Products containing coarse fiber. Fiber-rich foods. How much and what to eat to get enough fiber

Fiber is ballast (transit) substances or coarse dietary fibers related to nutrients. But as such it does not have nutritional value for the human body, more supporting the normal functioning of the intestines and removing toxins and waste from the body. It is one of the recognized means for losing weight.

Beneficial properties of fiber for the body

There are many beneficial properties of fiber for the human body, we will list only the main ones:

• reduces the risk of cardiovascular diseases as it reduces cholesterol. Foods rich in fiber always contain more potassium and magnesium, which have a positive effect on the heart;
• helps reduce the concentration of glucose in the blood and thereby prevents the possibility of diseases such as diabetes;
• cleanses the human body of toxins, minimizes the time spent by products in the gastrointestinal tract.
• has a positive effect on intestinal function and helps to establish intestinal microflora;
• does not contribute to overeating, as it causes a feeling of satiety (fullness), which allows it to be effectively used in diets for weight loss;
• prevents poisoning of the body by harmful and toxic substances that come from food;
• improves metabolism in the body;
• minimizes the risk of cancer.

What foods contain fiber?

Fiber is the basis of the cell walls of fruits, berries and vegetables. It is found in vegetables ranging from 0.3% to 3.5%, in fruits from 0.5% to 2.7%, and in berries up to 5%.

Products containing fiber

Food product	Fiber content per 100 grams of product (in grams)	% of daily value
Wheat bran	44,6	100
	28,3	100
Dried apricots	18	55
Soya beans	14,5	50
Beans	13,4	48
Lentils	12,5	46
Chickpeas	10,9	31
White bread	10,7	32
Raisin	10,6	31
Pistachios	10,3	31
Prunes	10	30
Peanuts raw	9,1	25
Sweet corn	8,3	28
Almonds raw	8	28
Walnuts	7,7	25
Oatmeal "Hercules"	7	25
Dried dates	7	25
Whole wheat bread	7	25
Rye bread	6,8	22
Avocado	6,7	21
Green peas	6,5	21
Peas (boiled)	6	21
Sunflower seeds	6	21
Brussels sprouts (boiled)	5,2	16
Pumpkin seeds	5,2	16
Raspberries	5	16
Buckwheat kernel (boiled)	4,7	14
Pasta (durum wheat)	4,7	14
Green beans (stewed)	4,4	13
Broccoli (boiled)	4,3	13
Cashew raw	4,3	13
Pumpkin (boiled)	4,2	13
Onions (fresh)	4	12
Beetroot (boiled)	4	12
Apple with peel	4	12
Pear with peel	3,8	10
White cabbage (fresh)	3,5	10
Carrots (fresh)	3,4	10
Orange	3,2	10
Jacket potatoes	3,2	10
Apricots	3,1	10
Cauliflower (boiled, stewed)	3,1	10
Grapefruit	2,8	8
Brown rice (boiled)	2,8	8
Celery (stems)	2,8	8
Banana	2,7	7
Sweet pepper (fresh)	2,7	7
Blueberry	2,7	7
Peach	2,1	6
Strawberry	2	6

The list of foods containing fiber is far from complete; this also includes spinach, Chinese cabbage, sweet potatoes, tomatoes, zucchini, plums, melon, grapes, white rice and other products, but their fiber content is already less than 1.5 grams per 100 grams of product.

Zucchini, despite its low fiber content, only 0.3 grams per 100 grams of product, has an attractive weight loss property. It is low in calories, only 19 kcal per 100 grams. There are almost no proteins and fats in them, but useful substances– a lot: vitamins B1, C, B2, B9, as well as iron, potassium, phosphorus, calcium and magnesium. They provide positive influence on the mucous membranes of the stomach and esophagus, enveloping them and removing inflammatory processes, improving motor and secretory functions.

According to nutritionists daily norm for an adult, fiber is 25 to 30 grams.

Which foods contain the most fiber?

The record holders for fiber content are wheat bran, flax seeds, dried apricots, legumes and pistachios.

The healing power of wheat bran has been known since ancient times. Hippocrates and Avicenna recommended bran and bread baked from whole grain flour and cereal porridges, for those who had a lot of problems with digestion and intestines. Bran is used as a preventative against cancer.

Due to its high fiber content, once in the intestines, bran absorbs more water than other foods and moving further through the colon and intestines cleanse it. Therefore, they are indispensable for constipation. Fiber absorbs waste and toxins like a sponge, removing them from the body, thanks to this harmful substances do not interact with the intestinal mucosa, minimizing the risk of intestinal cancer and hemorrhoids. In addition, the use of bran is also the prevention and treatment of dysbiosis. Since the intestinal microflora is being improved. When patients eat bran, it has a beneficial effect on the process of bile secretion and cholesterol removal. Thus, bran is indicated for liver diseases and gallbladder diseases, for disorders biliary tract, cholelithiasis, and they are also an indispensable means for losing weight.

Eating bran improves the activity of the body's cardiac system by cleaning blood vessels from cholesterol and atherosclerotic plaques. In addition to fiber, wheat bran contains potassium, magnesium, and vitamin B1, which makes it good nutrition in diets. In people who regularly consume in their diet wheat bran Diseases such as myocardial infarction and stroke, arrhythmia, blood flow disorders, atherosclerosis, and tachycardia are less common.

For diets, products containing fiber are indispensable. Due to the fact that fiber impairs the absorption of carbohydrates and glucose in the blood, this product is very useful for people with the disease diabetes mellitus. Fiber also helps reduce the use of insulin-containing medications.

Flax seed is consumed in the form of infusions, which are excellent not only for eating, but also for rinsing the mouth for gum disease, for relieving inflammation and treating throat diseases. Fiber found in flax seeds excellent remedy to combat hoarseness and dry cough. Just like the fiber in bran, it treats the gastrointestinal mucosa, relieving its inflammatory processes. And flax infusion too an indispensable tool in diets for weight loss. The infusion is drunk warm.

In addition to infusion, flax can be used for cooking porridge and baking bread.

Despite the high value of this product, flax seeds have many contraindications, these are:

• periods of lactation and pregnancy;
• uterine fibroid, endomitriosis and polycystic disease;
• predisposition to oncological diseases prostate (due to the content of alpha-linolenic acid in flax seeds);
• presence of urolithiasis;
• inflammatory bowel diseases.

Types of fiber

Fiber is divided into types completely different in their properties, such as:

• soluble - found in legumes (lentils, black beans, peas, white and red beans), grains (barley, rye, oats) and some fruits (prunes, avocados, raisins, bananas, peaches, apple peels, quince);
• insoluble - this primarily includes bran, legumes, unprocessed grains, seeds, nuts, green beans, broccoli and cauliflower, vegetable and fruit peels, greens.

Soluble fiber or, to be more precise, dietary fiber (according to chemical composition hemicellulose, gum or gum, pectin) are converted in the intestines into a viscous gel, which slows down the movement of food and the processing of carbohydrates, and also reduces cholesterol levels.

Insoluble fiber (chemical composition hemicellulose, cellulose, lignin, protopectin), on the contrary, accelerates the movement of what is eaten through the gastrointestinal tract and has a laxative effect. Normalizes pH in the colon (restores microflora) and reduces the risk of cancer.

Fiber as the basis of a diet for weight loss

Fiber for weight loss is the basis of many diets. As mentioned above, fiber not only lowers cholesterol, but also lowers sugar, thereby preventing obesity and promoting weight loss. The process of losing weight based on fiber occurs as follows: food rich in fiber in the stomach increases in volume, because of this, the person on the diet becomes full faster and does not want to eat. At the same time, the intestines are cleansed of waste and toxins. Among other things, fiber has a beneficial effect on the development of positive microflora in the human intestine, which directly affects health and beauty.

Fiber consumption should not be large at once; you should increase the dose from your usual diet gradually.

A high fiber weight loss diet requires high water intake.

It is best to start the morning with whole grain cereals.

A fiber diet should definitely include legumes, vegetables and fruits.

You can add nuts, fruits, fresh berries and dried fruits to porridge.

Many people do not peel vegetables, but eat them with the peel, thinking that they destroy fiber; this is a mistaken opinion; it is possible and necessary to peel vegetables and fruits.

Diets based on fiber cannot do without whole grain cereals; this is the basis for the supply of fiber to our body.

Dessert should not be cookies and pastries, but fresh fruit.

You should pay attention to cereals in your kitchen Special attention, they must be made from whole grains.

Eat wisely, do not overuse fatty and junk food, eat more vegetables, fruits, herbs and there will be no health problems for a long time.

One of the main roles for normal functioning nutrition plays a role in the body. At the chemical level, a person consists of what he eats. His physical and emotional well-being directly depends on the quality of food.

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Fiber is an essential component of a healthy diet. Its deficiency leads to malfunctions gastrointestinal tract and metabolism, diseases of the cardiovascular and immune systems.

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What is fiber

The original human diet consisted of plant elements - grains, nuts and tree fruits. Later, people took up vegetable growing, and with climate change, hunting and raising livestock. Nowadays it is difficult to imagine cooking without meat and dairy products, which often completely replace a full meal. An unbalanced nutritional system is the cause of many diseases of civilization: strokes, heart attacks, cancer.

Plants and all their parts contain coarse fibers that are not digested in the stomach. Back in the 2nd half of the 20th century, scientists considered these components to be food ballast. During more later studies(1980s) found that plant foods also included soluble fiber. The process of their breakdown begins in the stomach and ends in the human intestine, where it is processed by beneficial microflora.

Types of dietary fiber

Not all fiber is the same in its properties. Its main types are conventionally divided into digestible and indigestible.

The first group includes lignin and cellulose:

1. 1. Lignin is compound, which makes up the lignified membrane of plant cells. High-strength material made from lignin fibers is used in construction and chemical production, and powder made from such fiber is used in medicine.
2. 2. Cellulose is the basis of the plant cell shell. It is used in Food Industry as an additive, as well as in the production of textiles, paper and varnishes.

Soluble fibers include hemicellulose, pectins, gums and mucilages, and inulin.

1. 1. Hemicellulose is a component of plant seeds and seeds. Digests almost completely - up to 95%.
2. 2. Pectins are found in fruits. They play the role of an adsorbent - they bind and remove salts from the body heavy metals, toxins.
3. 3. Gums are formed in the plant during photosynthesis. The high content of gums is found in the nutritious juices of trees. These are biologically active ingredients reduce irritation of gastrointestinal tissues.
4. 4. Mucous substances are found in plant seed coats, roots and leaves (plantain). They have an enveloping effect.
5. 5. Inulin itself is not digestible; it is a source for fructose in the food industry. A strong prebiotic involved in restoring the bacterial balance of the intestines.



Beneficial features

Wide range positive effects fiber allows this substance to be used to prevent and treat a number of ailments, such as:

• constipation;
• cholelithiasis;
• violation intestinal microflora(dysbacteriosis);
• diabetes mellitus type II (slows down the absorption of carbohydrates);
• colitis and enterocolitis;
• dyspepsia;
• diarrhea;
• viral hepatitis.

Fiber has a positive effect when used for weight loss, lowers cholesterol levels in the blood, and improves intestinal function.



What products contain

The list of foods containing large amounts of fiber is wide. It includes vegetables, fruits, grains and nuts. Legumes contain not only a large amount of protein, but also indigestible fiber.

Wheat, rye and oat bran also classified as fiber-rich foods. A low percentage of dietary fiber is found in clarified vegetable and fruit juices without pulp.

Name	Fiber content in grams (per 100 g of product)
Wheat bran
Cocoa powder
White mushroom (dried)
Oat bran
Rye wallpaper flour
Peeled rye flour
Lentils
Durum wheat varieties
Seeded rye flour
Soft wheat varieties
Pistachios
Buckwheat flour
Wheat flour
Prunes
Barley groats
Oatmeal
Pearl barley
Whole grain bread
Wheat flour, grade II
Walnut
Boletus
Oat flakes "Hercules"
Fresh peas
Russula
boletus
Pasta made from grade I flour
Sunflower seeds
Oatmeal (flour)
Corn grits
Black currant
Chocolate candies
Wheat groats
Oat flour
Jerusalem artichoke
Corn flour
Brussels sprouts
Rowan chokeberry
Buckwheat porridge
Pine nut
Premium flour pasta

Where is there no fiber?

Coarse fibers are not found in foods of animal origin. These include:

• meat;
• milk;
• fish;
• eggs.

There is almost no fiber in bread products made from premium flour.

This does not mean that these products should not be eaten. But a diet based on foods without fiber causes problems in the digestive tract.

On packages, fiber content is indicated after carbohydrates.

Required volume (daily value)

In young children, the intestines are not yet adapted to roughage. Up to 6 months they are fed with mother's milk, after which they begin to introduce fruit and vegetable purees. By age 3, your baby should be getting about 19 grams of fiber daily. By the age of 13, the norm gradually increases to 26 g for girls and to 31 g for boys. IN teenage years the value is 34-38 g.

Most the best way consumption of fiber - natural. The more varied the plant components of the diet, the more benefits the child will receive.

The baby will happily eat a sweet apple, banana or pear. Whole grain porridge can be decorated with pieces of fruit, berries and nuts.

Pregnancy period

The body of a pregnant woman is sensitive to hormonal changes that occur in it. During this period, nutrition is taken especially carefully. Increased content indigestible fiber - up to 70 g per day - leads to improper bowel function, increased gas formation and spasms. Balanced intake rich in fiber food will help avoid pregnancy diabetes and constipation.

Sources of fiber are fruits and whole grain cereals. Bran makes stool easier. Their use is combined with active fluid intake.

It is also important for a nursing mother to adhere to a diet. Apples, raisins, celery, cucumbers and carrots will replenish your supply of vitamins, fiber and will not cause allergies. Prunes, cabbage, radishes, and legumes can cause bloating in the baby's tummy. The presence of pieces of fruit skin (apples, tomatoes) in a child’s stool should not be a concern: coarse fibers are not digested and act as a cleansing agent.

The benefits of fiber are beyond doubt. But, like any nutritional element, dietary fiber provides it only with reasonable consumption.. Excess hard fiber causes indigestion, constipation and flatulence. During exacerbations peptic ulcers digestive system, intestinal infections Fiber intake is temporarily stopped or reduced. After recovery, they gradually return to a normal diet under the supervision of a doctor.

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The story of one of our readers, Inga Eremina:

I was especially depressed by my weight; at 41, I weighed as much as 3 sumo wrestlers combined, namely 92 kg. How to remove excess weight fully? How to cope with perestroika hormonal levels and obesity? But nothing disfigures or makes a person look younger than his figure.

But what can you do to lose weight? Laser liposuction surgery? I found out - no less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a nutritionist consultant. You can, of course, try to run on a treadmill until you go crazy.

There are a large number of ways to lose weight - you can count calories, carbohydrates or weigh your food.

All these and many other methods work for some people and are absolutely useless for others.

It doesn't matter which way you choose to cut total calories consumed, because almost everyone who wants to lose weight forgets about one very important component plant foods: about fiber.

Fiber is a type of plant carbohydrate that the human body is not able to digest due to a lack of enzymes, but can satisfy hunger for a long time with a minimum amount of calories.

Crude fiber is food for bacteria living in the intestines, it helps move food through the gastrointestinal tract and maintains health of cardio-vascular system and stable sugar levels, slowing the absorption of sugar after meals.

If you're looking for an easy way to lose weight and improve your health, fiber can help. There are plenty of studies that prove this with scientific point view:

In one study, two groups of subjects were asked to test the effectiveness of two diet options. The first group was offered simple diet With high content fiber, the subjects' goal was 30 grams of fiber per day.

The second group had more complicated diet, which includes plenty of fruits, vegetables, whole grains, fish and lean protein and excludes salt, sugar, alcohol and fat.

Despite the different diets, each group of subjects lost almost the same amount of kilograms (to be precise, the second group lost 2 kg more) by consuming the same amount of fiber each day (about 19 g). Subjects in both groups managed to maintain their weight gain for approximately 12 months.

It follows that various diets nutrition does not particularly affect overall body weight, so why complicate your life various options diets, if you can simply include fiber-rich foods in your usual nutrition plan.

How much fiber should you eat every day?

Fruits, fibrous vegetables, legumes and whole grains contain high amounts of fiber. But if you have problems achieving your daily fiber requirement, then you can resort to the help of various ready-made supplements in powder form. Fiber powder can easily be added to your morning smoothie or protein shake.

These supplements are an excellent source of dietary fiber and are designed specifically to help support the proper functioning of your digestive system on a regular basis.

In the meantime, we got directly to those products that contain greatest number fiber. Here's our list of the top 14 in descending order of fiber they contain.

14 fiber-rich foods that help you lose weight

1. Cereal flakes

3/4 cup, 81 calories, 14.3 grams fiber

Just half a glass of cereal contains great amount fiber and can be a great breakfast option.

Add a few spoons of Greek or regular yogurt and garnish fresh berries and start your day with health benefits.

Don't forget that cereal flakes are a processed food, so alternate them with more organic foods such as sprouted grains, for example.

2. Chia seeds

28 grams, 138 calories, 9.8 grams fiber

This superfood has become very popular over the past few years, and for good reason. Chia seeds contain calcium, potassium and phosphorus plus all 9 essential amino acids, including those that are not produced by the human body. All these nutrients are essential for muscle development.

They can be easily added to smoothies, yogurts, oatmeal, salads and many other dishes. You can even make chia seed pudding.

3. Dark blue, small white and yellow beans

1/2 cup, 127 calories, 9.2-9.6 grams fiber

Of course, there are a lot of calories, but they contain even more fiber and even protein.

All of these beans can be added to roast turkey or chicken as a side dish or used as a main dish with chili and garlic sauce.

4. Green beans

These beans have a more delicate taste, they are thinner and have small peas inside.

Serve it steamed, seasoned with lemon zest and juice and a pinch of sea salt, or fried with ginger, honey and garlic.

5. Raspberries

1 cup, 64 calories, 8 grams fiber

It's a sweet, juicy and delicious way to get more fiber from foods into your diet. Fiber is found in raspberry seeds, which often get stuck in your teeth and cause a lot of discomfort, but it's worth it.

It is delicious fresh, also in the form of jam, and can be added to various dishes and desserts, including porridge, ice cream, pudding, pies, cocktails, etc.

6. Lentils, cooked

1/2 cup, 115 calories, 8 grams fiber

Lentils are high in fiber, easy to cook and can be added to soups and salads. In half a glass of lentils you will also find 9 grams of protein as a nice bonus.

7. Chickpeas

1/2 cup, 176 calories, 8 grams fiber

These beige peas are very popular as a snack. They can be fried or baked in the oven until crispy with sea ​​salt and eat instead of French fries, pretzels or crackers.

8. Blackberry

1 cup, 127 calories, 8 grams fiber

Blackberries are rich in potassium, vitamin A, calcium and vitamin K, and contain little sugar (only 7 grams per cup). It can be added to smoothies, decorated delicious desserts, mix with plain yogurt or just eat fresh.

9. Hyacinth beans

1/2 cup, 114 calories, 8 grams fiber

These black beans low content calories are versatile and rich in protein. They can be served with chicken and added to a variety of salads.

10. Burgul, cooked

1 cup, 142 calories, 8 grams fiber

If you have never used burgul in cooking, it's time to try it. It may become one of your favorite ingredients. A bit like couscous, but faster to prepare. 1 glass, which can satisfy hunger for a long time, contains less than 200 calories.

Add baked, grilled or raw vegetables plus a teaspoon olive oil and lemon or lime juice, you'll have a ready-made snack you can take to work.

These nutritious whole grains can be eaten as porridge, added to salads, or used as a side dish.

11. Artichokes, cooked

1/2 cup, 45 calories, 7 grams fiber

A medium-sized artichoke is a great side dish, and any side dish with 7 grams of fiber is a must-have in your diet. Instead of melted butter which is often served with artichokes, use balsamic vinegar or Greek yogurt mixed with lemon juice and garlic.

For preparing dishes with artichokes all year round Use this plant frozen or canned.

12. Flax seeds

2 tbsp, 110 calories, 5.6 grams fiber

Ground flax seeds are a great way to add more fiber to almost any dish. These seeds contain large amounts of omega-3 fatty acids. Adding 2 tbsp. In a smoothie, granola or baking flour, the dish will add as much as 6 grams of fiber.

Ground flax seeds add a complex, nutty flavor to the dish. You can also make a crispy chicken coating.

13. Pears

1 medium, 101 calories, 5.5 grams fiber

Next time you decide to eat a juicy pear, don't cut off the skin! Most of the fiber in fruits is contained in their peel; cutting off the peel means you lose what is most valuable.

Pears can be eaten fresh, added to fruit salads, pies, desserts and cereals.

14. Avocado

1/2 cup, 120 calories, 5 grams fiber

This magical fruit is very healthy and contains fiber. It can be used instead of mayonnaise in many salads, make various sandwiches, cocktails, sauces, bake, fry and even eat raw.

Avocado is not exactly a cheap fruit, but it is sold in great abundance on store shelves. You need to know where and how to choose the right fruits when purchasing, how to cut them when preparing dishes and store leftovers. (Do not wrap in cling film under any circumstances).

How to start eating more fiber

Before emptying store shelves in search magic products to lose weight, you should know that you don’t need to introduce a lot of fiber into your diet at once, as this can cause some difficulties not only for you, but also for the people around you.

To make the transition to a high-fiber diet easier, start by determining how much fiber your gut is accustomed to receiving each day over several days, recording the results in grams. The table may be extremely in a useful way do it.

After this, add 3-5 grams of fiber every 2-3 days and watch your body’s reaction. Do this until you reach the recommended daily intake.

Here's what that 3-5 grams of fiber looks like in nutritional equivalents:

• 1 small apple with peel: 3 grams;
• 1 cup strawberries: 3 grams;
• 1 medium banana: 3 grams;
• ½ cup whole wheat pasta: 3 grams;
• 1 whole wheat muffin: 3 grams;
• ¾ cup cereal flakes: 5 grams;
• 1 cup boiled oatmeal: 4 grams;
• 1 slice of whole grain bread: 3 grams;
• ¼ cup cooked lentils: 4 grams;
• ¼ cup cooked hyacinth beans: 3.75 grams;
• 28 grams of almonds: 3.5 grams;
• ½ cup cooked peas: 4 grams;
• 1 small potato with skin: 4 grams;
• 1 cup fried Brussels sprouts: 4 grams;
• 1 cup broccoli: 5 grams;
• 2 tbsp. crispy chickpeas: 4 grams.

If you want to lose weight by eating more fiber, then you need to eat the foods listed in this article instead of the ones you eat every day. Because the process of losing weight comes down to consuming fewer calories.

Here are some more tips to help minimize side effects while increasing your fiber intake:

1. Soak dry pulses and boil them well. This helps break down some of the gas-causing sugars called oligosaccharides and also prevents constipation.
2. Don't eat others causing gas formation products: carbonated drinks, protein bars, sweets alcoholic drinks, candies.
3. Drink more water. This is necessary to dissolve and move fiber through the intestines, which also helps get rid of excess gas and bloating.

Once you've established your diet and are getting the recommended amount of fiber in your diet, try all of the high-fiber foods listed above.

They will help satisfy your hunger, despite the fact that to satiate you only need a small portion with a minimum of calories. So enjoy losing weight and get maximum health benefits from fiber.

For execution various functions our body needs nutrients ah, such as vitamins and minerals, along with them, fiber is no less important for the body. Each of these nutrients is necessary for the normal functioning of various internal organs.

In the process of healthy digestion, promoting the rapid elimination of waste from the body. A diet lacking fiber can lead to constipation and other digestive problems. This means that it is extremely important to include fiber in your diet. daily diet. Removing waste and toxins from the body helps improve skin color. In addition, a diet that includes foods high in fiber reduces the risk of developing hemorrhoids, lowers cholesterol and blood sugar levels, helps maintain a healthy weight, and reduces the risk of colon cancer, heart disease and type 2 diabetes.

Sources of fiber (dietary fiber) include fruits, vegetables, legumes, nuts and seeds. Green leafy vegetables and fresh fruits top the list best products high in fiber.

GlavRecipe.Ru presents list of foods containing fiber, with which you can easily increase the fiber content in your daily diet. Fiber (dietary fiber) content information can be found on the label of most packaged foods. food products.

Fiber content in foods

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

Download the table of fiber content in food products

You can download list of fiber-rich foods to your computer in various formats:

• in MS Excel format, 58.0Kb;
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The table in these files, for ease of printing and subsequent use, is placed on one page of A4 sheet.

Be sure to print or bookmark this food fiber table. Knowing such products will help you choose healthy foods for supporting healthy weight, and normal levels cholesterol and blood sugar.

Fiber is an essential component of food that contributes to normal intestinal function. Every person should understand the importance of these dietary fibers and include fiber-rich foods in their daily diet. These include certain fruits that not only help remove toxic substances from the body, but also help reduce weight.

The benefits and harms of fiber

Fiber is a food component that, when broken down, forms glucose, which is necessary to create the basis of tissue cells. Human body does not produce this dietary fiber on its own, so it is forced to obtain it through food. In this case, the food should be special group carbohydrates that the stomach is unable to digest. Fiber can have coarse or soft fibers. Rough food components consist predominantly of cellulose, and soft ones are made of resin, pectin and cellulose. Thus, soft fiber can completely dissolve in gastric juice.

The human body is not able to fully absorb dietary fiber; their rough structure allows foods to remain in the stomach for a long time, giving it a feeling of fullness. Thanks to them, a person eats less, which can have a beneficial effect on his weight. Fiber can help relieve constipation. It helps rid the body of carcinogenic substances, which in large quantities can cause intoxication.

Coarse fibers, while in the gastrointestinal tract, perform many useful functions. They help stabilize blood glucose levels, remove bad cholesterol and adjust a person’s weight. From an energy point of view, such food does not benefit the body, but it allows you to stabilize the functioning of all organs.

Nutritionists have found that 35–45 g of fiber per day is enough for an adult, while children need only 10 g. As the child grows, the need for coarse dietary fiber increases by 1 g per year, so a 5-year-old child needs to consume at least 15 g. Those on a diet need to eat 35 g of fiber per day.

Coarse fiber is essential for the natural regulation of glucose levels in the body. But you should gradually include such foods in your diet to give the body time to get used to such food. Abrupt transition to proper nutrition may contribute to stomach problems.

Heat treatment increases the structural appearance of the fibers, so they beneficial features are decreasing. To fully saturate the body, you need to eat fresh fruits. Pregnant women should consume them in large quantities to prevent constipation. But the amount of fruits rich in fiber should not exceed 25% of all food consumed, otherwise it can cause bloating.

From a dietary point of view, fiber has great benefit, as it significantly affects excess weight. This happens because these dietary fibers do not carry energy value, which means they don’t gain kilograms. Their presence plays an important role in the diet of a person losing weight, as they cleanse the body and normalize weight.

Most diets are based on consuming fiber-rich foods. Insoluble coarse fibers are found in many fruits, which, when entering the body, absorb stagnant liquid and rid a person of waste and toxins. In addition to its nutritional benefits, Fiber is essential to prevent constipation. Thanks to its absorbent properties, it liquefies and increases feces, facilitating their easy removal.

Speaking of the harm that excess fiber consumption can bring, we can highlight dehydration, indigestion and even volvulus. To prevent this from happening, it is necessary to control the consumption of coarse fibers and remember to drink water.

List of fruits

The presence of fiber in food is important for the full functioning of the whole organism. With its deficiency, diseases of the gastrointestinal tract and kidneys can develop, so it is necessary to add foods rich in dietary fiber to your diet. It is worth familiarizing yourself with the list of fruits containing large amounts of fiber.

• Avocado. This fruit is rich in vitamins C, E, K, B6 and B9. 100 g of fruit contains about 6.5 g of dietary fiber, depending on the variety and color of the peel. Large light green fruits are richer in fiber than small dark green fruits. In addition, avocado is beneficial saturated fat that help reduce cholesterol levels in the blood.
• Asian pear. There are 3.5 g of fiber per 100 g of product. These fruits are rich in vitamins K and C, and also contain potassium and omega-6 fatty acids, which allows them to have beneficial effects on brain function.

• Coconut has a low glycemic index and contains 9 g of fiber per 100 g of fruit. It is rich in manganese, selenium and vitamin B9. Using coconut can reduce the risk of cardiovascular diseases and remove bad cholesterol from the body.
• Figs in fresh form it contains 3 g of dietary fiber, and in dried form - almost 10 g. In addition, the fruit is useful due to potassium, manganese, copper, pantothenic acid and vitamin B6. Figs can strengthen bones and blood vessels, as well as cleanse the kidneys, stomach and intestines of waste and toxins.

• Apple. There are 2.5 g of coarse fibers per 100 g of product. These fruits help rid the body of toxic substances and also help prevent the formation of intestinal cancer. Apples can dull the feeling of hunger for a long time, which is especially important when following a diet.
• Date fruit. A glass of fruit contains about 46% fiber. They help normalize blood glucose and cholesterol levels, and also stabilize the gastrointestinal tract. Dates can be consumed raw or as a dessert.

• Kiwi. 100 g contains 3 g of dietary fiber, 9 g of sugars and 0.3 g of polyunsaturated fat. The fruit helps strengthen the immune system, stimulate collagen production, and improve digestion.
• Banana. This fruit is rich in vitamins B6 and C. The average fruit contains about 3 g of fiber, which can improve colon health and suppress hunger. Unripe bananas contain resistant starch and pectin, which lower blood glucose levels and have a positive effect on heart health.

• Orange contains 2.3 g of fiber per 100 g of fruit. With its help, you can improve the functioning of the gastrointestinal tract and intestinal microflora. Oranges help improve immunity and eliminate cholesterol plaques.
• Persimmon. One fruit contains about 6 g of dietary fiber. It suppresses the feeling of hunger due to the pectin it contains, which controls blood sugar levels.

Calorie to Fiber Ratio

Despite great content fiber, some fruits should not be consumed during the diet. They often have a high glycemic index and contain a lot of sugar, which negatively affects weight. Therefore, before compiling diet menu, it is important to study the ratio of BZHU, calorie content and amount of dietary fiber.

Calorie table for fiber-rich fruits

Since fruits contain carbohydrates in addition to dietary fiber, their consumption should be carefully controlled. When creating a diet, it is important to take into account the amount of carbohydrates in all foods, since excess amounts will lead not only to weight gain, but also to digestive problems.

Subtleties of use

Lack of fiber can lead to general intoxication of the body. In addition, diseases of the gastrointestinal tract may develop, renal failure, hemorrhoids, constipation and even diabetes.

Eating thermally processed coarse fiber will not bring benefits, so they need to be consumed fresh.

Fiber is an essential component of food, but in some cases it is worth reducing its consumption, for example, with individual intolerance or chronic diarrhea. To achieve the benefits of consuming dietary fiber, You need to consult your doctor and create the right menu.

In some cases, high fiber intake may lead to negative consequences, so not all people can add fruit. For example, if you have an ulcer or gastritis, their use should be kept to a minimum. To lose weight while following a fruit diet, you need to create a menu in such a way that the dietary fiber content in it does not exceed 26 g. In this case, it is advisable to eat fruit during snacks, replacing unhealthy foods with them.

It is best to eat fiber-rich fruits half an hour before meals, which will promote a feeling of fullness, thereby reducing the consumption of main dishes.

Coarse dietary fiber is important for normal operation intestines, so they should be included in the daily diet of any person. The bacteria found in such products promote the absorption of vitamins and microelements, and also remove toxic substances from the body.

Watch a video about the incredible benefits of plant fiber and its properties below.