What gluten is and why it is needed
Fiber is a type of dietary fiber of plant origin. This component of food is a feature: can we eat it but cannot digest About the role of dietary fiber in the diet. As a result, the tissue is gastric? tract transit.
But along the way makes a lot of useful information:
• acts as a breeding ground for bacteria in the intestine;
• helps to lower LDL “bad” cholesterol;
• helps to control blood sugar;
• absorbs and outputs by-products of digestion and excess fluid (prevention of diarrhoea);
• improves peristalsis, thus forming a softer stool (prevention of constipation);
• reduces the risk of diseases such as hemorrhoids, diverticulitis and colorectal cancer.
In General, the doctors categorical: crude fiber should be present in the diet of each person.
To remain healthy, men need up to 38 grams of fiber per day Dietary fiber: Essential for a healthy diet, women to 25 g.
We have compiled a list of products 19 High?Fiber Foods – Some May Surprise You!, which is easy, simple and tasty cover your daily need for essential dietary fiber.
What foods contain a lot of fiber
1. Bran
Perhaps the most famous source of fiber. 100 grams of raw oat bran contains Oat bran, raw, approximately 15 grams of beneficial dietary fiber that is about half the daily value. And that’s a plus. Minus: bran not much to eat.
They are recommended to add in kefir and yogurt, sprinkle them on salads, to cook the cupcakes. But in each recipe we are talking about 1-2 tablespoons of bran, that is about weight, not more than 10 g.
However, bran can be eaten as a separate dish, for example, saparev them with hot water. Dietary fiber will absorb the liquid, swell, increase in volume. In the end, 100 g of cooked bran will provide Oat bran, cooked you 2.6 g of fiber.
2. Bulgur
Fiber in bulgur is cooked even more than in steamed bran – 4.5 g per 100 g of cereal. While the bulgur, unlike bran, can be a great basis for meals such as pilaf, risotto or a hearty salad.
3. Roasted sunflower seeds
100 g roasted and peeled sunflower seeds you will get impressive 8.6 g of fiber. Sunflower seeds are a great snack, and 100 g eaten pretty quickly. In addition, you can add them to salads and pastries.
It is noteworthy that sunflower kernels not record holders on the content of dietary fiber among seeds. For example, in the seeds of the flax fiber in General 27,3 Seeds, flaxseed g per 100 g, the dose is comparable to the daily rate.
4. Pistachios
100 g peeled pistachios and 10.3 g of fiber. In addition, these nuts are a great source of protein in the same 100 grams contains up to half of his daily allowance.
5. Pear
In 100 g pear contains about 3 g of fiber. It’s not much, but the pear is delicious and it is easy to add to the diet. The fruit can be eaten as a snack, add to salads or cook with it desserts. The main thing – do not remove from pears peel: in it is concentrated the lion’s share of fiber.
6. Apples
100 g of Apple will provide you with 2.5 grams of dietary fiber. Moreover, as in the case of pears, most of the fiber in the peel, so it is better to eat apples unpeeled.
7. Beans
100 g raw black beans fiber, even more than in raw bran, is 15.2 g. When cooked, some is lost and the finished beans contains 8.7 g of dietary fiber per 100 g
Legumes are easy to introduce into the diet. They are tasty and can serve as an independent dish or side dish, or a nutritious addition to vegetable soups and salads.
8. Prunes
In 100 g of pulp of these fruits contains 7.1 g of fiber. And prunes are a valuable source of vitamin K, which is responsible for blood clotting, vascular strength and bone growth. It is sufficient to eat 150 grams to get the daily vitamin normal.
9. Popcorn
This kind of fast food is also very rich in fiber: 14.5 g dietary fiber per 100 g of popcorn. To get from starters only benefits, choose the options without the sweet topping and savoury seasoning.
10. Avocado
Will short: about 10 g of fiber per one fruit of medium size. Or, in terms of standard figures, 6.7 g of dietary fiber per 100 g Avocado? sandwiches with bread made from bran definitely worth to add to the diet.
11. Raspberry
Soft, melting in the mouth raspberries is difficult to suspect that it may be rich in coarse fiber. However meet: 6.5 g of dietary fiber per 100 g of fresh berries. And in all this wealth only 50 calories – a dream for those seeking to control weight.
