Products with a lot of dietary fiber. Lose weight with foods rich in dietary fiber

Fiber is the roughest part of the plant. This is a plexus of plant fibers that make up cabbage leaves, the skins of legumes, fruits, vegetables, and seeds. Dietary fiber is a complex form of carbohydrates that our digestive system is not able to break down. A reasonable question arises: why is fiber needed then? It turns out that this is one of the most important elements of human nutrition.

Dietary fiber reduces the residence time of food in the gastrointestinal tract. The longer food stays in the esophagus, the longer it takes to be eliminated. Dietary fiber speeds up this process and at the same time helps cleanse the body. Consuming enough fiber normalizes intestinal function.

When research showed that we would be much healthier and live longer if we ate whole foods, many became consciously fascinated with fiber, although most did not know that it was present different types, and these species perform different functions.

Cellulose

Present in wholemeal wheat flour, bran, cabbage, young peas, green and waxy beans, broccoli, Brussels sprouts, cucumber peel, peppers, apples, carrots.

Hemicellulose

Contained in bran, cereals, unrefined grains, beets, Brussels sprouts, mustard green shoots.

Cellulose and hemicellulose absorb water, making it easier for the colon to function. Essentially, they “bulk” waste and move it through the colon faster. This not only prevents constipation, but also protects against diverticulosis, spasmodic colitis, hemorrhoids, colon cancer and varicose veins.

Lignin

This type of fiber is found in cereals eaten for breakfast, in bran, stale vegetables (when vegetables are stored, the lignin content in them increases, and they are less digestible), as well as in eggplants, green beans, strawberries, peas, and radishes.

Lignin reduces the digestibility of other fibers. In addition, it binds to bile acids, helping to lower cholesterol levels and speeds up the passage of food through the intestines.

Comedy Pectin

Present in apples, citrus fruits, carrots, cauliflower and cabbage, dried peas, green beans, potatoes, strawberries, strawberries, and fruit drinks.

Gums and pectin affect absorption processes in the stomach and small intestine. By binding to bile acids, they reduce fat absorption and lower cholesterol levels. They delay gastric emptying and, by enveloping the intestines, slow down the absorption of sugar after meals, which is useful for diabetics, as it reduces the required dose of insulin.

Readily available fiber

To increase your fiber intake without having to eat more, you can take activated fiber tablets. They contain a balanced combination of its various types necessary for your body.

Activated is simply irreplaceable when implementing a protein-rich, low-carbohydrate nutrition program.

Scientifically developed formula consisting of natural ingredients promotes safe and effective weight management.

To maintain health and an optimal weight, scientists and nutrition experts recommend increasing your fiber intake and reducing your intake of saturated fat and calories.

Sources of fiber

The outer coverings of grains, seeds, beans, vegetables and fruits are much richer in fiber than the inner ones. Whole grain bran, bean husks, and vegetable and fruit peels are high in fiber. That's why a high-fiber diet calls for eating whole grains—as well as unpeeled fruits and vegetables (as much as possible).

Whole grains, beans, seeds, nuts, unrefined vegetables and fruits have a balance of fiber and nutrients.

The table (see below) provides data on the fiber content of various foods and their calorie content (per 100 g), so that you can choose the optimal ratio of these two characteristics for yourself. Animal products are not listed here as most contain very little or no fiber.

Fiber content in various foods:

Daily fiber intake

Western nutritionists recommend consuming from 5 to 25 g of fiber, depending on how much a person monitors his health.

Our ancestors, who ate mainly cereals, received from 25 to 60 g of fiber daily. We get most of it from consuming fruits and vegetables.

Aim for 35g of fiber per day.

Example of a standard menu:

Having learned about beneficial properties fiber, you can experiment with products, create your own menu, focusing on the daily requirement (about 35 g). Or you can opt for the tablet form of fiber. Both options are equally good and give wonderful results!

A low fiber diet limits fiber and other foods that are difficult to digest. The fiber consists of plant material, which the body cannot fully digest. Residue is undigested food, mainly fiber, that makes up the stool. A low fiber diet will help reduce the amount of undigested food, therefore reducing bowel volume and stool quantity.

Health care professionals recommend a low-fiber or low-fiber diet before certain surgeries. A low fiber diet is usually done for a short duration. You should always consult a nutritionist to plan a low-fiber diet. Due to impaired nutrient absorption, you may need to include vitamins in your diet.

Low fiber diet

The role of exercise
DOS Etiquette
Questions and answers

Low fiber diet example menu

Time What is

Early morning	1 warm water with honey and lemon Decaffeinated tea or coffee
Breakfast	Scrambled eggs with 1 slice of white bread Vegetable or fruit juice
Dinner	Fried or baked chicken Vegetable salad (peeled and fried) Baked fish (bones removed) with asparagus and green beans
Post Lunch	1 cup melon 1 cup low-fat yogurt Fresh fruit juice
Evening snack	Flour cookies Flour crackers and jellies Salty flour biscuits
Dinner	White rice With fried chicken and vegetables Roast beef Pasta

Low fiber diet food list

A low fiber diet limits your intake of fiber and several other important nutrients. Therefore, you should not look at this diet as a long-term solution to your symptoms. As a general rule, you'll want to stay away from whole grains, nuts, and seeds as they're full of fiber. However, there are many other foods that you can enjoy as part of your diet.

1. Cereals

White rice, gourmet pasta and noodles
Boiled cereals
Cold cereals such as corn flakes
Bread and crackers made from refined white flour

2. Fruits and vegetables

Typically, the skin and seeds of the fruit are fibrous. Hence, you should cleanse the skin and avoid the seeds to enjoy a bland, low-fiber diet. Below is a list of fruits and vegetables that you can include in your low fiber diet:

Asparagus Tips
green beans
mushrooms
Spinach
Squash without seeds
pumpkin
Potatoes without skin
Ripe banana
Cantaloupe
Avocado
Canned pears without skin and seeds

3. Dairy products

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

4. Meat

The good news about the low fiber diet is that there are no restrictions on your meat and poultry consumption. You can eat beef, chicken, lamb and pork as long as they are soft, tender and lean.

5. Fats, seasonings and sauces

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

Margarine
Oil
oils
Ketchup
Mayonnaise
Sour cream
Soy sauce
Flavoring

You can also eat plain cakes, cookies, pudding, custard, pretzels, hard candies, ice cream, and popsicles. When it comes to drinks, you should look at decaf and soda. Caffeine can irritate your stomach. You can also drink fresh vegetable juices. However, be sure to tighten them before consumption.

Foods to Avoid

There are certain foods that should be completely eliminated from your diet when following a low fiber diet. These products include the following:

nuts
Seeds
Raw fruits and dried fruits
Whole Grain and Whole Grain Products
Beans and lentils
Fiber-rich vegetables such as broccoli, peas and Brussels sprouts
Pickles
Cheeses with fruits, nuts and seeds
Popcorn
Fruit juices with pulp
olive
Sauerkraut
Peanut butter
Saves

Low fiber diet recipe

Baked fish with asparagus and green beans

What do you need

Salmon fillet
5 Asparagus Tips
6 green beans
2 tablespoons olive oil
1 tablespoon lemon juice
1 thyme stalk
1 teaspoon oil
Salt and pepper

How to prepare

Marinate the fish with salt, pepper and lemon juice for 10 minutes.
Wash the vegetables and remove any inedible parts and place in a bowl.
Add olive oil, oil, salt and pepper into a bowl and mix well.
Place the fish in a baking tray, blot the oil a little and bake at 180°C for 5 minutes.
Remove the pan and add the vegetables. Bake for another 5 minutes.

Vegetarian alternative

If you don't want to eat meat, you can use mashed potatoes (peeled).

The role of exercise

Regular exercise will keep you active, strengthen your muscles and strengthen your bones. Try to include at least 20 minutes of exercise into your daily routine. Walking, lunging, jogging, stair training, rope jumping, cycling and yoga are recommended.

Benefits of a Low Fiber Diet

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

Side Effects of a Low Fiber Diet

Can cause nutritional deficiency, which can lead to a number of health problems.
Because fiber helps mobilize fat, a diet low in fiber can lead to weight gain.

A low-fiber diet can help soothe your intestinal lining and help you feel better. Check the fiber content before purchasing vegetables, fruits and grains. Follow a low-fiber diet only if your doctor advises you to do so. If you experience stomach pain even after a low-fiber diet, consult your doctor immediately. Additionally, being on a low-fiber diet can lead to nutritional deficiencies. Hence, you should take strained fruit and vegetable juices along with multivitamin supplements.

Questions and answers

How much fiber is there in a low fiber diet?

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

Can I eat chocolate on a low fiber diet?

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

Should I follow a low fiber diet before a colonoscopy?

A colonoscopy is a procedure to look at any inflammation, bleeding, ulcers, cancer and polyps on the lining of the colon. Because high-fiber foods are difficult to digest and can cause inflammation in the walls of the colon, it is recommended that you follow a low-fiber diet before your colonoscopy.

Should I follow a low fiber diet if I have diverticulitis?

Small pockets or pouches formed in the lining of the intestines can sometimes become infected and inflamed. This condition is known as diverticulitis. Your doctor may recommend that you be on a low-fiber diet for some time to reduce bowel volume (a high-fiber diet causes bowel volume to increase) and the infection will heal. Consult your doctor before following a low-fiber diet.

Should I follow a low fiber diet if I have ulcerative colitis?

When the lining of the colon becomes ulcerated, it causes diarrhea and severe pain. To soothe the colon wall, a low-fiber diet may be recommended by your doctor. Check with your doctor to find out the cause of your stomach pain and diarrhea before you start following a low-fiber diet.

Does a low fiber diet cause constipation?

While on a low-fiber or low-fiber diet, you have less bowel volume and your intestinal walls need extra movement and energy to move your bowels. This can lead to constipation. If you have inflammatory bowel disease, the only way to avoid constipation is to drink enough water throughout the day.

Can I drink alcohol while on a low fiber diet?

No. Alcohol increases bowel movement and causes more inflammation. Consuming alcohol will only further irritate the intestinal walls.

Cheers to good health!

Now everyone knows that whole grain bread is healthier than white bread, long-cooked cereals are better than processed ones, and cabbage hardly raises sugar and is incredibly useful for diabetes. All of these foods contain large amounts of fiber.

Important to know! A new product recommended by endocrinologists for Constant control of Diabetes! All you need is every day...

It is not digestible in the stomach, has no nutritional value, and does not provide the body with any energy. Despite all these “no”, and in many ways thanks to them, fiber can prevent some diseases of the digestive system, help fight obesity and keep diabetes under control. Let's talk in more detail about the beneficial properties of fiber, which foods are rich in it, how much you need and can consume per day.

What is fiber

Fiber, or otherwise cellulose, belongs to the group of dietary fibers. It is a polysaccharide that lines the walls of plant cells. Its main functions are supportive and protective; it is a kind of plant skeleton. Most fiber is found in tree trunks and fibrous grasses, such as flax. In food products, cellulose is distributed unevenly, the main part is located in the stems, peel, and seed shell.

Diabetes and blood pressure surges will be a thing of the past

Diabetes is the cause of almost 80% of all strokes and amputations. 7 out of 10 people die due to blockages in the arteries of the heart or brain. In almost all cases, the reason for such a terrible end is the same - high blood sugar.

You can and should beat sugar, there is no other way. But this does not in any way cure the disease itself, but only helps to fight the consequence, and not the cause of the disease.

The only medicine that is officially recommended for the treatment of diabetes and is also used by endocrinologists in their work is.

The effectiveness of the drug, calculated using the standard method (the number of recovered patients to the total number of patients in a group of 100 people undergoing treatment) was:

Normalization of sugar – 95%
Elimination of vein thrombosis – 70%
Eliminate palpitations – 90%
Relief from high blood pressure - 92%
Increased vigor during the day, improved sleep at night - 97%

Manufacturers are not a commercial organization and are financed with government support. Therefore, now every resident has the opportunity.

Man has always consumed a lot of fiber, since his diet has always been based on plant foods. In the summer these were fresh vegetables, in the winter they were pickled or those that could be stored in cellars for a long time. The digestive tract is accustomed to coping with large volumes of roughage and has adapted its work to a diet rich in fiber.

Nowadays, our table is dominated by foods low in fiber, but the proportion of refined sugars is high. As a result, we consume more calories than we need, food takes too long to digest, poisons the body with toxins, constipation is common, and short-term increases in blood glucose regularly occur. Such nutrition is the cause of disturbances in the usual metabolism and the increase in the incidence of diabetes.

How does it work

The role of fiber in the human body:

Foods that are rich in fiber require chewing longer, which releases saliva, digestive juices, and bile. The body prepares for normal digestion of food.
Long chewing cleanses teeth and massages gums. Thus, fiber begins to provide benefits in the oral cavity.
Intestinal motility improves. Dietary fiber facilitates the movement of foods through the gastrointestinal tract, forming a lump together with other food, which is easier for the contracting intestinal walls to push forward.
Fiber creates bulk without adding calories. Therefore, the feeling of fullness occurs faster, the person does not overeat. Foods rich in fiber help you lose weight.
Thanks to the same volume, the intestines are emptied more often, constipation and intoxication do not occur, which reduces the likelihood of inflammatory diseases in the gastrointestinal tract, hemorrhoids and rectal cancer, and reduces the formation of gases.
Fiber binds and removes some of the cholesterol from foods and bile acids from the body. This reduces the risk of the most common complications of diabetes – vascular disease.
Fiber feeds the bacteria that make up the intestinal microflora. They fight putrefactive microorganisms, produce amino acids and some vitamins.
And finally, fiber slows down the absorption of sugars from the intestines. Glucose in the blood increases gradually, the pancreas does not have to function in emergency mode. Thanks to this, existing insulin resistance does not arise or is reduced, and diabetes compensation is easier to achieve.

Best Sources of Fiber

It is customary to group food products into groups depending on their origin and nutritional value. Similar products contain approximately the same amount of fiber. We can safely say that a cup of fruit will contain about 2 g of fiber, vegetables - 3 g, legumes - 4 g, and a meat dish will have none at all. But in each group there are also champions for the presence of dietary fiber. It’s worth basing your diet on them in order to get the missing amount of fiber.

Vegetables and greens

If you have diabetes, vegetables and greens should be the main source of fiber in your diet. Preference should be given to raw vegetables, since some dietary fiber is lost during heat treatment.

Record-breaking vegetables for fiber content:

avocado;
green peas;
Brussels sprouts;
green beans;
parsley;
eggplant;
broccoli;
beets and their tops;
carrot.

Cereals and pasta

The consumption of cereals for diabetes is limited, so you need to choose the healthiest ones, which have fewer carbohydrates and more fiber:

barley;
whole oatmeal (not flakes);
buckwheat;
pearl barley

When preparing porridge, try not to overcook it in order to preserve maximum dietary fiber. Cooking in a thermos is considered the best: pour boiling water over the washed cereal in the evening and leave until the morning.

Whole grain pasta is better; it contains much more fiber - 8% versus 3.5% in pasta made from premium flour.

Legumes

There is quite a lot of fiber in legumes: 11-13% in soybeans, beans, lentils, peas; about 9% in peanuts and chickpeas. Despite their high carbohydrate content, legumes can be an excellent side dish or soup component for diabetics.

Fruits and juices

Fruits are eaten without peeling, since the peel contains the most fiber. For example, an average apple has 4 grams of fiber, but the same apple, but peeled, has only 2.

Best fiber-rich fruits for diabetics:

black currant;
pear;
apple;
orange;
strawberry;
grapefruit;
cherry plum

In juices, due to the peculiarities of production technology, the fiber content is expressed in fractions of a percent (about 0.2), most of all in tomato juice– 0.8%. Things are better with juices with added pulp - they contain up to 1.2% dietary fiber. But in any case, juices cannot be a source of fiber.

Nuts, seeds and their oils

There is not as much fiber in nuts as is commonly thought - from 2 (cashews) to 12% (almonds). Given their high calorie content (about 600 kcal), it will not be possible to get enough dietary fiber from them.

Sunflower seeds contain 5% fiber, but any vegetable oil contains no cellulose, all of it remains in production waste - cake.

Animal products

Milk and products made from it, eggs, meat, offal and fish do not contain fiber, so it is advisable to accompany their consumption with a serving of vegetables.

High Fiber Foods Chart

List of products with data on their calorie, fiber and carbohydrate content:

food product	Calorie content, kcal	Fiber, in g per 100 g	Carbohydrates, in g per 100 g
apricots	44	2,1	9,0
avocado	160	6,7	8,5
cherry plum	34	1,8	7,9
orange	43	2,2	8,1
peanut	567	8,6	16,1
watermelon	30	0,5	7,6
eggplant	25	3,1	5,9
banana	122	2,3	31,9
broccoli	34	2,6	6,6
Brussels sprouts	43	3,8	9,0
oyster mushrooms	33	2,3	6,1
grape	72	1,6	15,4
cherry	52	1,8	10,6
dry peas	298	11,2	49,5
fresh green peas	55	5,5	8,3
grapefruit	35	1,9	6,5
walnut	654	6,7	13,7
buckwheat	343	10,0	71,5
pear	47	2,9	10,3
melon	35	1,0	7,4
zucchini	19	1,0	4,6
white cabbage	30	2,1	4,7
Chinese cabbage	21	1,3	2,0
cauliflower	32	2,2	4,2
potato	77	1,5	16,3
pine nut	673	3,8	13,2
cashew	600	2,0	22,5
strawberry	33	2,0	7,7
kohlrabi	44	1,8	7,9
corn grits	328	4,8	71,0
leek	61	1,8	14,2
onion	41	3,0	8,2
pasta, premium flour	338	3,7	70,5
pasta, whole grain flour	348	8,3	75,0
mandarin	38	2,0	7,5
semolina	333	3,6	70,6
almond	575	12,3	21,7
carrot	32	2,4	6,9
chickpeas	309	9,9	46,2
oatmeal	342	8,0	59,5
cucumber	14	1,1	2,5
bell pepper	29	1,0	6,7
pearl barley	315	7,8	66,9
parsley	36	3,3	6,3
sunflower	601	5,0	10,5
millet	342	3,6	66,5
radish	21	1,6	3,4
black radish	41	2,1	6,7
rice	333	3,0	74,0
iceberg lettuce	14	1,3	3,0
beet	42	2,6	8,8
plum	49	1,5	9,6
black currant	44	4,9	7,3
pineapple juice	53	0,3	12,9
orange juice	47	0,3	11,0
tomato juice	21	0,8	4,1
apple juice	46	0,2	11,4
soybeans	364	13,5	17,3
tomato	20	0,8	4,2
pumpkin	22	2,1	4,4
green beans	23	3,5	3,0
dry beans	298	12,4	47,0
dates	292	6,0	69,2
hazelnut	628	9,7	16,7
lentils	295	11,5	46,3
champignons	22	0,7	4,3
spinach	23	2,2	3,6
apples	52	2,4	13,8
cell	313	8,1	65,4

Every day an adult's diet should include from 20 to 40 g of fiber.

Doctor of Medical Sciences, Head of the Institute of Diabetology - Tatyana Yakovleva

I have been studying the problem of diabetes for many years. It's scary when so many people die and even more become disabled due to diabetes.

I hasten to tell the good news - Endocrinological scientific center The Russian Academy of Medical Sciences managed to develop a medicine that completely cures diabetes. On at the moment The effectiveness of this drug is close to 98%.

Another good news: the Ministry of Health has achieved adoption, which compensates for the high cost of the drug. Diabetics in Russia until February 23 can get it - For only 147 rubles!

Statistics show that 80% of the population does not receive this standard. Consumption of less than 16 grams increases the risk of vascular disease by 1.5 times and does not allow you to control blood sugar in diabetes, even if the patient adheres to a special diet and diligently counts carbohydrates.

Whether your body gets enough fiber can be determined by the frequency of bowel movements. If feces are excreted every day without tricks in the form of laxatives or prunes, there is enough dietary fiber in the diet. Food without the required amount of fiber can linger in the intestines for more than 3 days.

How to Increase Your Fiber Intake

How to change your diet to get enough fiber:

Keep track of what products end up on your table. Give preference to natural ones, do not buy semi-finished products.
Reduce cooking time for fiber-rich foods.
Drink at least 1.5 liters of liquid per day. People with increased water weight need even more. Volume of fluid consumed per day = weight x 30 ml.
For diabetes snacks, use whole, unpeeled fruits rather than fruit desserts.
Fill your diet with dietary fiber gradually, over a couple of weeks, so that the gastrointestinal tract has time to adapt to the changes.
Make it a habit to always have fresh vegetables in the refrigerator and make at least 2 salads a day from them.
Do not use a blender to blend foods rich in fiber, as this will impair its effect.
Check to see if you started eating more carbohydrates after changing your diet. Check your blood sugar regularly and monitor other diabetes management parameters.

Effect on weight loss

Filling the gastrointestinal tract and swelling in it, fiber acts on receptors that are located on the walls of the stomach and notify the brain that there is enough food in it. At the same time, the person experiences a feeling of satiety.

There are diets that exploit this effect. They only use food, especially rich in fiber, or cellulose from the pharmacy is added to low-calorie foods. For example, a kefir diet - drink 4 glasses of kefir a day, each with a tablespoon of fiber mixed in. For diabetic patients, such diets are possible only with mild type 2 diabetes and for a short time. If a diabetic is taking medication, such dietary restrictions will result in hypoglycemia.

Health effects of excess fiber

Consuming more fiber than normal does not at all mean increasing the nutritional value of food. If you regularly exceed the limit of 50 g per day, health problems are possible; a large amount of fiber is harmful in case of intestinal microflora disorders, changes in acidity due to inflammation, and infections.

Consumption of more than 50 g per day leads to insufficient absorption of nutrients and vitamins, inhibits the absorption of zinc, calcium and iron. Excess fiber interferes with the breakdown of fatty foods, which means it deprives a person of fat-soluble vitamins - A, E, D, K.

If the fiber in foods increases sharply, digestion processes are disrupted, bloating, colic, and diarrhea occur. We must not forget about sufficient drinking regime, otherwise cellulose will have the exact opposite effect - cause constipation.

Be sure to study! Do you think taking pills and insulin for life is the only way to keep your sugar under control? Not true! You can verify this for yourself by starting to use...

The table below shows which foods are high in fiber. The data is given in grams per specific volume.

Fruits	Volume
Blueberry	1 glass	8.8
Dried apricots	10 halves	8.5
Raspberry	1 glass	8.0
Apricot	10 pieces	8.0
Prunes	10 pieces	6.0
Pear (required with skin)	1 medium	5.5
Apple (required with skin)	1 average	4.4
coconut flakes	1 tablespoon	3.4
Banana	1 medium	3.1
Orange	1 medium	3.1
Strawberry	1 glass	3.0
Avocado	1/2 medium fruit	2.8
Watermelon	1 small slice	2.8
Peach	1 medium	2.3
Cranberry	1/4 cup	2.0
Figs (dried)	2 medium	1.6
Melon	3 standard pieces	1.5
Cherry (fresh)	10 pieces	1.2
Raisin	60 pieces	1.0
Grapefruit	1/2 medium	0.8
Pineapple (canned)	1 glass	0.8

Grains, cereals, pasta	Volume	Amount of fiber in grams
Bulgur (boiled)	1 glass	9.6
	1 glass	7.6
	1 glass	7.4
Spaghetti (boiled)	1 glass	6.3
Barley and pearl barley porridge (boiled)	1 glass	6.0
Egg noodles	1 glass	5.7
Bran flakes	3/4 cup	5.3
Bread with bran and oats	1 small bun	5.2
Oatmeal (boiled)	1 glass	4.0
Popcorn	3 glasses	3.5
Brown rice (cooked)	1 glass	3.5
Rye bread	1 piece	1.9
White bread	1 piece	1.9
White rice (cooked)	1 glass	1.8

Legumes, nuts, seeds	Volume	Amount of fiber in grams
Peas (boiled)	1 glass	16.3
(boiled)	1 glass	15.6
Dark (boiled)	1 glass	15.0
Flax seeds	1/4 cup	13.5
Lima beans (cooked)	1 glass	13.2
Chickpeas (boiled)	1 glass	12.0
	2 tablespoons	11
Canned beans	1 glass	10.4
Peanut	1/4 cup	4.0
Sunflower seeds	1/4 cup	3.9
Almond	23 things	3.5
Pistachios	50 pieces	2.9
Pecans	20 pieces	2.7
	1/2 teaspoon	2.5
pumpkin seeds	1/4 cup	2.1
Cashew	1/4 cup	1.6
Peanut butter (homemade)	1 tablespoon	1.5
Walnuts (shelled and chopped)	1 tablespoon	1.1

Vegetables	Volume	Amount of fiber in grams
Green peas	1 glass	8.8
Spinach (boiled)	1/2 cup	7.0
Zucchini (raw, finely chopped)	1 glass	6.0
Broccoli (boiled)	1 glass	5.1
Turnip (boiled)	1 glass	5.0
Brussels sprouts (boiled)	1 glass	4.1
	1 glass	4.1
Corn (boiled)	1 glass	4.0
Eggplant (baked)	1/4 medium	4.0
Potatoes (baked with skin)	1 small	3.0
Beetroot (boiled)	1 medium	3.0
Rhubarb (boiled)	1/2 cup	2.9
Tomato paste	1/4 cup	2.7
Cauliflower (boiled)	1 cup	2.5
White cabbage (fresh)	100 grams of cabbage	2.2
Olives (green and black)	10 pieces	2.0
Celery (stem chopped)	1/4 cup	2.0
Watercress	1 glass	2.0
Carrots (raw)	1 medium	1.7
Tomatoes	1 medium	1.4
Green onions	1/4 cup	0.8
Cucumber (with peel)	1 medium	0.7
Parsley (chopped)	1 tablespoon	0.3
Onions	1 tablespoon	0.2

This table shows quite clearly which foods contain a lot of fiber. However, it does not say anything about which of these products should be preferred in order to not only saturate the body with plant fibers, but also actually benefit it.

After all, a situation can always arise when you treat one thing and cripple another. When saturating the body with plant fiber using products that also contain a large number of unhealthy compounds will do more harm to the body than good.

So, we should revise our table of foods rich in fiber, and leave in it only foods that are definitely useful for both weight loss and general health. After all the necessary abbreviations, the table will become significantly shorter and will look something like this:

berries;
flax seeds, chia and other seeds;
peanut butter;
all types of cabbage;
root vegetables and tubers;
any nuts;
peas and other legumes;
avocado;
tomatoes and cucumbers;
any greens.

Why did these particular foods rich in plant fiber remain in the table?

First of all, all products containing a lot of carbohydrates were removed from the list, since... So, bulgur or spaghetti can contain as much fiber as you like, but these products are not suitable for losing weight and maintaining health.

In addition, fruits and fruits were crossed out, since they contain too much, which is one of the most harmful “natural” compounds for the human body.

As a result, only berries that are high in fiber and low in fructose were left in the table. And also avocado, which does not contain fructose, but has a lot of fat that is beneficial for the body. For the same reason (rich in healthy fats), peanut butter was included separately in the table.
The list also contains products with fiber for the intestines, for example, cucumbers and tomatoes.

Natural fiber is a coarse fiber of plant origin. It is found in many products. The pulp that remains after making juices is fiber. There are two types of fibers: soluble and insoluble. Each food product has an individual ratio listed types fibers Some contain more insoluble fiber, while others contain more soluble fiber.

The role of insoluble cellulose is to systematically cleanse the intestines. Soluble fibers absorb carcinogens, cholesterol, heavy metals and other harmful substances that stimulate the development of cancer cells in the human body. Food that does not contain coarse fiber lingers longer in the body, which can provoke fermentation in the stomach, which in turn creates a favorable environment for the proliferation of pathogenic bacteria.

Foods rich in soluble fiber for weight loss:

apples;
cabbage;
citrus;
wholemeal flour;
berries;
seeds.

Foods rich in insoluble dietary fiber:

legumes;
grain crops;
peel of vegetables and fruits.

Benefits for weight loss

In order to lose excess weight, many people prefer diets based on foods high in fiber. They have a beneficial effect on the entire body as a whole. What are the benefits of fiber for weight loss:

Acceleration of metabolic processes and digestion.
Restoration of intestinal microflora.
Reduces blood sugar levels, which prevents fat deposition.
Cleansing from waste, toxins, gastric and intestinal mucus (cellulose is a natural absorbent).
Reducing the risk of developing colon cancer.
Restoring proper functioning and activating intestinal motility.
Ensuring a long-lasting feeling of fullness (when it enters the stomach, fiber swells, which creates a filling effect; foods rich in fiber are a great way to satisfy hunger).

Fiber-rich foods

Below is a table that lists fiber foods. It will help you plan your diet to lose or maintain weight. For convenience, products rich in fiber for weight loss are divided into categories, and the table also shows the amount of cellulose in grams in a specific quantity of product:

Product name	Amount of fiber, grams	Serving Size

Grapefruit		1 medium
		1 medium

		1 medium
Apple with peel		1 average

Strawberry
		1 medium
Dried date
Orange		1 medium
Dried peach
Dried apricot
		1 medium

		1 medium
		3 medium


Cabbage
Potatoes baked in their jackets		1 medium
Corn
Broccoli
White cabbage
Cauliflower


Brussels sprouts

Sweet pepper

		1 medium
Celery		1 stem
		1 medium
Cereals, pasta
Bran bread

Brown rice
Whole grain pasta
Whole wheat bread
Beans, nuts, seeds
Lentils
Black beans

Soybeans
Flax seeds


pumpkin seeds		¼ cup
Pistachios
Walnut
Sunflower seeds		¼ cup

Considering all the variety of food, it is quite reasonable to ask the question: where is the most cellulose? The following are foods that are high in fiber:

Whole grains (oatmeal, buckwheat).
Berries and fruits (apples, blackberries, grapes, raspberries, peaches, pears, watermelon, plums).
Vegetables rich in fiber (green peas, broccoli, carrots).
Nuts and dried fruits (almonds, dates).

List of allowed foods during pregnancy

Coarse dietary fiber in the diet of young mothers is a prevention against constipation and obesity. The daily fiber intake for pregnant women should not exceed 30 grams. This amount is quite enough for stable blood sugar levels and regular bowel movements. Stick to it the following tips on the consumption of cellulose during pregnancy:

Focus your attention on fresh vegetables and fruits, but do not remove the skins from them.
Give preference to whole grain bread.
Prepare dishes from peas and lentils.
Consume rice, rye or wheat bran regularly.

While breastfeeding, carefully monitor your baby's reaction to each product in your diet, as your baby may have an individual intolerance. During this period, you should avoid foods high in fiber:

beans;
dill;
sweet pepper;
broccoli;
brown rice;
corn;
wholemeal flour.

Instead, eat foods from the following list:

porridge with water;
plums;
potato;
beet;
prunes;
pears;
peeled rice

List of foods without fiber

Many people eat certain foods for weight loss, mistakenly thinking that they are rich in fiber. List of products that do not contain coarse dietary fiber:

milk;
cheeses;
meat;
fish;
peeled vegetables and fruits (this does not apply to avocados).

How to use for weight loss

Despite all the benefits of high-fiber foods, overconsumption of a fiber-based diet can negatively affect a person's health. The daily norm of cellulose is 30-40 grams. This can be fiber in food or dry fiber, which is sold in pharmacies. If you exceed the norm of dietary fiber, along with harmful substances, beneficial substances will also begin to be removed from the body. Increased gas formation and bloating will be added to this point.

American nutritionist Julia Upton from the Health Association has developed a series simple rules that will help you navigate your daily fiber intake for weight loss and weight maintenance:

800 g of fresh vegetables and fruits with skin provide up to 20 g of dietary fiber every day.
An additional 5-7 g will come from porridge made from barley, buckwheat, oatmeal, and brown rice.
Another 5-6 g contain 100 g of whole grain bread.
Introduce lentils, peas or beans into your diet twice a week.
Do not use confectionery sugar, replace store-bought sweets with dried fruits.
For small snacks, eat nuts and seeds (up to 40 g per day).
Eat steamed bran (up to 6 tablespoons per day).

For good absorption of food and weight loss, fruits should be eaten in the first half of the day. Nutritionists recommend giving up the habit of drinking water. It is important to remember that a quarter of the daily menu should consist of salads, another quarter - fruits, the same amount - vegetables, fresh or cooked, a tenth - cereals and legumes, the same amount - milk, dairy products, nuts, a twentieth - vegetable fats.

Contraindications

Foods rich in fiber for weight loss should not be consumed by people with digestive problems. In addition, foods high in cellulose are contraindicated for the following diagnoses: