What are the benefits
Doctors agree that foods with fiber must be included in the diet. After all, it helps:
do not overeat and control weight. Dietary fiber fills the digestive tract and slows down the digestion of the rest of the food eaten – this gives a feeling of satiety;
maintain a healthy microbiota. Billions of bacteria live in the digestive tract that help the body get energy from food, produce vitamins, acids and other substances that are important for immunity. Fiber serves as food for these bacteria;
normalize blood sugar levels. Fiber envelops the digestive tract and prevents sugar from entering the bloodstream. Scientific studies confirm that fiber products reduce the risk of developing type 2 diabetes mellitus by almost 30%;
reduce the level of “bad” cholesterol and reduce the risk of cardiovascular diseases;
reduce the risks of oncology, primarily breast cancer and colorectal cancer.
Which foods have a lot of fiber
Dietary fiber is only found in plant foods. Therefore, we have included vegetables, fruits and cereals in the list. Those who are vegetarian or vegan are likely to get the right amount of fiber with their meals.
It is important
The daily fiber intake is 25-35 g. In Russia, Rospotrebnadzor recommends 30 g daily for adults.
Bran and whole grains
The grain shell consists of fiber, so it is abundant in unrefined and unpolished grains. And most of the fiber is in bran — separated and ground grain shells. This is the amount of fiber per 100 g of product
corn bran – 79 g;
wheat bran – 42.8 g;
rice bran – 21 g;
oat bran – 15.4 g.
We should also mention the bran of plantain seeds, psyllium. Crushed husk can hardly be called a food product — rather, it is a dietary supplement. 100 g of psyllium contains almost 80 g of fiber. Psyllium is called superfood and is used for gastrointestinal problems. It is also added to gluten-free pastries for the viscosity of the dough.
Whole-grain products are high in additional protein and carbohydrates, but are still among the available sources of fiber:
popcorn without oil and salt – 15.1 g (although only 2.4 g in the boiled corn itself, and 2 g in canned corn);
naked sliced oats – 12 g;
whole wheat flour – 13.1 g;
whole grain oatmeal – 10.2 g;
boiled whole wheat pasta – 3.9 g (compare with the usual one: it contains only 1.8 g).
It’s an interesting fact.
Mushrooms contain a special fiber — chitin, which is also called fungin. Of the mushrooms available to us, chanterelles (11.2 g) and mushrooms (8-10.4 g) contain the most fibers.
Seeds and nuts
This item on the list includes two foods that are rich in antioxidants, vitamins, healthy omega fats, and fiber:
chia seeds – 34.4 g;
flax seeds – 27.3 g.
They can be added to yoghurt, kefir, cottage cheese, cereals and salads. With nuts and peanuts (which, however, is a legume), you will also get a good amount of fiber:
almonds – 12.5 g;
hazelnuts and hazelnuts – 9.7 g;
peanuts – 8.5 g;
walnut – 6.7 g.
Beans
Another easy way to enrich your diet with fiber is to make a vegetable stew with red beans.
boiled red beans – 9.3 g, canned – 7.01 g;
boiled lentils – 7.9 g;
boiled chickpeas – 7.6 g, canned – 5.92 g;
boiled white beans – 6.3 g, canned – 4.8 g;
fresh green peas — 5.7 g, boiled — 5.5 g, canned — 3.3 g.
Berries
Most of the useful fibers are found in berries with small seeds, which we also eat. The list of the best is opened by raspberries and blackberries:
raspberries – 6.5 g;
blackberry – 5.3 g;
currants and gooseberries – 4.3 g;
pomegranate – 4 g;
blueberries and blueberries – 2.4 g;
strawberries – 2 g.
Vegetables
Many vegetables consist of about 90% water, so their fiber content is relatively modest:
kale — 4 g;
cooked frozen spinach – 3.7 g;
boiled broccoli – 3.3 g;
raw carrots – 3.1 g;
raw cabbage – 2.5 g;
boiled cauliflower – 2.3 g;
red onion – 2.2 g.
But at the same time, vegetables are lower in carbohydrates and calories, so they should definitely be included in your daily diet.
Fruits
Because of its wateriness, fresh fruit is not as rich in fiber as cereals or legumes. But, nevertheless, they have vegetable fibers. For example, 100 g of avocado contains 6.7 g of fiber. A medium-sized fruit (200 g) covers half of the daily value. The list also includes:
pear – 3.1 g;
Granny Smith apples with peel – 2.5 g;
“Gala” and “Fuji” apples – 2.1 g.
If possible, eat apples in their skin and whole: only 1.3 g of fiber remains in peeled ones, and only 0.2 g in the juice.
kiwi (this is a berry that we often call a fruit) – 3 g;
oranges — 2.4 g
It is important
Dried fruits contain more fiber than fresh fruits. For example, 100 g of dried apricots contain 18 g of fiber, and the apricots themselves contain only 2 g; raisins contain 9.6 g, and grapes contain 1.6 g. Just remember that dried fruits are much more caloric.
Source: https://food.ru/
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