1
Turnip (boiled)	1 glass	5.0
Brussels sprouts (boiled)	1 glass	4.1
	1 glass	4.1
Corn (boiled)	1 glass	4.0
Eggplant (baked)	1/4 medium	4.0
Potatoes (baked with skin)	1 small	3.0
Beetroot (boiled)	1 medium	3.0
Rhubarb (boiled)	1/2 cup	2.9
Tomato paste	1/4 cup	2.7
Cauliflower (boiled)	1 cup	2.5
White cabbage (fresh)	100 grams of cabbage	2.2
Olives (green and black)	10 things	2.0
Celery (stem chopped)	1/4 cup	2.0
Watercress	1 glass	2.0
Carrots (raw)	1 medium	1.7
Tomatoes	1 medium	1.4
Green onions	1/4 cup	0.8
Cucumber (with peel)	1 medium	0.7
Parsley (chopped)	1 tablespoon	0.3
Onion	1 tablespoon	0.2

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.

/ 16.05.2018

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

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Foods rich in coarse fiber

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

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

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

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

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

What foods contain coarse fiber: list

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

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

Rate of coarse fiber intake

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

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

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

The benefits of fiber

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

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

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

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

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

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

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

What foods contain fiber?

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

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

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

Grain bread

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

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

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

Black currant

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

Apples

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

In this article I will tell you what fiber contains. The list of products is incredibly large, as you will see. Which products contain it the most? My table will help you with this. You will learn what plant, wheat and dietary fiber are. You will see that there is no fundamental difference in terms, but still there are many types, especially when it comes to bran. I will also tell you how to take fiber correctly, why you should look at fruits and vegetables for weight loss, and whether there is any harm from it.

In any plant, its cell membrane consists of fiber - the so-called polysaccharide. The only exception is algae - they have no fiber.

Fiber is plant fiber. In our stomach they are not susceptible to enzymes - they are so stable. That is, you will not get either energy or building material from it, and yet, fiber is indispensable for us. Thanks to her:

• digestion accelerates;
• toxins are eliminated;
• overall weight decreases;
• diseases are treated.

So, any product of plant origin, except algae, contains fiber. There are two types of fiber: soluble and insoluble.

Insoluble fiber

This type of dietary fiber is found in all vegetables, fruits, grains and legumes. If you hear names such as lignin or cellulose, then know that we are talking about insoluble fiber. At her expense:

• food leaves the stomach faster;
• the intestines are emptied faster;
• Bile acids are removed from the body;
• cholesterol is removed;
• stool is normalized;
• metabolism is normalized.

It is cellulose that helps the large intestine. Sorry for the details, but it is due to this type of fiber that the stool receives the required volume to be released.

There is a lot of cellulose in bran, cabbage, peas, green beans, carrots, apples, and cucumbers.

Lignin is a type of fiber that is responsible for the removal of bile acids and the reduction of cholesterol. It can be found in cereals, bran, strawberries, green beans, radishes, peas, and eggplants. Please note that those products that can lie (stored) increase the amount of lignin in their composition over time.

Soluble fiber

This type of fiber is also present in fruits, vegetables, legumes, as well as oats and barley. This fiber is similar to cellulose in its composition, but when it comes into contact with liquid, unlike cellulose, it does not swell, but turns into a kind of jelly mass.

It is soluble fiber that gives that very feeling of fullness - it envelops the stomach, forcing the brain to give commands that it is time to stop eating. At the same time, it does not supply the body with energy, since it does not and did not have any calories. So, this is an ideal option for losing weight.

But that is not all. When soluble fiber enters the colon, it produces butyric and acetic acids, which help maintain a healthy acid balance throughout the digestive process.

The most common type of soluble fiber is pectin. They are the ones who lower blood sugar. Apples contain the most pectin. I touched on this topic in the article. Read it, you will learn something very interesting.

Resins also slow down the absorption of glucose into the blood. This is also a type of soluble fiber that is mainly found in grains and legumes.

Why is fiber so beneficial?

If you have enough fiber in your diet, you will stay healthy. That's all you really need to know about fibers. You will not have diabetes, problems with the intestines, liver, gall bladder, you are unlikely to encounter cardiovascular diseases and even oncology, because it is fiber that removes toxins, radionuclides and heavy metals.

It would seem that there is nothing valuable in plant fibers - no vitamins, no calories to maintain energy in the body, but only it can strengthen your immune system, stabilize your weight, and improve metabolic processes.

Review your diet from a week ago. Do you usually have fresh vegetables, fruits, legumes, and wholemeal bread in your diet? If yes, then you don’t even have to worry about obesity, hypertension, gastritis and other serious diseases. It is unlikely that they will bother you at all with such a rich and valuable menu.

But if your diet does not include the listed products, it will not be difficult for you to add them to the menu today. Here are some clever yet easy ways to eat more fiber without making big dietary changes:

1. Every morning, eat one fresh fruit (for example, an apple) before breakfast;
2. add one fresh vegetable for lunch, it can be in the form of salads, but if you are too lazy, you can simply cut cucumber, tomato, radish into the dish;
3. replace one piece of white bread with wholemeal bread - this is for those who find it difficult to give up traditional rolls, but if it doesn’t cost you anything, then buy only bran bread.

Agree, it’s not at all difficult in terms of money and time, and the body will respond very quickly to such gentle changes. 😉

To make it more convincing, here are some interesting facts about the effect of dietary fiber on the body:

• fiber binds and removes nitrosamines, which develop cancer due to their carcinogenic properties;
• if during a meal the body does not receive enough fiber, then the food will remain in the large intestine - it simply will not be able to leave there and that would be fine, but after a while it will begin to rot there;
• rot enters the blood and spreads throughout the body, poisoning the entire well-established system;
• food devoid of coarse fiber lies in the intestines for up to 80 hours at a time; for comparison, food with coarse fiber is excreted from the body in 24 hours;
• fiber can absorb water 6 times more than its own volume, which gives us a feeling of fullness with relatively small portions of food;
• Considering how much water dietary fiber absorbs, it also absorbs salt (sodium chloride), and without salt, the bladder and kidneys can breathe a sigh of relief and finally do their job well without failures;
• without fiber, your skin will definitely develop acne, pigmentation, redness and an unpleasant yellowish tint (this is not a direct connection, but the result of the development of gastritis and blood poisoning, which then causes skin problems).

Harm and contraindications

Dietary fiber has no special contraindications. Everyone can have them. It is unlikely that you can eat so many cucumbers or carrots that they make you sick. Restrictions are placed rather on concentrated fiber - bran. Here you really need to know when to stop and follow the recommendations in the instructions.

Fiber can be harmful:

• babies, therefore they cannot have solid food until a certain age;
• people with acute gastric and duodenal ulcers (the ban is lifted during remission as directed by a doctor);
• for diarrhea (the ban is lifted when stool normalizes, but the doctor will most likely ask you to limit fiber in the diet, depending on the cause of diarrhea).

List of foods with fiber

Remembering where fiber is found is easy:

• in fruits;
• in vegetables;
• in berries;
• in legumes;
• in cereals;
• in nuts;
• in bran.

In the table you will see where there is more fiber, but remember what I indicated above - dietary fiber has different effects. And processed foods always contain less fiber. For example, you cut the peel of an apple and removed the fiber; you made a smoothie from the berries - the drink no longer contains coarse fibers (which is why babies with weak stomachs are given fruit purees first). Any processing, especially turning into porridge and softening, destroys the fibers. The exception is sauerkraut according to a special recipe, which I wrote about in the article.

How much fiber does a person need?

The calculations are very approximate, use them only as a standard from which to build. The average person needs 40 g of fiber for a caloric intake of 2500 kcal. These data are presented in Nesterova’s book “Fiber for Diseases.”

The diet of a modern person, taking into account fast food, sweets and semi-finished products, contains no more than 15 g of fiber. And this is incredibly little. And even if you don’t yet feel any problems in your well-being, this does not mean that they do not exist.

Any disease develops slowly and progressively, encountering good resistance from the body and as long as it can, it will fight for health. But you must help him.

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Based on the tables above, you can add fiber-rich foods to your diet. Just don't get hung up on the ones that contain the most of it. Variety and intuitive eating with the foods your body asks for is the key to better health.

Do not rush to buy bran at the pharmacy or special preparations. Nutritionist Svetlana Fus, who followed the participants in the Ukrainian version of the weight loss show, noted that she never gave her wards bran or special foods. supplements, arguing that fiber from fruits and vegetables is quite enough for the systematic cleansing of the body during nutrition. You can also take note of this: if there is enough fiber in the diet, pharmaceutical supplements will not be required.

However, there are always exceptions to the rules and particularities. What suits one may not suit another. That is why do not treat nutritional rules as something unshakable. After reading a lot of literature on proper nutrition, I was surprised to discover that there are almost no uniform laws of nutrition that are fully supported by all scientists. There will definitely be those who will prove the opposite and will do it quite successfully. Add to this the difference in products in the regions (cheese from France and cheese from Australia - two different cheeses with different nutritional qualities), and especially diseases, which already dictate their own rules of the game to us.

For example: a person who suffers from hemorrhoids should not eat a lot of tomatoes. It would seem like a harmless tomato, and yet... Therefore, your diet should be structured under the supervision of a doctor and with the full conscious involvement of yourself. You must clearly understand what is happening in your body and why. This is the only way you can find the golden rules of nutrition for yourself.

How fiber in foods can help you

Because each food has a unique combination of a different type of fiber with vitamins and minerals, you may get different benefits from different foods. Let me give you a few examples.

Fruits, berries, dried fruits, nuts are undeservedly ignored. In some video of a professional athlete, I heard that since fruits are sugar, it is better to exclude them altogether. Like, these are bad carbohydrates. But that's not true. Only some fruits can be called fast carbohydrates, and even in this case, the same bananas, watermelons, melons and grapes with their high glycemic index are the best sugar that you can afford several times a year without harming your figure. The main thing is to know when to stop.

• Removes bad cholesterol: apricots, quince, orange, watermelon, grapes, raisins, cashews, lime, walnuts, plums, currants, hazelnuts, apples, peas, buckwheat, oatmeal.
• Removes toxins: apricots, cherry plum, pineapple, orange, bananas, lingonberries, cherries, sweet cherries, melon, blackberries, lemon, almonds, persimmons, apples, peas.
• Increases hemoglobin levels: apricots.
• Have a mild laxative effect: apricots, watermelon, bananas, lingonberries, cherries, sweet cherries, grapefruit, melon, kiwi, coconut, gooseberries, peach, plum, prunes.
• Reduces acidity in the stomach: avocado.
• Reduce blood sugar levels: avocado, blackberry, dogwood, currant, blueberry, pea.
• Have a fixing effect: quince.
• Regulate metabolism: orange, grapes, raisins, grapefruit, pear, dogwood, apple, pearl barley.
• Reduces stomach acidity: blackberry, lemon, tangerine.

What is bran and how does it differ from fiber?

What is the difference between bran and fiber? Essentially nothing, because it is the same structure, but bran is an independent product, and fiber is an element of all plant products.

It is believed that bran is the best product in terms of the amount of fiber it contains, so there is no point in asking which is better. It is the same. By the way, dietary fiber is also fiber, including bran. These are all just synonyms.

Its claimed properties are similar to those in other fiber products:

• normalizes intestinal microflora;
• helps the intestines empty faster and better;
• stabilizes metabolic processes;
• removes bad cholesterol;
• reduces blood sugar to the required level;
• removes salts of heavy metals;
• has a choleretic effect.

Bran is a concentrated product. If you add a spoonful of bran to porridge, its effect will be quite strong, but you should not take large doses, otherwise you can aggravate even the beginnings of gastrointestinal diseases that you did not even suspect about.

Usually, the recipe is written on bran packages. When I take bran as a dietary supplement, before lunch I eat a tablespoon of bran with a glass of kefir. A sufficient amount of water or a suitable liquid (milk, kefir) is a necessary condition for the positive effect of bran fiber.

A few more points

Many people ask, are vegetables more fiber than carbohydrates? Everything is simple here: vegetables contain both fiber and carbohydrates. Two in one. Nature has given us an excellent product that contains everything we need to supply us with nutrients using water and, using fiber, to make them move through the stomach at an optimal speed, and at the same time remove all the excess that has accumulated from previous meals.

I know that the very thought of changing your diet in a healthier direction can both make you happy and cause depression. After all, you will have to give up your favorite foods. But this is a myth - we don’t need to give up anything. You can just as well eat what you are used to. The only rule is to replace foods in dishes with healthier analogues rich in fiber. Yes, I won’t lie, you will need time to make some adjustments and develop habits, but believe me, it’s worth it.

For example, I learned how to make homemade shawarma. This is an amazing homemade dish, which, I know for sure, contains all the healthiest things. You only buy lavash in the store. Bake chicken fillet into pieces, chop carrots, bell peppers, cucumbers and tomatoes. Pepper and wrap like shawarma. Nothing complicated, but in the end it turned out to be the most healthy favorite dish.

What else can be replaced?

1. White bread made from bran or wholemeal flour.
2. Plain white pasta on durum wheat spaghetti. The latter are somewhat similar to bread, but they are incredibly filling. You eat the same pasta, but you feel full several times more.
3. White rice to brown. The latter takes longer to digest and makes you want to eat less later.
4. Replace French fries and mashed potatoes with baked potatoes in the oven. Ideally, if with peel, you will retain more nutrients. The best potatoes are young ones. Some nutritionists even believe that you can eat it for dinner and nothing will happen. 😉
5. Breadcrumbs can be replaced with bran. Try making steamed or oven-baked cutlets (and there really is nothing harmful in this dish if you bake it) by adding bran to them.
6. Replace sweets with dried fruits. I know this is far from the same thing, and those with a sweet tooth will understand me. But why not grind dates with cashews and coconut flakes in a blender, then roll them into balls and dip them in sesame seeds? Homemade hearty sweets that are not harmful to your figure.
7. Store-bought cakes are replaced with homemade pies with fruit and berry filling. We will return to this issue more than once in other articles, but believe me, there are many recipes for completely harmless pies.
8. Replace store-bought hamburger with homemade one. Take two whole grain bread rolls, a piece of baked turkey, lettuce, tomato slices and onion rings. Perfect.
9. Replace soda with natural juices. Do you want to drink, but water is too boring? Make yourself some freshly squeezed juice. You will be satisfied, quench your thirst and feel great. And soda makes teeth fall out. There have already been cases.

Fiber supplements

There are many options for fiber in supplements. The most popular options are the already mentioned bran, as well as hemp fiber and Siberian fiber for weight loss. Don't look at the reviews for these products. You should only be interested in the composition. You will be surprised, but some of these “healthy” products contained salt and even sugar. Why they are added there, if this is a dietary product, remains a mystery to me.

Just be careful when purchasing dietary or plant fiber. The composition may contain vitamins, spices, pieces of fruit, but nothing harmful. When choosing such a product, ask your doctor if there are any contraindications specifically for you. And be sure to follow the instructions. Some types of fiber should be eaten very carefully, without exceeding the dosage.

Now you know what fiber contains. You will always have a list of products and a table before your eyes so that you know which products contain the most of it. You can use wheat fiber, bran, fruits and vegetables, or special Siberian fiber for weight loss, but the main thing is to remember safety measures, since even such a healthy product has contraindications and can cause harm. Try to eat what has the most fiber and you will forget about excess weight and illness.

Still have questions? Write to me in the comments. 😉