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Daily fiber grams: High-fiber foods – Mayo Clinic


High-Fiber Foods – HelpGuide.org

healthy eating

Dietary fiber can keep you full, help you to lose weight, and improve your overall health. By using these tips to add more to your diet, you can look and feel your best.

What is fiber?

Many of us associate fiber with digestive health and bowel function. But eating foods high in dietary fiber can do so much more than keep you regular. It can lower your risk for heart disease, stroke, and diabetes, improve the health of your skin, and help you lose weight. It may even help prevent colon cancer.

Fiber, also known as roughage, is the part of plant-based foods (grains, fruits, vegetables, nuts, and beans) that the body can’t break down. It passes through the body undigested, keeping your digestive system clean and healthy, easing bowel movements, and flushing cholesterol and harmful carcinogens out of the body.

Fiber comes in two varieties: insoluble and soluble.

Insoluble fiber does not dissolve in water. It is the bulky fiber that helps to prevent constipation, and is found in whole grains, wheat cereals, and vegetables such as carrots, celery, and tomatoes.

Soluble fiber dissolves in water and helps control blood sugar levels and reduce cholesterol. Good sources include barley, oatmeal, beans, nuts, and fruits such as apples, berries, citrus fruits, and pears.

Many foods contain both soluble and insoluble fiber. In general, the more natural and unprocessed the food, the higher it is in fiber. There is no fiber in meat, dairy, or sugar. Refined or “white” foods, such as white bread, white rice, and pastries, have had all or most of their fiber removed.

The health benefits of fiber

The latest figures show that nine out of ten Americans are not eating enough fiber—and people in other parts of the world are also falling well short. Part of the problem may be due to the association with bathroom habits. Yes, fiber offers a healthy and effective way to stay regular, but that’s not the only reason why we should be including more in our diets. Many different studies have highlighted how eating a diet high in fiber can boost your immune system and overall health, and improve how you look and feel.

Some of the benefits include:

Digestive health. Dietary fiber normalizes bowel movements by bulking up stools and making them easier to pass. This can help relieve and prevent both constipation and diarrhea. Eating plenty of fiber can also reduce your risk for diverticulitis (inflammation of the intestine), hemorrhoids, gallstones, kidney stones, and provide some relief for irritable bowel syndrome (IBS). Some studies have also indicated that a high-fiber diet may help to lower gastric acid and reduce your risk for gastroesophageal reflux disorder (GERD) and ulcers.

Diabetes. A diet high in fiber—particularly insoluble fiber from cereals—can lower your risk for type 2 diabetes. If you already have diabetes, eating soluble fiber can slow the absorption of sugar and improve your blood sugar levels.

Cancer. There is some research that suggests eating a high-fiber diet can help prevent colorectal cancer, although the evidence is not yet conclusive. Diets rich in high-fiber foods are also linked to a lower risk for other common digestive system cancers, including stomach, mouth, and pharynx.

Skin health. When yeast and fungus are excreted through the skin, they can trigger outbreaks or acne. Eating fiber, especially psyllium husk (a type of plant seed), can flush toxins out of your body, improving the health and appearance of your skin.

Heart health. Fiber, particularly soluble fiber, is an important element of any heart-healthy diet. Eating a diet high in fiber can improve cholesterol levels by lowering LDL (bad) cholesterol. A high fiber intake can also reduce your risk for metabolic syndrome, a group of risk factors linked to coronary heart disease, diabetes, and stroke. Fiber can also help to lower blood pressure, reduce inflammation, improve levels of HDL (good) cholesterol, and shed excess weight around the abdomen.

Fiber and weight loss

As well as aiding digestion and preventing constipation, fiber adds bulk to your diet, a key factor in both losing weight and maintaining a healthy weight. Adding bulk can help you feel full sooner. Since fiber stays in the stomach longer than other foods, that feeling of fullness will stay with you much longer, helping you to eat less. High-fiber foods such as fruits and vegetables tend to be low in calories, so by adding fiber to your diet, it’s easier to cut calories.

There are other ways that a high fiber intake can aid weight loss:

  • By regulating your blood sugar levels, it can help maintain your body’s fat-burning capacity and avoid insulin spikes that leave you feeling drained and craving unhealthy foods.
  • Eating plenty of fiber can move fat through your digestive system at a faster rate so that less of it can be absorbed.
  • When you fill up on high-fiber foods such as fruit, you’ll also have more energy for exercising.
How Much Fiber Do You Need?
Minimum recommended daily intake (in grams)
Age Male Female
9-13 31 26
14-18 38 26
19-30 38 25
31-50 38 25
51-70 30 21
Over 70 30 21
Source: Food and Nutrition Information Center, USDA

Tips for adding fiber to your diet

Depending on your age and gender, nutrition experts recommend you eat at least 21 to 38 grams of fiber per day for optimal health. Research suggests that most of us aren’t eating half that amount.

While hitting your daily target may seem overwhelming at first, by filling up on whole grains, vegetables, fruit, and whole grains you can get the fiber you need to start reaping the health benefits.

Fiber from whole grains

Refined or processed foods are lower in fiber content, so try to make whole grains an integral part of your diet. There are many simple ways to add whole grains to your meals.

Start your day with fiber. Look for whole grain cereals to boost your fiber intake at breakfast. Simply switching your breakfast cereal from Corn Flakes to Bran Flakes can add an extra 6 grams of fiber to your diet; switching to All-Bran or Fiber-One will boost it even more. If those cereals aren’t to your liking, try adding a few tablespoons of unprocessed wheat bran to your favorite cereal.

Replace white rice, bread, and pasta with brown rice and whole grain products. Experiment with wild rice, barley, whole-wheat pasta, and bulgur. These alternatives are higher in fiber than their more mainstream counterparts—and you may find you love their tastes. Choose whole grain bread for toast and sandwiches.

Bulk up your baking. When baking at home, substitute whole-grain flour for half or all of the white flour, since whole-grain flour is heavier than white flour. In yeast breads, use a bit more yeast or let the dough rise longer. Try adding crushed bran cereal or unprocessed wheat bran to muffins, cakes, and cookies. Or add psyllium husk to gluten-free baked goods, such as breads, pizza dough, and pasta.

Add flaxseed. Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids, which can lower your total blood cholesterol. You can grind the seeds in a coffee grinder or food processor and add to yogurt, applesauce, or breakfast cereals.

Fiber from fruit and vegetables

Most fruits and vegetables are high in fiber, another good reason to include more in your daily diet. Here are some simple strategies that can help:

Add fruit to your breakfast. Berries are high in fiber, so try adding fresh blueberries, raspberries, strawberries, or blackberries to your morning cereal or yoghurt

Keep fruit and vegetables at your fingertips. Wash and cut fruit and veggies and put them in your refrigerator for quick and healthy snacks. Choose recipes that feature these high-fiber ingredients, like veggie stir-fries or fruit salad.

Replace dessert with fruit. Eat a piece of fruit, such as a banana, apple, or pear, at the end of a meal instead of dessert. Top with cream or frozen yogurt for a delicious treat.

Eat whole fruits instead of drinking fruit juice. You’ll get more fiber and consume fewer calories. An 8oz. glass of orange juice, for example, contains almost no fiber and about 110 calories, while one medium fresh orange contains about 3g of fiber and only 60 calories.

Eat the peel. Peeling can reduce the amount of fiber in fruits and vegetables, so eat the peel of fruits such as apples and pears.

Incorporate veggies into your cooking. Add pre-cut fresh or frozen vegetables to soups and sauces. For example, mix chopped frozen broccoli into prepared spaghetti sauce or toss fresh baby carrots into stews.

Bulk up soups and salads. Liven up a dull salad by adding nuts, seeds, kidney beans, peas, or black beans. Artichokes are also very high in fiber and can be added to salads or eaten as a snack. Beans, peas, lentils, and rice make tasty high-fiber additions to soups and stews.

Don’t leave out the legumes. Add kidney beans, peas, or lentils to soups or black beans to a green salad.

Make snacks count. Fresh and dried fruit, raw vegetables, and whole-grain crackers are all good ways to add fiber at snack time. A handful of nuts can also make a healthy, high-fiber snack.

Making the switch to a high-fiber diet

If you’re new to eating high-fiber foods, it’s best to start by gradually adding fiber to your diet and increasing your water intake. Fiber absorbs water so the more fiber you add to your diet, the more fluids you should drink.

Suddenly adding a large amount of fiber to your diet can sometimes cause side effects such as abdominal cramps, intestinal gas, bloating, or diarrhea. These should go away once your digestive system becomes used to the increase.

Good Sources of Fiber
Food Serving size Fiber


Fiber One 1/2 cup 14
All-Bran 1/2 cup 10
Bran Flakes 1 cup 7
Shredded Wheat 1 cup 6
Oatmeal (cooked) 1 cup 4
Spinach (cooked) 1 cup 4
Broccoli 1/2 cup 3
Carrots 1 medium 2
Brussels sprouts 1/2 cup 2
Green beans 1/2 cup 2
Baked goods
Whole-wheat bread 1 slice 3
Bran muffin 1 2
Rye bread 1 slice 2
Rice cakes 2 1
Legumes (cooked)
Lentils 1/2 cup 8
Kidney beans 1/2 cup 6
Lima beans 1/2 cup 6
Baked beans (canned)** 1/2 cup 5
Green peas 1/2 cup 4
Grains (cooked)
Barley 1 cup 9
Wheat bran, dry 1/4 cup 6
Spaghetti, whole wheat 1 cup 4
Brown rice 1 cup 4
Bulger 1/2 cup 4
Pear (with skin) 1 medium 6
Apple (with skin) 1 medium 4
Strawberries (fresh) 1 cup 4
Banana 1 medium 3
Orange 1 medium 3
Dried fruit
Prunes 6 12
Apricots 5 halves 2
Raisins 1/4 cup 2
Dates 3 2
Plums 3 2
Nuts and seeds
Peanuts, dry roasted* 1/4 cup 3
Walnuts 1/4 cup 2
Popcorn* 1 cup 1
Peanuts* 10 1
Filberts, raw 10 1
* Choose no-salt or low-salt version of these foods,

* *Choose low-sugar version of these foods

Fiber in fast food

Fast food is often cheap and convenient, but finding a healthy meal with enough fiber can be a challenge. Many fast food meals are packed with calories, sodium, and unhealthy fat with little or no dietary fiber. Even a seemingly healthy salad from a fast food restaurant is often light on fiber—simple lettuce greens provide only about 0.5 grams of fiber per cup. Look for salads that include other vegetables, and whenever possible, up the fiber content by adding your own nuts, beans, or corn.

Other tips for getting more fiber from meals at fast food restaurants:

  • Choose sandwiches, burgers, or subs that come on a whole wheat bun or whole grain bread.
  • Try a veggie burger. Many taste much better than they used to and contain two or three times more fiber than a meat burger.
  • Select a side of beans for a healthy fiber boost.
  • Choose nuts or a salad over fries or potato chips.
  • Combining a baked potato and a side of chili, available at some burger chains, can make a tasty, high-fiber meal.
  • Several chains offer oatmeal bowls for breakfast, a higher fiber choice than most breakfast sandwiches. Try to choose lower sugar versions if possible.
  • Finish a fast food meal with a fruit cup, fruit and yogurt parfait, apple slices, or a piece of fresh fruit.

Fiber supplements

While the best way to get fiber in your diet is from foods naturally rich in fiber—fruit, vegetables, whole grains, beans, nuts—when that proves difficult, taking a fiber supplement can help make up the shortfall. Supplements can also be useful to top up your daily intake while you transition to a high-fiber diet.

Fiber supplements come in a variety of forms, including powders you dissolve in water or add to food, chewable tablets, and wafers. However, there are some drawbacks to getting your fiber from supplements instead of fiber-rich foods:

  • Fiber supplements won’t provide the same vitamins, minerals, and other nutrients offered by high-fiber foods.
  • Supplements won’t fill you up or help you manage your weight.
  • Fiber supplements can interact with some medications, including certain antidepressants, cholesterol-lowering medications, and the anticoagulant drug warfarin. Check with your doctor or pharmacist about potential drug interactions before taking a supplement.
  • If you have diabetes, fiber supplements may also reduce your blood sugar levels so, again, check with your healthcare provider before adding supplements to your diet.

If you decide to take a fiber supplement, start with small amounts and gradually build up to avoid any abdominal bloating and gas, and drink plenty of fluids.

Authors: Lawrence Robinson and Robert Segal, M.A.

Which Food Item Equals 25 – 35 grams of Dietary Fiber?

I recently had an individual ask the following question:

How much fiber do I need to eat to equal 25 grams? How many pieces of fruit, slices of bread, cups of barley or flaxseed? I can’t relate to 25 grams.

I want to share the answer with everyone. Read on. . .

How Much Dietary Fiber

You need to consume between 25-35 grams of dietary fiber daily. Of this, soluble fiber should make up 15 grams. For every 1-2 grams of daily soluble fiber intake, LDL (bad) cholesterol is lowered 1%.

The average US dietary fiber intake is 12-18 grams/day. If your current diet is very low in dietary fiber, do not increase to 35 grams overnight. A sudden increase will result in gastrointestinal (stomach) distress and unpleasant side effects (flatulence and diarrhea). You want to increase your intake gradually.

Top 5 Foods Containing Dietary Fiber

1. Legumes – 15-19 grams of fiber per cup
2. Wheat bran – 17 grams per cup
3. Prunes – 12 grams per cup
4. Asian pear – 10 grams each
5. Quinoa – 9 grams per cup

Two fruits worth mentioning are the raspberry (8 grams dietary fiber per cup) and blackberry (8 g dietary fiber per cup).

Each of the following contains 2 grams of soluble fiber:

1 cup cooked oatmeal
1 cup oat bran
1 cup collard greens
1 cup cooked rye cereal
1 cup cooked barley
1 cup lentils

½ avocado
1 cup broccoli
1 cup parsnips
1 cup Brussels sprouts
6 prunes
1 large sweet potato

½ cup apricots or figs

¼ cup ground flax seeds

½ cup sunflower seeds

Read food labels to increase your dietary fiber intake. If you select foods that are whole grain and eat at least 5 servings of fruits and vegetables everyday, you will likely meet your daily fiber needs.

Be sure to sign up for the free e-course How to Lower Cholesterol in 8 Simple Steps at http://lowercholesterolwithlisa.com.

Meet Our Writer

Lisa Nelson, RD, LN

Lisa Nelson RD, a registered dietitian since 1999, provides step-by-step guidance to lower cholesterol and lower blood pressure, so you can live life and enjoy your family for years to come. Lisa’s passion for health comes from her own family history of heart disease, so she doesn’t dispense trendy treatments; Lisa practices what she teaches in her own daily life. Because her own health is the foundation of her expertise, you can trust that Lisa will make it truly possible for you to see dramatic changes in your health, without unrealistic fads or impossibly difficult techniques.

Why you should eat good food sources of fiber every day for optimal health

What is fiber and how do good sources of fiber enhance health? Here’s what you need to know about it and foods that pack a fiber-rich punch!

What is fiber and what are some good sources for it?

A carbohydrate found in plant foods, dietary fiber is unique because your body cannot digest or extract energy from it. Fiber is vital for optimal health, yet many don’t get enough daily fiber.

Dietitian-approved good fiber sources

Fresh fruit – berries

All fruits contain fiber, but some types provide more than others. When trying to boost fiber and control carbs and calories, think of fresh or frozen unsweetened berries. The standard portion size for berries is one cup compared to 1/2 cup for other fruits. You’ll find this larger portion more filling if you are trying to lose weight and/or have diabetes.

Food Serving Fiber
Raspberries, raw 1 cup 8 grams
Blackberries, raw 1 cup 7.6 grams
Boysenberries, frozen 1 cup 7 grams
Blueberries, raw 1 cup 3.6 grams
Strawberries, raw 1 cup, sliced 3.3 grams

A high-fiber fruit, avocado is rich in heart-healthy fats and calories. One cup of cubed avocado contains 240 calories, 13 grams of carbohydrate, and 10 grams of fiber. If you are trying to lose weight or prevent weight gain, watch your portions.

Dried beans & peas

Cooked dried beans and peas (legumes) are naturally high in fiber and loaded with vitamins, minerals, and protein. The standard portion size is 1/2 cup cooked, which contains about 100 calories.

Food Serving Fiber
Navy beans 1/2 cup cooked 10 grams
Pinto beans 1/2 cup cooked 8 grams
Lentils 1/2 cup cooked 8 grams
Split peas 1/2 cup cooked 8 grams
Black beans 1/2 cup cooked 7 grams
Chickpeas/garbanzo beans 1/2 cup cooked 6 grams
White beans 1/2 cup cooked 6 grams
Nuts and seeds

Gluten-free, low in carbs, chia seeds are an excellent source of fiber. Like all seeds, chia is high in calories and heart-healthy fats. Chia seeds do not need to be ground up. Your body absorbs the beneficial nutrients from the whole seed. However, flax seeds must be ground for your body to reap all of the health benefits. Use MyNetDiary’s Food Search feature to find the calories and macronutrients of your favorite nuts and seeds.

Food Serving Fiber
Chia seed, black 1 tablespoon 5 grams
Almonds 1/4 cup 4.5 grams
Sunflower seeds 1/4 cup 3.6 grams
Pistachios 1/4 cup 3.2 grams
Flaxseed, ground 1 tablespoon 2 grams
Whole-grain tortillas and bread

The fiber content of whole-grain breads and tortillas varies greatly. Read the Nutrition Facts label before purchasing.

Food Serving Fiber
La Banderita Xtreme Soft Taco Flour Tortilla 1 tortilla 12 grams
Mission Carb Balance Whole Wheat Tortilla 1 tortilla 10 grams
Ole Xtreme Wellness High-Fiber Low-Carb Tortilla 1 tortilla 11 grams
Trader Joe’s Low Carb High-Fiber Low-Fat Tortilla 1 tortilla 6 grams
Oroweat Double Fiber Bread 1 slice 4 grams
Non-starchy vegetables

Low in calories and high in fiber, non-starchy vegetables won’t blow your calorie budget. The serving size for non-starchy vegetables is 1/2 cup cooked or one cup raw. One serving typically contains 20-30 calories and about five grams of carbohydrates along with vitamins and phytonutrients.

Food Serving Fiber
Artichoke, cooked 1 medium 10 grams
Brussel sprouts, cooked 1 cup 6 grams
Broccoli, cooked 1 cup 5.5 grams
Asparagus, cooked 1 cup 4 grams
Okra, cooked 1 cup 4 grams
Starchy vegetables

Starchy vegetables are also rich in phytonutrients and fiber though contain more calories. Choose whole-food versions whenever possible. Did you know that winter squash has more fiber and fewer calories and carbohydrates than potatoes?

Food Serving Fiber
Hubbard squash, baked 1/2 cup cubes 5 grams
Acorn squash, baked 1/2 cup cubes 4. 5 grams
Green peas, boiled 1/2 cup 4.4 grams
Butternut squash, baked 1/2 cup cubes 3.3 grams
Whole-Grain breakfast cereals

Most dry breakfast cereals are highly processed, so be sure to look at the Nutrition Facts label, and choose those high in fiber and low in sugar and sodium.

Unprocessed whole-grain hot cereals contain fiber without the added sugar. Here’s a short list of commonly consumed breakfast grains offering high fiber and low sugar.

Food Serving Fiber
General Mills Fiber One Original Bran Cereal 1/2 cup 14 grams
Cooked oatmeal or rolled oats 1 cup 4 grams
Kellogg’s All Bran Original Cereal 1/2 cup 10 grams
Oat bran cereal, cooked 1 cup 6-7 grams
Buckwheat groats, cooked 1 cup 5 grams

What are the health benefits of plant-sourced fiber?

As fiber travels through the gut, it enhances health by:

  • Keeping cholesterol levels in check

    Click here to learn more about the cholesterol-lowering effects of certain types of fiber?
  • Reducing the rise in blood sugar after eating
  • Stimulating the gut to keep your bowel movements more regular
  • Reducing straining and constipation by creating bulky stools
  • Providing “prebiotics” or fuel for gut bacteria
  • Decreasing risk of type 2 diabetes, heart disease, and certain cancers

How much fiber do I need each day?

The Institute of Medicine (guidelines followed by MyNetDiary) recommends 14 grams of fiber per 1000 calories consumed.

You can otherwise follow a basic rule of thumb: 25 grams of fiber per day for women, 38 grams of fiber per day for men.

If you eat a variety of plant foods, it’s relatively easy to meet this recommended amount.

Pro tips about fiber Intake

-High-fiber foods can cause some bloating and discomfort if you add too much too quickly. Keep track of your fiber and increase your intake by five grams or less in a day, working up to the 14 grams/1000 calories consumed.

-Make sure to drink plenty of water to keep your bowels moving.

Are you eating enough high-fiber veggies and fruits? Consider tracking with MyNetDiary to find out

You can easily track your fiber intake on MyNetDiary’s web or mobile apps. Look for the PLAN section to select fiber for tracking.

A day’s worth of good food sources of fiber (total fiber = 40 grams)

1 cup cooked rolled oats (4 grams) + 1/4 cup almonds (4 grams) + 2 tablespoons of raisins (1 gram)

1 cup strawberries (3 grams)

Whole wheat sandwich bread (6 grams for most brands) + small pear (4 grams)

2 slices of WASA™ crackers (4 grams)

1 cup of cooked whole wheat spaghetti (7 grams) + 1/2 cup sauce (2 grams) + garden salad (2 grams)

1/2 cup raspberries (4 grams)

Adapted from original content from Katherine Isacks, MPS, RDN, CDCES

Still new to MyNetDiary? Learn more today by downloading the app for FREE.

Diabetes->Carbs & Carb Counting

Nutrients->”Carbs: Fiber, Starch, & Sugar”

Pass the Fiber, Please! A Guide to More Fiber for Kids

A guide to bringing fiber to the table.

As a whole, most parents know and understand that fiber is a vital part of a healthy kid’s diet. But it’s beyond there that the problem lies. While moms and dads may know fiber is important, they don’t know how important or how many grams of fiber kids need each day or even how to create fiber-rich meals. Unless they are taught the importance of a healthy diet at a young age, then chances are children will develop poor eating habits that will stick with them throughout life. But, fear not! It’s never too late to learn the ropes and instill lifelong healthy habits.

Know the Facts

A recent study shows that 54% of parents do not know how many grams of fiber children should consume daily. In 2009, the American Academy of Pediatrics (AAP) significantly increased the recommended daily fiber intake standards and debunked the “age plus five rule.” Today’s updated guidelines recommend 25 grams of fiber per day for 4-year-old children. Yet in the past, parents were told that 4-year-old children needed just nine grams of fiber – and only 45% of children 4-6 years old were meeting the old guidelines!

Fiber could be considered the unsung hero of a kid’s healthy body, but parents often forget about it in the hustle and bustle of life. It’s fiber that aids digestion, promotes regularity and relieves constipation. Essentially, it helps kids feel comfortable.

Age/Gender Fiber (Grams)
2-3 years 19
4-8 years 25
9-11 years (female) 26
9-11 years (male) 31

Make Fiber Fun

So, now you know how many grams of fiber are needed and why fiber is important. The next step is to start incorporating the fiber in the family’s diet and delivering it to the table. To do that, start slow and make it fun for the kids. Try adding additional fiber-rich veggies – like peas, carrots and corn – to everyday soups, stews and salads or switching from traditional white-flour pasta to whole-grain pasta. Steer away from potato chips and cookies, and spice up snack time with fruits and vegetables.

Fifty-six percent of moms are searching for an easier way to add fiber to their child’s diet. And almost 100% of kids love to be empowered. So why not give them the opportunity to hand-select the week’s fiber foods? Provide them with a list of high-fiber options and leave the rest to them. They will appreciate being part of the process and take pride in knowing they had a hand in the meals. Some other fun, creative options include adding fruits and nuts to breakfast cereals, making delicious fruit smoothies (kids love the strawberry banana flavor and moms love the fiber), filling celery with peanut butter and topped with raisins (often known as “ants on a log”) or cooking mini-pizzas on whole-grain English muffins.

Set the Stage

As parents, it’s up to you to get kids off to a healthy start. Lessons learned now will greatly influence their approach to diet and wellness in the future. Teach them about what fiber does for their bodies and explain what happens when fiber is neglected from their diet. As you consistently encourage a fiber-rich diet and communicate the benefits, you will help your kids grow into adults equipped with healthy habits. And, who knows, you may even hear them say “More fiber, please!”

How to get the recommended 25-35 grams of fiber: Digestive Disease Consultants of Orange County: Gastroenterologists

So… the doctor told you to increase your fiber intake? Well, you are in the right place! I’ll be the first to admit that getting 25-35 grams of fiber in one day can be difficult, but that doesn’t mean it’s impossible! Fiber is interesting because humans do not have digestive enzymes to break it down as we do for fat, protein, and simple carbohydrates. Fiber is considered a “non-digestible” carbohydrate. However, there is something that can break down the fiber we eat – microbes! Oh, and do these microbes impact our overall health. So now when a doctor recommends you increase fiber intake, you know what they mean is to feed your microbes so “they” can help you stay regular and improve GI health. 

What has fiber? PLANTS. Fruits, vegetables, legumes, grains, nuts, and seeds.

Fun fact: Did you know our ancestors likely ate around 100 grams of fiber per day? They ate a variety of plant foods in large quantities. 

Why is fiber important? 

  • Help regulate your digestion and improve GI health
  • Regulate bowel movements
  • Provides pre-biotics for a healthy microbiome
  • Lower the risk of several forms of cancer, including colon cancer
  • Improve cholesterol and blood pressure
  • Help you feel full so that you eat less
  • Reduce the risk of heart disease and type 2 diabetes

4 Tips to Increase Your Daily Fiber Intake

  1. Add 1 cup of beans or lentils to your meal 
  2. Cover half of your plate with vegetables (raw or cooked)
  3. Choose a whole-grain as your carbohydrate serving (barley, brown rice, quinoa, oats) 
  4. Eat dessert! And add a serving of fruit

High Fiber Diet 1-day Example

Meal 1: Oatmeal – 7 grams of fiber

  • 1/2 cup of rolled oats (2g)
  • 1 cup of milk alternative (coconut, almond, oat)
  • 1/2 cup berries (2g)
  • 1 oz walnuts (3g)

Meal 2: Mediterranean Salad – 19 grams of fiber

  • 1 cup of cooked lentils (15 g)
  • 1 cup Bruschetta Sauce
  • 1 onion diced (2 g) 
  • 1 cup of feta cheese 
  • 1 cup of spinach (2g)

Meal 3: Salmon and Veggie Dinner – 6 grams of fiber 

  • 4 ounces of salmon 
  • 1 cup of lightly cooked vegetables (4g)
  • 1/2 baked potato (with skin) (2g)

Dessert: Chia Seed Pudding – 12 grams of fiber 

  • 1 oz (2 TBSP) of chia seeds (10 g)
  • 1/2 cup of almond milk 
  • 1 tsp of honey 
  • Top with strawberries (2 g)

Total: 44 grams of fiber

The above meal plan is the ultimate goal. I don’t expect anyone to get to 40+ grams of fiber overnight. If you currently eat less than 15 grams of fiber daily, introduce it slowly. Try increasing your intake by 2-3 grams per day. For example, if you usually eat 5 grams of fiber, try getting 8 grams on your first day and go from there.

Please remember when you increase fiber in your diet, it is essential to increase your water intake as well. The two go hand in hand. Recommended MINIMUM: 65 oz water daily. Exact recommendations vary depending on your size and gender: 80-100 oz. 

If you have further questions or would like an individualized nutrition plan, please make an appointment with our dietitian nutritionist Tatiana.


Tatiana Keay, MS, RD 
Tatiana Keay is DDCOC’s in-house registered dietitian. She helps lots of our patients who are serious about improving their gastrointestinal symptoms with dietary interventions.

Kids Need Fiber: Here’s Why and How

​Fiber is an important nutrient that most children (and parents) are not getting enough of each day. As parents, you do your best to feed your family healthy foods, but you may need help with choosing good sources of fiber.

How Much Fiber Do Children Need?

There are different fiber recommendations for children based on energy needs, age, or weight.

  • Eat 5. A simple way to make sure your children are getting enough fiber is by making healthful food choices. If your children are eating at least 5 servings of fruits and vegetables each day along with other foods that are good sources of fiber, there is really no need to count fiber grams.
  • Add 5. If you find it helpful to keep track of numbers, add 5 to your children’s age. For example, a 5-year-old would need about 10 grams of fiber each day. Note: The total daily recommended amount of up to 25 grams for adults can be used as a general guideline for children.

Why is Fiber Important?

Fiber helps make us full and keeps things moving in the digestive tract. A diet that includes good sources of fiber may help prevent constipation. These foods also are good sources of nutrients and vitamins that may help reduce the risk of heart disease, certain types of cancer, and obesity.

Good sources of fiber include:

  • Vegetables
  • Fruit
  • Beans
  • Peas
  • Nuts
  • Fiber-rich whole-grain breads and cereals

How Do You Read Nutrition Facts?

Nutrition Facts can tell you all about the nutrients and ingredients in a food. Nutrition Facts can help you choose foods that provide the nutrition that’s right for you, including fiber. Dietary fiber is a nutrient listed under “Total Carbohydrate” on the Nutrition Facts.

  • Excellent sources of fiber have 5 or more grams of fiber per serving.
  • Good sources of fiber have at least 3 grams of fiber per serving.


Look at the list of ingredients if you want to know if a food is made with whole grains.

  • Not all foods labeled “whole grain” are a good source of fiber. Grains vary widely in their fiber content. For example, whole-grain wheat has more fiber than whole-grain brown rice or whole-grain oats.
  • The amount of fiber in a whole-grain food can vary by brand.
  • Whole grains include whole wheat, brown rice, bulgur, buckwheat, oatmeal, whole-grain cornmeal, whole oats, whole rye, and wild rice.


Additional Information

The information contained on this Web site should not be used as a substitute for the medical care and advice of your pediatrician. There may be variations in treatment that your pediatrician may recommend based on individual facts and circumstances.

How dietary fiber can benefit your pregnancy digestion

When you are pregnant, the benefits of eating fiber increase. Eating fiber-rich foods is an important part of maintaining your digestive health, especially when you are pregnant. The dietary reference intake (DRI) for women is 28 grams of dietary fiber daily. However, most women actually get less than half of this recommended amount. The average American consumes only 14 grams of fiber a day, according to the 2001–2002 National Health and Nutrition Examination Survey (NHANES).

The facts about fiber and your pregnancy digestion

It might seem strange that fiber plays such an important role in digestive health because it is not a source of energy and it cannot actually be digested. However, fiber can benefit your pregnancy in multiple ways.

Fiber helps keep pregnancy weight gain under control

While you should be gaining weight throughout your pregnancy, you don’t want to gain too much weight. High-fiber foods are a great way to help you feel fuller for longer, with fewer calories. This, in turn, will help you manage your pregnancy weight gain more effectively. In fact, National Institutes of Health studies have shown that people with high-fiber diets typically eat about 10% fewer calories. 1

Fiber helps prevent constipation during pregnancy

Constipation is one of the most common digestive symptoms during pregnancy. Eating the recommended amount of dietary fiber is the best way to help prevent constipation. For more information, learn how nutrition can help relieve pregnancy-related constipation.

Fiber helps regulate your blood sugar during pregnancy

Getting the right amount of fiber in your daily diet can slow the absorption of food, helping to prevent blood sugar from rising too quickly. This can help lower the risk of developing diabetes.

Fiber helps reduce your risk for cardiovascular disease during pregnancy

Certain types of fiber help lower low-density cholesterol (the bad type) by trapping cholesterol-rich bile acids in the digestive system, which helps prevent this cholesterol from being absorbed. This can reduce your risk for developing high blood pressure, as well as coronary artery disease or stroke.

How to add fiber to your pregnancy diet

It’s best to increase your fiber intake gradually, so your body can adjust. Add fiber slowly and throughout six small meals or snacks a day.

You can find fiber in a variety of foods. Experts say that the type of fiber you eat is less important than making sure you get enough overall. However, getting fiber from natural food sources is always best. Try eating a variety of fruits, vegetables, whole grains, nuts, and legumes to add a mix of various fibers, as well as a wide range of nutrients to your diet.

90,000 6 valuable sources of fiber in winter: from beans to apples

Fiber is a dietary fiber that plays an important role in the life of the body.

Interestingly, they do not provide us with energy, but in union with other substances, they improve the functioning of the gastrointestinal tract, remove toxins from the body, slow down the absorption of carbohydrates, fats and proteins, normalizing metabolism and helping to maintain weight.

Nutritionists and doctors recommend monitoring the amount of fiber in the daily diet.The norm for an adult is 35-50 grams per day – this is about three large fruits or 300 grams of fresh vegetables. In summer and autumn, vegetables and fruits are abundant on our table, so you don’t have to worry about getting enough fiber in your diet. But what to do in winter?

We will tell you what foods can become a valuable source of fiber for our body in winter.

Beans, peas

Beans and peas – record holders in fiber content.Red beans are especially valuable in this regard; a standard portion (200 grams) contains as much as 50 grams of fiber!

Oatmeal, Hercules

A glass of rolled oats contains approximately 20 grams of fiber. By the way, oatmeal also contains a very useful substance beta-glucan, which is responsible for lowering blood cholesterol levels.


Avocados contain many healthy fats – omega 3 fatty acids. But in addition to this, there is a lot of fiber in avocado fibers – a medium-sized fruit contains about 10 grams of valuable dietary fiber.


Broccoli must be included in the diet of people who monitor their weight, but do not want to be limited in vitamins. Broccoli, for example, is high in vitamin C and fiber – even a standard serving of frozen broccoli contains 20 grams of dietary fiber and only 100 calories!


The high fiber content makes the apple very healthy, which is why the British even have such a saying – two apples a day keeps the doctor away (two apples a day – and you don’t need to see a doctor!).

One apple contains 5 grams of fiber, most of which comes from a special fiber called pectin. Pectin forms a kind of gel in the stomach, which ensures slower absorption of nutrients and gives a feeling of fullness for a long time.

See also: In order not to get sick: the most useful products for immunity

Fiber-rich foods

Fiber-rich foods

Fiber-rich foods – sorted list


Compare Fiber-rich foods

Cinnamon is rich in Fiber. Cinnamon contains more Fiber than 93% of foods. 100 grams of Cinnamon contains 212% of the Fiber that you need to consume daily.

richer than 93% foods

In one hundred grams, 212% of the daily dose

Cinnamon is also rich in substances Carbohydrates , Calcium and Iron


Compare Fiber-rich foods

Oregano is rich in Fiber.Oregano contains more Fiber than 93% of foods. 100 grams of Oregano contains 170% of the Fiber that you need to consume daily.

richer than 93% foods

In one hundred grams 170% of the daily dose

Oregano is also rich in substances Iron , Calcium and Ash


Compare Fiber-rich foods

Cocoa powder is rich in Fiber.Cocoa Powder contains more Fiber than 93% of foods. 100 grams of Cocoa powder contains 148% of the Fiber that you need to consume daily.

richer than 93% foods

In one hundred grams, 148% of the daily dose

Product Cocoa powder is also rich in substances Iron , Potassium and Ash


Compare Fiber-rich foods

Paprika is rich in Fiber. Paprika contains more Fiber than 93% of foods. 100 grams of Paprika contains 140% of the Fiber that you need to consume daily.

richer than 93% foods

In one hundred grams, 140% of the daily dose

Paprika product is also rich in substances Iron , Ash and Potassium


Compare Fiber-rich foods

Seeds are rich in Fiber.Seeds contains more Fiber than 93% of foods. 100 grams of Seeds contains 138% of the Fiber that you need to consume daily.

richer than 93% foods

In one hundred grams, 138% of the daily dose

Seeds are also rich in substances Calcium , Fats and Phosphorus


Compare Fiber-rich foods

Flax is rich in Fiber.Flax contains more Fiber than 93% of foods. 100 grams of Flax contains 109% of the Fiber that you need to consume daily.

richer than 93% foods

In one hundred grams, 109% of the daily dose

Flax is also rich in substances Fats , Calories and Potassium

Calorie content


Compare Fiber-rich foods

Cayenne pepper is rich in Fiber. Cayenne pepper contains more Fiber than 93% of foods. 100 grams of Cayenne pepper contains 109% of the Fiber that you need to consume daily.

richer than 93% foods

In one hundred grams, 109% of the daily dose

Cayenne pepper is also rich in substances Potassium , Ash and Iron


Compare Fiber-rich foods

Black pepper is rich in Fiber.Black Pepper contains more Fiber than 93% of foods. 100 grams of Black pepper contains 101% of the Fiber that you need to consume daily.

richer than 93% foods

In one hundred grams, 101% of the daily dose

The product Black pepper is also rich in substances Iron , Potassium and Calcium


Compare Fiber-rich foods

Beans are rich in Fiber.Beans contain more Fiber than 93% of foods. 100 grams of Beans contains 100% of the Fiber that you need to consume daily.

richer than 93% foods

In one hundred grams, 100% of the daily dose

The product Beans are also rich in substances Potassium , Iron and Ash


Compare Fiber-rich foods

Cranberry bean is rich in Fiber. Cranberry Bean contains more Fiber than 93% of foods. 100 grams of Cranberry bean contains 99% of the Fiber that you need to consume daily.

richer than 93% foods

In one hundred grams 99% of the daily dose

The product Cranberry beans is also rich in substances Potassium , Iron and Magnesium


Compare Fiber-rich foods

Lupine Beans is rich in Fiber.Lupine Beans contains more Fiber than 92 percent of foods. 100 grams of Lupine Beans contains 76% of the Fiber that you need to consume daily.

richer than 92% foods

In one hundred grams, 76% of the daily dose

Product Lupine Beans are also rich in substances Proteins , Potassium and Magnesium


Compare Fiber-rich foods

Pumpkin seed is rich in Fiber.Pumpkin seed contains more Fiber than 92% of foods. 100 grams of Pumpkin seed contains 74% of the Fiber that you need to consume daily.

richer than 92% foods

In one hundred grams 74% of the daily dose

The product Pumpkin seed is also rich in substances Potassium , Magnesium and Zinc


Compare Fiber-rich foods

Barley is rich in Fiber. Barley contains more Fiber than 92% of foods. 100 grams of Barley contains 69% of the Fiber that you need to consume daily.

richer than 92% foods

In one hundred grams 69% of the daily dose

The product Barley is also rich in substances Carbohydrates , Magnesium and Vitamin B1


Compare Fiber-rich foods

Mung bean is rich in Fiber.Mung bean contains more Fiber than 92% of foods. 100 grams of Mung bean contains 65% of the Fiber that you need to consume daily.

richer than 92% foods

In one hundred grams 65% of the daily dose

Mung bean is also rich in substances Potassium , Iron and Magnesium


Compare Fiber-rich foods

Black beans are rich in Fiber.Black Beans contains more Fiber than 92 percent of foods. 100 grams of Black beans contains 62% of the Fiber that you need to consume daily.

richer than 92% foods

In one hundred grams 62% of the daily dose

Product Black beans are also rich in substances Potassium , Iron and Phosphorus


Compare Fiber-rich foods

Pinto beans are rich in Fiber. Pinto beans contains more Fiber than 92 percent of foods. 100 grams of Pinto beans contains 62% of the Fiber that you need to consume daily.

richer than 92% foods

In one hundred grams 62% of the daily dose

The product Pinto beans are also rich in substances Potassium , Iron and Magnesium


Compare Fiber-rich foods

Bran is rich in Fiber.Bran contains more Fiber than 92% of foods. 100 grams of Bran contains 62% of the Fiber that you need to consume daily.

richer than 92% foods

In one hundred grams 62% of the daily dose

The bran product is also rich in substances Phosphorus , Iron and Vitamin B1


Compare Fiber-rich foods

Rye is rich in Fiber.Rye contains more Fiber than 92% of foods. 100 grams of Rye contains 60% of the Fiber that you need to consume daily.

richer than 92% foods

In one hundred grams 60% of the daily dose

Rye is also rich in substances Carbohydrates , Potassium and Magnesium


Compare Fiber-rich foods

Pigeon peas are rich in Fiber. Pigeon pea contains more Fiber than 92% of foods. 100 grams of Pigeon peas contains 60% of the Fiber that you need to consume daily.

richer than 92% foods

In one hundred grams 60% of the daily dose

Pigeon peas are also rich in substances Potassium , Iron and Magnesium


Compare Fiber-rich foods

Rosemary is rich in Fiber.Rosemary contains more Fiber than 91% of foods. 100 grams of Rosemary contains 56% of the Fiber that you need to consume daily.

richer than 91% foods

In one hundred grams, 56% of the daily dose

Rosemary is also rich in Iron , Calcium and Potassium


Compare Cinnamon to other fiber rich foods


Compare Oregano to other fiber rich foods


Compare Cocoa Powder to other rich foods Fiber


Compare Paprika to other rich foods in Fiber


Compare Seeds to other fiber rich foods


Compare Flax to other rich foods in Fiber


Compare Cayenne Pepper to other rich foods in Fiber


Compare Black Pepper to other rich foods in Fiber


Compare Beans to other fiber rich foods


Compare Cranberry Beans to other foods rich in Fiber


Compare Lupine Beans to other fiber-rich foods


Compare Pumpkin Seed to other fiber-rich foods


Compare Barley to other fiber rich foods


Compare Mung bean to other rich foods in Fiber


Compare Black Beans to other fiber rich foods


Compare Pinto beans to other fiber-rich foods


Compare Bran to other foods rich in Fiber


Compare Rye to other fiber rich foods


Compare Pigeon Pea to other fiber rich foods


Compare Rosemary to other fiber rich foods

Please consult your physician before starting any diet.

© FoodStruct 2016 – 2021

90,000 About the benefits of fiber in the diet

If a person decides to lose weight, he first of all should revise his daily menu and allocate time for sports exercises. It should be remembered that the process of losing weight is 30% dependent on sports and 70% on the food that is consumed. This means that without physical exertion, full weight loss will not work, but first of all, you need to streamline your diet.

In order to not be in vain, of course, first it is better to study the information in this area. It has long been a known fact that significantly reducing the amount of food consumed is not a way out of the situation, but rather an aggravation of it. Those who thoroughly study the issue of weight loss know that most nutritionists recommend eating food with an energy value of about 1300-1500 calories. And, of course, a big role will be played by what kind of food this amount of energy will enter the body with.

People who are concerned about their weight, if they have carefully approached the study of this problem, are well aware of the benefits of dietary fiber, better known as fiber. Today it is no secret to anyone that proper nutrition is not only a certain ratio of basic elements – carbohydrates, fats and proteins, but also the obligatory presence of fiber. Let’s see what its value is.

Fiber – what is it?

The term “fiber” means coarse fibers that make up the membrane of plant cells.They belong to the class of “correct”, that is, complex or slow carbohydrates. Due to their properties, these dietary fibers are able to free the human body from food residues stuck in the digestive tract. But this is far from the only beneficial quality of dietary fiber.

There are two types of fiber:

  • Insoluble.
  • Soluble.

Accordingly, the first type of fiber is not absorbed by the walls of the stomach and intestines, while the second is subject to dissolution. Therefore, the effect on the body of insoluble and soluble fiber will be different. One thing is certain – the effect of consumption is purely positive and both types should be present in the diet. And this applies not only to people who are losing weight, but also to those who care about their health.

Insoluble fiber

The main representatives of insoluble fibers are organic compounds such as cellulose and lignin. These substances cannot be digested by the human digestive system.When immersed in water, these fibers increase in volume and swell. In this form, insoluble fiber moves through the stomach and all parts of the intestine and leaves the body. Along the way, the fibers, as it were, cleanse the walls of the gastrointestinal tract from food debris that have not been digested, thereby preventing the occurrence of fatty deposits and intoxication of the body.

The thing is that the swollen fiber fills the digestive tract, signals are sent to the brain that the stomach is full, and the feeling of hunger does not appear for a long time. As a result, a person does not have the desire to eat something once again. In addition, insoluble fiber helps keep your bowels healthy. Since lignin and cellulose are not broken down in the gastrointestinal tract, they are invariably excreted from the body, and in a natural way, without additional stimulation. This will remove toxins that fiber binds. Regular intake of this type of fiber stimulates the contraction of the walls and small and large intestines. Then constipation and their unpleasant consequences will not occur.

Another plus of fiber is that the villi of the cleaned intestine will better absorb valuable substances from food.

Soluble fiber

This type of fiber is composed of polysaccharides. Their principle of action on the body will be slightly different. The varieties of soluble fibers are inulin, pectin, and also gum.

Soluble fiber can not only swell when interacting with liquid, but also dissolve under the action of gastric and intestinal juice. At the same time, it also has beneficial effects on health.

Useful properties of soluble fiber look like this:

  • Gastrointestinal filling, slow absorption. Because of this, it reduces the release of glucose in the blood.
  • Binding and excretion of cholesterol molecules. Thus, it reduces the risk of cardiovascular disease.
  • Binding of substances responsible for the formation of cancerous tumors. Toxins are removed from the body along with fiber.
  • Creation of an environment in the intestine in which beneficial microorganisms reproduce well. They help fight disease-causing bacteria and boost immunity.
  • Reduction of symptoms such as heartburn and bloating.

In addition, along with soluble fiber, the body receives a sufficient amount of energy, ensuring the flow of physical strength.

Where to find fiber

Of course, you can get dietary fiber from special additives.But it is better to turn to natural products, which, in addition to fiber, will also contain useful trace elements and vitamins.

These products contain a sufficient amount of soluble and insoluble fiber:

  • Vegetables – beets, carrots, cabbage, broccoli, pumpkin, cucumbers, lettuce, tomatoes.
  • Fruits – citrus fruits, apricots, plums, pears, quince, apples, dried fruits.
  • Cereals – oats, buckwheat, wheat.
  • Legumes – peas, lentils, beans.
  • Nuts.
  • Bran and whole grains.

The optimal amount of fiber for each person may be different. On average, this is 25 to 40 grams per day. Too much fiber can lead to bloating and even diarrhea.

90,000 Are you eating enough fiber?

Fiber is a dietary plant fiber that is a great tool for maintaining good health and a key part of the recipe for longevity! For example, it lowers blood sugar and insulin levels, provides a long-lasting feeling of fullness and is an excellent natural sorbent.But how do you know if you are eating enough fiber? Many of us cannot give an exact figure. From this follows another important question – how to increase its consumption?

In this article we will talk about the benefits of fiber and figure out which foods to add to the diet so that the body gets it in the right amount.

Global fiber intake .

Researchers from the University of Otago and the University of Dundee have determined that an adult should consume at least 25 grams of fiber per day.

Moreover, to truly maximize your potential health benefits, you need to aim for the 30 g or more mark. This indicator was recommended by the UK government back in 2015. In comparison, most people do not even consume 20 grams per day, and only 10% of adults fit this figure.

The benefits of fiber

So what are the clear benefits of this dietary fiber? The answer to the question was found after analyzing almost 200 scientific papers and 58 clinical trials and published in the medical journal The Lancet. The results showed that out of 1000 people who doubled their intake of this fiber (from 15 g to 30 g), 5 got rid of heart problems for a period of 10 to 20 years. The results also indicate a decrease in the proportion of patients with type 2 diabetes and bowel cancer, weight loss, normalization of blood pressure and cholesterol levels. In addition, fiber helps us feel full, improves digestion, and affects the absorption of fat in the small intestine.

Fiber-rich foods

Now that we know the health benefits, let’s look at ways you can increase the fiber content in your diet.If 100 g of a product contains 6 or more grams of this fiber, then it is suitable for us. These are commonly available ingredients such as bananas, apples, most vegetables, some grains, durum wheat pasta and brown rice, legumes, and seeds and nuts. Simply switching from white to whole grain or whole grain breads can also increase your fiber intake.

How to preserve the beneficial properties of products?

As we mentioned, fresh fruits and vegetables are a great way to increase the amount of fiber in your diet. Therefore, it is so important to comply with the requirements for optimal storage. In the LIEBHERR BioFresh section, many food stays fresh for much longer than in a conventional refrigerator. This is due to the maintenance of the necessary storage conditions for vegetables, fruits, dairy and meat products. The symbiosis of the right temperature and controlled humidity preserves the nutritional value, vitamins and minerals, as well as the attractive appearance of the food.

The following list contains just a few examples of fiber-rich foods and their shelf life in the Liebherr BioFresh freshness zone.

  • Carrots (2 pcs.) – 6 g fiber (up to 80 days in BioFresh)
  • Raspberries (80 g) – 5.6 g fiber (up to 3 days with BioFresh)
  • Apple (1 pc.) – 4 g fiber (up to 80 days in BioFresh)
  • Kiwi (2 pcs.) – 4 g fiber (up to 80 days in BioFresh)
  • Green Peas (80g) – 4g Fiber (up to 14 days in BioFresh)
  • Blackberries (80 g) – 4 g fiber (up to 3 days in BioFresh)
  • Brussels Sprouts (80g) – 3g Fiber (up to 20 days in BioFresh)

For comparison, the shelf life of the above products in a regular container for vegetables and fruits: carrots up to 50 days, raspberries up to 1 day, apples up to 50 days, kiwi up to 40 days, green peas up to 7 days, blackberries up to 1 day, Brussels sprouts up to 11 days.

Although low-carb diets remain popular, the evidence points to the opposite. Perhaps fiber should now be considered the new “superfood”.

We hope you enjoyed this article. Are you going to increase your daily fiber intake? If so, we’d love to hear about your ingenious ways to consume it in the comments or on the LIEBHERR VK community.

What is fiber and why is it needed – Zira.uz

What foods contain fiber and how is it useful? What are the rules to follow when taking Fiber ? You will learn all this in our material.

What is fiber?

Fiber is a coarse vegetable fiber that allows you to enrich the body with all useful microelements, promote weight loss and prevent the appearance of diseases associated with the gastrointestinal tract. Fiber actively stimulates the intestines and acts as a “ brush ” that cleanses our body. Dietary fiber has a very coarse texture, due to which they are retained in the body and a person who has consumed a product that contains fiber feels full for a long time.Also, fiber promotes the accelerated movement of fat in the intestinal walls, which subsequently prevents the formation of fatty deposits.

What kind of tissue is there?

There are two types of fiber: soluble and insoluble . Both species have a positive effect on the body as a whole, but have different functions. Insoluble fiber is not absorbed by the walls of the stomach, while soluble fiber is completely absorbed.

Soluble fiber

This view
fiber on contact with water and ingestion takes a viscous,
jelly-like form.Soluble fiber slows down the movement of food in the body and
gently, without damaging the intestinal wall, cleanses it. It also contributes to
heals the intestinal mucosa and removes toxins. Mostly the maximum
the fiber content is concentrated in the pulp of the food. This kind of food
fiber contained in:

  • legumes-
    beans, lentils, chickpeas
  • citrus-
    oranges, tangerines, lemons
  • nuts – especially almonds
  • cereals
    crops – oats, chia seeds, buckwheat, wheat
  • vegetables –
    onions, tomatoes, broccoli, pumpkin
  • forest
    berries – strawberries, strawberries, currants, gooseberries

Insoluble fiber

This type
fiber, when it enters the body, swells like a sponge and absorbs everything
harmful substances contained in the body.Insoluble dietary fiber
help lower blood sugar and cholesterol levels. Also regular
eating insoluble fiber is an excellent prevention
cardiovascular disease. Found in vegetables, fruit skins,
dried fruits and berries.

How to use fiber

The daily requirement of fiber in the body is 20-30 grams. But it will be quite difficult to eat 1 kilogram of oatmeal or citrus fruits per day. For this, at present, there are wheat, rye crispbreads, which help to replenish the daily dose.Bran consumed after breakfast will also become suitable, which not only replenish the daily norm and give a boost of energy for the whole day. It should be noted that 100 grams of bran contains 40-45 grams of fiber, therefore, to provide the body with a daily requirement, only 50 grams of bran is enough. It is important to know that bran should be consumed with plenty of liquid: water or juice. Bran with low-fat kefir or yogurt can be an ideal alternative to a nutritious breakfast.

fiber should be a little careful, because by increasing the dose you can
on the contrary, harm the body. Fiber intake should start at 20 grams per
day and every day gradually increase the amount by 3-5 grams.

Useful properties of fiber

Talk about
the beneficial properties of fiber can be infinite, as we mentioned above it
is a key ingredient in digestion. There are also the following useful
fiber properties:

  • slows down the absorption of carbohydrates in the body.
  • suppresses appetite, subsequently prevents overeating
  • is an excellent means for losing weight.
  • affects blood sugar levels and prevents the development of diabetes.
  • cleanses the body of toxins and toxins

eating fiber is one of the most effective ways to
prevention of diseases of the gastric tract and obesity. If you want to have
slim figure and a healthy body, then fiber is what you need.On
today, proper nutrition is not only about having a healthy and
low-calorie food in the diet, but also the presence of such an important element as
cellulose. Stock up on cereals, fruits and vegetables and correctly identify
dosage of products. Be healthy!

3 308

90,000 14 healthy foods high in fiber

Low carb diets have been linked to truly impressive health benefits.

Research has shown that they are particularly effective in fighting hunger and weight loss.

They are also thought to help lower blood pressure and LDL cholesterol levels, as well as increase HDL cholesterol levels.

What’s more, low-carb diets have been found to improve blood sugar control in people with type 2 diabetes.

Low carb diets typically have less than 130 grams of carbs per day, while very low carb diets typically include 20-50 grams of carbs per day.

However, some very low carbohydrate diets may be extremely inadequate in fiber, a nutrient essential for digestion, heart and gut health.

In fact, studies have estimated that only 5% of American adults – whether they eat a low-carb diet or not – consume the recommended 25–38 grams of fiber per day.

Fortunately, if you are on a low-carb diet and are worried about your fiber intake, there are delicious foods that are low in carbohydrates and high in fiber.

The following are 14 healthy foods that are high in fiber and low in carbohydrates.

Flax Seeds

Flaxseeds are small oilseeds that contain nutrients.

In particular, they are good sources of omega-3 fatty acids, fiber and antioxidants. They are also low in fast carbs – total carbs minus fiber.

Notably, flax seeds have a lower ratio of omega-6 to omega-3 acids than most other oil seeds.This is important because lower ratios of omega-6 to omega-3 acids have been linked to a lower risk of certain chronic diseases.

Flax seeds can be easily incorporated into your diet and can be the foundation of your healthy diet.

Two tablespoons (14 g) of ground flax seeds contain 4 g of fiber and 0 g of net carbohydrates.

Chia Seeds

Despite their small size, chia seeds are rich in certain nutrients.

In addition to being high in fiber, protein and a number of vitamins and minerals, chia seeds are one of the best known plant sources of omega-3 fatty acids.

Chia seeds can be sprinkled over salads and yogurt, or added to smoothies.

They also absorb liquid well, turning into a gel that can be used as an egg substitute for vegans or as a thickener for sauces and jellies.

Two tablespoons (30 grams) of chia seeds contain 11 grams of fiber and 2 grams of net carbs (16).


Avocados are high in healthy fats and have a unique buttery texture.

In fact, avocado is a fruit, however, as a rule, it is consumed as a vegetable and added to various dishes.

In addition to being high in monounsaturated fats, avocados are a good source of fiber, folate, potassium and vitamins K and C.

One small (136 grams) avocado contains 9 grams of fiber and 3 grams of net carbs.


Almonds are one of the most consumed nuts in the world.Benefits of Almonds

Great for snacking, highly nutritious and rich in healthy fats, antioxidants, and essential vitamins and minerals including vitamin E, manganese and magnesium.

Since they are also a good source of fiber and protein, almonds help you feel full faster and promote weight loss.

One handful (28 grams) of raw almonds contains 4 grams of fiber and 3 grams of net carbs.

Unsweetened coconut flesh

It is often sold crushed and added to desserts, granola bars and breakfasts.

Coconut pulp is high in healthy fats and fiber, as well as moderate amounts of carbohydrates and proteins.

It is also rich in important minerals such as copper and manganese. Copper promotes bone formation and heart health, while manganese is essential for fat metabolism and enzymatic function.

One handful (28 grams) of sugar-free grated coconut pulp contains 5 grams of fiber and 2 grams of net carbs.


Blackberry is a sweet and tart summer berry.

It is also incredibly nutritious: just 1 cup (140 g) can contain over 30% of the daily value of vitamin C.

These berries are also very rich in antioxidants. Regular consumption has a beneficial effect on reducing the risks of chronic inflammation, heart disease, and some forms of cancer.

In addition, a study conducted over a week on 27 overweight or obese men due to their high fat intake found that daily blackberry consumption promoted fat burning and increased insulin sensitivity (25 trusted sources).

One glass (140 g) of blackberries contains 7 g of fiber and 6 g of carbohydrates.


Another sweet and tart summer berry that is best eaten immediately after purchase.

While low in calories, it is also surprisingly rich in selected essential vitamins and minerals. In fact, just 1 cup (140 g) contains over 50% of the daily value for vitamin C and 41% of the daily value for manganese.

Like blackberries, raspberries are rich in antioxidants that protect against disease.It can be eaten on its own, added to desserts and yoghurt parfaits, or to breakfast cereals.

One cup (140 grams) of raspberries contains 9 grams of fiber and 8 grams of net carbs.


People have been eating pistachios since 6000 BC.

In cooking, pistachios are used as a nut.

Pistachios, with their vibrant green color and characteristic flavor, are often found among many dishes, including desserts such as ice cream and cakes.

Nutritionally high in healthy fats and vitamin B6, which helps regulate blood sugar levels and the formation of hemoglobin.

One handful (28 grams) of peeled pistachios contains 3 grams of fiber and 5 grams of net carbs.

Wheat bran

Wheat bran is the hard outer layer of wheat grains.

Although naturally found in whole grains, it can also be purchased separately to add a nutty flavor to baked goods, smoothies, yogurts, soups and casseroles.

Wheat bran is rich in the following essential vitamins and minerals: 1/2 cup (30 grams) contains 41% DV of selenium and over 140% DV of manganese.

Although perhaps best known for its impressive amount of insoluble fiber, nutrients that help treat constipation and promote regular bowel movements (31).

A 1/4 cup (15 g) serving of wheat bran contains 6 g of fiber and 4 g of carbohydrates.


Cauliflower is a popular staple in low-carb diets as it acts as a grain substitute or can even be used to make low-carb pizza.

Cauliflower is a cruciferous vegetable that is low in calories and carbohydrates, but high in fiber, vitamins and minerals.

It is also a good source of choline, which is important for brain and liver health as well as metabolism and DNA synthesis.

One serving (85 grams) of chopped cauliflower contains 2 grams of fiber and 2 grams of net carbs.


Broccoli is a common cruciferous vegetable rich in selected important nutrients.

In addition to being low in calories, it is rich in fiber and certain essential vitamins and minerals, including folic acid, potassium and vitamins C and K.

It also has more protein than many other vegetables.

While it can be cooked or eaten raw, research shows it has great health benefits when steamed.

One serving (71 grams) of raw broccoli flowers contains 2 grams of fiber and 3 grams of net carbs.


A common spring vegetable, asparagus comes in several colors, including green, purple and white.

It is low in calories, but contains a large amount of vitamin K, which is 46% of the daily value (in a 134 grams serving). The same serving also contains 17% of the daily value of folate, which is vital during pregnancy and promotes cell growth and DNA formation.

It is most often prepared, but raw asparagus is sometimes added to salads and vegetarian dishes.

One serving (134 grams) of raw asparagus contains 3 grams of fiber and 2 grams of net carbs.


Eggplant is widely used in many dishes around the world.

They give food a special consistency and are very low in calories.

They are also a good source of fiber and several vitamins and minerals, including manganese, folate and potassium.

One serving (82 grams) of raw eggplant cube contains 3 grams of fiber and 2 grams of net carbs.

Purple Cabbage

Purple cabbage, aka red cabbage, is a nutritious food that can also add color to your meals.

Although it tastes like white cabbage, purple cabbage contains more plant compounds that are beneficial to health, such as promoting heart and bone health, preventing inflammation, and protecting against some forms of cancer.

Purple cabbage is also low in carbohydrates, high in fiber and an excellent source of vitamins C and K.

One serving (89 grams) of chopped red cabbage contains 2 grams of fiber and 5 grams of net carbs.


If you are trying to lose weight or want to lower your blood sugar, reducing your carbohydrate intake can have tremendous health benefits.

And whatever you think, you can reduce your carbohydrate intake while getting enough fiber.

In fact, many low-carb, high-fiber foods are not only healthy, but also incredibly delicious.

90,000 How much fiber do you need daily and why?

When analyzing food diaries, I often come across the same significant mistake – a lack of dietary fiber (or fiber) in the diet. According to the Institute of Nutrition of the Russian Academy of Medical Sciences, the daily consumption of dietary fiber among Russians is only 6-7 grams (and the diaries of my wards confirm this), while the official norm from WHO is 35 grams ! The difference is obvious …

But let me not “intimidate” you and talk about what a long-term deficiency of such a valuable nutrient can lead to, but rather show the most important, in my opinion, reasons that, I hope, will inspire you to increase consumption of dietary fiber.

Fiber is a plant fiber that is difficult to digest and indigestible. They are found in most plant organisms and form the basis of their cell walls.

Fiber is soluble (when it comes into contact with water, it takes a jelly-like form) and insoluble (remains unchanged). Both types of fiber must be present in the human diet on a daily basis.

  • Insoluble fiber improves intestinal motility (transport of food through the colon) and facilitates bowel movement, which is the best way to prevent constipation.And when there is no constipation, the body smells delicious, the brain works actively, there are no rashes on the face, life is easy and joyful.

  • Due to the property of slowing down the emptying of the stomach and the digestion of starches, soluble fiber avoids sudden changes in blood glucose levels. In addition, it reduces the secretion of insulin, which allows you to more effectively remove body fat.

  • Reduces the level of cholesterol by blocking the entry of its molecules from the intestines into the blood (if you decided to eat something fatty, combine the dish with stewed vegetables).For the same reason, fiber is the main component of the “anti-cellulite diet”.

  • Fiber reduces the rate of formation and growth of plaques that form in the walls of blood vessels. Eating 4-5 cups of vegetables and fruits a day reduces the risk of stroke and heart attack by 35%.

  • Dietary fiber is the favorite food of the intestinal flora (and this is, for a minute, 2 kg of bacteria), which is necessary for its vital activity. (By the way, there is a hypothesis that microflora imbalance can lead to extra pounds!).

  • Fiber – “magic” sponge for toxins, binds and removes them from the body.

  • With the use of fiber, the feeling of fullness comes faster, which contributes to the correction of weight.

Of course, if yesterday you ate very few foods rich in dietary fiber, you should not fulfill the entire 35 grams norm from tomorrow, it is better to move towards this figure gradually. It is worthwhile to very carefully increase your fiber intake in the presence of constipation, hemorrhoids, inflammatory bowel disease. And, of course, it is important to remember that dietary fiber requires an increase in water intake (otherwise you can face the problem of emptying the intestines, simply constipation).

But why is there so little fiber in the average person’s diet? I see the reason for this situation in the meager variety of foods on the table … I often see food diaries: the maximum that people eat is a salad of cucumber and tomato (where there is not so much fiber) and one or two fruits. Of course, such a diet cannot satisfy the body’s needs for dietary fiber.

Where is fiber found?

Not only greens, vegetables and fruits abound in fiber, it is abundant in legumes and cereals (unrefined) crops, seeds and nuts.

But, perhaps, I will give you my top list of products – sources of fiber:

  • Lentils, chickpeas, mung bean, beans are high in fiber and protein. The main thing is not to forget to soak them properly, making it easier for our body to digest.

  • White cabbage, stewed and sauerkraut, turnips, broccoli, asparagus, peppers, zucchini, avocado.

  • Oat groats (whole), buckwheat, rye bread, oat and wheat bran (baked goods).

  • Nuts, chia seeds and flax seeds, which are especially beneficial in cocktails, smoothies and baked goods. And, of course, the presence of greens, berries and vegetables in the daily diet.

How do you know if you are getting enough fiber?

Once again, a food diary (for example, Fatsecret) helps out here. Add to the special program the menu of today, and get the final figure for the fiber content in your diet.If you can’t replenish the norm with food, I recommend adding chia and flax seeds (only in weight correction programs take into account their high calorie content), or nutritional fortifiers containing psyllium seed husks.

The husk of psyllium seeds contains my favorite product for enriching the diet with fiber – “ Loklo” ! Honestly, I love it! Low-calorie, tasty and very satisfying product with warm apple and cinnamon aromas.

A tablespoon of “Loklo” contains 4 grams of soluble and insoluble dietary fiber, which, for example, equals 160 grams of cabbage / or 220 grams of apples / or 285 grams of tomatoes.

This is a very balanced complex containing, in addition to the husk of psyllium seeds, a particularly valuable type of dietary fiber, oat bran, pectin, guar gum, turmeric root, bioflavonoids and many other various usefulness. Note that at the Weider College of Fitness and Bodybuilding, where I studied sports nutrition, a nutritionist, MD, noted this product with special attention. Frankly, it was nice to know that it has been present in my diet for nine years.

The most delicious variant of “Loklo” application, in my opinion, is the dilution of a dessert spoon of the product with yogurt, berries and 1/3 of the “Solstic Slim” sachet. It turns out a very tasty, aromatic and satisfying dietary snack. The classic dosage looks like this: 1 teaspoon in a glass of water twice a day. But if your intestines have already adapted to the increased fiber intake, of course, the dosage can be increased to 2 dessert spoons or more.