What is fiber and why is it needed
Fiber is a type of dietary fiber of plant origin. This food component has a peculiarity: we can eat it, but we cannot digest it. As a result, fiber passes through the gastrointestinal tract in transit. But along the way, it does a lot of useful things:
- acts as a breeding ground for bacteria in the intestines;
- helps to lower the level of “bad” cholesterol;
- helps control blood sugar;
- absorbs and removes by-products of digestion and excess fluid (prevention of diarrhea);
- improves intestinal motility, due to which a softer stool is formed (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.
To stay healthy, men need up to 38 g of fiber per day , women – up to 25 g.
We have put together a list of foods that will easily, simply and deliciously cover your daily need for essential dietary fiber.
What foods are high in fiber
Perhaps the most famous source of fiber. 100 g of raw oat bran contains approximately 14 g of healthy dietary fiber, which is about half the daily value. And that’s a plus. Minus: do not eat a lot of bran.
They are recommended to be added to kefir and yogurt, to sprinkle salads with them, to cook muffins from them. But in each such recipe we are talking about 1-2 tablespoons of bran, that is, a mass of not 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, approximately 100 g of cooked bran will provide you with 2.6 g of fiber.
There is even more fiber in cooked bulgur than in steamed bran – 4.5 g per 100 g of porridge. At the same time, bulgur , unlike bran, can be an excellent basis for a full-fledged dish – for example, pilaf, risotto or a hearty salad.
3. Roasted sunflower seeds
From 100g of roasted and shelled sunflower seeds, you get an impressive 8.6g of fiber. Seeds are a great snack, and 100 g is eaten pretty quickly. In addition, they can be added to salads and pastries.
It is noteworthy that sunflower kernels are far from being champions in the content of dietary fiber among seeds. For example, in flax seeds, fiber is generally 27.3 g per 100 g, that is, a dose comparable to the daily norm.
In 100 g of peeled pistachios – 10.3 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.
100 g of pear contains about 3 g of fiber. This is not so much, but the pear is tasty and easy to add to the diet. The fruit can be eaten as a snack, added to salads or cooked with it in desserts. 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.
100 g of an apple will provide you with 2.5 g of dietary fiber. Moreover, as in the case of pears, most of the fiber in the peel, so apples are best eaten unpeeled.
In 100 g of raw black beans, there is even more fiber than in raw bran – 15.2 g . During cooking, some of it is lost, and the finished beans contain 8.7 g of dietary fiber per 100 g.
Legumes are easy to include in your diet. They are delicious and can serve as an independent dish or side dish, or as a nutritious addition to vegetable soups and salads .
100 g of the pulp of these dried fruits contains 7.1 g of fiber. Prunes are also a valuable source of vitamin 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.
This type of fast food is also very rich in fiber: 14.5 g of dietary fiber per 100 g of popcorn. To get only the benefit from the snack, choose options without sweet glaze and salty seasonings.
Keep it short: about 10 grams of fiber per 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 the diet.
Soft, melt-in-your-mouth raspberries are hard to suspect that they can be rich in coarse dietary fiber. Nevertheless, meet: 6.5 g of fiber per 100 g of fresh berries. And in all this wealth, only 50 calories is a dream for those who seek to control weight .
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