Top 20 High Fiber Foods

Well, who among us has not heard of fiber? About its benefits for the body, its importance for dietary nutrition. Today, many different medications and dietary supplements have appeared, the basis of which is fiber, or dietary fiber, which, in principle, is the same thing. Let's figure out how beneficial fiber is for the body, where it is found, and whether this herbal product, so advertised by some network companies, is suitable for everyone.

General characteristics of fiber

Fiber or plant fiber is a complex form of carbohydrates found in the membranes of higher plants. It is also often called cellulose. People use it for food, as well as for the production of various industrial goods. From a chemical point of view, fiber is a complex polysaccharide responsible for the formation of the cell walls of higher plants.

What is fiber?

Fiber is a type of carbohydrate, but, unlike other substances in the group, it cannot be broken down into digestible glucose molecules.

Thus, the fiber passes through the entire digestive tract practically unchanged. However, fiber does a lot of work along the way. This substance is of great importance for proper digestion and weight correction, regulation of sugar and cholesterol levels in the blood. There is also an opinion that fiber is one of the factors that prevents the development of cancer. Some talk about it as a substance that prolongs the youth of the body.

Content:

• What is fiber?
• Daily norms
• Soluble fiber vs. insoluble fiber
• Benefits for humans
• Fiber and...
• Fiber in supplement form
• Diet rich in fiber
• Fiber-rich menu options
• When to cut back on fiber
• Excessive fiber consumption: benefits and harms
• How to take fiber correctly

Daily norms

Researchers say the average woman consumes about 13 grams of fiber daily, and men about 17 grams. Meanwhile, nutritionists have found that fiber is so important for humans that it should be present in the diet every day. At the same time, men under 50 years old should consume approximately 38 grams of fiber per day, older ones - about 30 grams. Women under 50 years of age are recommended to consume about 25 g of the substance daily, and 21 g per day is enough for women over 50. It is not difficult to provide yourself with these portions if your daily diet contains whole fruits and vegetables, nuts and seeds.

The required amount of fiber for children is determined taking into account age categories: children under 3 years old should receive 19 g of the substance per day, 4-8 years old - about 25 g per day, girls 9-18 years old - 26 g each, boys 9-13 years old – 31 g each, boys 14-18 years old – 38 g each.

Nutritionists say that the ratio of insoluble to soluble fiber should be 75% to 25%. But since many products (rolled oats, bran, flax seeds and others) contain two types of dietary fiber, you should not specifically calculate the proportions.

Fully or partially limited products

A fiber diet involves the complete exclusion from the diet of baked goods, sausages, animal and poultry meat, fatty fish, white rice, waffles, pasta, sugar, sweets (chocolate, cakes, cookies, jam, pastries, jam, candies, honey ).

Exclude cheeses, semolina, pickles, canned and smoked foods, fast food, dumplings, dumplings. It is not allowed to consume animal and cooking fats, as well as products based on them.

Canned fish, sauces, seasonings, spices, alcohol-containing and carbonated drinks, packaged juices, coffee are completely excluded.

Table of prohibited products

Soluble fiber vs. insoluble fiber

Dietary fiber consists of non-starch polysaccharides such as cellulose, dextrins, inulin, lignin, chitin, pectins, beta-glucans, waxes and oligosaccharides.

There are two main types of fiber: soluble and insoluble.

Soluble fiber

Soluble fiber, as the name implies, dissolves in an aqueous environment, and when passing through the digestive tract, it can be fermented, after which it acquires a jelly-like consistency. It slows down the digestion process, resulting in a feeling of fullness that lasts longer. Thanks to this ability, it helps control appetite, and therefore weight.

Benefits of Soluble Fiber:

• reduces the level of “bad” cholesterol;
• regulates blood sugar concentration, which is important for diabetics and people with metabolic syndrome.

Products containing soluble fiber: fruit pulp, beans, peas, carrots, oats, flaxseeds. All these products dissolve in the body to a gel-like texture.

Insoluble fiber

Benefits of Insoluble Fiber:

• promotes proper intestinal motility and prevents constipation;
• accelerates the removal of toxins from the body through the colon;
• maintains optimal acidity levels in the intestines.

Insoluble fiber retains its shape throughout all stages of digestion. Accelerates the passage of food through the gastrointestinal tract and its elimination, which prevents constipation. Examples of insoluble fiber are hemicellulose, cellulose and lignin.

Foods rich in insoluble fiber: vegetables and fruits (peels), beans, greens, nuts, seeds.

Many foods contain both soluble and insoluble fiber. But their proportions vary. Meanwhile, substances from both categories have a beneficial effect on the functioning of the body.

Fiber for weight loss: how to drink? What result?

Regular consumption of fiber ensures health and an ideal figure. Introducing just 5 additional grams of fiber into your diet helps prevent the formation of extra inches around your waist in the form of fat deposits.

French nutritionists have proven that increasing the dose of fiber by 5 grams per day reduces the likelihood of developing obesity by 11% and increases waist measurements by 15%. The most pronounced effect is observed from eating nuts, seeds, dried or fresh fruits, which are rich in insoluble fiber.

Harvard conducted a similar experiment. Over the course of 12 years, women were offered 8 grams of fiber more than their daily requirement. As a result, the subjects received 150 fewer calories and lost weight by 3.5 kg. The group of women who took 3 grams less fiber experienced weight gain. On average, each participant gained about 9 kg.

The impressive effect of consuming fiber is quite easy to explain:

• It keeps you feeling full for a long time.
• Reduces insulin levels, which affects appetite.
• Requires more energy expenditure for digestion and absorption.
• Contains few calories, which allows you to maintain optimal weight naturally.

The expected weight loss results are related to the type of fiber. Some insoluble fibers have no effect on body weight. Soluble fiber promotes more active weight loss. Based on the results of observations, it can be argued that glucomannan is the type of fiber that most effectively helps in the fight against excess weight [15] , [16].

15 Best Foods Rich in Soluble Fiber

1. Oats. Oatmeal consists of insoluble (58%) and soluble (42%) fiber. About 36% of soluble fiber is beta-glucan. This substance provides the mucous, creamy structure of the product.
2. Barley . Whole grains control appetite and help normalize blood glucose levels, which is important for diabetes.
3. Black beans. The leader among legumes in terms of concentration of soluble fiber. Next you can put dark blue and red beans.
4. Lentils. In addition to high-quality soluble fibers, it contains a lot of protein - the main building component of all body cells.
5. Flax seed. You can use both whole seeds and ground ones. Ground flaxseed when stirred in water forms a liquid with a slimy consistency.
6. Avocado - contains soluble and insoluble fiber, valuable fatty acids.
7. Sweet potato. One average tuber contains at least 4 grams of fiber, almost half of which is soluble fiber.
8. Broccoli . 100 grams of product contains about 2.6 g of dietary fiber. Approximately 50% of the total fiber is soluble.
9. Turnip . Rich in soluble dietary fiber.
10. Pear . The predominant part of soluble fiber is represented by pectin. The average fruit contains approximately 5.5 grams of fiber, of which 29% is soluble fiber.
11. Figs . Useful in fresh and dry form. Soluble fig fiber is effective for chronic constipation.
12. Nectarine . Each delicious fruit contains at least 2.4 grams of fiber, half of which is soluble fiber.
13. Apricots . Most of the fiber in fresh apricots and dried apricots is soluble fiber. Three fruits provide about 2 grams of fiber.
14. Carrot. 100 g of grated carrots contains 1.7 grams of insoluble and 1.9 grams of soluble fiber.
15. Hazelnut . Of the total fiber, 33% is soluble.

Should you drink fiber at night?

Eating fiber before bed does not help with weight loss. Taking it in the evening helps normalize intestinal function and makes it easier to fall asleep. Decreased intestinal tone (sluggish intestines) negatively affects the health of all internal organs. The best solution to restore peristalsis is to use fiber before bed. As a result of the work of plant fibers during the night, bile secretion is activated and the digestive system is stimulated.

Using fiber at night helps you fall asleep faster and has a positive effect on the duration and quality of the deep sleep phase. On average, falling asleep occurs 17-20 minutes earlier.

Sample menu rich in fiber

If you want to enrich your diet with fiber, then your daily diet should consist of:

• Breakfast - oatmeal with added fruit.
• Lunch - a combination of vegetable and protein dishes.
• Dinner - salad with added meat or fish.

Use berry smoothies, nuts or dried fruits as snacks between main meals.

To get the required 32 grams of fiber, your diet menu should include the following:

1. A glass of berry or orange juice, two whole grain toasts, a banana.
2. Potatoes baked in the oven, 200 grams of beans stewed in tomato, one apple. All dishes are prepared without adding salt and sugar.
3. Vegetable stew, natural yogurt, whole grain rice, 200 g of grain cottage cheese.
4. Nuts, a handful of dried fruits as snacks.

For the full effect of fiber and weight loss, you need to drink enough water during the day - one glass every 2-3 hours.

Benefits for humans

Regular consumption of fiber is very important for the health of the body. For example, it is known that consumption of soluble fiber protects against the development of cardiac diseases, in particular by reducing cholesterol concentrations. An insoluble substance reduces the risk of constipation, colitis, colon cancer, and hemorrhoids. Researchers say consuming fiber-rich foods reduces the risk of diverticulitis (small protrusions in the colon). You can also get rid of irritable bowel syndrome with the help of dietary fiber. People with diabetes who consume a lot of this substance tend to need less insulin. It has a beneficial effect on the functioning of the kidneys and gallbladder, in particular, it prevents the formation of stones in the organs.

Fiber and...

…cholesterol

Dietary fiber helps lower cholesterol levels. The process of digesting food requires bile acids, which are partly composed of sterol. To improve digestion, the liver pulls cholesterol from the blood to create bile acids, thereby reducing the concentration of so-called “bad” cholesterol.

…heart health

A link has also been found between fiber intake and the risk of heart attack. In people whose diet is based on foods rich in fiber, the risk of heart disease is reduced by 40%. And just increasing your daily fiber intake by 7 grams is enough to reduce your risk of heart attack by 7%.

…blood sugar

Research has shown a connection between fiber and blood glucose levels. American scientists have noticed that increased consumption of fiber can reduce glucose levels. In addition, the risk of developing diabetes is reduced in people who consume enough fiber daily. Soluble fiber helps slow the breakdown of carbohydrates and the absorption of glucose, which helps control blood sugar levels.

…cancer

Research conducted in 2011 showed a potential relationship between the amount of fiber consumed and the risk of cancer. Then a group of scientists conducted a control experiment on animals, and this time the researchers found that such a connection still exists, but only if the correct microflora is present in the intestines. In this case, the fiber reacts with bacteria in the lower part of the large intestine. Fermentation produces a reactant called butyrate. It is this substance that causes self-destruction of cancer cells.

But this is not the only type of cancer that is affected by fiber. Recently, scientists from Nebraska announced the results of another study. In their opinion, fiber, oddly enough, can also prevent lung cancer. The study found that 68 percent of those who consumed 18 grams or more of fiber per day had excellent lung health. Also, lovers of foods containing fiber turned out to be the best in another test - for lung capacity. Scientists do not yet know how to explain this relationship.

…longevity

According to many scientists, the secret of longevity lies in dietary fiber. And American epidemiologists believe that high-fiber foods can reduce mortality rates. And they add: wheat fiber and whole grain products are especially beneficial for humans. A 14-year follow-up showed that people whose diets included these foods had a 19 percent lower risk of death. By the way, some studies suggest that in ancient times the diet of our ancestors included at least 60 g of dietary fiber per day.

…allergy

In addition to all this, it is believed that fiber also plays a role in preventing food allergies. This theory again stems from the relationship between fiber and gut bacteria.

Scientists suggest that people with impaired intestinal microflora are prone to food allergies, in particular those caused by peanuts, crustaceans and shellfish. And dietary fiber activates the proliferation of the clostridia bacterium, on which the proper functioning of the organ actually depends.

List of foods with healthy fiber for people with food allergies: apples, pears, melon, carrots, potatoes, rutabaga, broccoli, green beans, pumpkin, zucchini. Their plant fiber is presented in high concentration and at the same time they are hypoallergenic products.

…asthma

A similar explanation applies to the effectiveness of fiber in treating asthma. One reason autoimmune diseases develop is that when digestion fails, particles from the intestines enter the bloodstream and cause inflammation. An experiment conducted on rats showed that increased consumption of dietary fiber reduces asthmatic inflammation.

...weight loss

Keeping you feeling full for a long time, fiber helps you lose weight. Therefore, all diets for obese individuals should contain the maximum amount of dietary fiber. The average daily intake of dietary fiber in this case should be about 60 g. In this case, you can resort to the use of pharmaceutical fiber. You can drink it yourself: dilute a tablespoon of the substance with a glass of water and drink 30 minutes before meals (but no more than 6 tablespoons per day). A more pleasant way is to add the substance to ready-made dishes (soups, broths, yoghurts, salads). There is a diet, the essence of which is to drink a liter of kefir and 6 tablespoons of fiber per day. This dietary menu can be used as a 1-day fast or followed for several days.

…healthy skin

The fiber contained in plantain helps eliminate bacteria and fungi from the body that cause acne and rashes. So, at least, some researchers say. There are many other reasons why you should consume enough of this substance. For example, most fiber foods contain high concentrations of vitamins and other nutrients needed to maintain healthy skin.

Reviews and results

Reviews among people who have practiced this diet vary significantly. Despite good tolerance and the absence of a pronounced feeling of hunger, the results differ for everyone and amount to 2-3 kg per week.

• “... I practiced this diet for 14 days. True, I started it in the winter before the New Year, and since vegetables and especially fruits are quite expensive during this period, I used fiber purchased at the pharmacy. I add 1.5-2 tablespoons of fiber to a serving of porridge or a glass of kefir 2 times a day. My health improved somewhat, but I lost only a little weight - 2.7 kg in two weeks”;
• “... I liked the diet because I really love vegetables and fruits and increasing their content in my diet was not difficult for me. At the same time, I removed all fatty, salty and smoked foods from my diet. I was on a diet for 1.5 months. The result is 5.8 kg.”

Fiber in supplement form

People who want to significantly increase the amount of fiber they consume resort to all sorts of dietary supplements. But nutritionists remind us that fiber from dietary supplements is not as beneficial as natural substances from food. Such supplements may be useful for people with digestive disorders, in particular for relieving constipation. Also, dietary supplements of this kind are useful for losing weight, lowering cholesterol and stabilizing blood sugar.

But when resorting to using fiber in the form of dietary supplements, you must be prepared for flatulence. In addition, the substance affects the bioactivity of some drugs, including aspirin.

Diet rich in fiber

A diet rich in fiber is very beneficial for health. But it is important to switch to a new nutrition program gradually, adding 5 g of the substance per day. A faster transition may cause bloating, cramping, and diarrhea. Also, nutritionists from the University of Michigan advise slightly reducing the amount of caffeine-containing drinks while taking fiber. Caffeine acts on the body as a diuretic, and fluid loss due to the consumption of large amounts of fiber is fraught with constipation.

Dietary fiber will help replenish your diet; you don’t have to immediately resort to taking dietary supplements. To do this, you should pay attention to fruits and berries. Ideally, they should be consumed in small portions throughout the day. The next recommendation from nutritionists is to start the day with oatmeal or bran with berries. As for protein foods, in addition to meat, it is important to include plant proteins (beans, beans, lentils) in your diet, which are also excellent sources of fiber. For a fiber-rich dinner, broccoli, collard greens, corn, whole grain pasta, and brown rice are ideal options.

The dangers of deficiency and excess fiber

A lack of fiber in the diet increases the risk of developing pathological processes in the intestines and a number of chronic diseases:

1. decreased integrity of the intestinal epithelium;
2. a state of excessive appetite and constant feeling of hunger, which leads to weight gain;
3. development of osteoarthritis of the knee joint;
4. impaired intestinal motility, which leads to dysbiosis;
5. decreased immunity;
6. exacerbation of gastrointestinal diseases.

Fiber deficiency worsens the functioning of the gastrointestinal tract.
Excessive consumption of foods rich in plant fiber is no less dangerous.

Consequences of excess fiber:

• discomfort in the stomach and increased gas formation;
• bloating;
• diarrhea;
• imbalance of microelements and other beneficial substances.

Eating more than 60 grams of dietary fiber per day can cause intestinal blockage and cause dehydration.

Fiber-rich menu options

Breakfast:

• whole grain oatmeal;
• whole grains;
• pancakes made from wholemeal flour/buckwheat with fruits or berries;
• bran with fruit;
• a mixture of fiber-rich cereals;
• “rolled oatmeal” with apples, oranges, berries, bananas, almonds.

Lunch/dinner:

• wholemeal pasta;
• brown rice;
• bean dishes;
• Corn tortillas with eggs and cheese/with turkey/with cheese and vegetables;
• lentil dishes;
• baked potatoes with skin;
• cabbage dishes.

Dessert:

• wholemeal cookies and muffins;
• bran baked goods;
• yogurt with fruit and berry filling and cereals;
• apples with cinnamon;
• fruit salads.

Table of fiber content in foods

Best materials of the month

• Coronaviruses: SARS-CoV-2 (COVID-19)
• Antibiotics for the prevention and treatment of COVID-19: how effective are they?
• The most common "office" diseases
• Does vodka kill coronavirus?
• How to stay alive on our roads?

Authorized Products

A fiber diet includes soups based on vegetable broth with the addition of cereals, whole grain porridges cooked in water (buckwheat, pearl barley, barley, millet porridge).

Only brown, unpolished rice is allowed. Aromatic herbs (dill, parsley, basil, rosemary) and mild seasonings - paprika, allspice - are added to dishes.

The diet includes small quantities of chicken, rabbit, turkey, low-fat white fish, low-fat fermented milk products, low-fat cottage cheese, and chicken egg whites.

Both raw and cooked vegetables (cabbage, carrots, zucchini, eggplant, celery, beets, onions, garlic, radishes, asparagus, cucumbers, peppers, tomatoes) and various fruits (with the exception of grapes) should occupy a large share in the diet , bananas), which are recommended to be consumed with the skin.

It is necessary to include in the diet legumes, whole grain bread, bran, nuts, seeds, vegetable oils - flaxseed, olive, sesame, walnut oil. For drinks, it is recommended to use herbal and green teas, still mineral water, rosehip decoction, freshly prepared vegetable and fruit juices.

Table of permitted products

When to cut back on fiber

Fiber can be beneficial and harmful. The latter occurs when you do not listen to the advice of doctors. Now, sometimes there are situations where people should stick to a low fiber diet, at least for a while. This usually applies to individuals undergoing chemotherapy, after radiation, or before/after surgery. In such cases, it is necessary to provide rest to the gastrointestinal tract. But people with Crohn's disease, inflammatory bowel disease, diverticulosis and ulcerative colitis will have to stick to a low-fiber diet for a longer period of time.

Chronic gastrointestinal diseases, diarrhea, flatulence, reflux, food allergies and intolerance to certain foods are reasons to reduce fiber intake.

The human body's digestive system is not designed to break down fiber. The undigested substance enters the intestines, where beneficial bacteria (probiotics) feed on the fiber and multiply in it. However, if pathogenic bacteria or fungi “settle” in the intestines, the fiber will serve as a breeding ground for these microorganisms, which, as you understand, will only aggravate the painful condition caused by pathogenic microflora. For this reason, it is better to avoid the fibrous substance until a healthy balance of intestinal bacteria is restored. This will allow, so to speak, to starve out microorganisms that are unusual for humans.

In such cases, legumes, whole grains, raw vegetables and fruits should be avoided. Also, do not abuse meat, caffeine, fried and spicy foods, and reduce portions of cocoa and nuts. Instead, it is better to focus on refined grains, cooked vegetables, ripe melons, peaches, plums, bananas and apricots.

Excessive fiber consumption: benefits and harms

Fiber is one of the main nutrients for the body. By adhering to the recommended daily intake, you can achieve excellent results. But at the same time, consuming fiber in large quantities without following certain rules can cause unpleasant side effects. Research has shown that consuming too much fiber can increase the risk of diseases such as diverticulosis (intestinal protrusions). In addition, foods that are overly rich in fiber are harmful to a diseased intestine.

Consequences of excess:

1. Imbalance of nutrients.

Are you eating a lot of fiber and neglecting other nutrients? Then be prepared for a shortage of useful elements. Many foods that contain fiber are high in carbohydrates and very low in protein and fat. Protein-containing meals and healthy lipids will help prevent imbalance. It is also important to know that dietary fiber interferes with the absorption of vitamin B2.

1. Digestive discomfort.

Fiber is known as a substance that facilitates digestion. And it is true. But consuming extremely high doses can play a cruel joke and affect the body in the opposite way. Some of the consequences of consuming too much fibrous foods include abdominal cramps, diarrhea, bloating, and even intestinal blockage.

1. Mineral deficiency.

It is believed that regularly consuming large portions of fiber interferes with the absorption of minerals such as iron, zinc, magnesium and calcium. This effect is caused by insoluble substances. Therefore, nutritionists recommend, in addition to taking fiber, drinking a lot of water and eating other foods rich in nutrients.

Nutritional value of white cabbage

White cabbage is a source of many vitamins and minerals. It not only helps to reduce excess weight during diets, but also saturates the body with microelements. The secret of these properties lies in the chemical composition of the product, including white cabbage is saturated with the following beneficial substances:

• Iodine;
• Magnesium;
• Sodium;

Read: Calorie content of boiled white cabbage

• Manganese;
• Phosphorus;
• Vitamins of groups A, B, C, E, H.

The content of macro and microelements, as you can see, is at a very high level, while the amount of fat and calories in the vegetable is extremely low, both raw and cooked. Energy value of white cabbage:

• 2 grams or 10% of the daily value of dietary fiber;
• 90.5 grams of water or 3.53% of the daily value;
• 3.67% carbohydrates;
• 0.31% fat;
• 2.2% proteins.