List of high fiber foods. Daily requirement for fiber

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Fiber in the 70-80s of the last century in scientific papers was often called a ballast substance, since it does not carry energy value for the body. However, later it was found that dietary fiber (another name for fiber) has a specific effect on the functioning of the intestines: they improve motility, promote the removal of toxins, and so on. Today, a list of high-fiber foods is always at hand for those who strive to lead a he althy lifestyle.

Useful ballast

Dietary fiber is that part of the food that is not digested by the secrets of the human gastrointestinal tract. This property makes them practically useless in terms of replenishing the energy reserves of the body. At the same time, thanks to him, foods rich in fiber (table below) are able to stimulate intestinal activity. The benefits of dietary fiber also include:

• stimulation of bile secretion;
• removal of excess cholesterol;
• cleansing the body of toxins;
• creating a feeling of satiety.

Disease Control Helper

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

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

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

Two types of fiber

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

• pectin;
• gum;
• dextran;
• aragozu.

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

• pulp;
• hemicellulose;
• lignin.

List of high fiber foods

Ballast substances are rich in plant foods. The content of fiber in the peel of fresh fruit is much higher than the amount in the pulp. This rule also applies to cereals: brown rice, whole grains include several times more dietary fiber than industrially processed ones. Useful for digestion and dried fruits: raisins, dried apricots, prunes, apricots. Fiber-rich vegetables are Brussels sprouts, white cabbage, beets, carrots, potatoes, and tomatoes. A variety of nuts, sunflower or pumpkin seeds, mushrooms and berries can also be used as a source of dietary fiber.

Today, you can find any fiber-rich foods on store shelves (a table showing the amount of dietary fiber per 100 grams of product is given below). One of the favorites for this parameter is bran. In terms of fiber, they are significantly superior to many other products.

List of high fiber foods

Products	Contentsfiber (g/100 g)	Products	Fiber content (g/100g)
Grains		Beans
Unpeeled rice	5	Boiled peas	5
White Rice	1	String beans	16
Coarse flour	9	Shuted peas	23
Bran	40	Lentils	12
Dried fruits, nuts		Beans	25
Coconut	24	Vegetables and herbs
Almonds	14	Cabbage	2
Figs	18	Carrots	2, 4
Dried apricots	18	Parsley, dill, lettuce	2
Dried apples	14, 9	Radishes	3
Raisins	7	Fried mushrooms	6, 8
Dates	9	Boiled beets	3
Peanuts	8	Tomatoes	1, 4
Fruits, berries
Apples with peel	3	Oranges	2, 2
Kiwi	3, 8	Apricots	2, 1
Pears with skins	3	Blackcurrant	4, 8
Peaches	2	Raspberries	8

Daily requirement

Specialists indicate that a person needs to consume 25-40 g of fiber daily. The daily rate varies depending on the age of the person and the condition of his body. The recommended amount for women is 25 g per day, for men - 40 g. After the age of 50, gastroenterologists advise reducing the amount of fiber consumed, since older people often experience a decrease in intestinal motor function.

Expert consultation needed

Today, fiber can be bought at a pharmacy in the form of special preparations containing soluble and insoluble dietary fiber. They allow you to quickly fill the body's need for ballast substances. However, you should not, having learned about the benefits of dietary fiber, immediately run to the store. Special preparations, as well as fruits, cereals and vegetables rich in fiber, can be both beneficial and harmful. Therefore, gastroenterologists and nutritionists recommend gradually introducing meals with high-fiber ingredients into the diet.

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

• diseases accompanied by inflammation of the mucous membrane of the stomach and intestines;
• acute infectious diseases;
• poor circulation.

Grapefruit, apple, cabbage, tomatoes, strawberries, cereals, bran and other foods high in fiber when excessiveuse can backfire:

• bloating and gas;
• development of fermentation processes in the intestines;
• impaired absorption of vitamins and other nutrients.

Don't drastically change your usual menu

Sometimes girls who learn about the benefits of dietary fiber and study the list of foods rich in fiber, immediately switch to a new diet. Often such a radical change in the menu leads to the unpleasant consequences mentioned above: bloating and increased gas formation. A gradual increase in the amount of fiber in the diet will help to avoid such incidents. The proportion of foods rich in dietary fiber is slowly increased every day. An indispensable part of the process is careful observation of the reaction of the body.

How to get more fiber in your diet

There are almost no dietary fibers in products made from premium flour, in oils of animal and vegetable origin, in fruit and vegetable juices, in all kinds of confectionery, in meat and fish, and so on. It is not necessary to immediately and permanently abandon these foods in favor of those rich in fiber. Instead of many of them, you can use similar, but more "alive". It is not difficult to gradually replace white bread with rye bread, and whole grain flour of the highest grade. Instead of juices (we are talking about freshly squeezed), you can cook today's popular smoothies. Sliced pumpkin, carrot and apple are great options for this cocktail.

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

Minimum processing - maximum result

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

Careful selection

Today it is easy to find fresh vegetables and fruits in the store both in winter and in summer. However, it is worth remembering that not all of them are equally useful. Pineapples, oranges, mangoes and the same avocados have a wonderful composition at first glance, but it is better to give preference to local and seasonal vegetables and fruits. Exotic dishes are brought to us from afar, and often various chemical compounds are used to keep them attractive. And in the absence of harmful substances, the usefulness of overseas products is lower than that of local ones, since they are often picked immature, when the fruits have not yet had time to pick up.strength, filled with useful substances. Of course, you can include them in the diet, but you should carefully choose the supplier. Substances used to preserve food can cause allergies and disrupt the stomach or intestines. In a word, in the pursuit of fiber, one should not forget about other needs of the body.

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

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