The benefits of activated carbon for the body for weight loss. How to lose weight on activated charcoal and is it possible? Real reviews about losing weight with activated carbon

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 people more often use the term "fiber". What are the benefits of food with ballast substance? 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;
• harmful cholesterol is no longer produced;
• weight is regulated, which is especially useful for losing weight;
• fiber in foods (especially coarse) is useful for diabetics: thanks to fiber, a protective function appears against an increase in sugar levels.

What 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.

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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. It satiates quickly, so the feeling of hunger dulls, excessive appetite decreases.
2. Cleans the body of toxins, toxic substances.
3. Fiber content in food is a preventative 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 proper functioning of the stomach.
8. Thanks to the fibers, vitamins and enzymes are produced.

Is there fiber harm? Take with caution if:

• gas emission 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 negatively affect:

• elimination 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 found

Find out where foods are high in fiber 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 dishes (zucchini, carrots, beets, tomatoes, cabbage, spinach, cucumbers, broccoli, spinach, salad, etc.) green pea).
2. Fruit. Vegetable dietary fiber is embodied by such a source as pectin. The fruit is also packed 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 foods. 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 foods with fiber

The list of foods that contain the highest amounts of fiber:

Ingredient	Quantity per 100 g
Boiled Brussels sprouts
Corn
Broccoli
Green apples with peel
Pear (with skin)
Prunes
Dates (dried)
Strawberry
Raw almonds
Peanuts (raw)
Raw cashews
Pistachios without oil and salt (fried)
Walnut

Fiber-rich foods list

Fiber-rich berries and fruits

So which foods are high in fiber - let's look at the top 5 berries and fruits with the most fiber.

Cellulose: 6.7 g per 100 g

Avocado contains: vitamins C, E, B6, B9, K, potassium.

The fiber content of avocados varies by cultivar. 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 in to a greater extent insoluble dietary fiber than smaller and darker fruits. In addition to dietary fiber, avocados are abundant, which helps and the risk of heart disease.

Cellulose: 3.6 g per 100 g.

Crispy, sweet and tasty, Asian pears are high in dietary fiber but also rich in omega-6 fatty acids (54 mg per 100 g), associated with healthy cells, brain and nerve function (). American Heart Association recommends that at least 5% to 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 supply the body with a significant amount of high-quality fiber, which also contributes to the overall health of the body.

Cellulose: 9 g per 100 g of coconut pulp.

Coconut contains: manganese, omega-6 fatty acids, vitamin B9 and.

Fiber in raw figs: 2.9 g per 100 g.

Dried Figs Fiber: 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 fiber. Figs are linked to lower blood pressure and protection against degeneration macular, in addition to the benefits associated with adequate dietary fiber intake. Even if you don't love dried figsThe fresh fruits are delicious and can be served on top of cereals, salads and even stuffed with goat cheese and honey for a special dessert.

Fiber-rich vegetables

Foods Contains - The food list includes the six vegetables with the most 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 fiber and essential nutrients, artichokes are a great addition to your diet. Just one medium artichoke provides you with almost half of the RDI for women and 1/3 of the RDI for men. They are also some of the best antioxidant foods.

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 contain: 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 roundmaking it an ideal food to include in your diet. You can use both dry split peas for soups and mashed potatoes, and fresh frozen peas, which should be lightly steamed before adding to your dishes (soups, salads). Adding it to your meals can add a subtle sweetness while providing nearly 100% of the RDA for vitamin C and over 25% of thiamine and folate.

Cellulose: 3.2 g per 100 g.

Okra contains: vitamins A, C, K, riboflavin, thiamin, niacin, calcium, iron, phosphorus, protein.

Okra provides the body with high quality fiber and is one of. This vegetable is packed with nutrients and is easily incorporated into soups and stews.

9. Acorn pumpkin (acorn pumpkin)

Cellulose: 4.4 g per 100 g cooked food (baked).

Acorn pumpkin contains: vitamins C, A, B6, B9, thiamine, potassium, manganese, magnesium.

Acorn pumpkin is rich in nutrients and dietary fiber. Its nutritious, brightly colored pulp is replete with soluble fiber, which slows down the rate at which food is digested, 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 around the world for thousands of years. It is rich in essential nutrients including manganese. In fact, these small legumes provide 84% of your RDA for manganese.

Cellulose: 5.3 g per 100 g.

Moon beans contains: copper, manganese, phosphorus, protein, vitamins B2, B6, B9.

In addition to an outstanding amount of dietary fiber, moon beans (lima beans) contain nearly 25% of the RDI for 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.

Split 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 RDA for folate, in addition to more than half of the RDA for dietary fiber.

Cellulose: 7.9 g per 100 g

Lentils contain: protein, iron, folic acid, manganese, phosphorus.

In addition to being rich in dietary fiber, lentils are also on the list of foods high in folate. 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.

Fiber-rich nuts, grains and seeds

Food high in fiber - the list of foods includes these four nuts, grains and seeds, rich in dietary fiber.

Fiber in almonds: 12.2 g per 100 g.

Almonds contain: protein, vitamin E, manganese, magnesium, riboflavin, omega-6 fatty acids.

Fiber in walnuts: 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 / 100 g

Chia seeds contain: proteins, calcium, phosphorus, manganese, omega-3 fatty acids, omega-6 fatty acids.

Chia seeds are a true superfood that is 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 consuming chia seeds. Simply increasing your water intake will help you minimize these symptoms. To prevent these symptoms, you can also soak chia seeds before consuming them. It will also promote better nutrient absorption.

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 trace minerals that protects the heart and helps nearly every function in the body. Many people have and do not even know about it. So, not only does quinoa add valuable fiber to your diet, it is a great superfood for many other reasons.

20 fiber-rich foods on this list - the best way get the fiber you need. Introducing them gradually and drinking plenty of decaffeinated water and drinks will help your dietary fiber do its job.

Fiber, dietary fiber, fiber, cellulose - all these are the names of the same food substance, which is of plant origin. Fiber is found in vegetables and fruits, grains and nuts, algae, and many more. This is a very interesting material, the benefits of which will certainly be appreciated by everyone who monitors their health and the health of their loved ones.

Foods containing fiber: the uniqueness of fiber

Fiber is not digested in the human body and is almost not exposed to the enzymes of the gastrointestinal tract. Dietary fiber, in fact, in an unchanged state leaves the body, 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 fats, and 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 irreplaceable in use and play a very important role in the human diet. For example, the diet for diabetes necessarily includes the use of substances high in fiber. Therefore, the list of foods for a diabetic patient is formed in most cases on the basis of the high content of plant dietary fiber in them. Such fibers protect the body of a patient with diabetes from a sharp increase in blood sugar by reducing the rate of absorption of carbohydrates.

It is possible to determine which foods contain a lot of fiber by their appearance, quality and origin. The less the product is refined, the more fiber it contains.

Vegetable fiber. High fiber foods

What foods contain the most fiber?

1. Firstly, these are raw fruits, dried fruits and berries: prunes, dried apricots, raisins, apples, pears, plums, apricots, grapes, grapefruit, strawberries, blackberries, peaches, banana, lemon, dates, figs, watermelon.
2. Secondly, raw vegetables and greens: peas, parsley, dill, lettuce, cilantro, carrots, cabbage, tomato, cucumber, beets, pumpkin, potatoes, celery, broccoli, zucchini, beans, rhubarb, eggplant.
3. Thirdly, nuts and seeds: chickpeas, peanuts, flax seeds, sunflower and pumpkin seeds, almonds, walnut, cashews, hazelnuts.
4. Fourth, cereals and cereals, grain products and pasta: whole grain bread, bran bread, wheat groats, oat groats, corn groats, buckwheat, pasta.

Foods containing fiber: fiber in 100 g of edible portion of food, table

Food products:	Fiber content in foods:
Wheat bran, beans, oatmeal, nuts, dates, strawberries, currants, raspberries, figs, blueberries, cranberries, rowan berries, gooseberries, prunes, apricots, raisins.	Very large - 2.5 g or more.
Buckwheat, pearl barley, barley groats, split peas, potatoes, carrots, white cabbage, green peas, eggplants, bell pepper, pumpkin, sorrel, quince, orange, lemon, lingonberry, fresh mushrooms.	Large - 1-2 g.
Rye bread made from sifted flour, millet, corn grits, green onions, cucumbers, beets, tomatoes, radishes, cauliflower, melon, apricots, pears, peaches, apples, grapes, bananas, tangerines.	Moderate - 0.6-0.9 g.
Wheat bread from second grade flour, rice, wheat groats, zucchini, lettuce, watermelon, cherry, plum, sweet cherry.	Small - 0.3-0.5 g.
Wheat bread made from first and highest grade flour, semolina, cookies, pasta.	Very small - 0.1-0.2 g.

Fiber in food. Daily human need

The daily rate of fiber for a person is on average 25-30 g. Nutritionists advise to use ballast substance 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.

Which 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.

These days, fiber can also be bought at the pharmacy - in pill form. This version of its use also gives excellent results.

The need for fiber-rich foods is increasing:

1. During pregnancy, with an increase in the amount of food consumed.
2. With anemia and a lack of vitamins in the body.
3. If the stomach and intestines do not work properly.
4. With the accumulation of slags and toxins in the body.
5. If you are overweight.

The need for foods rich in fiber decreases:

1. With an excessive accumulation of gas in the intestines, accompanied by bloating.
2. With an exacerbation of such diseases of the gastrointestinal tract as gastritis, stomach ulcer, pancreatitis, cholecystitis, intestinal dysbiosis, etc.

What is coarse fiber. What foods does it contain?

"Soft" dietary fibers are pectins, gums, dextrans and agarose.

Coarse fiber is a plexus of plant fibers. Such a ballast substance has a complex form of carbohydrates that our digestive system is unable to digest.

Coarse fiber is used in a variety of weight loss diets. It is able to accelerate the metabolic process and cleanse the body from slagging. Using coarse fiber can help a person lose weight and become healthier by normalizing bowel movements.

The benefits of fiber for weight loss

When formulating a diet for weight loss, you should pay attention to the consumption of foods with carbohydrates, fats, fiber and proteins.

Carbohydrates in a weight loss diet

You need to know that not all carbohydrates are good for weight loss. Some of them are more common in your daily diet, for example, baked goods, potatoes, sweets, pasta, rice, chips, etc. They are delicious, but the sugar and starch they contain will surely be deposited on your thighs as fatty 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 beneficial for the human body. It is worth eating them as often as possible, because the amino acids they contain are irreplaceable for us. Distinguish between animal and plant proteins. It is necessary to eat them, while equally plant and animal proteins. If you "save" on proteins, excess fat will not go away, useful calories will go away from the muscles of the body, which is very harmful.

Fats in a weight loss diet

Some women, dieting, 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 delusion. Eating foods containing fats is designed to supply our body with nutrients, vitamins, give us energy, maintain the elasticity of blood vessels, and much more. Olive oil, avocados, nuts, fish are all recommended foods. The main thing is to eat them in moderation.

Fiber in the diet for weight loss

The most important and most important factor in the struggle for a beautiful and slim figure is the proportion of fiber in our diet. It is the fiber content in foods that will help you have a healthy weight. Once in the human body, ballast substances gradually absorb moisture, slags and fats and then remove them outside. There is an acceleration of metabolism, products of decay and fermentation, cholesterol and sugar, and most importantly, extra pounds go away.

The lack of fiber in the body causes many chronic diseases, as well as obesity.

Fiber foods: diet for weight loss with fiber

The diet in such diets, of course, is very different from the usual daily food, but its benefits are undeniable.

Gentle diet with fiber

1. The proportion of foods containing fiber should be 70%.
2. For the best effect, it is necessary to exclude the use of alcohol, fatty, fried, sweets and pickles.
3. As a result, in 30 days you can easily lose up to 7 extra pounds.

A strict diet with foods containing fiber

1. Buy fiber from the pharmacy.
2. Buy kefir with a low percentage of fat in the store.
3. 2 tsp add fiber to 1 glass of kefir and mix thoroughly until it swells.
4. After 4 hours, repeat this procedure and so on 4 times a day.
5. Between the receptions of kefir with fiber, you can eat vegetables and fruits in small quantities.
6. In 14 days, the effect of this diet will already be noticeable.

Fasting day 1 time per week with foods containing fiber

1. Buy in store liter bottle kefir.
2. Divide kefir into 4 parts 250 g each.
3. Add 2 tsp. pharmacy fiber in each part of kefir.
4. For 1 day, drink all the kefir at approximately regular intervals.
5. You can eat vegetables or fruits in small quantities throughout the day.

Foods containing fiber: contraindications for using 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.

Foods containing fiber. Video

Well, in this article, dear readers, we continue our conversation about such a useful and important component of food for our health as fiber. As I promised you, today we will look at what foods it contains, 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 vitamin deficiency 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 your diet with foods containing fiber. In the previous one, we talked about the need to consume 30-45 grams of fiber per day. Considering that the overwhelming majority and half of the norm do not use, it is not surprising that every year the diseases are aggravated, the number of young and already sick is increasing, and pharmacies are flourishing ...

For a guide, how many foods you need to eat in order to gain a fiber norm:

• At least 3 fruits per day plus
• A minimum of 3 servings of 100 mg vegetables each day plus
• 4 slices of whole grain bread, brown rice, oatmeal or other cereals.
• 2-4 times a week are required: soybeans, corn, beans, peas.

• Bran is 44% fiber,
• Fresh or dried almonds have 15% fiber
• In green peas - 12%,
• Whole (unpolished) wheat grain - 9.6%,
• In whole grain bread - 8.5%,

• In peanuts - 8.1%,
• In legumes - 7%,
• Raisins - 6.8%
• In lentils - 3.8%,
• In fresh herbs - 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 the amount of products that you will need to consume in order to replenish the amount of fiber per day.

Fiber table

A few recommendations on how to properly introduce fiber into your diet

1. If you are just starting to introduce fiber into your diet, do it gradually, gradually increasing the amount until you bring it to the recommended level.
2. Drink plenty of water, increases in parallel with the amount of fiber.
3. Try to consume fruits and vegetables with the skins.
4. Remember, if vegetables are boiled for a long time, they lose more than half of the fiber contained in these foods. Better then lightly fry or simmer them.

1. When making juices, do not remove the pulp, it retains almost all the fiber of the entire fruit.
2. If you are used to starting your day with porridge, choose whole grain cereals, one serving of porridge from such cereals contains more than 5 grams of fiber.
3. Eat legumes regularly.
4. Buy whole grains.
5. The best dessert is fresh fruit (no earlier than half an hour after a meal), not sweets.
6. Raw vegetables and fruits are perfect as snacks between meals, as well as with meals, such as salads.

Your health directly depends on how much fiber you consume in food. Having slightly adjusted your diet, turning your face to these products and increasing their quantity at least 2 times, after a while you will notice how your health will improve, your complexion will become fresh, and your mood will always be at its best!

The need for dietary fiber in humans is inherent in the evolution of the development of the digestive tract. Since our ancestors originally ate mainly plant foods, the functioning of the digestive tract was also tuned in such a way that its activity could be regulated under the influence of fiber. Accordingly, the value of dietary fiber for normal digestion is very high and consists in stimulating the muscular layer of the intestine.

Dietary fiber properties

Scientists and nutritionists are familiar with the properties of dietary fiber, some of which are listed below.

First, they retain water in the intestinal lumen, thereby increasing the volume of the food bolus, stimulating peristalsis and accelerating the movement of harmful metabolic products through the intestines, thereby reducing the time of their contact with the colon mucosa.

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 that dietary fiber has a beneficial effect on cholesterol metabolism, reduce the level of urea in the blood, and also help to neutralize toxins.

Thirdly, due to the presence of dietary fiber, the calorie content of vegetables is reduced. If, for example, the energy consumption 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. Lacking a high energy value, most vegetables, due to the abundance of fiber, contribute to an early and rather persistent feeling of fullness.

This property of dietary fiber can hardly be overestimated in the complex of measures used for the prevention and treatment of alimentary obesity.

Fiber and dietary fiber

Fiber and dietary fiber, when eaten properly, 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 intestines and bile secretion;
• form feces 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 blood cholesterol levels;
• positively affect the intestinal microflora.

It is enough to include 2-3 apples in the daily diet in order to reduce 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 fiber

We present you with a list of 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 made from it, cereals with shells, whole grains, legumes, nuts. Less - in bread made from fine flour, in pasta, in cereals, peeled from the shells, such as polished rice and semolina. Skinless fruits have less fiber than unpeeled fruits.

All foods rich in dietary fiber and fiber should be present in the diet of every meal.

Now, use this table of fiber in foods to determine how much you should eat daily vegetables, fruits and other sources of dietary fiber to meet your daily needs. 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
Cherries (pulp and skin)	1,2
Mango (canned fruit)	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
Raw salad	1,8
Raw onions	1,5
Young boiled carrots	2,1
Raw turnip	3,7
Raw potatoes	2,2
Cooked sweet pepper	3,5
Fresh tomatoes	0,9
Fresh corn	1,4
Peanut	4,7
Canned green peas	9,3
White flour for bread	6,3
Whole 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 fiber (cellulose), which is a polymer of glucose. Sources of dietary fiber are presented in the table "Fiber (cellulose) content in 100 grams"

Table - Content of fiber (cellulose) in 100 grams of the edible part of products:

Food products	Dietary fiber, g
Wheat bran, beans, oatmeal, nuts, dates, strawberries, currants, raspberries, figs, blueberries, cranberries, rowan berries, gooseberries, prunes, apricots, raisins.	Very large (2.5 or more)
Buckwheat, pearl barley, barley, cereals "Hercules", shelled peas, potatoes, carrots, white cabbage, green peas, eggplants, sweet peppers, pumpkin, sorrel, quince, orange, lemon, lingonberry, fresh mushrooms.	Large (1-2.4)
Rye bread from seeded flour, millet, corn grits, green onions, cucumbers, beets, tomatoes, radishes, cauliflower, melon, apricots, pear, peaches, apples, grapes, bananas, tangerines.	Moderate (0.6-0.9)
Wheat bread from 2nd grade flour, rice, wheat groats, zucchini, lettuce, watermelon, plum, cherry.	Small (0.3-0.5)
Wheat bread from flour of the 1st and the highest grade, semolina, pasta, biscuits.	Very small (0.1-0.2)

Dietary fiber is found in food

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 the prevention of obesity and helps reduce excess body weight.

In addition, dietary fiber in food is the best stimulant for regular bowel movements. In this case, it is necessary to consume 1.5-2 liters of total fluid per day, since dietary fibers absorb it, due to which they somewhat increase in volume. Then the intestines will work like a clock.

Thorough 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.

Fiber foods: content

From a culinary point of view, pectins (the name comes from the Greek word "pectos", which means "curled up") is 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 is 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%) , split 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%).

There is a lot of pectin in apples, plums and black currants.

Dietary fiber: in which products

When patients go to the clinic for clinical nutrition, an assessment of nutritional status is carried out, which begins with a study of the actual diet, which shows what they ate before going to the clinic, as a result of which errors there was a problem with body weight. The most common errors are the excess in the diet of fatty foods by two or more times 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 fiber for normal digestion.