How much fiber do you need per day. What are the health benefits of a high-fiber diet. Which foods are rich in dietary fiber. How can you increase your daily fiber intake.

Understanding Dietary Fiber: The Unsung Hero of Nutrition

Dietary fiber, often referred to as roughage or bulk, is a crucial component of a healthy diet that many people overlook. Despite its importance, most Americans consume less than half the recommended amount of fiber each day. But what exactly is dietary fiber, and why is it so vital for our health?

Fiber is a type of carbohydrate found in plant-based foods that the human body cannot digest. It passes through our digestive system relatively unchanged, which might lead some to question its value. However, this unique property is precisely what makes fiber so beneficial to our health.

Types of Dietary Fiber

There are two main types of dietary fiber:

• Soluble fiber: This type dissolves in water and can help lower blood cholesterol and glucose levels.
• Insoluble fiber: This type does not dissolve in water and helps promote regular bowel movements and prevents constipation.

Both types of fiber are important for maintaining good health and are found in varying amounts in different plant-based foods.

The Recommended Daily Fiber Intake: Are You Getting Enough?

The amount of fiber you need each day depends on various factors, including your age, gender, and overall calorie intake. According to the Institute of Medicine, the general recommendations for daily fiber intake are:

• Men (ages 19-50): 38 grams
• Men (51 and older): 30 grams
• Women (ages 19-50): 25 grams
• Women (51 and older): 21 grams
• Pregnant women: 28 grams
• Breastfeeding women: 29 grams

However, these are minimum recommendations. Some experts suggest that the ideal fiber intake should be based on your calorie consumption. A good rule of thumb is to aim for 14 grams of fiber for every 1,000 calories you consume.

Calculating Your Personal Fiber Needs

To determine your individualized fiber requirements, you first need to calculate your daily calorie needs. These can vary based on factors such as age, gender, activity level, and overall health status. Here’s a general guide:

• Sedentary women: 1,600 to 2,000 calories per day
• Moderately active women: 1,800 to 2,200 calories per day
• Active women: 2,000 to 2,400 calories per day
• Sedentary men: 2,000 to 2,600 calories per day
• Moderately active men: 2,200 to 2,800 calories per day
• Active men: 2,400 to 3,000 calories per day

Once you know your calorie needs, you can calculate your fiber requirements. For example, if you need 2,000 calories per day, you should aim for about 28 grams of fiber daily (2,000 x 14 / 1,000 = 28).

The Health Benefits of a High-Fiber Diet: More Than Just Digestion

While fiber is well-known for its role in promoting digestive health, its benefits extend far beyond just keeping you regular. A diet rich in fiber has been linked to numerous health benefits, some of which might surprise you.

Cardiovascular Health

One of the most well-established benefits of a high-fiber diet is its positive impact on heart health. Multiple large-scale studies have found a strong correlation between high fiber intake and reduced risk of cardiovascular disease. But why does fiber have such a profound effect on heart health?

• Cholesterol reduction: Soluble fiber can help lower levels of LDL (bad) cholesterol in the blood.
• Blood pressure regulation: A high-fiber diet may help reduce blood pressure levels.
• Inflammation reduction: Fiber may help reduce inflammation in the body, a key factor in heart disease.

Weight Management

Fiber can be a valuable ally in maintaining a healthy weight or aiding in weight loss efforts. How does fiber contribute to weight management?

• Increased satiety: Fiber-rich foods tend to be more filling, helping you feel satisfied with fewer calories.
• Slower digestion: Fiber slows down the digestion process, helping to maintain steady blood sugar levels and reduce cravings.
• Lower calorie density: Many high-fiber foods are naturally lower in calories.

Diabetes Prevention and Management

A diet high in fiber may help reduce the risk of developing type 2 diabetes and can be beneficial for those already managing the condition. How does fiber impact blood sugar regulation?

• Slower glucose absorption: Fiber slows the absorption of sugar, helping to prevent rapid spikes in blood glucose levels.
• Improved insulin sensitivity: Some studies suggest that a high-fiber diet may improve insulin sensitivity.

Digestive Health

Of course, we can’t discuss the benefits of fiber without mentioning its crucial role in digestive health. How does fiber support a healthy digestive system?

• Regularity: Insoluble fiber adds bulk to stool, promoting regular bowel movements and preventing constipation.
• Gut microbiome support: Certain types of fiber serve as prebiotics, nourishing beneficial gut bacteria.
• Diverticulosis prevention: A high-fiber diet may reduce the risk of developing diverticular disease.

Fiber-Rich Foods: Nature’s Nutritional Powerhouses

Now that we understand the importance of fiber, let’s explore the best sources of this vital nutrient. A varied diet rich in plant-based foods is the best way to meet your daily fiber needs. Here are some of the top fiber-rich foods to include in your diet:

Whole Grains

• Oats
• Quinoa
• Brown rice
• Whole wheat bread and pasta
• Barley

Legumes

• Lentils
• Black beans
• Chickpeas
• Split peas
• Edamame

Fruits

• Raspberries
• Pears
• Apples (with skin)
• Bananas
• Oranges

Vegetables

• Artichokes
• Broccoli
• Brussels sprouts
• Carrots
• Sweet potatoes

Nuts and Seeds

• Chia seeds
• Flaxseeds
• Almonds
• Pumpkin seeds
• Sunflower seeds

By incorporating a variety of these foods into your daily diet, you can significantly increase your fiber intake and reap the numerous health benefits associated with a high-fiber diet.

Strategies for Increasing Your Daily Fiber Intake

While the benefits of a high-fiber diet are clear, many people struggle to meet their daily fiber requirements. Here are some practical strategies to help you increase your fiber intake:

Start Your Day Right

Begin your day with a fiber-rich breakfast. Consider options like:

• Oatmeal topped with berries and chia seeds
• Whole grain toast with avocado
• A smoothie with spinach, fruits, and ground flaxseed

Swap Refined for Whole

Make simple substitutions in your diet to increase fiber intake:

• Choose whole grain bread instead of white bread
• Opt for brown rice or quinoa instead of white rice
• Snack on whole fruits instead of fruit juices

Snack Smart

Keep fiber-rich snacks on hand for when hunger strikes:

• Raw vegetables with hummus
• A handful of nuts or seeds
• Air-popped popcorn

Add Beans to Your Meals

Beans are an excellent source of fiber. Try these ideas:

• Add beans to salads
• Include lentils in soups and stews
• Try bean-based dips like hummus

Don’t Peel Your Produce

The skin of fruits and vegetables often contains a significant amount of fiber. When safe and palatable, eat your produce with the skin on.

Sprinkle Seeds

Add extra fiber to your meals by sprinkling seeds on top:

• Add chia or flaxseeds to yogurt or smoothies
• Sprinkle sunflower or pumpkin seeds on salads

Potential Challenges of Increasing Fiber Intake: How to Overcome Them

While increasing your fiber intake is generally beneficial, it’s important to do so gradually to avoid potential discomfort. Some people may experience bloating, gas, or abdominal discomfort when they suddenly increase their fiber intake. How can you avoid these issues?

• Gradual increase: Add fiber to your diet slowly over a period of several weeks.
• Stay hydrated: Drink plenty of water as you increase your fiber intake.
• Diverse sources: Get fiber from a variety of sources, not just one type of food.
• Listen to your body: Pay attention to how different fiber-rich foods affect you.

If you experience persistent digestive issues when increasing your fiber intake, it’s advisable to consult with a healthcare professional.

Fiber Supplements: When and How to Use Them

While it’s always best to get your fiber from whole foods, there may be times when fiber supplements are beneficial. When might fiber supplements be appropriate?

• Difficulty meeting fiber needs through diet alone
• Certain medical conditions that require increased fiber intake
• During travel or other situations where access to fiber-rich foods is limited

Common types of fiber supplements include psyllium, methylcellulose, and inulin. However, it’s important to note that fiber supplements don’t provide the same range of nutrients and health benefits as fiber-rich whole foods.

If you’re considering fiber supplements, it’s crucial to consult with a healthcare provider first. They can help determine if supplements are necessary and recommend the most appropriate type and dosage for your individual needs.

The Future of Fiber Research: Emerging Trends and Potential Benefits

As nutrition science continues to evolve, researchers are uncovering new potential benefits of dietary fiber. Some exciting areas of ongoing research include:

Gut Microbiome and Fiber

Scientists are increasingly interested in the relationship between dietary fiber and the gut microbiome. How might fiber influence our gut health?

• Prebiotic effects: Certain types of fiber serve as food for beneficial gut bacteria.
• Microbiome diversity: A high-fiber diet may promote a more diverse gut microbiome, which is associated with better health outcomes.
• Short-chain fatty acids: When gut bacteria ferment fiber, they produce beneficial compounds called short-chain fatty acids.

Fiber and Mental Health

Emerging research suggests a potential link between fiber intake and mental health. What are scientists discovering about this connection?

• Gut-brain axis: The gut microbiome, influenced by fiber intake, may communicate with the brain and affect mood and cognition.
• Inflammation reduction: Fiber’s anti-inflammatory effects may extend to the brain, potentially impacting mental health.

Fiber and Cancer Prevention

While more research is needed, some studies suggest that a high-fiber diet may help reduce the risk of certain types of cancer. What potential mechanisms are being investigated?

• Colon cancer: Fiber may help reduce the risk of colon cancer by promoting regular bowel movements and reducing exposure to potential carcinogens.
• Breast cancer: Some studies suggest that a high-fiber diet during adolescence and early adulthood may reduce the risk of breast cancer later in life.

Personalized Fiber Recommendations

As our understanding of individual genetic and microbiome differences grows, we may see more personalized fiber recommendations in the future. How might this impact dietary advice?

• Genetic factors: Certain genetic variations may influence how individuals respond to different types of fiber.
• Microbiome composition: The specific composition of an individual’s gut microbiome may affect how they process and benefit from different fiber sources.

While these areas of research are promising, it’s important to note that more studies are needed to fully understand these potential benefits and their implications for dietary recommendations.

In conclusion, dietary fiber is a crucial component of a healthy diet with wide-ranging benefits for our overall health and well-being. By understanding your fiber needs, incorporating a variety of fiber-rich foods into your diet, and staying informed about emerging research, you can harness the power of fiber to support your health and potentially reduce your risk of various chronic diseases. Remember, when it comes to nutrition, small changes can lead to significant improvements over time. Start today by adding just one more serving of a high-fiber food to your daily diet and build from there. Your body will thank you for it!

How to Calculate How Much Fiber One Needs in a Day | Healthy Eating

By Erin Coleman, R.D., L.D. Updated December 07, 2018

Getting enough fiber is beneficial for your digestive system and can help reduce your disease risks. A 2017 review of meta-analyses published in the “Journal of Chiropractic Medicine” found that people who eat a high-fiber diet have a significantly lower risk of developing cardiovascular disease, possibly because dietary fiber helps keep blood cholesterol levels in check. Another review of meta-analyses published by the same journal in 2018 concluded that people who eat a fiber-rich diet also have a significantly lower risk of developing Type 2 diabetes. Your individualized fiber needs are based on your recommended calorie intake. Your individualized fiber needs are based on your recommended calorie intake.

Minimum Fiber Intake Requirements

Aim to consume at least the adequate intake for fiber set by the Institute of Medicine. For example, eat 38 grams of fiber each day if you’re a man between the ages of 19 to 50, 30 grams per day if you’re a man age 50 or older, 25 grams if you’re a woman between the ages of 19 to 50, 21 grams if you’re a woman age 50 or older, 28 grams if you’re pregnant and at least 29 grams of fiber each day if you’re breastfeeding.

Calculate Calorie Needs

Determine your calorie needs to calculate your individualized fiber requirements. According to the Dietary Guidelines for Americans 2010, sedentary women need 1,600 to 2,000 calories per day, moderately active women require 1,800 to 2,200 calories and active women need 2,000 to 2,400 calories per day to maintain a healthy weight. Sedentary men require 2,000 to 2,600 calories, moderately active men need 2,200 to 2,800 calories and active men require 2,400 to 3,000 calories per day for healthy weight maintenance. These are general guidelines; for individualized calorie needs based on your age, size, activity level and health status, consult your doctor or a registered dietitian.

Individualized Fiber Requirements

Calculate your individualized fiber needs based on your calorie requirements. Adults and children should eat 14 grams of fiber for each 1,000 calories they consume. For example, if you require 2,000 calories per day for healthy weight maintenance you should consume 28 grams of fiber each day, and if you need 3,000 calories you should eat 42 grams of fiber every day. If you require 1,500 calories per day, you need about 22 grams of fiber each day.

Eat Fiber-Rich Foods

It is ideal to get your fiber from a well-balanced diet containing plenty of fiber-rich foods. Foods high in fiber include whole grains, legumes, fruits, vegetables, nuts and seeds. If you’re constipated or unable to meet your fiber requirements from food, ask your doctor about taking a fiber supplement made from psyllium husks or seeds.

Rough Up Your Diet | NIH News in Health

August 2010

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Fit More Fiber Into Your Day

Fiber—you know it’s good for you. But if you’re like many Americans, you don’t get enough. In fact, most of us get less than half the recommended amount of fiber each day.

Dietary fiber is found in the plants you eat, including fruits, vegetables and whole grains. It’s sometimes called bulk or roughage. You’ve probably heard that it can help with digestion. So it may seem odd that fiber is a substance that your body can’t digest. It passes through your digestive system practically unchanged.

“You might think that if it’s not digestible then it’s of no value. But there’s no question that higher intake of fiber from all food sources is beneficial,” says Dr. Joanne Slavin, a nutrition scientist at the University of Minnesota.

Fiber can relieve constipation and normalize your bowel movements. Some studies suggest that high-fiber diets might also help with weight loss and reduce the risk for cardiovascularThe system of heart and vessels that circulates blood through the body. disease, diabetes and cancer.

The strongest evidence of fiber’s benefits is related to cardiovascular health. Several large studies that followed people for many years found that those who ate the most fiber had a lower risk for heart disease. The links between fiber and cardiovascular health were so consistent that these studies were used by the Institute of Medicine to develop the Dietary Reference Intakes for fiber.

Experts suggest that men get about 38 grams of fiber a day, and women about 25 grams. Unfortunately, in the United States we take in an average of only 14 grams of fiber each day.

High fiber intake seems to protect against several heart-related problems. “There is evidence that high dietary fiber consumption lowers ‘bad’ cholesterolA waxy, fat-like substance that your body needs to function normally. A high level in the blood, however, is a major risk factor for heart disease. concentrations in the blood and reduces the risk for developing coronary artery disease, stroke and high blood pressure,” says Dr. Somdat Mahabir, a nutrition and disease expert with NIH’s National Cancer Institute.

Fiber may also lessen the risk for type 2 diabetesA disease in which blood levels of glucose—a type of sugar—are too high., the most common form of diabetes. Fiber in the intestines can slow the absorption of sugar, which helps prevent blood sugar from spiking. “With diabetes, it’s good to keep glucose levels from peaking too much,” explains Dr. Gertraud Maskarinec of the University of Hawaii.

In a recent NIH-funded study, Maskarinec and her colleagues followed more than 75,000 adults for 14 years. Consistent with other large studies, their research found that diabetes risk was significantly reduced in people who had the highest fiber intake.

“We found that it’s mostly the fiber from grains that protects against diabetes,” Maskarinec says. However, she notes that while high fiber intake may offer some protection, the best way to reduce your risk of diabetes is to exercise and keep your weight in check.

Weight loss is another area where fiber might help. High-fiber foods generally make you feel fuller for longer. Fiber adds bulk but few calories. “In studies where people are put on different types of diets, those on the high-fiber diets typically eat about 10% fewer calories,” says Slavin. Other large studies have found that people with high fiber intake tend to weigh less.

Scientists have also looked into links between fiber and different types of cancer, with mixed results. Much research has focused on colorectal cancer, the second-leading cause of cancer death nationwide. Protection against colorectal cancer is sometimes stronger when scientists look at whole-grain intake rather than just fiber. One NIH-funded study of nearly 500,000 older adults found no relationship between fiber and colorectal cancer risk, but whole-grain intake led to a modest risk reduction.

Different types of fiber might affect your health in different ways. That’s why the Nutrition Facts Panels on some foods list 2 categories of fiber: soluble and insoluble. Soluble fiber may help to lower blood sugar and cholesterol. It’s found in oat bran, beans, peas and most fruits. Insoluble fiber is often used to treat or prevent constipation and diverticular disease, which affects the large intestine, or colon. Insoluble fiber is found in wheat bran and some vegetables.

Still, experts say the type of fiber you eat is less important than making sure you get enough overall. “In general, people should not be too concerned by the specific type of fiber,” says Mahabir. “The focus should be more on eating diets that are rich in whole grains, vegetables and fruits to get the daily fiber requirement.”

Whole grains, fruits and vegetables are also packed with vitamins and other nutrients, so experts recommend that you get most of your fiber from these natural sources. “Unfortunately, a lot of people tend to pick low-fiber foods. They go for white bread or white rice. Most of the processed foods—foods that are really convenient—tend to be low in fiber,” says Slavin.

For people who have trouble getting in enough fiber from natural sources, store shelves are filled with packaged foods that tout added fiber. These fiber-fortified products include yogurts, ice cream, cereals, snack bars and juices. They generally contain isolated fibers, such as inulin, polydextrose or maltodextrin. These isolated fibers are included in the product label’s list of ingredients.

The health benefits of isolated fibers are still unclear. Research suggests they may not have the same effects as the intact fibers found in whole foods. For instance, there’s little evidence that isolated fibers help lower blood cholesterol, and they have differing effects on regularity. On the plus side, some studies suggest that inulin, an isolated fiber from chicory root, might boost the growth of good bacteria in the colon.

The bottom line is that most of us need to fit more fiber into our day, no matter what its source. “It would be great if people would choose more foods that are naturally high in fiber,” Slavin says.

Increase your fiber intake gradually, so your body can get used to it. Adding fiber slowly helps you avoid gas, bloating and cramps. Eat a variety of fruits, vegetables, whole grains and nuts to add a mix of different fibers and a wide range of nutrients to your diet. A fiber-rich diet can help your health in many ways.

High-fibre foods and diet | healthdirect

Fibre is found in plant foods like vegetables, fruit, wholegrain foods, legumes, nuts and seeds. Here’s why these foods are good for you and an essential part of your diet.

Eating a diet high in fibre and wholegrain foods is linked to a lower risk of obesity, type 2 diabetes, heart disease, bowel cancer, diverticular disease, constipation and haemorrhoids.

Because high-fibre foods are filling they may also make it easier to stay at a healthy weight.

Foods high in fibre are generally good sources of vitamins and minerals, as well as other important nutrients.

Are you at risk?

How much fibre do I need?

Australian women are recommended to eat 25g of dietary fibre per day and men 30g per day. Most Australians eat less than this. Getting sufficient fibre isn’t just about adding unprocessed wheat bran to breakfast cereal — it’s important to include different types of fibre from a variety of plant foods.

To get enough fibre every day, Cancer Council Australia recommends that you should eat:

• at least 4 serves of wholegrain or wholemeal foods every day (or ensure about half of your daily serves of breads and cereals are wholegrain or wholemeal varieties)
• at least 2 serves of fruit daily
• at least 5 serves of vegetables daily including legumes (also known as ‘pulses’)
• wholefoods rather than dietary fibre supplements as the benefits of fibre from food may be from the combination of nutrients in food working together

A serve of wholegrain or wholemeal foods is equal to:

• 1 slice of wholegrain bread or 1/2 a medium wholemeal bread roll
• 1/2 a cup of cooked brown rice, pasta, noodles, or cooked porridge
• 2/3 cups of wholegrain breakfast cereal
• 1/4 cup of untoasted muesli

Eat a mix of different foods

There are 2 types of fibre — soluble fibre and insoluble fibre — and they are found in different foods. Resistant starch, while not thought of as a type of fibre, acts in a similar way to fibre. Because they have different health benefits, it’s important to include all 3 in your diet.

Soluble fibre

Soluble fibre is a type of fibre that dissolves in water. It’s found in oats, legumes (split peas, dried beans such as red kidney beans, baked beans and lentils), fruit, vegetables and seeds. Foods high in this type of fibre can help you feel full. They also help reduce constipation by speeding up the time it takes for faeces (poo) to pass through the body.

Some soluble fibre in fruit, oats, barley and psyllium can reduce the amount of cholesterol absorbed from the small intestine. This can help to lower blood cholesterol levels, although it is more important to eat a diet low in saturated fat.

Soluble fibre can also help stabilise blood glucose levels in people with diabetes.

Insoluble fibre

Insoluble fibre is a type of fibre that doesn’t dissolve in water. It’s found in high-fibre breads and cereals, the outer skins of fruit and vegetables, and in nuts and seeds.

Because insoluble fibre absorbs water, it helps to soften the contents of the bowel, contributing to keep the bowels regular.

Resistant starch

Resistant starch is starch that is not easily absorbed. Different ways of cooking can create different amounts of resistant starch. For example, resistant starch is found in slightly undercooked (‘al dente’) pasta, cooked but cooled potatoes (including potato salad), under-ripe bananas, beans, lentils and a product called Hi-maize used in some breads and breakfast cereals. Freekeh, a Middle Eastern grain available in some supermarkets, is another good source. In general, foods that are less highly processed contain more resistant starch.

An important benefit of resistant starch is that it ferments, which produces substances that help to keep the lining of the bowel healthy.

Tips for including more fibre in your diet

• Know which packaged foods are high in fibre by reading the nutrient panel on the pack. A food with at least 4g fibre per serve is a good source; food with at least 7g fibre per serve is an excellent source.
• Enjoy wholegrain, wholemeal or mixed grain toast instead of white.
• Use wholegrain pasta instead of white pasta.
• Try brown rice or quinoa instead of white rice with casseroles or curries.
• Use wholemeal flour to thicken sauces, gravies and stews.
• Try wholegrain or wholemeal crisp breads with toppings such as creamed corn or salsa dip.

Getting older? Fibre is important

Eating foods containing fibre could be good for your digestion. Constipation tends to become more of a nuisance as you get older, but fibre-rich foods can prevent constipation and other digestive problems.

Remember to drink sufficient fluid

Dietary fibre absorbs fluid so it’s important to drink enough liquid, including water. As a rule of thumb, having urine that’s straw coloured or lighter (except first thing in the morning) is a sign that you’re getting enough fluid.

What about fibre and wind?

It’s true that the more fibre we eat the more wind we produce — but this is normal and not a good reason to avoid fibre. If your current diet is low in fibre, increase fibre gradually to help avoid too much wind.

Fiber Intake Guidelines for Endurance Athletes

Most athletes understand the importance of protein, carbohydrates and fat in their diet. However, a compound that is often overlooked is dietary fiber. Fiber is a key nutrient in maintaining a healthy diet and GI system.

Fiber can be beneficial to endurance athletes in a variety of ways, but should be approached differently than other nutrients. Let’s take a look at what fiber is, and how athletes can utilize it in their daily diet and during training.

What is Fiber?

Dietary fiber is found mainly in fruits, vegetables, whole grains and legumes. It includes the parts of plant foods that your body can’t digest, and is made of carbohydrates that the body can’t absorb.

Unlike other carbohydrates, fats and proteins that get digested and absorbed by the body, fiber passes relatively intact through the body’s GI system.

Fiber consists of soluble and insoluble fiber. Soluble fiber dissolves in water and forms a gel like material. Insoluble fiber stays intact and helps promote healthy digestion.¹

Fiber is most often associated with the prevention and relief of constipation, but it has many other benefits for the athlete and non-athlete alike. Fiber also helps you maintain a healthy weight and lowers the risk of heart disease and type 2 diabetes.

Fiber for Athletes

An athlete’s approach to fiber should vary some from that of a person not actively training. The recommended daily intake is 20 to 35 grams, whereas 10 to 15 grams is what most individuals ingest on a daily basis.²

The goal should always be to obtain the recommended amount from whole foods rather than supplements. Many supplements are absent of key vitamins, minerals and nutrients, making them an incomplete source of fiber.

An increase in soluble fiber is linked to blood glucose stabilization, meaning less spikes or drops in blood sugar and a more consistent energy supply. The short chain fatty acids making up fiber also directly influence glycogen release in the liver. Glycogen stores in the liver account for up to 14 percent of available energy stores, or 100 grams of glycogen.³

Fiber is easy to acquire for athletes looking to add more to their diet. Many athletes’ go-to foods are great sources of soluble and insoluble fiber as well as carbohydrates.

Foods like oats, potatoes, oranges and brown rice are fantastic sources of vital nutrients for athletes. These high fiber foods also help you feel fuller longer, and thus help to maintain a healthy weight. This is especially important for athletes looking to reach “race weight” and achieve a lean body.

Fiber for Training

One of the most important things to remember when fueling for training is that fiber provides no actual calories due to its indigestibility. Therefore, it’s critical that athletes obtain the appropriate amount of calories for training from other key nutrients.

While fiber is important and has many benefits for athletes, it can also cause GI distress for several reasons, one of which is due to the fact that it slows the emptying of the contents in the stomach.

Ingestion of too much fiber close to a workout can cause issues during or after the workout. Try to time your fiber intake so that it’s ingested a minimum of two hours from your scheduled training session. This should ensure proper digestion pre-workout.

During increased training load, or leading up to race day, you may want to consider decreasing fiber intake as a whole. The greater caloric needs of athletes during increased training load may lead to an unnecessary increase in fiber as well.

If GI issues become present, take special care to decrease fiber intake without shorting yourself of valuable calories. Decreasing fiber in the days leading up to an event may help lessen the chance of GI distress on race day.⁴

Fiber is important for overall health and wellness for all individuals. Ensuring that you’re getting the right amount and that the timing and intake are appropriate can have even greater benefits for athletes.

Understanding the role that fiber plays in energy availability and digestion can help athletes further fine tune their nutrition strategy for training and race day. When you’re planning carbohydrate, protein and fat intake, be sure to consider fiber as part of a well-rounded and healthy approach to your training diet.

Centre for Health Protection – Dietary Fibre

What is dietary fibre?

1. Dietary fibre is the indigestible part found in plant. Although dietary fibre is not absorbed by the human body, it still plays an important role in our health. 
2. Dietary fibre can be divided into soluble and insoluble form: 
   • Soluble fibre is found mostly in bean products, oatmeal, and fruit. It combines with fat and passes through the body, and in that way helps to lower the body’s blood cholesterol levels, and keep blood sugar at a normal level. 
   • Insoluble fibre comes mostly from wholegrain foods and vegetables. After absorbing water it expands and becomes soft, which aids the movement of the bowels and acts as an intestinal cleanser. 

3. The daily dietary fibre requirement for adults and teenagers should be not less than 25 grams. For young children, the daily requirement is equivalent to their age plus five. For example, the daily dietary fibre requirement for a five years old child is 5+5=10 grams.

Uses of dietary fibre

1. Foods in vegetables and fruits are rich in dietary fibre, vitamin C and E, β-carotene, minerals and antioxidants, which can increase our immunity.
2. Insoluble fibre helps the bowel movement and removes solid wastes from the body, and thereby reduces exposure of the intestines to toxic substances that can cause intestinal cancer. This kind of fibre also prevents or reduces the severity of constipation, hemorrhoids, and diverticulosis.
3. Soluble fibre binds with cholesterol-like substance (such as bile) which then removes from the body, and helps stabilise blood sugar. In this way dietary fibre is effective in controlling health problems associated with high cholesterol, coronary heart disease, and diabetes.
4. High-fibre foods tend to be low in energy and is more satiety which can prevent us from overeating. Therefore, high-fibre foods are useful in controlling body weight.

How to increase the dietary the following

1. Eat at least 2 servings of fruit every day. 
2. Eat at least 3 servings of vegetables every day
3. Substitute dried bean products for meat 2-3 times a week. 
4. Replace part of your white rice with red or brown rice. 
5. Eat wholemeal bread and biscuits instead of breads and biscuits that have a high sugar and fat content. 
6. Pay attention to food labels, choose foods high in dietary fibre. 
7. Increase your dietary fibre intake gradually and have an adequate amount of fluids every day – at least 6-8 glasses. Otherwise you’ll experience discomfort such as diarrhea, flatulence and so on. 

A well-balanced diet is the most important

Although high-fibre foods are good for your health, they should not be consumed in excessive amounts. It’s important to maintain a well-balanced diet so as to maintain good health. Your daily food intake should include grains, vegetables, fruits, meat, fish, egg and alternatives (including dry beans) and milk and alternatives. Eat plenty of grains, more fruit and vegetables, and moderate amount of meats (and alternatives) and dairy products.

Fibre | Nutrition Australia

What is fibre?

Fibre is the indigestible parts of plant foods, such as vegetables, fruits, grains, nuts, seeds and legumes. Fibre contributes to our digestive health, which can impact our immune system, mental health, disease risk and overall health in so many ways.

There are two different types of fibre which have different functions and health benefits.

Soluble fibre helps to slow the emptying process in our stomachs, which helps you feel fuller. It also helps to lower cholesterol and stabilise your blood glucose levels.

Soluble fibre is found in plant foods such as fruits, vegetables, oats, barley and legumes.

Insoluble fibre absorbs water to help soften the contents of our bowels and support regular bowel movements. It also helps us feel fuller and keeps the bowel environment healthy.

Insoluble fibre is found in wholegrain breads and cereals, nuts, seeds, wheat bran and the skin of fruit and vegetables.

Cinnamon, pear and date porridge recipe

Try this delicious breakfast, which includes high fibre wholegrains and fruit for a delicious low-GI breakfast to begin an energy-filled day!

What is resistant starch?

Resistant starch acts in a similar way to fibre. Resistant starch is not digested in the small intestine and instead proceeds to the large intestine where it ferments and can assist in the production of good bacteria to support bowel health.

Resistant starch is found in undercooked pasta, under ripe bananas, cooked and cooled potato and rice.

Why is fibre important?

Dietary fibre is important for our digestive health and regular bowel movements.

Fibre also helps you feel fuller for longer, can improve cholesterol and blood sugar levels and can assist in preventing some diseases such as diabetes, heart disease and bowel cancer.

• Fibre is the part of plant foods your body can’t digest.
• Plant foods include grains, fruits, vegetables, legumes, nuts and seeds.
• There are two types of fibre: soluble fibre and insoluble fibre and resistant starch.
• Dietary fibre is important for digestive health and may reduce your risk of disease.

Remember:

• Fibre is the part of plant foods your body can’t digest.
• Plant foods include grains, fruits, vegetables, legumes, nuts and seeds.
• There are two types of fibre: soluble fibre and insoluble fibre and resistant starch.
• Dietary fibre is important for digestive health and may reduce your risk of disease.

Beetroot, lentil and feta salad recipe

A wholesome lunch or a side dish at a barbecue, this recipe is as versatile as it is fibre rich. Sweet beetroot, peppery rocket and creamy feta are a tasty accompaniment for the fibrous lentils. Give it a go – your microbiome (and tastebuds) will thank you!

How much fibre do I need?

Eating a variety of plant foods will help you get enough fibre each day.

This includes:

Choosing wholegrain, wholemeal and/or high fibre varieties of grain-based foods like bread and pasta.

Enjoying a variety of wholegrains, such as rice, oats, quinoa, barley, millet, polenta and buckwheat.

Eating two pieces of fruit and five servings of vegetables each day.

You can also boost your fibre intake with:

• a sprinkle of bran or psyllium husk on cereal, muesli or yoghurt
• a small handful of nuts and seeds as a snack
• adding legumes to meals

Increase your fibre intake slowly to avoid digestive upset and drinks lots of water.

Remember:

• Most Australian’s don’t consume enough fibre.
• Eating a variety of plant foods will help you get enough fibre each day.
• Increase your fibre intake slowly to avoid digestive upset and drinks lots of water.

Which foods are high in fibre?

Produced by Nutrition Australia Vic Division, October 2014. Reviewed July 2021.

Why getting more fibre in our daily diet is important

In 2014, author Anderson et al suggested that fibre intake in developed and developing countries are generally below the recommended intake by relevant authorities. According to the study, many people are consuming fibre-depleted refined-grain products and it is a good idea to add fibre rich products to make healthy food choices.

A study was thus conducted on a group of 30 volunteers to study their diet and quantify the amount of dietary fibre present.

Average nutrient intake in 24-hr recall by all participants.

As you can see in the chart, against 215.4gm of carbohydrate/day (on an average), only 28.4g of fibre is being consumed.

In the study, 12 most consumed dishes by the participants were compared on the basis of their fibre content.

Top 12 dishes as per serving consumed vs. their dietary fiber.

6 dishes out of top 12 in serving sizes provided 0.0g dietary fibre, meaning no fibre. Tea, Marie Biscuit, Milk, Green Tea, Curd, Tomato sandwich don’t help you with your fibre requirements at all. It’s clear that we need more fibre-rich food in our daily diet.

Wonder why’s fibre so important? 

Why do we need fibre in our daily diet?
Recommended intake of dietary fibre is 40 g/ 2000 kcal to be consumed per day; this is rationalized in all communities based on their recommended energy intake. (ICMR, 2009).

You are at lower risk of deadly diseases

Another expert in 2009 stated that individuals with high intakes of dietary fibre are at a significantly lower risk of developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases.

Fibre prevents against Diabetes

Increasing fibre intake lowers blood pressure and serum cholesterol levels. Soluble fiber improves glycemia and insulin sensitivity in non-diabetic as well as diabetic individuals. Fibre supplementation in obese individuals considerably enhances weight loss. Moreover, augmented intake of fibre benefits a variety of gastrointestinal disorders like gastroesophageal reflux disease, duodenal ulcer, diverticulitis, constipation, and hemorrhoids. Prebiotic fibres appear to enhance immune function as well. Dietary fiber intake provides similar benefits for children as for adults.

It also fights Obesity

According to another author Freeman in 2000 dietary fibre has many functions in diet, one of which is to aid in energy intake control and reduced risk for development of obesity. Its role in energy intake regulation and obesity development is related to its unique physical and chemical properties that aid in early signals of satiation and enhanced or prolonged signals of satiety.

Big-box retailers like Walmart along with full-service and fast-food restaurants are key contributors to the obesity epidemic in the US.

So you basically lose weight rapidly…

Yet another study by Liu established that women who consumed larger quantities of dietary fiber gained an average of 1.52 kg less than those with small increase in intake of dietary fibre (Liu et al; 2003).

Here’s how you can get your recommended fibre

(The units mentioned in the bracket is the quantity of the product, units mentioned after the hyphen is the fibre content)

Whole Wheat(100g) – 12.5g

Bajra (100g) – 11.3g
Maize, dry (100g) – 11.9g
Ragi (100g) – 11.5g
Jowar (100g)- 9.7g

Bengal Gram Whole (Chola) (100g) – 28.3g

Bengal gram whole

Red Gram Whole (Tuver) (100g) – 22.6g
Black Gram Whole (Urad) (100g) – 20.3g
Curry Leaves (100g) – 16.3g
Drumstick (100g) – 9g
Soyabean (100g) – 23g
Fenugreek Seeds (100g) – 48.6g

Corriander Seeds (100g) – 47.4g
Cinnamon (100g) – 48.5g
Cloves (100g) – 35.1g
Dry Dates (100g) – 8.3g

Guava (100g) – 8.5g

Guava

Chiku (100g) – 10.9G

Source: (Gopalan et al. NIN. ICMR. 2012)

The research was conducted by the author. Nalini has done her BSc Biotechnology from Jaihind college. She has also completed MSc in Management Science from Lancaster university. After an experience of 2 years as strategic manager, she has just completed MSc in Clinical Nutrition and dietetics. She is currently doing an internship in Nair hospital. 

90,000 9 Reasons Why You Should Eat Fiber Every Day – Crunchy Secrets … | Be healthy!

Fiber is on everyone’s lips, from every refrigerator they broadcast about its beneficial properties. I want to tell you in more detail why this is so and why you need to eat it every day.

Fiber is a complex carbohydrate that serves as the backbone for all plants. The body’s digestive enzymes are unable to digest it. Therefore, fibers enter the intestines practically unchanged and serve as ideal food for beneficial microflora.

1. Fiber is the best friend of immunity !!!

80% of human immune cells are produced in the intestines. Our health depends on the well-being of the internal flora.

The point is that there are no coarse fibers in industrial processing products, they are destroyed or removed during the production process. Such products are absorbed into the bloodstream before they enter the large intestine, the place where the largest amount of beneficial microflora lives. Lack of food leads to mass death of bacteria, which subsequently causes dysbiosis.

This, in turn, causes the intestinal flora to shift into a pathogenic form. With dysbiosis, the protective functions of the body fall, which leads to many diseases, the most terrible of which is intestinal cancer. To restore flora, a special diet high in fresh vegetables, seeds, nuts and whole grains is needed.

2. A sponge that cleans the intestinal walls

Fiber passes through the entire gastrointestinal tract, scraping from the intestinal walls everything that should not be there.Its porous structure allows it to capture and remove accumulated toxins, toxins and pathogenic flora along with feces. This prevents the growth of fungi and the development of inflammatory processes.

3. According to the condition of the skin, you can immediately understand whether you like fiber or not.

The skin is the mirror of the intestines. Through it, the body can send a distress signal and indicate specific problems within us. One of the main symptoms of intestinal dysfunction is the appearance of acne and premature wrinkles.

Acne occurs when there is a deficiency of plant foods in the diet, an excess of sugars, as well as animal proteins. There is NO fiber in meat, cheese, premium flour and sugar.

MORE ABOUT THE REAL CAUSE OF ACNE, READ HERE …

Wrinkles appear due to a deficiency of vitamins A, E and C. These are the nutrients that are abundant in fresh plant foods rich in fiber. It is foolish to cover up wrinkles with creams, because the cell receives nutrients from INSIDE!

For example, carrots and pumpkin are rich in vitamin A.Nuts and seeds contain a lot of vitamin E. Berries and greens are rich in vitamin C. Make sure you have enough of these foods in your diet?

“So that there would be no acne on the priest, you need to eat a lot of vegetables” – a children’s song with a meaning …

4. Constipation … How long have you been doing this? Have you ever tried fiber?

Fiber is divided into two types: soluble and insoluble. Insoluble is the coarse portion of dietary fiber. It has a porous structure, perfectly absorbs water and can increase in volume up to 4 times.Thanks to this, the fibers stimulate intestinal motility and the speedy elimination of waste from the body.

Soluble fiber in the intestines turns into a soft jelly-like form, which facilitates easy and timely bowel movements.

Important !!! Lack of water in the diet can lead to hardening of feces and disruption of their timely withdrawal.

Foods that contain the most soluble and insoluble fiber.

Foods that contain the most soluble and insoluble fiber.

5. Have you been trying to lose weight for a long time and unsuccessfully? I wonder how you want to do this without fiber?

The biggest reason people can’t lose weight is their appetite. It arises for two reasons:

The first – you eat not the most healthy foods. “Empty” food is absorbed into the bloodstream before it enters the colon. But these foods are also poor in vital vitamins and minerals.As a result, the body does not receive the necessary building components, the microflora remains hungry and sends a signal to the brain that food is needed !!!

Second – fiber increases in volume up to 4 times and has a super high concentration of useful vitamins and minerals. The bacteria get their favorite food, and the full intestine sends a signal to the brain that there is enough food.

Numerous studies have shown that regular fiber consumption significantly reduces appetite and calories.

6. Fiber is the main player that will never allow cancer in its field.

Bowel cancer is the third leading cause of cancer deaths. A large study found that regular consumption of fiber-rich foods significantly reduced the risk of serious illness.

But scientists cannot agree … such positive results are associated with fiber, or with other beneficial substances found in large quantities in fruits, vegetables, berries and whole grains.

I am still inclined that this is a complex merit, because if pieces of undigested meat constantly rot in your intestines, then no additional intake of synthetic vitamins will save you from such a disease.

7. Fiber protects us from diabetes

As a rule, consumption of fast carbohydrates (all industrial products, as well as sweets and baked goods made from premium flour) provokes a sharp jump in blood sugar. Long carbohydrates (vegetable products), have a low glycemic index, which contributes to the even and slow absorption of sugar into the blood.

People diagnosed with diabetes should carefully monitor their carbohydrate intake, especially those with a low fiber diet.

8. Item for enema lovers … Detoxification could be more humane!

By its properties, fiber resembles the action of activated carbon. It also absorbs and removes toxic compounds from the body. The porous structure of the fiber and its ability to swell, contributes to the fact that the fibers absorb pathogenic fungi, viruses and bacteria along with the liquid.

At the same time, fiber preserves and increases the population of useful microflora, those guys who bravely protect us from external and internal pathogens. An enema, on the other hand, flushes out all the contents of the intestine, both pathogenic and beneficial microorganisms, destroying its protective functions.

9. How does the presence of coarse fiber in the diet affect our mood?

I’ll probably open America for you now, if I say that in our body, in addition to the brain and spinal cord, there is also an intestinal cord.The intestinal nervous system, in the number of nerve cells, surpasses the spinal cord.

But what does the intestinal microflora and mood have to do with it, you ask?

The fact is that microflora is called the second genome and the second human brain, for its ability to influence our behavior. Numerous studies on mice have shown a direct link between disturbed microflora and suppressed and depressive moods in subjects, which stopped after taking probiotics. The following human experiments noted lower levels of cortisol (a stress hormone) in subjects with healthy gut microflora.

It turns out that many psychological problems can be solved by restoring the intestinal microflora. When the body has strong immunity, there are no inflammatory reactions and all vitamins and minerals are enough, then the mood will always be excellent! And foods high in fiber will help fulfill all these requirements.

Be healthy!

Fiber in what foods and what is it

The US Academy of Nutrition and Dietetics recommends about 14 grams of fiber daily for every 1000 calories.This equates to approximately 24 grams of fiber for women and 38 grams for men. In the Russian Federation, the recommended daily allowance (on average) is 30 g.

Unfortunately, few people follow the recommended daily allowance. Most people around the world eat less than 20 grams of fiber per day. Fortunately, increasing your fiber intake is relatively easy – you just need to include foods that contain it in your diet. There are many such products. We’ve compiled a list of just 24 foods to showcase the full range of fiber sources.

What is fiber?

Fiber is a general term that applies to carbohydrates that your body cannot digest. The fact that the body does not use fiber for fuel does not make it less valuable for overall health.

Fiber has the following advantages, among others:

• Reducing cholesterol. The presence of fiber in the digestive tract can help reduce the absorption (“absorption” in this case) of cholesterol in the body.
• Promotion of a healthy weight.High-fiber foods such as fruits and vegetables tend to be lower in calories. In addition, the presence of fiber can slow down digestion in the stomach – a person feels full longer.
• Fighting Constipation Those who are struggling with constipation or generally sluggish digestion can add fiber to their diet. Since the body does not digest it, the intestines are stimulated.
• Control of blood sugar levels. It may take longer for your body to break down high fiber foods.This helps maintain more constant blood sugar levels, which is especially beneficial for people with type 2 diabetes.
• Reducing the risk of gastrointestinal cancer. Eating enough fiber may have a protective effect against certain types of cancer, including colon cancer. There are many reasons for this, including the fact that certain types of dietary fiber, such as the pectin in apples, may have antioxidant properties.

Fiber has many health benefits, but It is important to consult your doctor about targeted foods to avoid the side effects of bloating and gas.Consuming plenty of water wisely while increasing fiber in the diet can help control these symptoms.

Nutritious Avocado Banana Chia Smoothie with Fiber. Recipe see here

Two types of fiber

Fiber is soluble and insoluble.

Products containing soluble fiber : apples, plums, broccoli, wholemeal flour, various berries, seeds, oats.

Soluble fiber swells in water, trapping fluids and quickly feeling full. It reduces the absorption (“absorption” in this case) of fats, glucose and bile, and also promotes the growth of normal intestinal microflora.

Insoluble vegetable fiber is found in legumes, hulls of cereals and in the skins of vegetables and fruits . A lot of this – vegetable – fiber contains: stems, roots, fruits, tubers, leaves .

Insoluble fiber is completely excreted unchanged through the intestinal tract.Its presence has a positive effect on bowel movement.

Homemade breakfast cereal is a natural source of fiber. Recipe see here

Are there quick and easy ways to consume fiber?

Here are some WHO recommendations:

• cook potatoes in skins
• replace white bread, Italian pasta and rice with whole grain counterparts
• Choose high-fiber cereals for breakfast, such as oatmeal
• Add to curries or salads chickpeas, beans or lentils 90 120
• snack on fresh fruit or nuts

And also pay attention to 3 points:

Fiber found in plants usually binds to minerals, which reduces their bioavailability.Heating can help break down fiber and release minerals. During heat treatment, changes in the total amount of fiber are insignificant, but the fiber that is contained in plant foods is best eaten raw.

The fiber content of juices depends on how the beverage is produced. Give preference to unfiltered juices (pulp). There is still fiber there. In “transparent” juices – without pulp – it is practically absent. For comparison, 200 ml of unfiltered apple juice contains up to 0.5 g of fiber, while 1 green apple contains approximately 5 g of fiber.

Typically, men eat more fiber per day than women: 21 grams versus 15 grams, respectively. This could be due to dietary restrictions or low-carb diets.

Lazy oatmeal in a jar with various healthy natural additives is a nutritious dish that contains a lot of protein, calcium, fiber and practically no fat and sugar. Recipe see here

Fiber content per 100 g of raw product

Vegetables, fruits and berries

Avocado

Avocados are a wonderful collection of healthy fats, vitamin C, potassium, magnesium, vitamin E and B vitamins.

Fiber content: 6.7 g

Raspberry

Raspberries contain a lot of vitamin C and manganese.

Fiber content: 6.5 g

Blackberry

Fiber content: 5.3 g

Pears

Pear is a popular fruit that is both delicious and nutritious. It is one of the best fruit sources of fiber.

Fiber content: 3.1 g

Carrot

Carrots are rich in vitamin K and B6, magnesium and beta-carotene, an antioxidant that converts to vitamin A.

Fiber content: 2.8 g

Beetroot

Beetroot or beetroot is a root vegetable that contains folate (essential for the development and health of the circulatory and immune systems), iron, copper, manganese, and potassium. Plus, beets are rich in inorganic nitrates, which help regulate blood pressure.

Fiber content: 2.8 g

Broccoli

Broccoli is rich in vitamins C and K, folate, B vitamins, potassium, iron and manganese, and contains antioxidants and powerful nutrients that help fight cancer.This cabbage is also relatively high in protein compared to most vegetables.

Fiber content: 2.6 g

Bananas

Bananas are a good source of many nutrients, including vitamin C, vitamin B6, and potassium.

Green or unripe bananas contain significant amounts of resistant starch (an indigestible carbohydrate) that acts as fiber.

Fiber content: 2.6 g in ripe bananas

Sweet potato

Sweet potatoes (yam) are rich in beta-carotene, B vitamins and various minerals.

Fiber content in boiled sweet potatoes: 2.5 g

Apples

Fiber content: 2.4 g

Blueberry

Fiber content: 2.4 g

Strawberry

Strawberries are one of the most nutrient-dense berries in the world. It contains vitamin C, manganese and various powerful antioxidants.

Fiber content: 2 g

Grocery

Oats

Oats are one of the healthiest grains on the planet.It is rich in vitamins, minerals and antioxidants. Oats contain a powerful soluble fiber called beta-glucan, which has many beneficial effects on blood sugar and cholesterol levels.

Fiber content: 10.1 g

Split peas

Fiber content: 8.3 g

Lentils

Lentils are relatively cheap and one of the most nutritious foods. It is very high in plant protein and other important nutrients.

Fiber content: 7.3 g

Chickpea

Fiber content: 7.6 g

Beans

Fiber content: 6.8 g

Nuts & Superfoods

Chia seeds

Chia Seeds ( Spanish Sage ) – Tiny black seeds popular with healthy lifestyle advocates. They are very nutritious, high in magnesium, phosphorus and calcium.

Fiber content: 34.4 g

Ready popcorn

If your goal is to increase your fiber intake, popcorn may be the best snack you can eat.Puffed popcorn is rich in fiber, but very high in calories.

Fiber content: 14.4 g

Almond

Almonds are rich in many nutrients, including healthy fats, vitamin E, manganese and magnesium.

Fiber content: 13.3 g

Sunflower seeds

Fiber content: 11.1 g

Dark chocolate

Dark chocolate (with a cocoa nib content of 70%) is considered a superfood. It is one of the most antioxidant and nutrient-rich foods on the planet.

Fiber content: 10.9 g

Pistachios

Fiber content: 10 g

Walnuts

Fiber content: 6.7 g

Pumpkin seeds

Fiber content: 6.5 g

This material is intended for general information only and should not be construed as a substitute for the medical advice of a treating physician or other healthcare professional.

90,000 Scientists have discovered how fiber helps you lose weight and reduces the risk of developing cancer

There is not enough fiber in the diet of a modern person, and in vain.

Health fiber

All plant foods contain fiber or dietary fiber, without which immunity suffers, obesity progresses, and problems with the colon and gallbladder appear. If earlier fiber was considered a “ballast” that does not affect weight, today it is recognized by doctors as necessary for losing weight. For example, the weight of middle-aged women in one way or another depends on the consumption of foods containing fiber, and this is a fact proven by nutritionists.

It turns out that the more a person eats foods that contain fiber, the less he gains extra pounds. This is because the digestive system does not destroy these fibers, and there is no such enzyme in the human body that could break down fiber.

Fiber Benefits

Fiber has the following properties:

• Reduces blood cholesterol levels.This property prevents the development of atherosclerosis, coronary heart disease.

• Prevents the development of malignant tumors. Scientists note that dietary fiber prevents the absorption of carcinogens from food or formed in the intestines.

• Normalize the function of the colon.

• Also, fiber is a probiotic – food for bacteria that support immunity and synthesize vitamins.

• Reduces the risk of developing cardiovascular disease by 60-70%. If you eat at least 16 g of fiber per day (at a rate of 30-40 g!).

• Fiber is food for intestinal bifidobacteria and lactobacilli, which a person cannot do without, especially for those who are struggling with excess weight.

How Fiber Aids Weight Loss

Gives food volume, so the feeling of fullness comes much faster.

Fiber slows down the absorption of sugars in the intestines, which also affects the duration of satiety. Thus, the risk of developing type 2 diabetes is significantly reduced, because the feeling of hunger is directly related to the level of glucose in the blood. How does this happen? Glucose itself is absorbed quite quickly, and its level in the blood also rises rapidly. In response, the pancreas releases insulin, a hormone that enhances the uptake of sugar by tissues, and thereby reduces its level in the blood.Remember that it is impossible to gorge on sweets – you constantly want more and more. To get enough of not only delicacies, but also other dishes, adherents of diets and nutrition systems need to consume foods containing fiber.

What foods contain fiber

Doctors have found that a person should consume about 40 grams of fiber daily. You can increase the fiber content by adding foods such as:

• wheat bran

• crispbread,

• corn kernels,

• whole grain pasta,

• bread with grains,

• cereals,

• Brussels sprouts,

• green pea,

• white cabbage,

• cornflakes,

• carrot,

• bananas,

• pasta,

• cauliflower,

• kiwi,

• apples,

• pears,

• potato,

• Strawberry,

• sauerkraut,

• apricots,

• oranges,

• grape,

• green salad.

Spoon of bran and avocado. Why Our Gut Needs Fiber | Nutrition and diet | Kitchen

Fiber is one of the key ingredients in our diet. But not everyone knows why it is needed at all and what it is. Fiber is a type of complex carbohydrate, also called “dietary fiber”. These fibers are very beneficial for the intestinal microflora and the normal functioning of the digestive system.

About why we need fiber and where to get it, Anna Ivashkevich, nutritionist, clinical psychologist-nutritionist, member of the National Association of Clinical Nutrition :

– It has long been known that thanks to fiber, we do not have to worry about our intestinal microflora.And it, in turn, determines not only the physical component of our life, but also the psychological one.

Vegetables, fruits and berries provide us with fiber, which is characterized by a qualitative and quantitative composition, which maintains biochemical and immunological balance, which is necessary for maintaining our health:

Eggplants
Artichokes
Leeks
Fennel
Cucumbers
Tomatoes
Beets
Asparagus
Carrots
Raspberries
Blackberries
Pear (without skin)
Apple

347 Peaches Bananas 9000

Foods with more fiber should be eaten fresh.They must not be heat treated.

Also, fiber contains cereals and legumes, nuts – in greater quantities than vegetables and fruits.

For example :

Oats and barley
Buckwheat
Oat flakes
Wheat
Whole grain bread
Beans
Lentils
Chickpeas
Green peas
Whole grain paste
Pistachios, almonds

To keep your digestion healthy and consume quality fiber, choose plant-based foods that are low in saturated fat.A high-fat diet that is fashionable today can have an inflammatory effect on the intestinal mucous membranes, which will subsequently reduce the number of lactobacilli and worsen the state of microflora.

How much do you need per day

On average, 30 g of dietary fiber should be consumed per day, which equals, for example, 100 g of food bran. This amount is sufficient to avoid problems with the intestinal microflora.

It is advisable to use different products. So, 20 g is contained in:

15g Lentil
12g Chickpea
150g Avocado
200g Pumpkin
150g Broccoli
1 Banana
1 Orange
1 Apple

Why do you need fiber?

The main benefits of fiber are that it helps prevent diseases, both cardiovascular and intestinal.And thanks to the improvement in the condition of the intestines, the condition of our skin also improves, so that fiber is also a beauty component.

One of the main features of fiber is that it is not digested by enzymes in the gastrointestinal tract. All the work is taken over by microorganisms that live in our intestines. They synthesize thousands of enzymes that help to process coarse fiber, regulate some physicochemical parameters of the intestinal environment, immune processes and the content of glucose and lipids in the blood.

Contraindications

Eating coarse fiber from raw vegetables and fruits is harmful to those who have stomach ailments, increased gas production, and chronic intestinal problems. They should be consuming processed fiber. You can sprinkle foods containing coarse fiber with hot water or steam them.

Smoothie “Mr. Green”

Photo: Avocado Queen Restaurant

Recipe by Glen Ballis, Brand Chef of Avocado Queen Restaurant

• 40 g cucumber 90 120
• 20g green basil
• 50 g apple
• 40 g avocado 90 120
• 30 ml fresh lemon
• 30 g fructose 90 120
• 50 ml water
• 3 g flax seeds 90 120
• 150 g ice crumbs 90 120

Step 1.Combine and grind all ingredients in a blender.

Step 2. Pour into glasses.

Step 3. Decorate with basil leaf

Eggplant with sweet miso sauce

Photo: Restaurant “Kuznya” (St. Petersburg)

Recipe of Ruslan Zakirov, chef of the restaurant “Kuznya” (St. Petersburg)

• 175 g eggplant 90 120
• Salt
• Spices to taste
• Pecan
• 10 g fresh lime 90 120
• Thai chili sauce
• 40 g yoghurt 90 120

For miso sauce :

• 10 g miso paste 90 120
• 5 ml rice sauce
• 3 g sugar
• 2 ml dry white wine

Step 1.Prepare miso sauce: mix all ingredients until sugar dissolves

Step 2. Take the eggplant and cut it in half lengthwise.

Step 3. Bake the eggplant halves with miso sauce and Thai sweet chili sauce at 200 degrees for 20 minutes.

Step 4. Serve with yoghurt, garnish with pecans, lime zest and shichimi seasoning.

Cauliflower fries with wasabi

Photo: Restaurant Molto Buono 2.0

Recipe of Pavel Kazmin, chef of Molto Buono restaurant 2.0

• 130 g cauliflower 90 120
• 40 g wasabi mayonnaise 90 120
• 2 g black sesame 90 120
• 4 g onions 90 120
• 4 ml green parsley oil

For batter (40 g per serving) :

• 100 g flour
• 100 g corn starch 90 120
• 240 ml water
• 20 ml soy sauce
• 6 g baking powder

Wasabi mayonnaise (40 g per serving) :

• 1 egg
• 500 ml vegetable oil
• 20 g wasabi paste
• 6 g wasabi powder
• 15 g condensed milk
• 10 g lemon juice 90 120
• 10 g Dijon mustard 90 120
• Salt

Step 1.Prepare Wasabi Mayonnaise. To do this, mix the egg, vegetable oil, mustard and lemon juice in a blender. When the mixture becomes smooth, add wasabi, condensed milk and salt.

Step 2. For the batter, combine all the ingredients together and stir with a whisk so that there are no lumps. Fill the resulting mass into a siphon.

Step 3. Blanch the cauliflower inflorescences, cool and transfer to a bowl.

Step 4. Add the batter passed through the siphon, mix gently so that the “airiness” of the batter does not go away.

Step 5. Deep-fry for 2 minutes at 180 ° C.

Step 6. Put the cabbage in a plate, garnish with wasabi mayonnaise, sesame seeds and parsley oil.

Pickled pumpkin

Photo: Pomidorka company

Recipe of Vasily Emelianenko, host of master classes and culinary shows, brand ambassador of Pomidorka company

• 200 g raw pumpkin 90 120
• 30 g soy sauce 90 120
• 30 g pumpkin seed oil 90 120
• 2 Art.l. lemon juice 90 120
• Salt
• 5 g pumpkin seeds 90 120
• 70 g lightly salted salmon 90 120
• 2 g green basil
• Honey

Step 1. Cut the pumpkin into thin strips (like Korean carrots), pour over with lemon juice, butter and soy sauce.

Step 2. Add finely chopped basil stalks and honey.

Step 3. Marinate, stirring occasionally, for 20 minutes.

Step 4. Place in a plate and place thinly sliced ​​fish on top.We advise you to decorate with basil or parsley leaves, sprinkle with seeds.

90,000 How to ensure the daily intake of fiber in the diet? – Medaboutme.ru

Do you know what 28 g of fiber is like?

If you haven’t adjusted your daily fiber intake yet, now is the time to start. But how to achieve the result? Experts recommend that you include fiber in every meal, then by the end of the day you will definitely cross the home stretch.And to make it easier for you to achieve your goal, we have found 12 ways to help you start eating more fiber.

Method 1. Oatmeal is not only cereal for breakfast

Of course, oatmeal for breakfast provides an excellent opportunity to include fiber in the diet. If you also add walnuts and apple slices with peels to it, the proportion of healthy dietary fiber will only increase. But not only porridge can be made from oatmeal – there are many other interesting options.

Advice!

Use oatmeal instead of bread crumbs, or use it to bake cookies, muffins, and even bread. This will not only diversify your diet, but also start consuming more fiber.

Method 2. Eat more legumes

Legumes like peas, beans and lentils are not only a great source of vegetable protein, but also a storehouse of fiber. For example, just one cup of cooked beans can provide up to 75% of your daily fiber needs.

Note!

Try to diversify the menu. Add legumes to minced meat, and use them in sauces, soups and salads.

Method 3. Do not remove clothing from vegetables and fruits

When you peel fruits and vegetables, half of the insoluble fiber found in those plant foods is removed. However, the peel additionally provides the coarse fiber needed for healthy digestion and preventing constipation.

Method 4. Seeds and nuts are not taboo

While seeds and nuts are high in calories and high in fat, they are also a good source of protein and fiber. You just need to know when to stop and not eat them in large quantities. They can be both a great snack and an addition to vegetable salad or baking dough.

Advice!

Alternate different seeds and nuts for a lot of fiber and other nutrients. It will be useful to pay attention to almonds, pistachios, pecans, flaxseeds.They have the most dietary fiber.

Method 5. Sandwiches are not always bad for the figure

Sandwich sandwich – strife. It’s all about the ingredients you use. Replace wheat bread with rye or cereal and cheese paste with lettuce, avocado slice, or cucumber and tomato slices. And then you are no longer a time bomb of refined carbohydrates, but an excellent source of fiber. All of these foods are rich in dietary fiber.

By the way!

If you haven’t tasted avocados yet, it’s time to start.This fruit not only provides us with a lot of healthy fats, but also a lot of fiber. Half an avocado contains 7 g of dietary fiber.

Method 6. Experiment with products

Do you like to bake? Try new flours. Replace the white variety with whole grains – the second contains 3 times more fiber. Coconut flour is also a good choice (there are 11 g of dietary fiber in 30 g of the product), while the same amount of soy flour is already 5 grams.But it’s still better than nothing. Even less fiber can be found in almond and buckwheat flours, but this is not a reason to give them up. Experiments bring a sense of novelty to our life and make it richer and more interesting.

Method 7. Start with salad

Eating fresh vegetables 10-15 minutes before the main course is a good strategy. So we not only increase the proportion of fiber in the diet, but also satisfy hunger faster, thereby reducing the amount of calories consumed at a meal.But you need to chew more thoroughly.

Interesting!

Scientists from the University of Pennsylvania have shown that a similar effect is also obtained if you start your meal with vegetable soup.

Method 8. Try Jewish cuisine

Hummus is made from boiled chickpeas, and one cup of this ingredient contains 10.6 grams of fiber. If, in addition, you add pieces of vegetables or fruits to your meal, the proportion of dietary fiber per meal will increase significantly.

Advice!

Dip fruit or vegetable wedges in hummus – it’s not only delicious, but also healthy. After all, this dish, in addition to fiber, contains vegetable protein, healthy fats and a mineral such as iron.

Method 9. Do not bypass the pearl barley porridge

Some categorically refuse this dish – and in vain. Barley contains 3 grams of fiber per serving. If we also add mushrooms and vegetables here, we will increase the proportion of dietary fiber and get healthy vegetable protein.

Method 10. Keep a container of snacks close at hand

Dried and candied fruits combined with nuts are an excellent source of fiber, vegetable protein and healthy fat. Of course, there will be a lot of calories and sugar, but no one is forcing you to lean on them. A handful is enough to satisfy hunger, get a boost of energy and a share of food fiber .

Fact!

Dried apricots, prunes, dates, figs, peaches, bananas and pears are rich in fiber.

Method 11. Sweeten your life

Seed berries are the richest in fiber. For example, one cup of raspberries or blackberries contains 8 g of dietary fiber. But in a portion of strawberries or blueberries, it is already slightly less: in the first one you can find 3 g, and in the second – a gram more. But that’s good too. Plus, there is little sugar in the berries and it is of natural origin.

By the way!

You can eat berries both fresh and frozen – they are equally useful.Add them to porridge or yogurt for a great healthy snack.

Method 12. Eat beets for dinner

This rich burgundy vegetable contains practically no fat, but it contains silicon, manganese and potassium, as well as 2 grams of fiber. This, of course, is not so much, but if you add a little nuts and prunes, or mix beets with greens, the proportion of dietary fiber will increase significantly.

Expert commentary

Tatiana Mamaeva, healthy eating specialist, psychologist, weight loss expert

The benefits of fiber are undeniable.It is a prophylactic agent against constipation and intestinal malignant formations, improves intestinal motility, helps to create a favorable environment for intestinal microflora, and also improves immunity.

Fiber is soluble and insoluble, it is found in all products of plant origin.

Soluble fiber has a beneficial effect on blood sugar and cholesterol levels. Contained in berries, vegetables and fruits. In general, the leaders in fiber content are apples, plums, beets, legumes, whole grain bread, bran baked goods, brown rice.

To avoid negative effects such as bloating, you need to gradually increase your fiber intake and drink enough water.

If you eat a healthy and balanced diet, you shouldn’t worry about fiber. For example, one serving of pea soup contains 20 g of fiber, which practically covers the daily requirement.

Expert commentary

Tatiana Butskaya, head of the All-Russian social movement “Council of Mothers”, author of the books “Pregnancy.A Short 9 Months “and” Eat for Two. All about nutrition for pregnant women “

Dietary fiber is an indispensable component in the diet of a pregnant woman. If you look at the maternity ward menus, you will find them at every meal. The most famous among them are fiber, pectin, starch. Fiber is found in all plants. Oranges and apples are rich in pectin. Starch is found in potatoes, corn, rice.

Dietary fiber or, as they are also called “plant fiber”, “ballast substances” are indigestible carbohydrates that play a very important role in the health of each of us.

They bind and remove harmful compounds from the body, stimulate bile secretion and bowel function, reduce blood sugar and insulin levels, and also prevent cancer!

And that is not all! Dietary fiber is processed by the beneficial bacteria that live in the gut and is a prerequisite for a healthy microflora. It strengthens the body’s defenses, neutralizes putrefactive bacteria and carcinogens, participates in the formation of amino acids, hormones and vitamins, and also plays a significant role in metabolism.

For the expectant mother, the dominance of the “right” bacteria in the microflora is very important. It is on them that the formation of the intestinal microflora in a child depends. Its imbalance can cause a whole bunch of troubles for a baby: from abdominal pain and flatulence to atopic dermatitis and a protracted course of infections.

Experts recommend eating 25 to 35 grams of dietary fiber daily. The average rate is 28 grams. Do not overdo it with dietary fiber: it is fraught with increased gas production and impaired absorption of vitamins.To get the daily allowance, pay attention to coarse bran (43 g of fiber per 100 g of product), peas (78, g), oatmeal (7, 2 g), whole grain bread (6.5 g), dried apricots (4.5), potatoes (3, 2 g), apples (1, 4 g).

Take the test Are you eating a healthy diet? What is your diet and diet? Take the test and find out what mistakes are worth taking note of.

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Fiber-rich food list of foods. Fiber as the basis of a diet for weight loss

This substance has many names – ballast, cellulose, dietary fiber.But the people more often use the term “fiber”. What are the benefits of bulking food? Foods high in fiber have a beneficial effect on the digestive tract, metabolic processes of the body.

What foods contain fiber

Useful fiber in foods plays an important role in the human metabolic process. What is the importance of dietary fiber:

• they are not digested, therefore, without changing their state, they are excreted from the body along with harmful toxins;
• the production of insulin decreases;
• stops producing harmful cholesterol;
• the weight is regulated, which is especially useful for losing weight;
• Fiber in foods (especially coarse) is useful for diabetics: thanks to the fiber, a protective function appears against an increase in sugar levels.

Which foods are high in fiber:

1. Raw fruits. The most saturated useful cellulose are products: apples, plums, apricots, pears, strawberries, grapefruit, grapes, banana, lemon, peach, blackberry, watermelon.
2. Dried fruits: raisins, dried apricots, prunes, figs, dates.
3. Raw vegetables, herbs. Fiber-rich vegetables: parsley, dill, cilantro, cabbage, lettuce, cucumber, tomato, pumpkin, red beet, potatoes, zucchini, eggplant, broccoli.
4. Seeds, nuts.
5. Porridge, cereals, bread products, pasta.

The benefits and harms of fiber

Dietary fiber is good for the human body, but you need to use it with caution, following some recommendations. What are the benefits of eating with substance:

1. Quickly satiates, so the feeling of hunger is dulled, excessive appetite decreases.
2. Cleans the body of toxins, poisonous substances.
3. Dietary fiber is a preventive measure against colon and rectal cancer.
4. Prevention of vascular and heart diseases.
5. Saturates with microelements that the body needs.
6. Recommended for weight loss: lowers blood sugar, promotes weight loss.
7. Activates the correct functioning of the stomach.
8. Thanks to fibers, vitamins and enzymes are produced.

Is fiber damage present? Take with caution if:

• gas evolution increases;
• there is bloating, nausea and even vomiting, indigestion;
• you have a frequent occurrence – constipation, which is aggravated if you do not consume a lot of fluids at the same time as fiber;
• there is an inflammatory process of the intestines, pancreas.

Large amounts of dietary fiber have a negative effect on:

• excretion of fat-soluble vitamins, trace elements necessary for the full functioning of the body;
• taking certain medications;
• balance of vitamins in food, therefore additional complexes, calcium will be required.

Where is fiber

Find out where there is a lot of fiber in foods to properly balance your diet:

1. Vegetables.This is an affordable and healthy part of the diet that can be combined with various foods to prepare delicious meals (courgettes, carrots, beets, tomatoes, cabbage, spinach, cucumbers, broccoli, spinach, lettuce and green peas).
2. Fruit. Vegetable dietary fiber is embodied by such a source as pectin. Fruits are also loaded with cellulose, which improves digestion. Fresh fruits and dried fruits are healthy.
3. Berries. Almost all types of berries contain fiber, especially strawberries and raspberries.
4. Nuts. A small dose of nuts can satisfy the body’s need for beneficial fiber.
5. Whole grains and products. Thanks to sprouted grains, many types of cereals reduce the level of bad cholesterol.
6. Legumes. Lentils, peas, beans are full of soluble and insoluble substances, a portion of which is the daily dose of the beneficial element.

Natural Fiber Products

List of Foods with Highest Fiber:

We have heard many times from doctors, nutritionists, popular TV presenters and all-knowing girlfriends about the magic word “fiber”, which can cleanse our body of toxins and toxins.

What is this miracle? In fact, it is correct to talk not about fiber, but about dietary fiber. Dietary fiber is a complex carbohydrate that is not digested in the human gastrointestinal tract. More precisely, human digestive enzymes are not able to digest it, but the beneficial intestinal microflora is quite capable of doing this.

All dietary fiber contained in food is usually divided into six types: cellulose, fiber, hemicellulose, pectins, lignin and the so-called mucus and gums.I draw your attention to the fact that according to the information available on the Internet, it is impossible to establish how much fiber is in a particular product, and how much gum, cellulose or pectin.

Perhaps, reference books have been compiled on this topic for narrow specialists in the food industry or doctors, but no one has provided them for the general use of the network, by and large, the available information is very approximate and not always reliable. But it is very important what kind of dietary fiber is contained in the food on our table.And that’s why. Dietary fibers differ in composition and in their properties.

All of them are classified by water solubility at:

water-soluble: pectin, gums, mucus, starch – it is believed that they are better at removing heavy metals, toxic substances, radioisotopes, cholesterol.

water insoluble: cellulose (fiber), lignin – these better retain water, contributing to the formation of a soft elastic mass in the intestine and improving its excretion.

Roughly speaking, fiber is the shell of plant cells, and pectins are the substance that binds plant cells together.Physiologically, the difference is felt, this is how – if there is more pectin in the food consumed, then the time for digestion of food is delayed. If there is more fiber (cellulose), it is shortened. Anyone who has ever suffered from constipation will understand what it is about.

The names themselves speak for themselves – coarse dietary fiber (fiber) and soft dietary fiber (pectin).

For even greater clarity, I will give an example: an apple. Beautiful, juicy healthy and other blah blah.Let’s turn to the numbers: 100 g of the edible part of apples contains 0.6 g of fiber, 1 g of pectin (average). As you can see, fiber is almost half as much as pectin. Therefore, some people prone to constipation, due to the physiological structure of the intestine (dolichosigma, extra bowel loops, etc. pathologies that are found during colonoscopy or irrigography), after eating a lot of apples, especially after cutting off the peel, will wait for the urge to visit bathroom even longer than without apples.Now, if they ate one peel, they would get the effect – after all, cellulose (fiber) is contained mainly in the peel, and pectin is in the pulp.

Many mothers faced a problem: after the introduction of apples into complementary foods, babies began to have a stool retention. But for most people, the phrase “apples and constipation” seems wild and awkward. How, after all, apples are solid fiber! Why isn’t it working? Try zucchini puree or carrot juice and stools to get better.

What is dietary fiber for

Water-soluble dietary fiber: gums and pectin bind to bile acids in the intestine (form a gelatinous gel-like mass in the stomach), thereby reducing fat absorption and lowering cholesterol levels.In general, they delay the processes of food advancement through the digestive tract, envelop the intestines, protecting it if there are ulcers or erosion on it. Therefore, on a diet with diseases of the gastric tract, with cholecystitis, enterocolitis, it is useful to eat not raw fruits, but baked, peeled fruits. In addition, gums and pectin slow down the absorption of sugar after meals, which is beneficial for diabetics.

Water-insoluble dietary fiber: cellulose (fiber) and lignin bind water in the intestine, thereby adding volume to the “gastrointestinal tract”, promote faster bowel movements, which is the prevention of such consequences of constipation as spasmodic colitis, hemorrhoids, colon cancer, varicose veins veins of the rectum.

In the instructions for dietary fibers sold in the pharmacy, you can find out that they bind xenobiotics, heavy metals, radioactive isotopes, ammonia, divalent cations and contribute to their excretion from the body. In fact, they have an enterosorbent, detoxifying, antioxidant effect.

But it is wrong to scratch all dietary fiber under the name “fiber”. People who have no digestive problems, and the gastrointestinal tract works like a clock, an excess intake of some dietary fiber, namely fiber, is threatened with diarrhea and flatulence.

How much fiber does a person need

Nutritionists in most countries believe that a person simply needs fiber in the form of dietary fiber. But there is no consensus on how much is in grams. The American Dietetic Association has set a rate of 25-30 grams of fiber per day. Russian nutritionists recommend 20-25 grams of fiber per day. This is an indicator for the average person, without physiological abnormalities.

In case of any diseases, the doctor can adjust the rate.So, in some cases, the amount of dietary fiber, and in particular coarse (fiber), can be increased to 40 g per day (in sports medicine, recommendations are given from 35 to 50 g of fiber per day). Or, on the contrary, it is reduced, although in most cases, if you write down the diet of an ordinary person (not a vegetarian) in terms of nutritional value, then 15-17 g of fiber per day is gained from strength – there is too much refined food in our life.

The recommended dose of pectin for the general population is 4 g per day for adults and 2 g for children.With an increased radioactive background, the rate of pectin should be increased to 15 g per day. An excess of pectin in the body can cause allergic reactions, fermentation in the colon, accompanied by flatulence and a decrease in the digestibility of proteins and fats. Have I already mentioned that dietary fiber is contained only in plant foods? No, you guessed it yourself. But the content of dietary fiber, or rather pectins and fiber, varies greatly.

Products containing dietary fiber

Vegetables

Berries and fruits

Cereals, legumes

Nuts and Seeds

The amount of pectin substances can vary for various reasons.The first is the varietal qualities of vegetables and fruits. More clearly on pears, remember how different they are – with a thin peel (conference pear), with a thick one (Chinese pears). In addition, during storage, the amount of pectin in fruits decreases, so it is healthier to eat fresh fruits and vegetables.

The amount of fiber also varies depending on the varieties, which is clearly seen in the example of the now popular chickpea. There are two types on sale: white chick-pea desi it is yellow, dry dirty yellow or gray and brown chick-pea kabuli (popular in India) it is dark brown, dry almost black.The pectin and fiber content, as well as the total carbohydrate content (starch is almost 1.5 times more in white chickpeas), is very different. In addition, the amount of fiber and total carbohydrate content depends on whether you are using peeled chickpeas (no shells) or unpeeled chickpeas in your meals. I collected this article literally bit by bit from reference books, not only in Russian, for example, “Dietary fiber profile of food legumes” Sarhad J. Agric. Vol. 23, No. 3, 2007.

By the way, in addition to pectins and fiber, some products contain other dietary fibers – mucus – substances of various chemical composition, mainly polysaccharides, but close to pectins.They selectively absorb other harmful substances in the intestine, reducing putrefactive processes in it, contribute to the healing of its mucous membrane and the removal of excess cholesterol from the body. Their source is, first of all, flaxseed (6-12%), mucus is also present in rye grain.

To summarize:
richest in fiber and dietary fiber in general, primarily legumes, nuts and seeds, especially flaxseed, whole grain flour, then vegetables (especially onions, carrots and beets), fruits (especially avocados, dried fruits) and berries (especially cranberries, raspberries, black currants).Moreover, fruits have the highest content of dietary fiber in the peel.

Do not discount some spices, such as cinnamon. It is very rich in dietary fiber. I could not find information on how much pectin is in it, and how much fiber, it is only known that the total amount of dietary fiber is 53 g per 100 g, which is more than half. So cinnamon enriches baked goods not only in taste, but also structurally.

How much and what to eat to get enough fiber

To get the required amount of fiber 25-35 g, you need to eat a lot of vegetables and fruits, for example, 1 kg of apples or 1 kg of pears, or 1 kg of carrots, or 1 kg of cabbage or 1 kg of pumpkin, 1.5 kg of apricots, or 2 kg of melon.You can overeat berries – only half a kilo of currants! But you won’t eat that much every day.

One of the main suppliers of dietary fiber is rye bread (8.3 g of fiber per 100 g of bread), grain (8 g of fiber), doctor’s roll (with bran – 13 g of fiber), cereals (oatmeal – rolled oats, buckwheat – 10-11 g of fiber). But count how much bread do you eat? A slice of bread weighs 20-30 g, one large plate of oatmeal – only 40 g of cereal.A large bowl of buckwheat contains only 8 grams of fiber.

There is a particular lack of dietary fiber, in particular fiber, for children, it is difficult to force them to eat vegetable salads, whole grain bread, legumes. Nuts and dried fruits are saved.
If you reconsider your own and start eating more fiber-rich foods, one not entirely pleasant moment appears – an increase in the amount of carbohydrates or fat and total calories. The fact is that in fruits and dried fruits, for example, in addition to dietary fiber, there is a mass of sugars, in nuts – fats.

In the same apples, in addition to pectin and fiber, 10 g of sugars for every 100 g of weight, in prunes – 38 g of sugar. The norm of carbohydrates for a person is on average 250-450 g (depending on weight and physical activity). The same is the case with nuts and seeds – you can sort out fat, the norm of which is about 40-50 g per day.

I tried to make up the daily food for the day, from the most common products, so as to more or less bring it closer to the norms. Honestly, it’s not that easy! Do not judge strictly, an approximate option for a day, which should be broken down into 5-6 meals:

• 120g (5-6 slices) rye bread,
• 200 g cottage cheese 5%,
• 200 g of boiled long grain rice, 90 120
• 200g boiled pasta,
• 100 g boiled chicken fillet,
• 200 g pink salmon baked without oil,
• 200 g fresh cucumber (1 cucumber),
• 150 g fresh tomato (1 small), 90 120
• 10 g vegetable oil (tablespoon),
• 100 g mandarin (2 small),
• 500 g apples (2 large or 3 medium), 90 120
• 60 g sugar (10 tsp.spoons for tea or coffee),
• 20 pieces (20 g) almonds.

Total: 130 g of proteins, 44.6 g of fat, 275 g of carbohydrates, of which 39 g of dietary fiber, 2054 kcal in total. Designed for a person with an energy requirement of 2000 calories (+/- 50), doing amateur strength training 3 times a week, not trying to lose weight. You can replace vegetable oil with butter by adding it to the side dish, then you will have to eat vegetables raw so as not to go overboard with fats and calories.

Diet option: remove all apples from the above list, add a plate of boiled lentils (200 g) and get: 140 g of proteins, 43 g of fat, 210 g of carbohydrates, of which 39 g of dietary fiber, 1811 kcal in total – more fitness option – small a calorie deficit and fewer carbs will help you lose some fat.

Another variant of the diet: we completely remove sugar, replace it with 100 g of prunes (1 piece without pits weighs 8-10 g), then the hated lentils can be replaced with a portion of 300 g of potatoes baked in spices (without oil or with a drop of oil). We get: 134 g of proteins, 44 g of fat, 224 g of carbohydrates, of which 38.6 g of dietary fiber, 1849 kcal in total.

Sometimes there are times when there is no desire or opportunity to eat vegetables and fruits. Most often, this is in the process of losing weight. Here carbohydrates (sometimes fats) are cut.And they are cut down very much – less than 100 g per day. But then the intake of dietary fiber is very sharply reduced, literally up to 2-4 g. This threatens with a serious violation of the regularity of the “stool”. In such cases, special products with a high fiber content come to the rescue: wheat, oat, rye bran (25-55 g of fiber), flax flour (25 g of fiber), soy flour (14 g of fiber).

But, perhaps, each of these products should be devoted to a separate article …

There are many ways to lose weight – you can count the number of calories, carbohydrates or weigh food.

All these and many other methods work for some people and are absolutely useless for others.

It doesn’t matter which method you choose to cut your total calorie intake, because almost everyone who wants to lose weight forgets about one very important component of plant foods: fiber.

Fiber is a type of vegetable carbohydrate that the human body cannot digest due to a lack of enzymes, capable of satisfying hunger for a long time with a minimum amount of calories.

Coarse fiber is food for bacteria living in the intestines, it helps move food through the gastrointestinal tract, supports cardiovascular health and stable sugar levels by slowing down the absorption of sugar after a meal.

If you’re looking for an easy way to lose weight and improve your health, fiber can help. There are many studies that prove this scientifically:

In one study, two groups of subjects were asked to try the effectiveness of two diet options.The first group was offered a simple high-fiber diet with the goal of 30 grams of fiber per day.

The second group had a more complex diet that included large amounts of fruits, vegetables, whole grains, fish, and lean protein and excluded salt, sugar, alcohol and fat.

Despite the difference in diets, each group of subjects lost almost the same number of kilograms (to be precise, the subjects of the second group lost 2 kg more), consuming the same amount of fiber every day (about 19 g.). The subjects of both groups managed to maintain the gained weight for about 12 months.

From this it follows that different diets do not particularly affect the total body weight, so why complicate your life with different diet options, if you can just include fiber-rich foods in your usual meal plan.

How much fiber do you need to eat every day?

Fruits, fibrous vegetables, legumes and whole grains are high in fiber. But if you’re having trouble reaching your daily fiber intake, then you can go for a variety of ready-to-use powdered supplements.Fiber powder can be easily added to your morning smoothie or protein shake.

These supplements are an excellent source of dietary fiber specifically formulated to help keep your digestive system working properly on a regular basis.

In the meantime, we got right to those foods that contain the most fiber. Here is our list of the top 14 in descending order of fiber they contain.

14 Fiber-Rich Foods That Help You Lose Weight

1.Cereal flakes

3/4 cup, 81 calories, 14.3 grams of fiber

Just half a glass of cereal contains a lot of fiber and can be a great breakfast option.

Add a few scoops of Greek or plain yogurt, garnish with fresh berries and start your day with health benefits.

Keep in mind that cereal is a processed food, so alternate it with more organic foods such as sprouted grains, for example.

2. Chia seeds

28 grams, 138 calories, 9.8 grams of fiber

This superfood has become very popular over the past few years, and for good reason. Chia seeds contain calcium, potassium and phosphorus plus all 9 essential amino acids, including those not produced by the human body. All of these nutrients are essential for muscle development.

They can be easily added to smoothies, yoghurts, oatmeal, salads and many other dishes.You can even make chia seed pudding.

3. Dark blue, small white and yellow beans

1/2 cup, 127 calories, 9.2-9.6 grams of fiber

Calories, of course, are a lot, but even more fiber and even protein are in them.

All of these beans can be added to baked turkey or chicken as a side dish, or used as a main course with chili sauce and garlic.

4. Green beans

This bean has a more delicate flavor, is thinner and has small peas on the inside.

Serve steamed, seasoned with lemon zest and juice and a pinch of sea salt, or sauteed with ginger, honey and garlic.

5. Raspberry

1 cup, 64 calories, 8 grams of fiber

This is a sweet, juicy and delicious way to get more fiber from foods in your diet. Fiber is found in raspberry seeds, which often get stuck in the teeth and cause a lot of inconvenience, but it’s worth it.

It is delicious fresh, also in the form of jam, it can be added to various dishes and desserts, including cereals, ice cream, pudding, pies, cocktails, etc.d.

6. Lentils, cooked

1/2 cup, 115 calories, 8 grams of fiber

Lentils are high in fiber and are easy to prepare and can be added to soups and salads. In half a glass of lentils, you will also find 9 grams of protein as a nice bonus.

7. Chickpeas

1/2 cup, 176 calories, 8 grams of fiber

These beige peas are very popular as a snack. They can be fried or baked in the oven until crisp with sea salt and eaten in place of French fries, salted pretzels, or crackers.

8. Blackberry

1 cup, 127 calories, 8 grams of fiber

Blackberries are rich in potassium, vitamin A, calcium and vitamin K and are low in sugar (only 7 grams per glass). It can be added to smoothies, garnished with delicious desserts, mixed with plain yogurt, or simply eaten fresh.

9. Hyacinth beans

1/2 cup, 114 calories, 8 grams of fiber

These low calorie black beans are versatile and rich in protein.They can be served with chicken and added to a variety of salads.

10. Burgul, cooked

1 cup, 142 calories, 8 grams of fiber

If you have never used Burgul in cooking, it’s time to try. It can become one of your all-time favorite ingredients. A bit like couscous, but quicker to cook. 1 glass that can satisfy your hunger for a long time has less than 200 calories.

Add oven-baked, grilled or raw vegetables plus a teaspoon of olive oil and lemon or lime juice to it for a ready-to-go snack to take to work.

These nutritious whole grains can be eaten as a porridge, added to salads, or used as a side dish.

11. Artichokes, cooked

1/2 cup, 45 calories, 7 grams of fiber

A medium artichoke is a great side dish, and any side dish with 7 grams of fiber should be a must in your diet. Instead of melted butter, which is often served with artichokes, serve balsamic vinegar or Greek yogurt mixed with lemon juice and garlic.

Use this herb frozen or canned to cook artichoke dishes all year round.

12. Flax seeds

2 tablespoons, 110 calories, 5.6 grams of fiber

Ground flaxseed is a great way to add more fiber to just about any meal. These seeds are rich in omega-3 fatty acids. Adding 2 tbsp. in a cocktail, granola or flour for baking, the dish will have more fiber by as much as 6 grams.

Ground flax seeds give the dish a complex, nutty flavor. You can also make a crispy chicken bread.

13. Pears

1 medium, 101 calories, 5.5 grams of fiber

The next time you decide to eat a juicy pear, do not cut the rind! Most of the fiber in fruits is found in their skins, and by cutting off the skins you lose the most valuable.

Pears can be eaten fresh, added to fruit salads, pies, desserts and cereals.

14. Avocado

1/2 cup, 120 calories, 5 grams of fiber

This magical fruit is very healthy, it also contains fiber. It can be used in place of mayonnaise in many salads, make a variety of sandwiches, smoothies, sauces, bake, grill, and even eat raw.

Avocado is not exactly a cheap fruit, but it is sold in abundance on store shelves. You need to know where and how to choose the right fruits when buying, how to cut them when preparing dishes and store leftovers.(Never wrap with cling film).

How to start eating more fiber

Before emptying store shelves in search of magic weight loss products, it is worth knowing that you do not need to introduce a lot of fiber into your diet at once, as this can bring some difficulties not only to you, but also to the people around you.

To facilitate the transition to a high-fiber diet, first measure how much fiber your intestines are accustomed to getting each day for several days by recording the results in grams.A spreadsheet can be a very useful way to do this.

After that, add 3-5 grams of fiber every 2-3 days and watch the reaction of your body. Do this until you reach the recommended daily allowance.

This is what these 3-5 grams of dietary fiber looks like:

• 1 small apple with the skin: 3 grams;
• 1 cup strawberries: 3 grams
• 1 medium banana: 3 grams;
• ½ cup whole wheat pasta: 3 grams;
• 1 whole grain cake: 3 grams;
• ¾ cup cereal: 5 grams;
• 1 cup cooked oatmeal: 4 grams
• 1 slice of whole grain bread: 3 grams;
• ¼ cup cooked lentils: 4 grams
• ¼ cups cooked hyacinth beans: 3.75 grams;
• 28 grams almonds: 3.5 grams;
• ½ cup cooked peas: 4 grams;
• 1 small potato with skin: 4 grams;
• 1 cup roasted Brussels sprouts: 4 grams
• 1 cup broccoli: 5 grams
• 2 tbsp crispy chickpeas: 4 grams.

If you want to lose weight by eating more fiber, then you should eat the foods listed in this article instead of the foods you eat every day. Because the process of losing weight comes down to consuming fewer calories.

Some more tips to minimize unwanted effects while increasing fiber intake:

1. Soak dry legumes and boil them well. This helps break down some of the gas-producing sugars called oligosaccharides and can help keep you from constipation.
2. Do not eat other foods that cause gassing: carbonated drinks, protein bars, sugary alcoholic drinks, candy.
3. Drink plenty of water.It is necessary to dissolve and move the fiber through the intestines, which also helps to get rid of excess gas and bloating.

Once you have settled on your diet and started getting the recommended amount of fiber from your diet, try all of the high fiber foods listed above.

They will help satisfy hunger, while only a small portion with a minimum of calories is needed to be full. So enjoy losing weight and maximizing your health benefits with fiber.

Our food has truly miraculous properties, because by balancing your diet, you can get rid of many diseases or prevent their development, reduce weight and even become younger and more beautiful. From the products we get all the substances necessary not only for growth, but also for the renewal of body tissues. One of these nutrients is fiber.

The benefits of fiber

How is fiber good for? Much is known about the wonderful properties of fiber (or dietary fiber – components of the membranes of plant cells): it lowers blood cholesterol and blood pressure, stimulates digestion, accelerates metabolism, removes toxins and toxins from the body, promotes cell renewal and helps maintain youth.And, in addition, it contains few calories, but at the same time quickly causes a feeling of fullness and, thanks to this, does not allow us to gain extra pounds. No wonder fiber is considered a panacea for many diseases.

Natural foods that have not been further processed are especially high in fiber, such as whole grains, legumes, fresh fruits and vegetables.

Indeed, in terms of the content of fiber and other useful substances – vitamins, mineral salts and microelements – products of plant origin have no equal.Vegetables, fruits and herbs are easily absorbed by the body and strengthen the immune system. It is not for nothing that dishes made from them have become real bestsellers among fans of healthy eating.

By constantly including them in your diet, you will reduce the risk of coronary heart disease, diabetes, colon cancer and other dangerous diseases. These products are especially recommended for those who are overweight.

Unlike natural products, refined products contain little or no dietary fiber.

But both dietary supplements and multivitamins, which are now so widely advertised in the media, cannot replace fruits, vegetables, legumes and whole grains. If you really care about your health and preserve your figure, plant-based products should be included in the menu all the time.

But do not forget that everything is good in moderation: too much fiber can cause flatulence and other unpleasant consequences.

What foods contain fiber?

These are wheat bran, bread (from rye flour, Borodinsky, from whole grain flour), porridge (buckwheat, pearl barley, oatmeal, wheat), nuts (almonds, pistachios, hazelnuts and walnuts), mushrooms, legumes (green beans, peas, lentils).From vegetables – cabbage (Brussels sprouts, white cabbage), carrots, beets, zucchini, pumpkin, tomatoes. A lot of fiber and greens – parsley, dill, lettuce, green onions. And also in fruits, dried fruits and berries – such as black currants, dried apricots, dried apples, raisins, prunes, pears, oranges, bananas, apricots, raspberries, strawberries and others.

Which foods have more fiber?
It is especially abundant in wheat bran, dried apricots, black currants, dried apples and raisins.

Let’s talk about some of these products in more detail.

Cereal bread

Our ancestors ate mainly whole-grain bread, and products made from refined flour were used only occasionally, on holidays. Whole grain, or wallpaper, flour is very useful for health, it contains germs, as well as the fruit shells of the grain – bran, rich in proteins, fiber, vitamins and minerals. Refined flour is devoid of them, and although the baked goods made from it are very lush and tasty, it does not bring any health benefits.

In addition, cereal bread is low in calories, but quickly creates a feeling of fullness – ideal for those who care about their figure and want to get rid of extra pounds.Fiber reduces blood glucose levels, so grain bread is also recommended for diabetics.

Rye, or black
(also called corn) sour bread
was known in Russia as early as the 11th century. By 1626, there were already 26 of its varieties – they are mentioned in the tsar’s decree “On bread and roll weight”. Such bread is prepared on the basis of rye flour: seeded, wallpaper, peeled, etc. Today there are many varieties of rye bread, one of the most common among them is Borodino.Their rye breads are baked not only in Russia, but also in Belarus (Narochanskiy, Radziwillovskiy), Finland (Ruyslimppu, Reykäleipya), Germany (Pumpernickel), in the Baltic countries (Palanga, Viru, Latgale, etc.).

Black currant

Black currant also contains a lot of fiber. It surpassed all other berry crops in terms of the content of other useful substances. It contains a lot of vitamin C (in order to get its daily dose, an adult needs only 30-60 g of these berries) and vitamin P (in 100 g of berries – from 5 to 10 daily doses), contains B vitamins, carotene, minerals (iron, magnesium, manganese and others), tannins and pectin substances, organic acids.Black currant strengthens the walls of blood vessels, improves blood formation processes, lowers blood pressure, and is an excellent tool for the treatment and prevention of infectious diseases. This miracle berry also improves metabolism and prevents excess weight.

Apples

“One apple for a day, and a doctor is not needed” – says an English proverb. Of the 15 vitamins necessary for humans, 12 were found in apples. These are vitamins of group B, C, E, P, carotene, folic acid and others.These fruits also contain many minerals (potassium, phosphorus, sodium, magnesium, iodine, iron), sugar (fructose, glucose, sucrose), a large amount of pectin and fiber. Apples cleanse the body of toxins and toxins, lower blood cholesterol levels and activate digestion processes. By including fresh and dried apples in your menu every day, you will significantly reduce the risk of cardiovascular and cancer diseases. And besides, you can preserve youth for a long time, because apples are rich in antioxidants that protect the cells of the body from aging.

To perform various functions, our body needs nutrients such as vitamins and minerals, along with them, fiber is equally important for the body. Each of these nutrients is essential for the proper functioning of various internal organs.

In the process of healthy digestion, contributing to the rapid elimination of waste from the body. A diet low in fiber can lead to constipation and other digestive problems. Therefore, it is imperative to include fiber in your daily diet.Removing waste and toxins from the body helps to improve skin color. In addition, a high-fiber diet lowers the risk of hemorrhoids, lowers cholesterol and blood sugar, helps maintain a healthy weight, and lowers the risk of colon cancer, heart disease, and type 2 diabetes.

Sources of fiber (dietary fiber) are fruits, vegetables, legumes, nuts and seeds. Green leafy vegetables and fresh fruits top the list of the best high fiber foods.

GlavRecept.Ru presents a list of products containing fiber
, with which you can easily increase the fiber content in your daily diet. Information on fiber (dietary fiber) content can be found on the label of most packaged foods.

Download Fiber Table of Food

You can Download Fiber Rich Food List
to your computer in various formats:

• in MS Excel, 58.0Kb;
• in PDF format, 160.4Kb;

The table in these files, for ease of printing and subsequent use, is placed on one page of an A4 sheet.

Be sure to print or bookmark this table of fiber in foods. Knowing these foods will help you choose healthy foods to maintain a healthy weight and normal cholesterol and blood sugar levels.

90,000 What foods should a person eat every day?

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Living in the rhythm of a big city, few of us think about our diet, and basically we all eat on the run.However, most still want to prolong their youth and health of their bodies for many years. But what if we tell you that the elixir of youth is not a myth and is found not only in children’s fairy tales? Are you surprised? Yes, that’s exactly how it is. What products to buy to look younger and fresher, and most importantly, feel good despite the active city life? And where to order food in Moscow? Let’s talk about it today.

The rating of healthy products recommended for regular consumption is discovered by nuts, namely: walnuts, almonds and hazelnuts.Consuming these nuts on an ongoing basis normalizes the work of the cardiovascular system and successfully helps to deal with stresses that cannot be avoided in the modern world. But do not forget that nuts are high in calories and should not be consumed daily. In order to normalize the work of your body and strengthen the heart muscle, it will be optimal to use 50 grams of nuts 2-3 times a week. Not sure what to choose? We recommend buying roasted hazelnuts RIOBA or buying peeled Metro Chef walnuts.Stock up on them in advance and a charge of vitamins for your body is provided.

We are sure you underestimate her, but in vain. Beans are an excellent, low-calorie source of antioxidants, plant protein and vitamins. Are you experiencing digestive problems? Include beans in your diet. Not sure what to choose? We recommend buying red beans Casa Rinaldi Red Kidney. You can add it to your first courses, or use it as an addition to your English breakfast. We are sure you will fall in love with this product from the first spoon!

The next product that must be in your diet is fresh fermented milk products.The best option is to buy farm yogurt. Farm yoghurts consist only of natural ingredients, do not cause allergic reactions and, most importantly, you can eat them several times a day and not be afraid of the consequences for your figure. Try to order thermostatic farm yoghurt M2 or buy drinking yoghurt natural goat farm M2. They are made and shipped straight from the farm and do not contain artificial colors, flavors or flavor enhancers. You couldn’t think of it better!

Also, embarking on the path of a healthy lifestyle and strengthening the body, do not forget about cleansing it of toxins and harmful toxins.In order to cleanse your body, you need to include in your diet foods that contain a large amount of fiber. Fiber foods are the best cleansing for your body. Intrigued? Then try buying cereals and buying whole grain breads. By including them in your diet, you will not only feel lightness soon, but also fill your body with energy and protein. Time to give up coffee! Try to eat more cereals and cereals, and you will notice that you have become more hardy and efficient.

So, the grocery basket is assembled, and we have decided on the diet. Where to buy food in Moscow? Ordering groceries online is your best solution. No queues, a wide range of fresh quality products and pleasant affordable prices. Ideal for those who live in a big city and do not want to waste time on endless shopping trips. Spend precious minutes with your loved ones, and we will deliver everything you need in a short time and in the best possible way!

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