11 foods high in fiber

What is fiber and why is it needed

CelluloseDietary fiber: Essential for a healthy diet Is a type of dietary fiber of plant origin. This food component has a peculiarity: we can eat it, but we cannot digest it.On the role of dietary fiber in nutrition. As a result, fiber passes through the gastrointestinal tract. But along the way he does a lot of useful things:

• acts as a breeding ground for bacteria in the intestine;
• helps to lower the level of "bad" cholesterol;
• helps control blood sugar;
• absorbs and removes digestive by-products and excess fluid (prevention of diarrhea);
• improves intestinal motility, resulting in softer stools (prevention of constipation);
• reduces the risk of developing diseases such as hemorrhoids, diverticulitis and colorectal cancer.

In general, doctors are categorical: coarse dietary fiber should be present in the diet of every person.

Men need up to 38 grams of fiber a day to stay healthy.Dietary fiber: Essential for a healthy diet, for women - up to 25 g.

We have compiled a list of products

19 High ‑ Fiber Foods - Some May Surprise You!that easily, simply and tasty cover your daily need for essential dietary fiber.

What foods are high in fiber

1. Bran

Perhaps the most famous source of fiber. 100 g of raw oat bran containsOat bran, raw about 15 grams of healthy dietary fiber, or about half the daily value. And that's a plus. Minus: you can't eat a lot of bran.

They are recommended to be added to kefir and yogurt, sprinkled with salads, and cook muffins. But in each such recipe we are talking about 1-2 tablespoons of bran, that is, about a mass of no more than 10 g.

However, bran can also be consumed as an independent dish - for example, by steaming them with hot water. Dietary fiber will absorb liquid, swell, and increase in volume. As a result, 100 g of cooked bran will provideOat bran, cooked 2.6 grams of fiber.

2. Bulgur

There is even more fiber in cooked bulgur than in steamed bran - 4.5Bulgur, cooked g per 100 g of porridge. At the same time, bulgur, unlike bran, can become an excellent basis for a full-fledged dish - for example, pilaf, risotto or a hearty salad.

3. Fried sunflower seeds

From 100 g roasted and peeled sunflower seeds you get an impressive 8.6Seeds, sunflower seed kernels, dried g of fiber. Sunflower seeds are a great snack, and 100 g is eaten pretty quickly. They can also be added to salads and baked goods.

It is noteworthy that sunflower kernels are far from being the record holders for the content of dietary fiber among seeds. For example, in flax seeds, fiber in general is 27.3Seeds, flaxseed g per 100 g, that is, a dose comparable to the daily norm.

4. Pistachios

100 g of peeled pistachios - 10.3Nuts, pistachio nuts, raw g of fiber. In addition, these nuts are an excellent source of protein: the same 100 g contains up to half of its daily value.

5. Pears

100 g of pear containsPears, raw [Includes USDA commodity food A435] about 3 grams of fiber. This is not much, but on the other hand pear delicious and easy to add to your diet. The fruit can be eaten as a snack, added to salads or prepared desserts with it. The main thing is not to remove the peel from the pear: it is in it that the lion's share of fiber is concentrated.

6. Apples

100 g of apple will supply you 2.5Apples, raw, with skin g dietary fiber. Moreover, as in the case of pears, the most fiber in the peel, so apples are best eaten unpeeled.

7. Beans

100 g of raw black beans contain even more fiber than raw bran - 15.2Beans, black, mature seeds, raw g. During cooking, some of it is lost, and the finished beans contain 8.7Beans, black, mature seeds, cooked, boiled, without salt g dietary fiber per 100 g.

Legumes are easy to add to your diet. They are delicious and can serve as a stand-alone dish or side dish, or as a nutritious addition to vegetable soups and salads.

8. Prunes

100 g of the pulp of these dried fruits contains 7.1Plums, dried (prunes), uncooked g of fiber. And also prunes are a valuable source vitamin A K, which is responsible for blood clotting, vascular strength and bone growth. It is enough to eat only 150 g to get the daily vitamin norm.

9. Popcorn

10. Avocado

Let's be short: about 10Avocados, raw, all commercial varieties g of fiber per one medium-sized fruit. Or, in terms of standard numbers, 6.7 g of dietary fiber per 100 g. Avocado Bran Bread Sandwiches are definitely worth adding to your diet.

11. Raspberry

Soft, melting in the mouth raspberries are difficult to suspect that they may be rich in coarse dietary fiber. Still Meet: 6.5Raspberries, raw g fiber per 100 g fresh berries. And in all this wealth, only 50 calories - a dream for those who seek to control weight.