/ 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.

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

Fiber refers to substances that do not dissolve and are not absorbed by the body. At its core, it is ballast that has no nutritional value, but without it the gastrointestinal tract does not function properly, which causes a lot of health problems. That is why gastroenterologists and nutritionists recommend including fiber-rich foods in your diet.

According to its chemical composition, fiber belongs to the polysaccharides that make up the cell walls of all plants. That is why its main sources are herbs, grains and cereals, seeds, vegetables and fruits.

Fiber, often called dietary fiber, is a substance that is indigestible by digestive enzymes. Despite the lack of nutritional and energy value, it is necessary for the proper functioning of the intestines. Without fiber, it is impossible for beneficial intestinal microflora to exist - its surface is considered an ideal environment for their reproduction, and only intestinal bacteria are able to break it down into glucose and other substances.

In the 70s of the last century, it was fashionable to exclude fiber from the diet. However, already in the late 80s it turned out that fans of products without this substance are ten times more likely than “old-fashioned” consumers of dietary fiber to suffer from cancer. Tumors were found not only in the intestines and stomach, but also in other organs.

It turned out that fiber is the very cornerstone that allows you to protect the body from cancer and other dangerous diseases.

Many people call fiber a natural brush for the intestines and a vacuum cleaner for the whole body. It does not enter the bloodstream, since the size of its smallest particles is still larger than nutrient molecules.

Beneficial properties of fiber and its effect on the body

Fiber has a positive effect on all organs and tissues of the human body, although when it enters the digestive tract it is not absorbed into the liquid medium of the body, but undergoes long-term processing by intestinal bacteria and microorganisms. It takes a very long time to completely hydrolyze, and most of the fiber leaves the body in an undigested state. However, this is the whole “salt” - thanks to its special structure and properties, fiber has a diverse positive effect on the human body:

The effect of dietary fiber on the human body

1. Slows down the absorption of glucose in the small intestine, so that after eating there is no sharp increase in blood sugar. Absorption of carbohydrate occurs gradually over a long period of time.
2. Absorbs (absorbs) some fats, including cholesterol, which makes it possible to preserve blood vessels from atherosclerosis and eliminate the risk of excess weight accumulation.
3. Improves intestinal motility, protects it from the adverse effects of toxins and waste, eliminates the development of fermentation processes, and reduces the risk of damage to the intestinal wall. Fiber plays a major role in stool regulation by increasing stool volume.
4. Promotes the growth of colonies of beneficial intestinal microflora. Due to this process, stable immunity is formed, nutrients and vitamins are absorbed by the body in full, and the risk of intestinal and other infections is reduced.

Fiber is also indispensable for the process of weight loss.

Fiber swells in the stomach, making the feeling of fullness come faster and last a long time. This allows you to reduce portion sizes and reduce the number of meals. Consequently, the total caloric content of the diet decreases.

Main types of fiber

Fiber is divided into two main groups - insoluble and soluble fiber. Their features and properties are described in the table:

Fiber group	Substance name	Basic properties, effect on the body
Insoluble	Cellulose	Actively absorbs liquid and creates a feeling of satiety, absorbs toxins and waste, and helps improve peristalsis.
	Hemicellulose	Absorbs liquid, increases the volume of feces, protects the intestines and liver from the influence of toxins. Mechanically removes waste from the intestinal walls, removes toxins, strengthens mucous membranes and regulates the degree of absorption of glucose and fats.
	Lignin	They regulate blood composition, protect the liver and strengthen vascular walls, have an antitumor effect, and activate peristalsis.
Soluble	Pectin	Regulates the absorption of fats and glucose, coats the walls of the stomach and intestines, and reduces inflammatory processes.
	Inulin	It is considered a probiotic, activating the growth of beneficial microflora. Normalizes digestion and activates peristalsis, regulates stool and promotes weight loss.
	Gums and resins	They bind toxins and wastes, neutralize and remove cholesterol and bile acids from the body, and cleanse the blood.

It is not advisable to consume only one type of fiber. For example, soluble fiber protects the intestinal walls from being too exposed to insoluble dietary fiber and prevents them from absorbing too much moisture. Without insoluble dietary fiber, the probiotic properties of soluble fiber are weaker.

What foods contain fiber?

Nutritionists call champions in the content of plant dietary fiber greens, vegetables, fruits, seeds and roots, fruits and berries. Especially a lot of fiber is contained in their shells, and in the pulp it is present in slightly lower concentrations.

You can find out which products contain such substances in large quantities from the tables.

Table No. 1 - fiber in vegetables (g/100 g of product)

Vegetables	Product Name	Amount of fiber
	Boiled spinach	14
	Peas (leaves and grains of milky ripeness)	8,8
	Zucchini and zucchini	6
	Broccoli	5,1
	Brussels sprouts	4,1
	Fresh white cabbage	2,2
	Pickled white cabbage	4,1
	Cauliflower	2,5
	Celery greens and stems	8
	Baked potatoes	3
	Boiled beets	1
	Carrot	1,7
	Tomatoes	1,4
	cucumbers	0,7
	Bulb onions	1,6

Table No. 2 - fiber content in fruits and berries (g/100 g of product)

Fruits	Product Name	Amount of fiber (g)
	Blueberry	8,8
	Dried dried apricots in halves	8,5
	Fresh raspberries	8
	Fresh apricots with pit and skin	8
	Dried plums (prunes)	6
	Fresh pear with skin	5,5
	Banana	3,1
	Fresh strawberries	3
	Fresh apple with peel	4,5
	Avocado	5,6
	Cranberry	8
	Watermelon	2,8
	Fresh cherries	4,5
	Canned pineapple	0,8

Table No. 3 - fiber content in cereals and legumes (g/1 cup of cereal)

Table No. 4 - fiber content in pasta (g/1 cup of product)

Table No. 5 - fiber content in bread (g/1 serving-slice)

Table No. 6 - fiber content in nuts and seeds (g/1 cup of product)

Seeds and nuts	Flax-seed	54
	Chia seeds	110-130
	Peanut	16
	Sunflower seeds	15,2
	Almonds	7,2
	Pistachios	3,6
	Pecans	5,4
	Pumpkin seeds	8,4
	Cashew	6,4
	Walnut kernel	14
	Boiled corn	4
	corn popcorn	2,1

To increase the benefits and meet the body's need for nutrients and vitamins, it is recommended to include foods from each group in your diet daily. This means that the daily menu should contain vegetable dishes, cereal porridge, salads and side dishes from vegetables, nuts, seeds and bread, berry and fruit dishes.

Daily fiber intake: deficiency and excess and their consequences

At the initial stage, the amount of fiber per day should be about 5-15 g. If the digestive system is functioning normally, the daily dose of dietary fiber can be increased by 5-7 g per day until the daily dose reaches the recommended value.

The daily fiber requirement is determined individually, but most nutritionists advise consuming at least 35 g of dietary fiber per day. In this case, the proportion of insoluble fibers should be slightly lower than soluble fibers (ratio 2/3). If before switching to such a diet there was not enough dietary fiber in the diet, it is worth increasing their amount gradually. In this case, you can avoid several problems:

• constipation;
• exacerbation of chronic gastrointestinal diseases;
• flatulence;
• dehydration of the body.

At the initial stage, the amount of fiber per day should be about 5-15 g. If the digestive system is functioning normally, the daily dose of dietary fiber can be increased by 5-7 g per day until the daily dose reaches the recommended value. If you consume a large amount of dietary fiber, the body will need up to 2.5 liters of water daily, because fiber absorbs a lot of liquid, and if it is not enough, constipation can occur.

A lack of dietary fiber in the diet leads to dysbiosis and intestinal dysfunction, general intoxication and decreased immunity, and sometimes to cancer. Too much fiber in the diet is also dangerous. If a large amount of fiber is added to dishes, especially coarse insoluble fiber, there is a possibility of inflammation of the mucous membrane of the stomach and intestines and chronic constipation. Remember, everything needs moderation.

Be sure to read about it

Anyone who monitors their health and strives to maintain a normal figure knows that food should be balanced. Every day, the human body needs carbohydrates, fats, protein, dietary fiber (fiber), acids, etc. While much is known about the benefits of dietary fiber, what properties dietary fiber has is not clear to everyone, because it is not digested by stomach enzymes.

Fiber is an organic fiber belonging to. Their peculiarity is that the substances do not dissolve, but passing through the digestive tract, they absorb all toxins, waste and harmful substances, removing them from the body. It is important to understand which foods contain these organic fibers and what functions they perform.

Beneficial features

Fiber is found in plant foods - fruits, vegetables, cereals, plant leaves, etc. It is invaluable for the intestines; with its help, you can improve bowel movements, cleanse the body, get rid of constipation, but its benefits are not limited to this. You can also highlight the following benefits of consuming this beneficial substance:

• Normalization of cholesterol levels in the blood. Organic fibers help strengthen and increase the elasticity of the walls of blood vessels, which has a beneficial effect on blood pressure and the functioning of the cardiovascular system.
• Sugar control. Foods high in fiber are necessary for people with diabetes, because the active substances slow down the rate of absorption of sugars into the blood.
• Fighting excess weight. When dieting, foods containing fiber should become the basis of the diet. Fiber helps dissolve and remove fat, which is extremely important for weight loss.
• Regulation of intestinal microflora. By consuming foods that contain insoluble substances, you can eliminate problems in the functioning of the gastrointestinal tract, as well as prevent complications of diseases such as hemorrhoids, diverticulitis, and rectal cancer.

People between the ages of 15 and 55 need fiber the most. Then the need is reduced by 10 units. During pregnancy, the amount of foods high in organic fiber should increase as your food intake increases. Vitamin deficiency, anemia, intoxication, excess weight - all this is a reason to add more plant foods to your daily menu.

Norm, excess, deficiency

Based on numerous studies, we can conclude that the body’s daily need for fiber is from 20 to 40 grams. If your menu is incomplete, you need to include foods high in dietary fiber, such as rye bran, in your diet. 100 grams of product contains 44 g of fiber. You can also purchase ready-made mixtures based on it in pharmacies. If the body lacks organic substances, it will let you know, the main thing is to notice the signals in time. Signs of a lack of dietary fiber include:

• unpleasant body odor, indicating that waste and toxins predominate in the body;
• pressure changes and problems with blood vessels;
• exacerbation of chronic diseases;
• rapid weight gain.

Popular wisdom says that everything is good in moderation. Therefore, you should not abuse foods that contain a lot of fiber. An excess of this beneficial substance can lead to unpleasant consequences, such as flatulence, bloating, diarrhea or constipation, nausea and vomiting, impaired motility and intestinal microflora.

The problem with the modern human diet is nutritional imbalance. We eat a lot of sugar, which quickly turns into sugar in the body and settles as fat deposits on the hips, abdomen, sides and internal organs. To adjust the menu, you don’t need to buy pharmaceutical additives and dietary supplements, just increase your consumption of cereals and vegetables, add fiber-rich foods, the list of which can be found below.

What to include in your diet

When composing your daily menu, carefully consider each item, focusing on your own desires, taste preferences and body needs. Almost everyone who is trying to lose weight thinks about foods rich in fiber. You can find out what contains the most dietary fiber by studying this list of foods. Most of the options presented are affordable and are sold in your nearest store.

There is an abundance of coarse fiber in products of exclusively plant origin. Such products have a very beneficial effect on the condition of the body as a whole, regulating the microflora in the intestines.

In other words, coarse fiber refers to fibers from different parts of plants: stems, fruits, leaves, roots. Plants that are low in sugar are higher in fiber. Fiber (or fiber) is considered a complex carbohydrate, the components of which are resistant starch (or cellulose) and non-starch polysaccharides.

Fiber has a very important property, namely it slows down the processes of digestion of proteins, fats, and carbohydrates. This is undoubtedly appreciated by those who decide to get rid of excess weight.

Therefore, many people ask: what foods contain fiber and where is the maximum amount of it? First of all, you should remember that it makes no sense to look for fiber among animal products, since they simply do not contain it. It is found only in plant foods. Which one exactly? A complete list of such products will be presented below.

Types of fiber

There are two types of ballast substance: soluble and insoluble. The diet should contain both types of substances.

Dietary fiber is soluble. Products containing this type of fiber are grains (rye, oats, barley), legumes (beans, legumes, peas, lentils) and individual fruits (apple, peach and quince peels, prunes, avocados, raisins). A distinctive feature of dissolving fibers is their ability to take on a gel-like consistency when exposed to moisture.

A jelly-like substance obtained in this way slows down the movement of the food bolus. In addition, the resulting jelly inhibits the effect of enzymes on carbohydrates and reduces cholesterol in the circulatory system.

Insoluble fiber is found in bran with legumes (both types of fiber), unprocessed grains, seeds, cauliflower, beans, a variety of greens, broccoli, and the top layer of fruits. These fibers, on the contrary, accelerate the passage of food particles through the gastrointestinal system. Their laxative effect is used to prevent constipation. In addition, they stabilize acidity and reduce the risk of developing cancer by restoring microflora.

The two types of nutritional fiber noted are capable of absorbing moisture well and significantly facilitating the work of the large intestine.

In addition, they are also called:

• Cellulose is a type of fiber found in sifted flour, young peas, cucumber peels, apples, carrots, and bran.
• Hemicellulose - this type of coarse fiber must also be added to the diet. Found in beets, Brussels sprouts, and mustard greens.
• Lignin, a type of fiber, significantly reduces the digestibility of other types of fiber. It is most found in cereals, which are eaten for breakfast in the form of porridge, and also in long-stored vegetables and bran.
• Gum - found in dried beans, oats and their derivatives.
• Pectin - found in fruits and vegetables.
• The first two types of nutritional fibers are able to absorb moisture well and significantly facilitate the work of the large intestine.

It has been noted that all types of fiber particularly affect absorption processes. In addition, they impair the absorption of sugar, which is necessary for diabetics.

The body requires approximately 20 g of fibrous food. This volume can be achieved by eating a pound of beans, a kilogram of oatmeal, and 3 kg of cabbage. Naturally, it is difficult to eat such a volume of food even in a day. Therefore, it is possible to compensate for it with another source of fiber - high-fiber bread, of which you only need to eat one hundred grams.

Classification of products by amount of fiber

Considering the fact that products, the composition of which involves soluble and insoluble nutritional fibers, are available in sufficient quantities, they are all divided into several subtypes. The food set with a high fiber content is especially noted.

Whole grains. Whole grain oats contain a variety of soluble fibers called beta-glucans, which are a gluten-like soluble substance. Studies on this type of fiber have shown that they have the ability to reduce the amount of cholesterol in the blood.

Bran. From wheat, oats, soybeans, and rye, bran is one of the excellent sources of fiber. Being a secondary product of flour milling, bran includes up to approximately 40% fiber in its composition. When studying different foods that contain fiber, it is worth highlighting buckwheat. If we compare it with other cereals in terms of dietary fiber, then it contains one and a half or two times more of the latter. One glass of ready-made porridge contains approximately 20% of the daily dose of dietary fiber.

Legumes. Lentils, peas, beans, beans, and groundnuts are another source of fiber, both soluble and insoluble.

Fruits. Every fruit without exception contains pectin. Fruits are a fairly rich source of soluble fiber, which is fermented in the large intestine together with the release of fatty acids. Fruits also contain cellulose and some insoluble fiber, which improve intestinal permeability.

Flaxseeds. Flax seeds are one of the varieties of foods enriched with fiber. A tablespoon of seeds holds approximately 7 g.

Vegetable crops. Vegetables are considered a storehouse of fiber. Among other vegetables, it is better to prefer cabbage, broccoli, spinach, and asparagus.

Products with coarse plant fibers

Particles of food with plant fiber that enter the stomach are not immediately broken down, as usual, but absorb all the unnecessary and unhealthy substances living in the intestines.

If people began to pay more attention to the value of nutritional fiber, then digestive disorders would not arise and there would be no need to resort to the use of medications (which, in addition to having a therapeutic effect, also have a negative effect).

Nutritional fibers are also unique in that they contain silicon. Due to the special properties of silicon, it forms charged particles that have the ability to collect viruses and microorganisms.

In addition, nutritional fibers are also attractive for heavy metals with radionuclides, which they subsequently successfully remove. The ability of fibers to reduce plasma cholesterol, protecting against blood clots, is also noted.

Coarse fiber regulates peristalsis, restoring normal intestinal microflora. These substances help reduce blood pressure and balance insulin and glucose levels. It is advisable to accompany the intake of fibers with a large volume of water. By absorbing water and dissolving, fiber causes satiety.

Fiber, coarse, plant-based, benefits and reviews, in Elena Malysheva’s “live healthy” program

Alimentary fiber. Cellulose. Daily norms.

The magical benefits of fiber

Body chemistry. Cellulose.

If you need to find out the name of foods rich in fiber, then first of all you should consider vegetables and fruits.

The lion's share of all fiber supplied through food is found here.