Fiber in food. Correct consumption of bran

Low fiber diet restricts fiber and other products that are difficult to digest. The fiber consists of a vegetable material that the body cannot fully digest. The residue is undigested food, mainly the fiber that is a chair. Low-content diet with low content will help reduce the amount of untapped food, therefore, reduce the intestinal volume and the number of stool.

Health experts recommend a low fiber diet or a low fiber diet to some operations. Low-content diet is usually carried out for a short duration. You should always consult a nutritionist to plan a low fiber diet. Due to the absorption of nutrients, you may have to include vitamins in your diet.

Fiber Low Diet

• The role of exercise
• Dos etiquette
• Questions and answers

Low Type Diet Example Menu

Time what is

Early morning	1 Warm water with honey and lemon Tea or coffee without caffeine
Breakfast	Scrambled eggs with 1 white bread sliced Vegetable or fruit juice
Dinner	Fried or baked chicken Vegetable salad (peeled and toasted) Baked fish (remove bones) with asparagus and green beans
POST lunch	1 cup melon 1 cup of degreased yogurt Fresh fruit juice
Evening snack	Flour cookies Flour crackers and jelly Salted flour biscuits
Dinner	White rice with fried chicken and vegetables Fried beef Pasta

Fiber Low Diet Product List

Low-content diet with fiber limits fiber consumption and several other important nutrients. Consequently, you should not look at this diet as a long-term solution to your symptoms. As a rule, you need to stay away from whole grains, nuts and seeds, because they are full of fiber. Nevertheless, there are many other products that you can enjoy as part of your diet.

1. Grain

• White rice, sophisticated pasta and noodles
• Boiled cereals
• Cold flakes such as cornflakes
• Bread and crackers from refined white flour

2. Fruits and vegetables

Usually the skin and fibrous fruit seeds. Consequently, you should clean the skin and avoid seeds to enjoy a soft fiber low diet. Below is a list of fruits and vegetables that you can include in your low fiber diet:

• SPARZI TIPS
• green beans
• mushrooms
• Spinach
• Squash without seeds
• pumpkin
• Potatoes without skin
• Ripe banana
• Cantaloupe
• Avocado
• Canned pears without leather and seeds

3. Dairy products

You can consume milk and other dairy products, but in moderate quantities. However, if you suffer from lactose intolerance, you should stay away from milk and other dairy products.

4. Meat

Good news about a low-power dieting is that there are no restrictions on meat and poultry consumption. You can eat beef, chicken, lamb and pork, if they are soft, gentle and thin.

5. Fats, seasonings and sauces

You can eat the following as part of your low fiber diet:

• Margarine
• Butter
• oil
• Ketchup
• Mayonnaise
• Sour cream
• Soy sauce
• Flavoring

You can also have simple cakes, cookies, pudding, custard, pretzels with salt, solid candy, ice cream and Eskimos. If we are talking about drinks, you should look at coffee without caffeine and soda. Caffeine can irritate your stomach. You can also drink fresh vegetable juices. However, do not forget to pull them before consumption.

Products to avoid

There are certain products that must be completely eliminated from your diet when you follow a low-tier diet. These products include the following:

• nuts
• Seeds
• Raw fruits and dried fruits
• Wholegrain and whole grain products
• Beans and lentils
• Vegetables rich in fiber, such as broccoli, peas and brussels
• Pickles
• Cheeses with fruits, nuts and seeds
• Popcorn
• Fruit juices with flesh
• olives
• Sauerkraut
• Peanut butter
• Saves

Low fiber diet recipe

Baked fish with asparagus and green beans

What you need

• Salmon fillets
• 5 Soviets asparagus
• 6 green beans
• 2 tablespoons of olive oil
• 1 tablespoon of lemon juice
• 1 thyme stem
• 1 Teas Spoon Oil
• Salt and pepper

How to cook

1. Marine fish salt, pepper and lemon juice for 10 minutes.
2. Wash vegetables and remove the inedible parts and drop into a bowl.
3. Add olive oil, oil, salt and pepper into a bowl and mix well.
4. In the baking tray, lay the fish, cut the oil slightly and bake at 180 ° C for 5 minutes.
5. Remove the baking sheet and add vegetables. Bake another 5 minutes.

Vegetarian alternative

If you do not want to eat meat, you can use mashed potatoes (purified).

The role of exercise

Regular exercise will keep you in active condition, strengthen the muscles and strengthen your bones. Try to turn on at least 20 minutes of workout in your routine. Walking, dropping, jogging, workout on the stairs, racing on the ropes, cycling and yoga.

The use of a low-tier diet

• Filmed for people suffering from inflammatory bowel diseases, such as ulcerative colitis and Crohn's disease.
• Soothes the stomach and prevents the bloating, diarrhea and gastric cramps.
• More nutrients are absorbed because the transit time in the intestine increases.

Side Effects Low Fiber Diet

• May cause power deficit, which can lead to a number of health problems.
• Since fiber helps mobilize fat, low-content diet can lead to weight gain.

Low fiber diet can help soothe the intestinal walls and help you feel better. Check the contents of the fiber before buying vegetables, fruits and grains. Follow the diet with a low content of fiber, only if your doctor advises you to do it. If you experience pain in the stomach, even after a low fiber diet, consult a doctor immediately. In addition, staying on a low-content diet can lead to nutrient deficit. Therefore, you must take intense fruit and vegetable juices together with multivitamin additives.

Questions and answers

• How many fibers are present in a low fiber diet?

About 1 gram of fiber per serving is allowed for people suffering from inflammatory bowel diseases, such as ulcerative colitis and Crohn's disease.

• Can I have chocolate with a low fiber diet?

Yes, you can eat chocolate, following a low fiber diet. However, you cannot have chocolate containing nuts.

• Should I follow a diet with low fiber in front of colonoscopy?

The colonoscopy is a procedure to look at any inflammation, bleeding, ulceration, cancer and polyps on the lining of the colon. Since food products with high fiber content are difficult to digest and can cause inflammation on the walls of the colon, it is recommended to carry out a diet with a low content of fiber to colonoscopy.

• Should I follow a low-fiber diet if I have a diverticulit?

Small pockets or bags formed on the intestinal lining can sometimes become infected and inflamed. This condition is known as diverticulitis. Your doctor can recommend you to be on a low fiber diet for some time to reduce the intestinal volume (high fiber diet causes an increase in the intestinal volume), and the infection heals. Observe the opinion of your doctor before follow a diet with low fiber.

• Should I follow a diet with a low content of fiber if I have a ulcerative colitis?

When the lining of the colon becomes ulcerated, it causes diarrhea and severe pain. To calm the walls of the colon, a low-content diet can be recommended by a doctor. Consult your doctor to find out the cause of abdominal pain and diarrhea before starting to follow a low-fiber diet.

• Is the diet with low fiber causes a constipation?

While on a low-content diet with a low tissue content, you have less intestinal volume, and your intestinal walls need additional motion and energy for the intestinal motion. This can lead to constipation. If you have an inflammatory bowel disease, the only way to avoid constipation is a sufficient amount of water during the day.

• Can I drink alcohol during a low fiber diet?

Not. Alcohol increases the peristaltic intestinal motion and causes more inflammation. Alcohol consumption will be only more irritating the intestinal walls.

Welcomes good health!

What is a fiber and in which products it is contained, you can find out by reading our article. The fiber is nothing like, a unique type of food fiber, which is transformed into the stomach into the sucrose molecules, and without decomposing, are derived from the body. The fiber must be a mandatory component of our diet. An adult man needs to eat about 20-30 daily, but at least 15 grams of fiber. If a person is engaged in severe physical labor or is fond of sports, the need for its body in fiber rises to 40 grams per day.

Sources of fiber - familiar food and artificially synthesized food additives (dietary supplements). The daily tissue consumption rate is better divided into several meals. For the absorption of fiber, several factors affect the body: this is the overall health, and the quality of products, and the method of their preparation (during thermal processing of the fiber softened, and it is easier to absorb her body).

The benefits and harm of the fiber in nutrition

The diet of modern people includes little products rich in rich fibers. We are increasingly preferred to eat somewhere outside the house (fast food), ready-made frozen products and restaurant dinners, forgetting about vegetables and fruits. Meanwhile, the deficiency of the fiber obtained from natural food will not help to fill even the highest quality food additives.

Overweight, diseases of the cardiovascular system and is the deplorable outcome of the wrong power with a low content of coarse fibers. The fiber stimulates digestion and intestinal peristaltics - the body easier to remove undigested food remnants when the fiber is in the diet. When it lack in the intestine, fermentation processes begin, which leads to constipation and meteorism.

However, it is important for the health of the body to eat diverse and at the same time moderately. Too much rough fiber in nutrition interferes with the assimilation of other beneficial substances from food. Finding into the digestive system, the fiber has an increase in the size of a minimum of two times. Some products containing fiber (for example, bran) are capable of increased 5 times.

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The minimum consequences for the body to which the uncontrolled use of coarse fibers - disorders in the work of the tract and swelling of the abdomen. If you decide to enrich your daily diet with high fiber content, start doing it gradually, start with small portions and gradually bring the fiber consumption to normal.

Although the fiber is digested and slowly absorbed, it is difficult to overestimate its benefit for our body:

• it normalizes the work of the LTK;
• supports intestinal microflora than contributes to an increase in its peristaltic;
• promotes weight loss, as it slows down the absorption of proteins, fats and carbohydrates;
• helps cleansing the intestines from slags and toxins;
• helps to remove harmful substances and heavy metals from the body;
• prevents diseases of the cardiovascular system and diabetes.

The main types and characteristics of fiber

The fiber is divided into two types:

1. Soluble - relatively gently affects the digestive organs, in the intestine turns into a viscous gel substance, which slows down the absorption of food and reduces. The soluble fiber is contained in products such as: carrots, apples, broccoli cabbage and white-baked, citrus fruits, coarse grinding flour, cereal crops (oats, barley and rye), legumes (peas, beans, lentils), various berries, sunflower seeds ).
2. Insoluble fiber has reverse action - it swells when entering the stomach and intestines, thereby speeding up the passage of food on the gastrointestinal tract. This is precisely the mild laxative effect of fiber. In addition, insoluble fiber restores the intestinal microflora and normalizes the operation of the gastrointestinal tract. Insoluble fiber is contained in bran, leguminous crops, peel of vegetables and fruits, shells of cereal plants, nuts and seeds).

If we consider the varieties of fiber in more detail, the following types can be distinguished:

1. pectines (intercellular carbohydrates),
2. comedy (walls and seeds of tropical plants),
3. cellulose (walls of vegetable cells),
4. mucus (plant seeds and algae),
5. hemiecellulose,
6. lignin.

Video

What products contain fiber (table)?

Each person who takes care of his health, should know the products rich in fiber to include them in their diet. In general, it can be said that the fiber is rich in plants, their leaves, fruits, stems, tubers and roots. Sources of plant tissue content - cereals, vegetables and fruits, berries and nuts.

To the products, the richest tissue, can be attributed:

• buckwheat camp;
• oatmeal;
• whole grain bread and bakery products with bran.

In order for you to make it more convenient to plan your daily diet and compile a list of purchases, we have compiled a convenient table. Now you will know which products contain a lot of fiber. You can print the table and hang in the kitchen, as well as it is convenient to take it with you during the shopping trip.

Food rich in vegetable fiber	List of high fiber products
Grass and cereal products contain most fiber	Bread from whole grain flour and bread with bran, macaroni from whole grain flour, oats, brown (crude) rice.
Vegetables	Beets, avocado, white cabbage, colored, broccoli and brussels, corn, carrots, podlock beans, celery root, onion, pepper Bulgarian, green peas, potatoes with peel, potatoes. Batt, pumpkin, tomatoes, zucchini and eggplants.
Bean culture	Beans, lentils, soybeans.
Nuts and seeds	Almonds, cashews, walnuts, hazelnuts, peanuts, pistachios, pumpkin seeds and sunflower.
Fruits	Apples, dried fruits (kuraga, raisins, prunes, dates), apricots, bananas, melons, graphrutes, peaches, oranges, pears, plums, raspberry, strawberry.
Greens	Salad leaves, parsley, dill, green, fennel, asparagus, celery, spinach.

There are products in which coarse fibers are not contained. These include all food of animal origin: meat and fish, lactic and fermented products and cheeses. Such products are not related to fiber.

If you want to get maximum health benefit from fiber, try to use it simultaneously with products containing beta-carotes, vitamins E and C. Try to get fiber from a variety of sources, let all products contain this substance are present in your diet. The fiber is contraindicated by babies and people with gastrointestinal diseases. The fiber is an indispensable component of modern healthy nutrition. Regularly include it in your diet, and soon you will notice the improvement of health status.

The fiber is ballast (transit) substances or nutritional rich fibers related to nutrients. But as such it does not have a nutritional value for the human body, supporting the normal work of the intestines and withdrawing toxins, slags from the body. It is one of the recognized means for weight loss.

Useful properties of fiber for the body

The useful properties of fiber for the human body are very much, we will list only the main one:

• reduces the risk of cardiovascular diseases, as it reduces cholesterol. Food rich in fiber always contains more potassium and magnesium, which positively affect the heart;
• helps to reduce the concentration of glucose in the blood and thereby prevents the possibility of such a disease as diabetes;
• cleans the human body from slags, minimizes the time of finding products in the gastrointestinal tract.
• positively affects the work of the intestine and contributes to the establishment of the intestinal microflora;
• it does not contribute to overeating, as it causes a sense of saturation (satiety), which allows it to effectively use in diets for weight loss;
• prevents the organism poisoning by harmful and toxic substances that fall with food;
• makes better metabolism in the body;
• minimizes the risk of cancer tumors.

Which products contain fiber

The fiber is the base of the cell walls of fruits, berries and vegetables. It is contained 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	The content of fiber per 100 grams of the product (in grams)	% of the daytime
Wheat bran	44,6	100
	28,3	100
Dried apricots	18	55
Soya beans	14,5	50
Beans.	13,4	48
Lentil	12,5	46
Nut.	10,9	31
White bread	10,7	32
Raisins	10,6	31
Pistachii	10,3	31
Prunes	10	30
Peanut raw	9,1	25
Sweet corn	8,3	28
Almond raw	8	28
Walnuts	7,7	25
Oatmeal "Hercules"	7	25
Dried dongs	7	25
Whole wheat bread	7	25
Rye bread	6,8	22
Avocado	6,7	21
Green peas	6,5	21
Grook Cropa (boiled)	6	21
Sunflower seeds	6	21
Brussels Cabbage (Jarny)	5,2	16
Pumpkin seeds	5,2	16
Raspberries	5	16
Buckle of the nucleus (boiled)	4,7	14
Pasta (solid wheat varieties)	4,7	14
Stroke beans (stew)	4,4	13
Broccoli (boiled)	4,3	13
Cashew raw	4,3	13
Pumpkin (boiled)	4,2	13
Onions (Fresh)	4	12
Beet (boiled)	4	12
Apple with leather	4	12
Pears with peel	3,8	10
White Cabbage (Fresh)	3,5	10
Carrot (Fresh)	3,4	10
Orange	3,2	10
Potatoes "in Mundire"	3,2	10
Apricots	3,1	10
Cauliflower (boiled, stew)	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 products containing fiber is far from complete, here you can also take spinach, Beijing cabbage, batt, tomatoes, zucchini, plum, melon, grapes, white rice and other products, but the contents of the fiber is already less than 1.5 grams per 100 grams of the product .

Zucchini, despite the small contents in them, fiber, only 0.3 grams per 100 grams of the product, possess an attractive property for weight loss. This is a small calorieness, 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 have a positive effect on the mucous stomach and esophagus, enveloping them and removing inflammatory processes, improving motor and secretory functions.

According to the arguments of nutritionists, the daily rate for an adult fiber is from 25 to 30 grams.

In which products contains fiber in the largest quantities?

The record holders on the content of fiber are bran wheat, flax seeds, dried, bean crops and pistachios.

The healing force of wheat bran is known for a long time. Hippocrat and Avicenna recommended bran and bread baked from whole grain flour and cereal porridges, who had many problems with digestion and intestines. Brasubi are used as a prophylactic effect on cancer.

Because of the large content of fiber, falling into the intestines, bran absorb more water than other products and moving further on the colon and intestines clean it. Therefore, they are indispensable for constipation. The fiber absorbs as a sponge of slags and toxins, withdrawing them from the body, due to precisely, harmful substances do not interact from the intestinal mucosa, minimizing the risk of the intestinal oncology and hemorrhoids. In addition, the use of bran is still prevention and treatment of dysbacteriosis. Since the intestinal microflora is being built. When using patients with bran in food, it turns out a beneficial effect on the process of biliary release and excavation of cholesterol. Thus, bran are shown in diseases of the liver and diseases of the gallbladder, with the disorder of the biliary tract, a biliary disease, as well as they are an indispensable means for weight loss.

Eating bran is settling the activities of the heart system of the body, due to purification of vessels from cholesterol and atherosclerotic plaques. Wheat bran besides fiber contain potassium, magnesium, vitamin B1, which makes them full nutrition in diets. People who regularly use wheat bran are less likely to meet such diseases such as myocardial infarction and stroke, arrhythmia, blood flow disorders, atherosclerosis, tachycardia.

For diets, products containing fiber are indispensable. Due to the fact that the fiber worsens the absorption of carbohydrates, and blood glucose, this product is very useful for people with diabetes mellitus. Also, the fiber contributes to the reduction of the use of the number of insulin-containing drugs.

The flax seed is used in the form of infusions, which are excellent not only for eating, but also for rinsing the mouth with gum disease, to relieve inflammation and treatment of throat diseases. The fiber located in the flax seed is an excellent means to combat hoarseness and dry cough. It is also like a fiber in bran treats the gastrointestinal mucosa, removing its inflammatory processes. And flax infusion is also an indispensable agent in diet diet. Infusion drink warm.

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

Despite the high value of this product in flax seeds there are many contraindications, it is:

• lactation periods and pregnancy;
• fiber uterus, endomitria and polycystosis;
• predisposition to the oncological diseases of the prostate (due to the content in flax seeds of alpha-linolenic acid);
• the presence of urolithiasis;
• inflammatory bowel diseases.

Types of fiber

The fiber is divided into completely different types of properties, such as:

• soluble - contained in legumes (lentils, black beans, peas, white and red beans), grain crops (barley, rye, oats) and in some fruits (prunes, avocado, raisins, bananas, peaches, apples, quince);
• insoluble - here refer to the first bran, legumes, raw grains, seeds, nuts, podlock beans, broccoli cabbage and color, vegetable peel and fruit, greens.

Soluble fiber or if more precisely food fibers (by chemical composition of hemicellulose, gums or gum, pectin) are converted to the intestine to a viscous gel that makes slow food and treat carbohydrates, and also reduces cholesterol.

Insoluble fiber (by chemical composition of hemicellulose, cellulose, lignin, protopectin), vice versa speeds up the promotion of the eaten through the gastrointestinal tract, has a laxative action. Normalizes the pH in the colon (restores the microflora) and reduces the risk of cancer in cancer.

Fiber as the basis of diet for weight loss

Slimming fiber - the basis of many diets. As mentioned above, the fiber not only reduces cholesterol, but also reduces sugar, thereby preventing obesity and contributing to weight loss. The process of slimming based on fiber is as follows: the food is rich in the fiber in the stomach increases in the amount, because of this, a person sitting on a diet faster satisfied and does not want to eat. In this case, the intestine is cleaned of slags and toxins. Among other things, the fiber has a beneficial effect on the development of positive microflora in the intestine of a person, which directly affects health and beauty.

Consumption of fiber should not be immediately large, an increase in the dose from the usual diet should be gradually.

With a diet for weight loss using fiber, great water consumption is necessary.

Morning is best to start with wholegrain porridge.

In the diet, a fiber diet must certainly be legumes, vegetables and fruits.

In porridge you can add nuts, fruits, fresh berries and dried fruits.

Many do not clean vegetables, but eat them with the skin, thinking that they destroy the fiber, this is an erroneous opinion, clean vegetables and fruits and need.

In diets based on fiber, it is impossible to do without whole grain pile, this is the basis of the infection of fiber to our body.

As a dessert, there should be no cookies and baking, but fresh fruit.

Circles in their kitchen should pay special attention, they must be from whole grain.

These are competent, do not abuse fat and harmful food, eat more vegetables, fruits, greenery and health problems for a long time.

The fiber is an important component of any healthy diet. The fiber is contained only in vegetable food (grain, fruits and vegetables) and increases the mass of our food, allowing the digestive system easier to move the digested food. Regular consumption of sufficient fiber prevents the occurrence of constipation and certain types of cancer (intestinal cancer and rectal cancer). However, with diseases such as diverticulitis and chronic diarrhea, a patient can be assigned a diet with a small content of fiber. In addition, some people suffer from fiber intolerance and its too much quantity can lead to discomfort in the stomach and to diarrhea. Follow the diet with a low content of fiber prescribed by the doctor to learn the disorder of the gastrointestinal tract and feel much better.

Steps

Avoid high fiber products

Consume fiber less than recommended norm. If the fiber does not affect your health or causes some discomfort, you may need to start consuming less fiber than recommended by the average healthy person.

Minimize the amount of fiber in food and snacks. The fiber is contained in a number of products, among which are grain, fruits, vegetables and legumes. Reducing the amount of fiber in food and snacks will reduce the overall consumption and may help get rid of the symptoms of the disorder of the gastrointestinal tract.

• Prefer fruits with low tissue content or remove fibrous pieces of fruit. For example, eat apple puree, not an apple itself, since the peel contains a large amount of fiber, or drink 200 ml of juice daily. Fitting fruits with low content of fiber include: canned fruits, boiled fruits and fruits without peel or peel.
• Prefer vegetables with low tissue content or remove the fibrous parts of the vegetable. For example, remove the peel from potatoes or remove zucchini seeds. Low-content vegetables include canned vegetables, boiled and very soft vegetables, vegetables without seeds and 100% vegetable juice.
• Prefer the grain with low fiber. Avoid products, 100% consisting of solid grains, as they have enough fiber in them. An example of cereals with low fiber content are: white rice, white bread, semolina or rice cereals, as well as pasta.

1. Reduce the consumption of insoluble fiber. There are two types of fiber - soluble and insoluble. The insoluble fiber is sometimes called "hard food", since its main task is to accelerate digestion.

2. Minimize the consumption of products enriched with fiber. Many food companies are now added fiber to various goods to increase its consumption. The fiber can be added to products in which it usually contains a very small amount. You, in turn, must reduce the consumption of such products to a minimum. Examples of products from which you should refuse are:

   • Orange juice with pulp and adding fiber
   • Artificial sweeteners with the addition of fiber
   • Yogurt with the addition of fiber
   • Soybean milk with adding fiber
   • Granola or Bread with the addition of fiber (before adding additional fiber, the initial fiber content in these products is small)

3. Stop consumption of food additives with fiber. There is a wide variety of nutritional supplements that can increase the overall intake of fiber. But if the fiber harms your health, you should stop taking such additives.

   • Stop taking preparations for thinning chairs and rigs containing added fiber.
   • Do not take vitamins and fiber capsules.
   • Do not add chopped fiber or husk of plantain seeds in food or drinks.

4. Make a food reception plan. Compilation of a plan will help you plan all meals and snacks per day and provide a common scheme that you will stick throughout the week.

   • Calculate how much fiber will be contained in each meal or snack, as well as its total consumption per day.
   • The power plan will allow you to change dishes, replace or remove products so that you do not eat more fiber than you should.
   • Spend time to plan your meals and snacks for all week. Include all products and snacks in this plan that you usually eat every day. If necessary, make such plans for the next weeks.

Return of fiber in the diet

1. Consult your doctor. Quite often, people begin to lead a diet with low fiber from medical reasons. Before you sit on a diet with a high content of fiber or return to the consumption of high-content products, you should necessarily take advice from a doctor.

   • Your doctor will inform you about specific deadlines for which products with fiber should be returned, or will tell about the restrictions of its consumption.
   • Be sure to ask him about what kinds of fiber you can eat, as you should return the fiber to your area and what long-term prospects await you.
   • Do not forget that every time you add or take a large amount of fiber, you will most likely experience changes in the intestine, like blinking or constipation.

Products rich in fiber, have a beneficial effect on the health of the whole organism, since they depends on the intestinal microflora. The tissue, the so-called ballast substances - a complex carbohydrate, which includes non-starch polysaccharides, stable starch and / or cellulose.

In other words, these are fibers contained in plants, namely in stems, roots, fruits, leaves and stems. Most often, such substances are found in plant vegetable products, combining with other useful substances. One of the main properties of the fiber is to slow down the absorption of proteins, fats and carbohydrates, which is very useful when losing weight and excess body weight set. Many are wondering what products contains fiber? Responding to him, it is necessary to remember that there are no products in animal products of this substance, it is contained only in vegetable products.

Which products contain fiber

Ballast substances are divided into two types: soluble and insoluble. In the diet must be attended by both types.

Soluble food fibers. Products containing a fiber of this type: cereals (rye, barley, oats), legumes (lentils, beans, beans, peas), as well as some fruits (avocado, prunes, raisins, apples, peaches and quince). The characteristic difference of soluble fibers is their conversion in the intestine to a viscous gel when in contact with water. The jelly-shaped substance formed in this way contributes to the slowdown in the promotion of food content. In addition, the resulting gel inhibits the enzyme treatment of carbohydrates and lowers cholesterol levels in the blood;

Insoluble substances are contained in bran, raw grain, legumes (both types of fibers), seeds, nuts, cauliflower, podlock beans, greens, broccoli, fruit peel. These fibers, on the contrary, accelerate the passage of edible content through the gastrointestinal tract. Having a relaxing effect, they are used to prevent constipation. In addition, they normalize acidity and reduce the risk of oncological diseases, and also restore the microflora.

Contents in the main products rich in fiber

Taking into account the fact that products containing soluble and insoluble food fibers are very much, several groups can be distinguished. So, products with high tissue content:

Whole grains

In whole oatmeal, there are many soluble fibers, which are called beta-glucan. This adhesive soluble substance. The studies have proven that this type of fibers reduces blood cholesterol.

Bran

Bran (wheat, oat, soy, rye) is an excellent source of fiber. Being a by-product of flourishing production, bran contain up to 30-40% of food fibers.

Studying which products contain fiber, you need to mark buckwheat. Compared to the rest of the croups, insoluble food fibers in buckwheat more than 1.5-2 times. In one cup of finished porridge, there is about 20% of the daily nutritional fiber.

Bean

Peas, lentils, beans, beans and earthwool are excellent sources of fibers, both soluble and non-soluble.

Fruits

Pectin is contained in all fruits. This is a good source of soluble fibers, which are fermented in a thick intestine with the simultaneous formation of fatty acids. Also in fruit contains cellulose and some insoluble fibers that promotes intestinal passability.

Vegetable crops

Vegetables - products with high tissue content. Preference is worth paying cabbage, spinach, broccoli and asparagus.

Flax seeds

If you are interested in which products a lot of fiber, then flax seeds are one of them. In the tablespoon contained about 7 g.

What products contain coarse green fiber

Herbal fiber and products containing it, getting into the stomach, are not split as usual, but begin to absorb all harmful and unnecessary substances that are in the intestine. If more people paid attention to the benefit of dietary fiber, then some digestive problems could be solved without the use of specialized drugs, which are also negative, other than positive effects. The uniqueness of the dietary fiber lies in the fact that they contain silicon. At the expense of its properties, silicon forms charged particles capable of gluing microorganisms and viruses. In addition, dietary fibers are attracted and removed heavy metals and radionuclides from the body. And they are able to reduce the concentration of cholesterol in plasma, preventing the occurrence of thrombus. Rough fiber in products perfectly stimulates intestinal peristalsis and leads to an intestinal microflora. These substances are able to reduce pressure, align the level of glucose and insulin. The use of fibers must be accompanied by plentiful drinking water. Accumulating water and swelling in the intestines, they give a feeling of satiety. For the optimal volume of dietary fibers in the diet, you need to know which products more fiber.

But the substance must be introduced into the diet gradually, not allowing side effects. Experts recommend daily to use 20-30 g of fiber, in which products it is much, is told on.

List: what products are rich in high tissue content

Considering the fiber content in products, special attention should be paid to vegetables, since they should be a lion's share of the diet. At the same time, the amount does not change from the cooking method, be it boiled, cooked for a pair or stewed vegetable.

Name	number	Fiber in grams
Broccoli	1 cup	4,5
Brussels sprouts	1 cup	2,84
Side Chow (Chinese Cabbage)	1 cup	2,76
Fresh mushrooms	100 g	from 0.7 to 2.3
Dried mushrooms	100 g	from 19.8 to 24.5
Cabbage	1 cup	4,2
Cauliflower	1 cup	3,43
Kale	1 cup	7,2
Green beans	1 cup	3,95
Peas	1 cup	8,84
Corn air	1 cup	1,2
Potatoes "in Mundire"	1 middle piece	4,8
Carrot	1 middle piece	2
A tomato	1 Middle	1
Parsley	100 g	1,5
Green onion	1 cup	2,88
Bulb onions	100 g	0,7
Cucumbers	100 g	0,5
Celery	1 Stem	1,02
Beet	1 cup	2,85
Top beet	1 cup	4,2
Bell pepper	1 cup	2,62
Pumpkin	1 cup	2,52
Spinach	1 cup	4,32
Tsukini	1 cup	2,63
Dill	100 g	3,5

Which products are more fiber

If you are interested in fiber, a list of products in which it is contained will allow you to find out where it is more, and where less. This is primarily useful for those who observe the established norm of dietary fiber. A large number of these substances is contained in fruit. Surprisingly, one and the same fruit may contain both soluble and non-soluble ballast substances. Apples serve as a bright example. The peel contains insoluble fibers, and the flesh is soluble.

Name	number	Fiber in grams
Avocado	1 Middle	10
Watermelon	100 g of meakty	0,5
Alycha	100 g	0,5
Apricot	100 g	0,8
Orange	1 Middle	5
Banana	1 Middle	4
Lamberry	100 g	1,6
Cherry	100 g	0,5
Grapes	100 g	0,6
Pear	1 middle	5 g
Grapefruit	1 Middle	up to 7.
Melon	100 g	0,6
Blackberry	100 g	2
Strawberry	100 g	4
Dried apricots	100 g	3,5
Cranberry	100 g	2
Gooseberry	100 g	2
Lemon	1 Middle	3,4
Mandarin	100 g	0,6
Raspberries	100 g	5
Peach	100 g	0,9
Red currants	100 g	3
Black currant	100 g	2,5
Plum	100 g	0,5
Sweet cherry	100 g	0,3
Apples	1 average	5

In which products a lot of fiber

Answering the question of which products are rich in fiber, immediately should be said about legumes that occupy the leading positions in the rating of foods containing food fibers. It should be reminded that soluble and insoluble fibers are also contained in the bean.

Name	number	Fiber in grams
Peanut	a handful of	2,3
Walnuts	orekhi	3,8
Cashew	a handful of	1
Almond	a handful of	4,3
Nut.	1 cup	5,9
Soya beans	1 cup	7,6
Black beans	1 cup	14,9
Flax seeds	tablespoons	7
Sunflower seeds	quarter cup	3,1
Pumpkin seeds	quarter cup	4,2
Lentil	1 cup	15,7
Pistachii	a handful of	3,1

Fiber in food with high content of these substances

Name	number	Fiber in grams
Wheat bread	100 g	0,2
Rye bread	100 g	1,1
Bread protein-wheat	100 g	0,6
Bread Biscuit	100 g	2,1
Bread cut	100 g	2,2
Bready	100 g	18,4

Products rich in fiber

The fiber in food is not contained in less than in vegetables and fruits.

Name	number	Fiber in grams
Buckwheat porridge	100 g	2,7
Manyna porridge	100 g	0,8
Porridge oatmeal	100 g	1,9
Wheat porridge	100 g	1,7
Porridge Yachmen	100 g	3,8
Pearl porridge	100 g	2,5
Porridge porridge	100 g	1,3
Boiled pasta	100 g	1,8
Rice white long-grained cooked	100 g	0,4
Rice white mediterranean cooked	100 g	0,3
Rice brown cooked	100 g	1,8
Rice wild cooked	100 g	1,8