The benefits of activated charcoal for the body for weight loss. How to lose weight on activated charcoal and is it possible? Real weight loss reviews with activated charcoal
Alexander Gushchin
I can't vouch for the taste, but it will be hot :)
This substance has many names - ballast, cellulose, dietary fiber. But the term "fiber" is more often used by the people. What is useful food with ballast? Foods high in fiber have a beneficial effect on the functioning of the digestive tract, the 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;
- decreased insulin production
- stops producing bad cholesterol;
- weight is regulated, which is especially useful for losing weight;
- fiber in products (especially coarse) is useful for diabetics: thanks to the fibers, a protective function appears against an increase in sugar levels.
What foods are high in fiber?
- Raw fruits. The most saturated with useful cellulose are products: apples, plums, apricots, pears, strawberries, grapefruit, grapes, banana, lemon, peach, blackberry, watermelon.
- Dried fruits: raisins, dried apricots, prunes, figs, dates.
- Raw vegetables, greens. Fiber-rich vegetables: parsley, dill, cilantro, cabbage, lettuce, cucumber, tomato, pumpkin, red beets, potatoes, zucchini, eggplant, broccoli.
- Seeds, nuts.
- Cereals, cereals, bread products, pasta.
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The benefits and harms of fiber
Dietary fibers are useful for the human body, but they should be used with caution, following some recommendations. What are the benefits of food with the substance:
- It quickly saturates, so the feeling of hunger is dulled, excessive appetite is reduced.
- It cleanses the body of toxins and toxic substances.
- The fiber content in food is a preventive measure against colon and rectal cancer.
- Prevention of diseases of blood vessels, heart.
- Saturates with trace elements that the body needs.
- Recommended for weight loss: reduces blood sugar, promotes weight loss.
- Activates the proper functioning of the stomach.
- Thanks to the fibers, vitamins and enzymes are produced.
Is there fiber damage? Take with caution if:
- increased gas emission;
- there is bloating, nausea and even vomiting, indigestion;
- you often have constipation, which is aggravated if you do not drink a lot of fluids at the same time as the fiber;
- there is an inflammatory process of the intestine, pancreas.
Large amounts of dietary fiber adversely affect:
- excretion of fat-soluble vitamins, trace elements necessary for the full functioning of the body;
- taking certain medications;
- the balance of vitamins in food, so additional complexes, calcium will be required.
Where is fiber found
Find out where there is a lot of fiber in foods to properly balance your diet:
- Vegetables. It is an affordable and healthy part of the diet that can be combined with different foods to make delicious meals (zucchini, carrots, beets, tomatoes, cabbage, spinach, cucumbers, broccoli, spinach, lettuce and green pea).
- Fruits. Vegetable dietary fiber is embodied in such a source as pectin. Fruits are also rich in cellulose, which improves digestion. Useful are fresh fruits and dried fruits.
- Berries. Almost all types of berries contain fiber, especially strawberries and raspberries.
- Nuts. A small dose of nuts can satisfy the body's need for healthy fiber.
- Whole grains and products. Thanks to sprouted grains, many types of cereals reduce the level of bad cholesterol.
- Legumes. Lentils, peas, beans are full of soluble and insoluble substances, a portion of which is the daily dose of a useful element.
Natural products with fiber
List of foods that contain the highest amount of fiber:
Ingredient | Quantity per 100 g |
Boiled Brussels sprouts | |
Corn | |
Broccoli | |
Green apples with peel | |
Pear (with peel) | |
Prunes | |
Dates (dried) | |
Strawberry | |
raw almonds | |
Prachis (raw) | |
Cashew in raw form | |
Pistachios without oil and salt (roasted) | |
Walnut |
fiber rich foods list
Berries and fruits rich in fiber
So, what foods contain a lot of fiber - let's look at the top five berries and fruits that contain the highest amount of dietary fiber.
Cellulose: 6.7 g per 100 g.
Avocado contains: vitamins C, E, B6, B9, K, potassium.
The fiber content of avocados varies by variety. There is a difference in fiber content and composition between bright green, smooth-skinned avocados and smaller, darker avocados. Bright green, smooth-skinned avocados contain more insoluble dietary fiber than smaller, darker fruits. In addition to dietary fiber, avocados abound, which help and the risk of developing cardiovascular disease.
Cellulose: 3.6 g per 100 g.
Crispy, sweet and delicious, Asian pears are high in dietary fiber but also rich in omega-6 fatty acids (54mg per 100g) associated with healthy cells, brain and nerve function (). American Heart Association recommends that at least 5% - 10% of calories come from foods containing omega-6 fatty acids.
3. Berries
Fiber in raspberries: 6.5 g per 100 g.
Raspberry contains: vitamins A, C, E, K, B9.
Dietary fiber in blackberries: 5.3 g per 100 g.
Blackberry contains: vitamin C, vitamin K, omega-6 fatty acids, potassium,.
Blackberries are rich in vitamin K, a high intake of which is associated with increased density bone tissue, while the high levels of manganese in raspberries help maintain healthy bones, skin, and normal blood sugar levels. In addition to excellent taste and the above-mentioned beneficial effects, these berries provide the body with a significant amount of high-quality fiber, which also contributes to the comprehensive improvement of the body.
Cellulose: 9g per 100g coconut meat.
Coconut contains: manganese, omega-6 fatty acids, vitamin B9 and.
Fiber in raw figs: 2.9 g per 100 g.
Fiber in dried figs: 9.8 g per 100 g.
Fig contains: pantothenic acid, potassium, manganese, copper,.
Dried and fresh figs are excellent sources of dietary fiber. Unlike many other foods, figs have an almost perfect balance of soluble and insoluble dietary fiber. Figs linked to lower blood pressure and protection against degeneration yellow spot, in addition to the benefits associated with an adequate intake of dietary fiber. Even if you don't love dried figs The fresh fruits are delicious and can be served over cereals, salads and even stuffed with goat cheese and honey for a special dessert.
Vegetables rich in fiber
What foods contain - the list of products includes six vegetables containing the highest amount of dietary fiber.
Cellulose: 5.4 g per 100 g.
Artichoke contains: vitamins A, C, E, B, K, potassium, calcium, magnesium and phosphorus.
Low in calories, rich in dietary fiber and essential nutrients, artichokes are a great addition to your diet. Just one medium artichoke provides you with almost half of the recommended daily intake (RDI) of dietary fiber for women, and 1/3 of the RDI for men. In addition, they are among the best antioxidant products.
Fiber in raw green peas: 5.1 g per 100 g.
Fiber in canned green peas: 4.1 g per 100 g of product.
Fiber in boiled peas: 8.3 g per 100 g.
Peas contains: vitamins C, K, B6, B9, A, thiamine, manganese, protein.
Peas are rich in fiber as well as powerful antioxidants and phytonutrients that support health. Frozen peas available all year round, making it the perfect product to include in your diet. You can use both dry split peas for making soups and mashed potatoes, as well as fresh-frozen ones, which should be lightly steamed before adding to your dishes (soups, salads). Adding it to your meals can bring a subtle sweetness while providing nearly 100% of the recommended daily allowance intake of vitamin C and more than 25% thiamine and folic acid.
Cellulose: 3.2 g per 100 g.
Okra contains: vitamins A, C, K, riboflavin, thiamine, niacin, calcium, iron, phosphorus, protein.
Okra provides the body with high-quality fiber and is one of the. This vegetable is loaded with nutrients and easily incorporated into soups and stews.
9. Gourd acorn (acorn gourd)
Cellulose: 4.4 g per 100 g of cooked product (baked).
Acorn gourd contains: vitamins C, A, B6, B9, thiamine, potassium, manganese, magnesium.
Acorn pumpkin is rich in nutrients and dietary fiber. Its nutritious brightly colored flesh is replete with soluble dietary fiber, which slows down the rate of digestion of food, allowing better absorption of nutrients. Acorn squash can be baked in the oven and used as a substitute for white and others.
Cellulose: 3.8 g per 100 g.
Brussels sprouts contain: vitamins C, K, B1, B2, B6, B9, manganese.
Chickpeas have been used as a food item throughout the world for thousands of years. It is rich in essential nutrients, including manganese. In fact, these little legumes provide you with 84% of your recommended daily intake of manganese.
Cellulose: 5.3 g per 100 g.
Moonbeans contain: copper, manganese, phosphorus, protein, vitamins B2, B6, B9.
In addition to an outstanding amount of dietary fiber, moon beans (lima beans) contain almost 25% of the daily recommended intake of iron, making them very useful product for women. Manganese helps in energy production and antioxidants help fight free radicals.
Cellulose: 8.3 g per 100 g.
Shelled peas contain: protein, thiamine, folic acid, manganese, omega-3 fatty acids, omega-6 fatty acids.
One serving of split pea soup can contain a third of the recommended daily intake of folic acid, in addition to more than half the recommended intake of dietary fiber.
Cellulose: 7.9 g per 100 g.
Lentil contains: protein, iron, folic acid, manganese, phosphorus.
In addition to being rich in dietary fiber, lentils are also on the list of foods high in folic acid. Folic acid(vitamin B9) is essential for pregnant women, people with liver disease, and people taking certain medications. Lentil pilafs and soups are a great way to incorporate this fiber-rich food into your diet.
Nuts, grains and seeds rich in fiber
Fiber-Rich Foods - The list of foods includes these four nuts, grains, and seeds, which are rich in dietary fiber.
Fiber in almonds: 12.2 g per 100 g.
Almond contains: protein, vitamin E, manganese, magnesium, riboflavin, omega-6 fatty acids.
Fiber in walnut: 6.7 g per 100 g.
walnut contains: protein, manganese, copper, omega-6 fatty acids, omega-3 fatty acids, vitamins B6, B9, phosphorus.
Cellulose: 37.7 g per 100 g.
Chia seeds contain: proteins, calcium, phosphorus, manganese, omega-3 fatty acids, omega-6 fatty acids.
Chia seeds are a true superfood that are easy to incorporate into your daily diet. High levels of fiber and essential nutrients help increase energy, maintain a healthy digestive system, and provide comprehensive health benefits. As with legumes, some people may experience flatulence and bloating when eating chia seeds. Simply increasing your water intake will help you minimize these symptoms. To prevent these symptoms, you can also soak chia seeds before eating them. It will also promote better absorption of nutrients.
Cellulose: 7 g per 100 g.
Quinoa contains: iron, vitamin B6, magnesium, potassium.
Quinoa has an amazing nutritional profile, is easy to digest and contains no . Quinoa is high in other essential nutrients such as iron, vitamin B6, potassium, and magnesium. Magnesium is one of the most underrated yet essential micronutrients that protects the heart and helps almost every bodily function. Many people have and don't even know about it. So, not only does quinoa add valuable fiber to your diet, but it's also a great superfood for many other reasons.
20 fiber-rich foods on this list - The best way get the dietary fiber you need. Introduce them gradually and drink plenty of water and decaffeinated drinks to help the fiber do its job.
Cellulose, dietary fiber, dietary fiber, cellulose - all these are the names of the same food substance of plant origin. Fiber is found in fruits and vegetables, grains and nuts, algae, and many other foods. This is a very interesting material, the benefits of which, of course, will be appreciated by everyone who monitors their health and the health of their loved ones.
Fiber foods: the uniqueness of fiber
Fiber is not digested in the human body and is almost not affected by the enzymes of the gastrointestinal tract. Dietary fiber, in fact, leaves the body unchanged, passing through the stomach and intestines - thereby removing toxins, excess fats and harmful substances.
Fiber reduces the production of insulin and cholesterol, inhibits the conversion of sugar into fat, promotes regular bowel movements and a healthy intestinal environment. And, most importantly, what the beautiful half of humanity will appreciate - fiber helps to regulate weight. Ballast substances are indispensable in use and play a very important role in the human diet. For example, a diet for diabetes necessarily includes the use of substances high in fiber. Therefore, the list of products for a diabetic patient is formed in most cases on the principle of a high content of vegetable dietary fiber in them. Such fibers protect the body of a diabetic patient from a sharp increase in blood sugar by reducing the rate of absorption of carbohydrates.
You can determine which foods have a lot of fiber by their appearance, quality and origin. The less refined the product, the more fiber it contains.
Vegetable fiber. High fiber foods
What foods contain the most fiber?
- Firstly, these are raw fruits, dried fruits and berries: prunes, dried apricots, raisins, apples, pears, plums, apricots, grapes, grapefruit, strawberries, blackberries, peaches, bananas, lemons, dates, figs, watermelon.
- Secondly, raw vegetables and herbs: peas, parsley, dill, leaf salad, cilantro, carrots, cabbage, tomato, cucumber, beets, pumpkin, potatoes, celery, broccoli, zucchini, beans, rhubarb, eggplant.
- Third, nuts and seeds: chickpeas, peanuts, flax seeds, sunflower and pumpkin seeds, almonds, Walnut, cashew, hazelnut.
- Fourth, cereals and cereals, bread products and pasta: whole grain bread, bran bread, wheat groats, oat groats, corn groats, buckwheat, pasta.
Foods containing fiber: fiber per 100 g of the edible part of the products, table
| food products: | Fiber content in products: |
| Wheat bran, beans, oatmeal, nuts, dates, strawberries, currants, raspberries, figs, blueberries, cranberries, mountain ash, gooseberries, prunes, apricots, raisins. | Very large - 2.5 g or more. |
| Buckwheat, pearl barley, barley, shelled peas, potatoes, carrots, white cabbage, green peas, eggplant, Bell pepper, pumpkin, sorrel, quince, orange, lemon, cranberries, fresh mushrooms. | Large - 1-2 g. |
| Rye bread made from sifted flour, millet, corn grits, green onion, cucumbers, beets, tomatoes, radishes, cauliflower, melon, apricots, pears, peaches, apples, grapes, bananas, tangerines. | Moderate - 0.6-0.9 g. |
| Wheat bread from flour of the second grade, rice, wheat groats, zucchini, lettuce, watermelon, cherry, plum, sweet cherry. | Small - 0.3-0.5 g. |
| Wheat bread made from flour of the first and highest grade, semolina, cookies, pasta. | Very small - 0.1-0.2 g. |
Fiber in food. daily human need
The daily norm of fiber for a person averages 25-30 g. Nutritionists advise consuming ballast up to 40 g per day for men and up to 25 g for women. After age 50, fiber can be consumed in slightly smaller amounts.
What foods have more fiber? Dietary fiber is found more in those products that have not undergone industrial processing. Such food is useful for the human body to a greater extent.
Nowadays, fiber can also be bought at the pharmacy - in the form of tablets. This version of its use also gives excellent results.
The need for foods rich in fiber is growing:
- During pregnancy, with an increase in the amount of food consumed.
- With anemia and lack of vitamins in the body.
- With improper functioning of the stomach and intestines.
- With the accumulation of slags and toxins in the body.
- If you are overweight.
The need for foods rich in fiber decreases:
- With excessive accumulation of gases in the intestines, accompanied by bloating.
- With exacerbation of such diseases of the gastrointestinal tract as gastritis, gastric ulcer, pancreatitis, cholecystitis, intestinal dysbacteriosis, etc.
What is coarse fiber. What products contain it?
“Soft” dietary fibers are pectins, gums, dextrans and agarose.
Coarse fiber is a plexus of plant fibers. This ballast substance has a complex form of carbohydrates that our digestive system is not able to digest.
Coarse fiber is used in various weight loss diets. It is able to speed up the metabolic process and cleanse the body of slagging. The use of coarse dietary fiber can help a person lose weight and become healthier due to the normalization of the intestines.
Benefits of fiber for weight loss
When compiling a diet for weight loss, you should pay attention to eating foods with carbohydrates, fats, fiber and proteins.
Carbohydrates in the weight loss diet
You need to know that not all carbohydrates are good for weight loss. Some of them are more common in the daily diet, such as pastries, potatoes, sweets, pasta, rice, chips, etc. They are tasty, but the sugar and starch they contain will definitely be deposited on your thighs in the form of fat deposits. But bread with bran, buckwheat, oatmeal, as well as juices and fruits should be eaten as often as possible.
Proteins in the diet for weight loss
Proteins are very useful for the human body. It is worth eating them as often as possible, because the amino acids they contain are indispensable for us. Distinguish between animal and vegetable proteins. It is necessary to eat them, while equally vegetable and animal proteins. If you "save" on proteins, excess fat will not go away, useful calories will leave the muscles of the body, which is very harmful.
Fats in a weight loss diet
Some women, while on a diet, very often exclude fats from their daily diet, because it is believed that this is a direct path to gaining excess weight. But in most cases this is a misconception. The use of products containing fats is designed to supply our body with nutrients, vitamins, give us energy, maintain the elasticity of the vessels of the circulatory system, and much more. Olive oil, avocados, nuts, fish - all these are recommended products for use. The key is to eat them in moderation.
Fiber in the weight loss diet
The most important and most important factor in the struggle for beautiful and slim figure is the proportion of fiber in our diet. It is the content of dietary fiber in foods that will help to have a healthy weight. Getting into human body, ballast substances gradually absorb moisture, slags and fats and then bring them out. There is an acceleration of metabolism, decay and fermentation products, cholesterol and sugar, and most importantly, extra pounds go away.
Lack of fiber in the body causes many chronic diseases, as well as obesity.
Fiber foods: diets for weight loss with fiber
The diet in such diets, of course, is very different from the usual daily diet, but its benefits are undeniable.
A sparing diet with foods containing fiber
- The proportion of foods containing fiber should be 70%.
- For the best effect, it is necessary to exclude the use of alcohol, fatty, fried, sweets and pickles.
- As a result, in 30 days you can easily lose up to 7 extra pounds.
Strict fiber diet
- Buy fiber from the drugstore.
- Buy in the store kefir with a low percentage of fat content.
- 2 tsp add fiber to 1 cup of kefir and mix thoroughly until swelling.
- After 4 hours, repeat this procedure and so 4 times a day.
- Between doses of kefir with fiber, you can eat vegetables and fruits in small volumes.
- For 14 days, the effect of this diet will already be noticeable.
Unloading day 1 time per week with foods containing fiber
- Buy in the store liter bottle kefir.
- Divide kefir into 4 parts of 250 g.
- Add 2 tsp. pharmacy fiber in each part of kefir.
- For 1 day, drink all the kefir at approximately equal intervals.
- You can eat vegetables or fruits in small quantities throughout the day.
Foods containing fiber: contraindications for the use of fiber for weight loss
Before using dietary fiber, it is necessary to consult with specialists, especially if there are problems with the stomach, there are chronic diseases of the gastrointestinal tract, such as gastritis, ulcers, pancreatitis, etc.
Products containing fiber. Video
Well, in this article, we, dear readers, continue our conversation with you about such a useful and important food component for our health as fiber. As I promised you, today we will look at what foods contain it, and you will also receive a table of fiber content in the most common foods.
Many undeservedly pay little attention to fiber, considering it unimportant for health. Another thing is beriberi due to or osteoporosis and due to a lack of minerals.
However, we need fiber to remove the remnants of "food waste", excess fats and cholesterol, normalize blood sugar, correct weight, improve bowel function, prevent colon cancer, excellent appearance and good mood.
Therefore, it is important to supplement foods containing fiber in your diet. In the previous one, we talked about the need to consume 30-45 grams of fiber per day. Given that the vast majority do not use even half of the norm, it is not surprising that every year the diseases worsen, the number of young and already sick increases, and pharmacies flourish ...
For a guide, how many foods you need to eat in order to gain a fiber norm:
- Minimum 3 fruits per day plus
- Minimum 3 servings of vegetables, 100 mg each per day, plus
- 4 slices of whole grain bread, as well as unpolished brown rice, oatmeal or other types of cereals.
- 2-4 times a week are required: soybeans, corn, beans, peas.
- Bran is 44% fiber
- Fresh or dried almonds contain 15% fiber,
- In green peas - 12%,
- In whole (unpolished) wheat grain - 9.6%,
- In whole grain bread - 8.5%,
- In peanuts - 8.1%,
- In legumes - 7%,
- In raisins - 6.8%,
- In lentils - 3.8%,
- In fresh greens - 3.8%,
- In young carrots - 3.1%,
- In broccoli cabbage - 3%,
- In ordinary cabbage - 2.9%,
- In an apple - 2%,
- In white flour - 2%,
- In potato tubers - 2%,
- In rice - 0.8%,
- In grapefruit - 0.6%
As a guide, I bring to your attention a table by which you can navigate in the number of products that you will need to consume in order to replenish the norm of fiber per day.
Table of foods containing fiber
A few tips on how to properly introduce fiber into your diet
- If you are just starting to introduce fiber into your diet, do it gradually, gradually increasing the amount until you bring its intake to the recommended level.
- Drink plenty of water, increases in parallel with the amount of fiber.
- Try to eat fruits and vegetables with the skin on.
- Remember, if vegetables are cooked for a long time, they lose more than half of the fiber contained in these products. Better then lightly fry them or stew them.
- When making juices, do not remove the pulp, it retains almost all the fiber of the whole fruit.
- If you are used to starting the day with porridge, choose whole grain cereals, one serving of porridge from such cereals contains more than 5 grams of fiber.
- Eat legumes regularly.
- Buy whole grains.
- The best dessert is fresh fruit (not earlier than half an hour after eating), not sweets.
- Raw vegetables and fruits are suitable as snacks between main meals, as well as with meals, for example, in the form of salads.
Your health directly depends on how much fiber you consume in food. By slightly adjusting your diet, turning your face to these products and increasing at least 2 times their amount, after a while you will notice how your health improves, your complexion becomes fresher, and your mood will always be on top!
The need for dietary fiber in humans is laid down by the evolution of the development of the digestive tract. Since initially our ancestors ate mainly plant foods, the functioning of the digestive tract was tuned in such a way that its activity was amenable to regulation under the influence of fiber. Accordingly, the importance of dietary fiber for normal digestion is very high and consists in stimulating the muscular layer of the intestine.
Properties of dietary fiber
Scientists and nutritionists are aware of the properties of dietary fiber, some of which are listed below.
Firstly, they retain water in the intestinal lumen, thereby increasing the volume of the food bolus, stimulating peristalsis and accelerating the passage through the intestines. harmful products exchange, thereby reducing the time of their contact with the mucous membrane of the colon.
Secondly, dietary fiber is able to bind and remove from the body substances such as cholesterol, mycotoxins, heavy metals, carcinogens, ammonia, bile pigments, etc. This is the reason why dietary fiber has a beneficial effect on cholesterol metabolism, reduces the level of urea in the blood, and also helps to neutralize toxins.
Thirdly, due to the presence of dietary fiber, the calorie content of vegetables decreases. If, for example, the energy intensity of 100 grams of rye bread is 214 kcal, then 100 grams of eggplant - 24 kcal, zucchini - 23, white cabbage - 27, green onions - 33, carrots - 20, fresh cucumbers - 12, sweet peppers - 25, radish - 28, lettuce - 14 and tomatoes - an average of 16 kcal. Not having a high energy value, most vegetables, due to the abundance of fiber, contribute to an early and fairly persistent feeling of satiety.
This property of dietary fiber is difficult to overestimate in the complex of measures used for the prevention and treatment of alimentary obesity.
Cellulose and dietary fiber
Cellulose and dietary fiber correct use food can work wonders.
The importance of dietary fiber in nutrition is difficult to overestimate, since they:
- create a feeling of fullness and reduce energy consumption;
- stimulate the motor function of the intestine and bile secretion;
- form fecal masses and increase their volume, "liquefy" the contents of the intestine;
- slow down the rate of absorption of glucose from the intestine, thereby reducing the level of glucose in the blood and, accordingly, the need for insulin;
- reduce the level of cholesterol in the blood;
- have a positive effect on the intestinal microflora.
It is enough to include 2-3 apples in the daily diet to lower the level of cholesterol in the blood, that is, to achieve a therapeutic effect.
The daily intake of dietary fiber is 30 grams.
Foods rich in dietary fiber and dietary fiber
We offer you a list that contains foods rich in dietary fiber. There are many of them in vegetables, fruits and berries, especially in carrots, beets and dried fruits, bran, wholemeal flour and bread from it, cereals with shells, whole grains, legumes, nuts. Less - in bread from flour of fine grinding, in pasta, in cereals, peeled from shells, for example, in polished rice and semolina. Skinless fruits have less dietary fiber than unpeeled ones.
All foods rich in dietary fiber and fiber should be present in the diet of every meal.
Now, use this food fiber table to determine how much vegetables, fruits, and other sources of dietary fiber you should be eating daily to meet your needs. daily requirement in them. Determining the fiber content in foods is quite simple, you need to multiply the amount you need by 100 grams of the equivalent of vegetables or fruits.
Table - Fiber content in products in 100 grams of food:
| food products | Dietary fiber, g |
| Apples (pulp) | 1,4 |
| Apples (peel) | 3,7 |
| Bananas | 1,8 |
| Cherry (pulp and skin) | 1,2 |
| Mango (canned fruits) | 1 |
| Peaches (pulp and skin) | 2,3 |
| Pears (pulp) | 2,2 |
| Pears (peel) | 8,6 |
| Plums (pulp and skin) | 1,5 |
| Fresh strawberries | 2,1 |
| White cabbage) | 2,8 |
| lettuce raw | 1,8 |
| raw onion | 1,5 |
| Young boiled carrots | 2,1 |
| Raw turnip | 3,7 |
| Raw potatoes | 2,2 |
| Sweet pepper cooked | 3,5 |
| fresh tomatoes | 0,9 |
| fresh corn | 1,4 |
| Peanut | 4,7 |
| Canned green peas | 9,3 |
| White flour for bread | 6,3 |
| Wholemeal flour | 3,1 |
| Wheat bran | 9,5 |
| fresh corn | 44 |
| White bread | 2,7 |
| Wholemeal bread | 8,5 |
Sources of dietary fiber
In everyday life, dietary fiber most often means cellulose (cellulose), which is a polymer of glucose. Sources of dietary fiber are presented in the table "The content of fiber (cellulose) in 100 grams"
Table - The content of fiber (cellulose) in 100 grams of the edible part of the products:
| food products | Dietary fiber, g |
| Wheat bran, beans, oatmeal, nuts, dates, strawberries, currants, raspberries, figs, blueberries, cranberries, mountain ash, gooseberries, prunes, apricots, raisins. | Very large (2.5 or more) |
| Buckwheat, pearl barley, barley, cereals"Hercules", shelled peas, potatoes, carrots, white cabbage, green peas, eggplant, sweet pepper, pumpkin, sorrel, quince, orange, lemon, cranberries, fresh mushrooms. | Large (1-2.4) |
| Rye bread made from seed flour, millet, corn grits, green onions, cucumbers, beets, tomatoes, radishes, cauliflower, melons, apricots, pears, peaches, apples, grapes, bananas, tangerines. | Moderate (0.6-0.9) |
| Wheat bread from flour of the 2nd grade, rice, wheat groats, zucchini, lettuce, watermelon, plum, cherry. | Small (0.3-0.5) |
| Wheat bread from flour of the 1st and highest grade, semolina, pasta, cookies. | Very small (0.1-0.2) |
Dietary fiber is found in foods
The less vegetable products are processed, refined, the more they contain dietary fiber and the less calories. Consequently, the predominance of such products in the diet: whole grain bread, unpolished cereals, etc., serves as a prevention of obesity and helps to reduce excess body weight.
In addition, dietary fiber in foods is the best stimulant for regular bowel movements. At the same time, it is necessary to consume 1.5-2 liters of total fluid per day, since dietary fibers absorb it, due to which they slightly increase in volume. Then the intestines will work like clockwork.
Careful chewing of raw carrots, turnips, radishes, cabbage, rich in coarse dietary fiber, in itself contributes to a more rhythmic and strong peristalsis of the gallbladder and thus normal bile secretion.
Foods with dietary fiber: content
From a culinary point of view, pectins (the name comes from the Greek word "pektos", which means "curled") are organic matter, which are present in a number of fruits, vegetables and, when boiled with sugar, acquire a jelly-like consistency. For a chemist, pectin substances are a complex complex of polygalacturonic acids. There are also precursors of pectins - protopectins: they are mainly concentrated in the cell membranes of vegetables, fruits and some cereals.
Foods with dietary fiber are parsley (2.2%), beets (0.5-1.4%), carrots (0.6-0.9%), beans (0.4-0.5%) , shelled peas (0.3-0.4%), horseradish and green peas (0.3-0.5%), radish (0.2-0.4%), zucchini (0.2-0.3 %), cauliflower (0.4-0.6%) and white cabbage (0.1%).
A lot of pectin in apples, plums and black currants.
Dietary fiber: in what products
When patients present at a nutritional clinic, a nutritional status assessment is performed, which begins with an actual nutritional study that shows what they ate prior to contacting the clinic, which errors resulted in a weight problem. The most common errors are the excess of fatty foods in the diet by two times or more compared to the norm, as well as extremely low (three times or more) consumption of dietary fiber, that is, vegetables and fruits. But fiber slows down the absorption of excess fat, cholesterol and removes their excess from the body. In other words, it serves as a kind of "broom" for our intestines. You just need to know which foods contain enough dietary fiber for normal digestion.
