What foods are high in fiber

fiber

The human intestine is not able to digest fiber, but it is necessary for the normal course of all life processes. It is the fiber that helps to normalize metabolic processes and ensure the proper functioning of the digestive organs, acting as the main source of nutrition for the intestinal microflora. What is this substance and in which fiber products are the most?

What is fiber?

Fiber is called complex carbohydrates that are not absorbed by the body. It is included in the chemical composition of plants and fruits, representing special fibers. Getting into the intestines, fiber starts the mechanism of digestion and forms a favorable environment for the vital activity of beneficial bacteria.

For normal well-being, an adult needs about 30 g of fiber daily, and a child up to 25 g. For athletes and people who constantly expose their bodies to significant physical exertion, the daily fiber intake is higher – up to 40 g. Foods containing many complex carbohydrates are indispensable and for those who are on a diet, help to avoid digestive disorders.

Why is fiber so useful for the body and digestion in particular?

Unlike vitamins and nutrients, fiber is not used by the body as an energy source. But the daily diet of a person must be present foods high in dietary fiber. Fiber has important beneficial properties:

  • removes toxins, reduces the level of bad cholesterol in the blood – dietary fiber acts as an adsorbent, helping to cleanse the body of toxins;
  • causes a prolonged feeling of satiety – foods rich in fiber reduce appetite in the fight against excess weight, increasing the effectiveness of the diet;
  • normalizes digestion – solid fibers improve intestinal motility, stimulate metabolic processes in the body, and prevent constipation;
  • controls blood sugar levels – foods with fiber are digested longer, helping to normalize glucose levels in the body;
  • reduces the risk of developing cancer of the gastrointestinal tract, having antioxidant properties.

 

What foods are high in fiber?

A natural source of fiber is berries, vegetables, and fruits, as well as nuts and cereals. Where is a lot of fiber? Bran is the leader in the amount of dietary fiber since it is made from the outer shell of cereal grains. Another valuable source of fiber is dark chocolate with more than 70% cocoa beans. 100 g of such a product contains up to 11 g of complex carbohydrates and a large number of antioxidants.

 

Fruits and berries

Traditionally, berries and fruits are a natural source of vitamins for humans, but these products also contain fiber. During heat treatment, most of the nutrients break down, so it is recommended to include fresh fruits in your diet.

Berries are often added to desserts and are also consumed as a snack between main meals. A high percentage of fiber is found in raspberries – more than 8 g in 1 cup. From a similar serving of strawberries, you can get 3.5 g of dietary fiber. In 100 g of blackberries, there is more than 5 g of fiber.

What fruits and vegetables are high in fiber? In fresh fruits, most of the hard fibers are in the peel, so they are best eaten unpeeled. The approximate fiber content in 1 fruit for different types of fruits and citrus fruits:

 

Vegetables

Fresh vegetables are considered the most useful – they contain a maximum of vitamins, carbohydrates, and dietary fiber. Vegetables can also be boiled, baked, stewed, or fried – with such processing they lose vitamins but retain most of the fiber.

The first place in terms of the amount of dietary fiber per 100 g of the product is occupied by cauliflower and broccoli – they contain up to 3 g of fiber. A valuable source of complex carbohydrates is carrots, beets, and pumpkins – 100 g of these vegetables contains approximately 2.5 g of fiber. A high percentage of dietary fiber is found in boiled potatoes, especially if boiled and eaten with the peel – up to 3 g of fiber can be obtained from 100 g of such a product.

 

Legumes

Vegetarians and athletes always include legumes in their diet because they contain a high percentage of protein. In addition, legumes are a valuable source of dietary fiber for humans. The highest amount of fiber is found in lentils, chickpeas, and various types of beans – from 11 to 15 g per 1 cup of the product. And a serving of edamame beans or green peas contains 8-9 g of dietary fiber.

 

Cereals and whole grains

Any cereal is made from a certain type of crop. During the production process, the grains of these crops can be crushed or remain whole, which affects the cooking time of the cereal. What cereals are high in fiber? Bulgur and quinoa are the absolute leaders in the number of complex carbohydrates among cereals – 1 cup of the product contains up to 8 g of fiber. Oat flakes, buckwheat, pearl barley, and bran are also rich in fiber – in 1 cup of these cereals, there are about 6-7 g of dietary fiber.

Cooking cereals takes a minimum of time and by combining them with spices, you can get a healthy dish with excellent taste. Most fiber is found in unrefined cereals since unrefined grains are used for their production. The main part of dietary fiber is concentrated in the outer shell of the grain. Polished cereals are made from refined grains, therefore they contain less fiber and are less beneficial for the body.

In addition to cereals, pasta and bread are a source of fiber. Pasta can be made from regular and durum wheat. In the second case, one serving of the product will contain about 4 g of dietary fiber. Among bakery products, the most useful are those made from whole grains – in a small slice of such bread there is about 2 g of dietary fiber.

Nuts and seeds

Seeds are also a source of complex carbohydrates. They can be introduced into your diet as an additive to various dishes or eaten between main meals. A high percentage of fiber is found in ordinary sunflower seeds – more than 14 g in 1 cup of the product. A similar serving of pumpkin seeds contains about 9 g of dietary fiber.

Various types of nuts are valuable sources of fiber. But you need to introduce them into your diet with caution since the product contains a lot of calories. There are varying amounts of solid fiber in 1 cup of nuts:

Conclusion

Knowing which foods have fiber, you can make a healthy and balanced diet. Dietary fiber is necessary for normal health helps to normalize metabolism and ensures the full functioning of the digestive system. When eating foods containing a high percentage of fiber, you need to comply with the norm and drink plenty of water to avoid bloating.

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