Top 5 High Fiber Foods


By Admin - November 12, 2019

Fiber is a form of complex carbohydrates that is part of the shell of plant foods. Unlike all known fats, proteins and carbohydrates, it does not saturate the body with energy. Meanwhile, it is critically necessary for the health of every person. About why fiber is needed for our body and in which foods contain the largest amount, read our review.

Fiber, that is, plant fibers, like a stiff brush, cleans our digestive tract from toxins and toxins and stimulates its motility. Nutritionists advise her to use for those who are struggling with excess weight. After all, it contributes to the emergence of a quick sense of satiety with food. In addition, the use of fiber reduces blood sugar and cholesterol, thereby reducing the risk of developing diabetes and various cardiovascular diseases.

Plant fibers are found in all fruits and vegetables. The daily fiber per day for an adult is 25-35 grams. However, most modern people consume only half of this norm due to the scarcity of their daily diet. Therefore, we recommend that you pay attention to products that are champions in terms of fiber.

Bran


The absolute leader in the amount of fiber in rye and wheat bran. Approximately 44 g per 100 g. If your diet is low in fiber, we recommend eating 1 tablespoon of bran per day. However, this should be done gradually, starting with a teaspoon. A sharp increase in plant fiber in the diet can lead to bloating to other gastrointestinal problems


Whole wheat bread


Whole grain bread contains about 8.5 grams of plant fiber. Bread baked from premium flour contains only 0.2 g of fiber.


Dried fruits


Figs, raisins, dried apricots will undoubtedly also help you enrich your menu with useful fiber. On average, 10 g of fiber per 100 g of dried fruit. But do not get carried away very much with dried fruits, because this is a fairly high-calorie product.


Nuts


All types of nuts also contain a large amount of plant fiber. The leader in fiber is almonds - approximately 15 g.


Whole Grain Porridge

Whole grain cereals are not only a source of complex carbohydrates, but also fiber. Oatmeal contains 2.8 g of fiber, Hercules flakes - 1.3 g, buckwheat porridge - 1.1 g, white rice - only 0.4 g.





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