Fiber Today it is considered a preventive means of cleansing the intestines and is often used when necessary to lose weight. In the form of bran, it is quite widely represented in the departments of healthy food products.However, not everyone likes bran. Looking at these shelves, the thought often arises: what kind of foods are fiber? And the list of foods rich in fiber, in fact, is not limited to bran.

Let's figure out which foods are rich in fiber. Why is there little fiber in the diet today? And how can you enrich your diet with dietary fiber so that it is both tasty and beneficial.

1. What is “fiber?”

Fiber is plant fiber that is part of the structure of plant cells. Fibers perform structural and protective functions in plant cells. That is, they play the role of a kind of “skeleton” or “shell” for a plant cell.

The term “fiber” in nutrition usually means both of its forms: soluble (pectin) and insoluble (cellulose).

It's interesting how the soluble and insoluble fibers in the cell wall work together. Figuratively speaking, the wall of a plant cell can be compared to the model of a “reinforced concrete product”.

In which insoluble cellulose fibers act as “reinforcement”. And soluble pectins (and sometimes lignin) act as a binder and filler. That is, a kind of “vegetable concrete”.

Fiber is present in all parts of plants

ALL food of plant origin, to one degree or another, contains fiber. Fruits, berries, leaves, root vegetables - all of this contains the fiber we need so much for normal metabolism. This is good news.

The bad news is that after the industrial processing of products, which the vast majority of products are subjected to today, there is practically no trace of it left in the products.

The role of fiber in health

From the point of view proper nutrition, fiber is one of the most necessary components for the normal functioning of the human intestine. With its deficiency, many problems arise. First in the intestines, and then throughout the body.

With a deficiency of fiber in the diet, difficulties and stool retention first occur. Then putrefactive and inflammatory processes in the intestines begin. Which, over time, leads to a decrease in immunity and overall resistance of the body. Arises overweight. The load on the cardiovascular system, joints, etc. increases.

Plant fibers in the intestines:

1. Give required volume and the desired structure of the digested food.
2. Help to implement transport function of the intestine, that is, they provide the necessary speed of passage of food through the gastrointestinal tract.
3. Finally, plant fibers are food for friendly microflora.

And the soluble form of fiber - pectins, has an excellent swelling property. That is, fill the intestines with volume. And at the same time, adsorb (absorb) toxins and other digestive by-products. Figuratively speaking, work like a vacuum cleaner. And then it’s great to remove everything “collected” from the body.

Thus, fiber plays an important role in the metabolic processes of our body. She's just irreplaceable.

In fact, most people today don't have enough plant fiber in their diet. The most important product, bread, today is mainly made from premium flour. From which, fiber in the form of bran is removed at the grinding stage. And along with it, microelements and B vitamins are removed.

So it turns out that there seems to be an abundance of products on the shelves. But in fact, these foods are poor. And fiber and much more that Nature put into them.

Below are lists of foods that contain fiber. Yes, but lists do not always reflect real fiber content in products.

Therefore, if there is a need to increase the fiber content in the diet, you need to be guided not only by the data in the tables, but also additionally adjust (enrich) your diet. How to do it Right- will be lower in the article.

2. Fiber, what products are these - list by % content

For convenience, products are presented by type. And the fiber content is from higher to lower, in percentage. This makes it easier to find the data you need. And you can quickly estimate how much fiber is contained in, say, 100 grams. packaging.

CEREALS

• Bran 44%
• Flax seeds 27.3%
• Rye 16.4%
• Whole grain wheat 10%
• Whole grain bread 6.7%
• Bread from rye flour 8,1%
• Brown rice 5.3%

• Buckwheat 2.7%
• White bread 2.6%
• Pearl barley 2.5%
• Oatmeal 1.8%
• Pasta 1.8%
• Semolina 0.8%
• White rice 0.3%

LEGUMES

• Beans 16%
• Lentils 15.5%
• Soybeans 14.3%
• Peas 10.5%
• Peanuts 8.3%
• Chickpeas 9.9%

VEGETABLES, GREENS, MUSHROOMS

• Dried mushrooms 20%
• Pumpkin 9.2%
• White cabbage 7.6%
• Carrots 3.9%
• Parsley 3.9%
• Dill 3.5%
• Garlic 2.9%
• Horseradish 2.8%

• Broccoli 2.6%
• Zucchini 2.3%
• Celery 1.8%
• Bell pepper 1.5%
• Radish 1.4%
• Eggplant 1.3%
• Squash 1.3%
• Potatoes 1.2%
• Beijing cabbage 1.2%
• Cauliflower 1.2%
• Spinach 1.1%
• Sorrel 1.0%
• Beetroot 0.9%
• Tomatoes 0.8%
• Onions 0.7%
• Cucumbers 0.7%
• Radish 0.5%
• Salad 0.5%

FRUITS

• Figs 14.6%
• Prunes 8.1%
• Raisins 5.7%
• Pears 5.5%
• Apple 2.3%

• Bananas 1.8%
• Pomegranate 1.6%
• Lemons 1.3%
• Peaches 0.9%
• Apricots 0.8%
• Grapefruit 0.6%
• Tangerines 0.6%
• Plums 0.5%
• Persimmon 0.5%
• Pineapples 0.4%

BERRIES

• Rosehip (dry) 22%
• Raspberry 10%
• Sea buckthorn 4.7%
• Currant 3%
• Gooseberry 2.1%
• Lingonberry 1.6%

• Melon 0.8%
• Cherry 0.4%
• Watermelons 0.5%
• Grapes 0.6%
• Cherry 0.5%

NUTS

• Almonds 15%
• Pistachios 10.3%
• Sesame 9.1%
• Walnuts 6.7%

• Sunflower seeds 5%
• Pumpkin seeds 4.2%
• Cashew 3.3%

DRINKS

• Cocoa powder 35%
• Coffee beans 12.8%
• Green tea (dry) 4.5%
• Orange juice 0.5%

3. TOP - 10 foods richest in fiber

It’s not for nothing that there is a proverb: “Shchi and porridge are our food!” Because the leading products in terms of plant fiber content are:

1. Wheat, rye
2. flax seed
3. Legumes
4. Cabbage
5. Carrot
6. Green
7. Raspberry, sea buckthorn
8. Prunes
9. Nuts
10. Mushrooms

That is, ours, the most traditional and available products. Everything that grows in the fields and gardens of Russia. Everything you can buy in almost any store. Just try to buy unprocessed foods. If flour, then whole grain. It’s better to buy vegetables locally. And if there are nuts, then they are in shells.

4. Which foods do not contain fiber?

In products of animal origin. There is no fiber in meat, poultry or dairy products. However, we are, of course, again talking about “pure products”.

In meat and dairy semi-finished products the fiber is already there. True, in insignificant quantities. It gets there along with vegetable (soy) protein additives, as bulk fillers (flour) and moisture-retaining (pectin) components. How else could sausage become 2-3 times cheaper than meat?

5. The best way to enrich your diet fiber

As a rule, if there is not enough fiber and you can feel it, this indicates that there is not enough porridge in the diet. That vegetables are represented mainly by potatoes and tomatoes. And that there is too much animal protein in the diet.

Therefore, for people seeking to maintain a healthy diet, it is advisable to reduce their consumption of animal foods. And introduce into your diet foods high in fiber from the TOP 10 list discussed above. There is no need to worry about the “need” of protein. Firstly, there is more than enough protein in the products from the mentioned list. And secondly, this is not about refusal. And about reducing, replacing several dishes a week with legumes, for example.

A harmonious example of such a fiber-enriched diet would be. When peas, initially rich in dietary fiber, are prepared simply, they are undeniably healthy and at the same time (link will open in a new tab).

Well, dear reader, if anyone now asks you what it isfiber, what are these products, a list of these products, you will have a ready answer to them! Because the picture of a set table with the motto “Soup soup and porridge is our food!” answers them perfectly. Well, what if you cook porridge once a week?recipe— a lack of fiber will definitely not threaten you!

Fiber refers to substances that do not dissolve and are not absorbed by the body. At its core, it is ballast that has no nutritional value, but without it gastrointestinal tract functions incorrectly, which causes a lot of health problems. That is why gastroenterologists and nutritionists recommend including fiber-rich foods in your diet.

According to its chemical composition, fiber belongs to the polysaccharides that make up the cell walls of all plants. That is why its main sources are herbs, grains and cereals, seeds, vegetables and fruits.

Fiber, often called dietary fiber, is a substance that is indigestible by digestive enzymes. Despite the lack of food and energy value, it is necessary for the proper functioning of the intestines. Without fiber, it is impossible for beneficial intestinal microflora to exist - its surface is considered an ideal environment for their reproduction, and only intestinal bacteria are able to break it down into glucose and other substances.

In the 70s of the last century, it was fashionable to exclude fiber from the diet. However, already in the late 80s it turned out that fans of products without this substance are ten times more likely than “old-fashioned” consumers of dietary fiber to suffer from cancer. Tumors were found not only in the intestines and stomach, but also in other organs.

It turned out that fiber is the very cornerstone that allows you to protect the body from cancer and other dangerous diseases.

Many people call fiber a natural brush for the intestines and a vacuum cleaner for the whole body. It does not enter the bloodstream, since the size of its smallest particles is still larger than nutrient molecules.

Beneficial properties of fiber and its effect on the body

Fiber has a positive effect on all organs and tissues of the human body, although when it enters the digestive tract it is not absorbed into the liquid medium of the body, but undergoes long-term processing by intestinal bacteria and microorganisms. It takes a very long time to completely hydrolyze, and most of the fiber leaves the body in an undigested state. However, this is the whole “salt” - thanks to its special structure and properties, fiber has a diverse positive effect on the human body:

The effect of dietary fiber on the human body

1. Slows down the absorption of glucose in the small intestine, so that after eating there is no sharp increase in blood sugar. Absorption of carbohydrate occurs gradually over a long period of time.
2. Absorbs (absorbs) some fats, including cholesterol, which makes it possible to preserve blood vessels from atherosclerosis and eliminate the risk of excess weight accumulation.
3. Improves intestinal motility, protects it from the adverse effects of toxins and waste, eliminates the development of fermentation processes, and reduces the risk of damage to the intestinal wall. Fiber plays a major role in stool regulation by increasing stool volume.
4. Promotes the growth of colonies of beneficial intestinal microflora. Due to this process, stable immunity is formed, nutrients and vitamins are absorbed by the body in full, reducing the risk of intestinal and other infections.

Fiber is also indispensable for the process of weight loss.

Fiber swells in the stomach, making the feeling of fullness come faster and last a long time. This allows you to reduce portion sizes and reduce the number of meals. Consequently, the total caloric content of the diet decreases.

Main types of fiber

Fiber is divided into two main groups - insoluble and soluble fiber. Their features and properties are described in the table:

Fiber group	Substance name	Basic properties, effect on the body
Insoluble	Cellulose	Actively absorbs liquid and creates a feeling of satiety, absorbs toxins and waste, and helps improve peristalsis.
	Hemicellulose	Absorbs liquid, increases the volume of feces, protects the intestines and liver from the influence of toxins. Mechanically removes waste from the intestinal walls, removes toxins, strengthens mucous membranes and regulates the degree of absorption of glucose and fats.
	Lignin	Regulate blood composition, protect the liver and strengthen vascular walls, have an antitumor effect, and activate peristalsis.
Soluble	Pectin	Regulates the absorption of fats and glucose, coats the walls of the stomach and intestines, and reduces inflammatory processes.
	Inulin	It is considered a probiotic, activating the growth of beneficial microflora. Normalizes digestion and activates peristalsis, regulates stool and promotes weight loss.
	Gums and resins	They bind toxins and wastes, neutralize and remove cholesterol and bile acids from the body, and cleanse the blood.

It is not advisable to consume only one type of fiber. For example, soluble fiber protects the intestinal walls from being too exposed to insoluble dietary fiber and prevents them from absorbing too much moisture. Without insoluble dietary fiber, the probiotic properties of soluble fiber are weaker.

What foods contain fiber?

Nutritionists call champions in the content of plant dietary fiber greens, vegetables, fruits, seeds and roots, fruits and berries. Especially a lot of fiber is contained in their shells, and in the pulp it is present in slightly lower concentrations.

You can find out which products contain such substances in large quantities from the tables.

Table No. 1 - fiber in vegetables (g/100 g of product)

Vegetables	Product Name	Amount of fiber
	Boiled spinach	14
	Peas (leaves and grains of milky ripeness)	8,8
	Zucchini and zucchini	6
	Broccoli	5,1
	Brussels sprouts	4,1
	Fresh white cabbage	2,2
	Pickled white cabbage	4,1
	Cauliflower	2,5
	Celery greens and stems	8
	Baked potatoes	3
	Boiled beets	1
	Carrot	1,7
	Tomatoes	1,4
	cucumbers	0,7
	Onion	1,6

Table No. 2 - fiber content in fruits and berries (g/100 g of product)

Fruits	Product Name	Amount of fiber (g)
	Blueberry	8,8
	Dried dried apricots in halves	8,5
	Fresh raspberries	8
	Fresh apricots with pit and skin	8
	Dried plums (prunes)	6
	Fresh pear with skin	5,5
	Banana	3,1
	Fresh strawberries	3
	Fresh apple with peel	4,5
	Avocado	5,6
	Cranberry	8
	Watermelon	2,8
	Fresh cherries	4,5
	Canned pineapple	0,8

Table No. 3 - fiber content in cereals and legumes (g/1 cup of cereal)

Table No. 4 - fiber content in pasta (g/1 cup of product)

Table No. 5 - fiber content in bread (g/1 serving-slice)

Table No. 6 - fiber content in nuts and seeds (g/1 cup of product)

Seeds and nuts	Flax-seed	54
	Chia seeds	110-130
	Peanut	16
	Sunflower seeds	15,2
	Almonds	7,2
	Pistachios	3,6
	Pecans	5,4
	Pumpkin seeds	8,4
	Cashew	6,4
	Walnut kernel	14
	Boiled corn	4
	corn popcorn	2,1

To increase the benefits and meet the body's need for nutrients and vitamins, it is recommended to include foods from each group in your diet daily. This means that the daily menu should contain vegetable dishes, cereal porridge, salads and side dishes from vegetables, nuts, seeds and bread, berry and fruit dishes.

Daily fiber intake: deficiency and excess and their consequences

On initial stage The amount of fiber per day should be about 5-15 g. If the digestive system is functioning normally, daily dose Dietary fiber can be increased by 5-7 g per day until the daily dose reaches the recommended value.

The daily fiber requirement is determined individually, but most nutritionists advise consuming at least 35 g of dietary fiber per day. In this case, the proportion of insoluble fibers should be slightly lower than soluble fibers (ratio 2/3). If before switching to such a diet there was not enough dietary fiber in the diet, it is worth increasing their amount gradually. In this case, you can avoid several problems:

• constipation;
• exacerbation of chronic gastrointestinal diseases;
• flatulence;
• dehydration of the body.

At the initial stage, the amount of fiber per day should be about 5-15 g. If the digestive system is functioning normally, the daily dose of dietary fiber can be increased by 5-7 g per day until the daily dose reaches the recommended value. When consumed large quantity The body will need up to 2.5 liters of water daily because fiber absorbs a lot of liquid, and if there is a lack of it, constipation may occur.

A lack of dietary fiber in the diet leads to dysbiosis and intestinal dysfunction, general intoxication and decreased immunity, and sometimes to cancer. Too much fiber in the diet is also dangerous. If a large amount of fiber is added to dishes, especially coarse insoluble fiber, there is a possibility of inflammation of the mucous membrane of the stomach and intestines and chronic constipation. Remember, everything needs moderation.

Be sure to read about it

Fiber is coarse plant fiber that is not digested by digestive enzymes in the body, but provides food for beneficial bacteria in the intestines.

Dietary fiber can be soluble or insoluble (more about the types in). Both types of fibers not only normalize digestive processes, restore intestinal microflora and eliminate flatulence and constipation, but also have a beneficial effect on the health of the entire body: they reduce sugar and cholesterol levels, and maintain blood pressure within normal limits.

You can get dietary fiber from most common foods. Below is a list of the 30 top foods rich in fiber, along with their specific gram content.

Almost all seeds and nuts are high in dietary fiber. In addition, nuts have a special set useful properties: prevention of diabetes and atherosclerosis, improvement of metabolism and microcirculation. American studies have also shown that nuts help prevent the development of fatal cardiovascular complications.

1. Chia seeds (33.4%)

Fiber: 34.4 grams per 100 grams.

Chia seeds contain the most dietary fiber on the planet.

They also contain a lot of omega-3 and omega-6 fatty acids, which have a beneficial effect on, prevent the development of atherosclerosis and the formation of parietal blood clots.

2. Pumpkin seeds (18.0%)

Fiber: 18.0 grams per 100 grams.

Pumpkin seeds are the main suppliers of valuable polyunsaturated and monounsaturated fatty acids, magnesium, zinc, arginine, as well as vitamins A and E.

When consumed, there is an improvement in the aesthetic properties of the skin (increased smoothness and elasticity), a decrease in blood pressure and glucose levels in the blood plasma.

3. Almonds (12.5%)

Fiber: 12.5 grams per 100 grams or 0.25 grams per medium sized nut.

Almonds are the most popular type of nut. Almonds contain valuable fats, manganese, magnesium and vitamin E in large quantities. They help reduce the level of total cholesterol in the blood. With systematic consumption, a decrease in body weight is observed.

4. Bulgur wheat (4.5%)

Fiber: 4.5 grams per 100 grams.

It is a whole grain product popular in Middle Eastern countries. Used as an alternative to the usual rice in salads.

5-13: Vegetables

Most vegetables contain a lot of dietary fiber, as well as vital vitamins, micro- and macroelements that support all types of metabolism and accelerate tissue regeneration.

5. Artichoke (6.9%)

Fiber: 6.9 grams per 100 grams or 8.2 grams per medium-sized artichoke.

Artichoke has a balanced composition of nutrients. It contains vitamins (group B: B1, B2, B3; C, P, K), and calcium.

13. Brussels sprouts (3.5%)

Fiber: 3.5 grams per 100 grams.

Brussels sprouts has an almost similar set of beneficial properties to broccoli. It is an important source of vitamin K, potassium and folate, prevents the formation of cancer cells (has antioxidant properties).

14-20: Fruits and berries

Significant amounts of dietary fiber can be obtained from most fruits and berries that grow on all continents of the globe. Some representatives are leaders in dietary fiber content.

14. Avocado (9.2%)

Fiber: 9.2 grams per 100 grams or 18.4 grams per medium-sized avocado.

The fruit contains over 20 vitamins and minerals. Particularly important: folic and ascorbic acid, potassium, copper, tocopherol. Polyunsaturated fats are important, occupying up to 30% of the volume of the fetus.

Avocado helps reduce total cholesterol and bring its individual fractions to the proper values, prevents the development of diabetes mellitus and atherosclerosis of large arteries.

15. Pear (5.5%)

Fiber: 5.5 grams per 100 grams or 11.0 grams per medium-sized pear.

Pear goes well with any desserts; it contains a lot of fructose (it does not require insulin for absorption), folic acid, vitamins C and A.

16. Apple (5.4%)

Fiber: 5.4 grams per 100 grams or 9.72 grams per medium-sized apple.

Apples, like most fruits, are important suppliers of folic acid, as well as vitamins A and C.

Systematic addition of apples to the diet has a beneficial effect on and helps prevent the development of atherosclerosis and cancer.

17. Raspberry (4.0%)

Fiber: 4.0 grams per 100 grams.

The berry has a significant range of antioxidant components. Raspberries contain a large amount of vitamins C and K.

Adding fresh raspberries to various salads prevents the appearance malignant neoplasms, improves skin health.

18. Prunes (3.4%)

Fiber: 3.4 grams per 100 grams.

Dried plums have a positive effect on the functioning of the digestive system: they effectively eliminate constipation and increase the bioavailability of proteins and carbohydrates received from food.

19. Orange (3.4%)

Fiber: 3.4 grams per 100 grams or 5.1 grams per medium-sized orange.

Orange – unique and extremely healthy fruit. It contains: vitamins (B1, B2, B5, B5, C, PP, A), micro- and macroelements (potassium, calcium, magnesium, iron, phosphorus and sodium).

The product accelerates the motor activity of the digestive tract, prevents the processes of fermentation and decay of chyme, and helps reduce cholesterol in the blood plasma. Consumption of orange reduces the risk of sudden onset vascular mortality 1.5 times.

20. Banana (2.6%)

Fiber: 2.6 grams per 100 grams or 3.12 grams per medium-sized banana.

Bananas contain a lot of vitamin C, potassium and magnesium.

21-30: Legumes

Legumes are leaders in the content of valuable digestive fiber and also have a wide range of beneficial properties. Their high effectiveness against type II diabetes mellitus and obesity has been noted.

21. White beans (10.5%)

Fiber: 10.5 grams per 100 grams.

White beans are widespread in almost all countries. It is rich in proteins, B vitamins and folic acid. Add to salads or meat dishes to enhance nutritional value.

22. Pinto beans (9.0%)

Fiber: 9 grams per 100 grams.

It is one of the most popular products in the United States of America. Usually the beans are made into a puree, consumed in pure form or in the form of a side dish for meat products.

Pintos saturate the human body with valuable amino acids, calcium and iron, effectively eliminate constipation, and normalize the content of total cholesterol and glucose in the blood.

23. Black beans (8.7%)

Fiber: 8.7 grams per 100 grams.

Black beans are important sources of iron, magnesium and calcium, as well as protein (the product contains 9 essential amino acids). Usually used to prevent the development of atherosclerosis.

24. Peas (from 4.1 to 8.3%)

Fiber: 4.1 to 8.3 grams per 100 grams.

Peas contain a lot of iron and magnesium, which has a beneficial effect on the processes of digestion and synthesis of blood cells at the bone marrow level. Can be used for therapeutic purposes.

Peas are available fresh or canned and are the leader in consumption compared to others. leguminous plants. In Russian cuisine it is used to prepare soups, puree soups and porridges.

25. Lentils (7.9%)

Fiber: 7.9 grams per 100 grams.

There are many different types of lentils: brown (suitable for soups and stews), green (great with vegetable salads), red (used for making purees), black (serves as an excellent accompaniment for salads).

The plant contains a lot of valuable amino acids, folic and pantothenic acids. 100 g of lentils contain 14% of the daily requirement of vitamin B1, 28% copper, 25% phosphorus, 17% iron.

26. Mung or mung beans (7.6%)

Fiber: 7.6 grams per 100 grams.

The homeland of legumes is India. Mung beans have a balanced composition of vitamins, micro- and macroelements (C, B1, PP, B9, E, K, A, potassium, phosphorus, magnesium, iron, zinc, calcium, selenium, manganese and copper).

IN folk medicine Mung bean is used to speed up metabolism and eliminate symptoms of digestive disorders.

27. Adzuki beans (7.3%)

Fiber: 7.3 grams per 100 grams.

Azuki beans are a traditional Japanese dish. On its basis, paste is made, which is a sweet dessert.

Contains a lot of vitamin B12, which stimulates erythropoiesis. According to some data, beans prevent the formation of cancer cells in the body and inhibit apoptosis.

28. Chickpeas or garbanzo beans (6.4%)

Fiber: 6.4 grams per 100 grams.

The plant is an important source of vegetable protein, iron and vitamin B6, which increases the bioavailability of proteins and fats from food, improves metabolic processes in all tissues, and causes an increase in the tone of skeletal muscles.

29. Purple beans (6.3%)

Fiber: 6.3 grams per 100 grams.

This type of bean is a traditional dish of Georgian cuisine. It is capable of changing its color during heat treatment.

Contains a lot of iron, prevents the development of atherosclerosis and type II diabetes, thereby having a cardioprotective effect.

30. Soybeans (6.0%)

Fiber: 6.0 grams per 100 grams.

Soybeans are traditionally used to prepare dishes such as tofu, miso or tempeh.

It can be used as a dietary replacement for meat (not inferior in amino acid composition). Goes great with any vegetable or herb salads.

Daily norm

Fiber must be present in your daily diet.

For most women it is 25 g per day, for men it is about 38 g per day. Unfortunately, according to statistics, the majority of the population does not consume enough dietary fiber. It is extremely rare that the figure exceeds 15-17 g per day.

Depending on gender and age, the body's needs for dietary fiber vary. The minimum recommended amount of fiber (per day) is presented in the table below:

If the intake of dietary fiber is initially inadequate, it should be increased gradually to prevent the development of a number of side effects. These include: spasmodic pain in the lower abdomen, flatulence, stool disorders (more often diarrhea, less often constipation).

Proven benefits

Canadian scientists have proven that indigestible fiber helps increase the number of beneficial microorganisms in the digestive tract.

Maintaining an adequate microbiocenosis leads to normalization of body weight, improves the functioning of the immune system, increases the body's resistance to external infectious agents and, of course, normalizes the course of digestive processes.

A diet high in fiber, according to research, prevents constipation and helps reduce plasma glucose.

1. Eating whole grains and bran for breakfast. It is recommended to eat porridge based on whole grain cereals (rolled oats, oatmeal) every morning. Buckwheat also contains fiber.
2. Eating fruits and vegetables with their peels on. It is the “skin” that contains a significant amount of fiber. The daily diet should contain about 300-350 g of fruits and 200-400 g of vegetables.
3. Inclusion of legumes in the menu. Beans, peas and other crops are not inferior in the content of valuable nutrients and energy value to most food products.
4. Replacing regular bread with whole grain bread(for example, rye). When baking baked goods yourself, it is recommended to use wholemeal flour.
5. Eliminate white rice from your diet(especially polished). You need to eat more brown rice.
6. Give preference to vegetables rich in starch(potatoes, sweet potatoes).

Compliance simple tips will help bring your fiber intake back to normal and maintain a healthy digestive system.

Conclusion

Thus, fiber is extremely important component healthy eating. A menu high in dietary fiber will improve the functioning of the gastrointestinal tract (eliminate dyspeptic disorders and, most importantly, prevent constipation). Fiber also has a beneficial effect on the health of the endocrine and cardiovascular systems.

In order to increase your dietary fiber intake, it is recommended to include more whole grains, vegetables and fruits.

We have heard many times from doctors, nutritionists, popular TV presenters and all-knowing girlfriends about magic word“fiber”, which can cleanse our body of waste and toxins.

What kind of miracle is this? In fact, it is correct to talk not about fiber, but about dietary fiber. Dietary fiber is complex carbohydrates that are not digested in the human gastrointestinal tract. More precisely, human digestive enzymes are not able to digest it, but the beneficial intestinal microflora copes with this task quite well.

All dietary fiber contained in food products is usually divided into six types: cellulose, fiber, hemicellulose, pectins, lignin and the so-called mucilage and gums. I would like to draw your attention to the fact that based on the information available on the Internet, it is impossible to determine how much fiber is in a given product and how much gum, cellulose or pectin is in it.

Perhaps reference books have been compiled on this topic for specialists food industry or doctors, but no one provided them for general use on the network; by and large, the available information is very approximate and not always reliable. But it is very important what kind of dietary fiber is contained in the food on our table. And here's why. Dietary fibers differ in composition and properties.

All of them are classified by water solubility into:

water-soluble: pectin, gums, mucus, starch - it is believed that they better remove heavy metals, toxic substances, radioisotopes, cholesterol.

water-insoluble: cellulose (fiber), lignin - these retain water better, promoting the formation of a soft elastic mass in the intestines and improving its excretion.

Roughly speaking, fiber is the membrane of plant cells, and pectin is a substance that binds plant cells among themselves. Physiologically, the difference is felt in this way - if there is more pectin in the foods consumed, then the digestion time of food is delayed. If there is more fiber (cellulose), it is shortened. Anyone who has ever suffered from constipation will understand what I'm talking about.

Actually, the names speak for themselves - coarse dietary fiber (fiber) and soft dietary fiber (pectin).

For even greater clarity, I will give an example: an apple. Beautiful, juicy, healthy and other blah blah. Let's look at the numbers: 100 g of the edible part of apples contains 0.6 g of fiber, 1 g of pectin (average). As you can see, fiber is almost two times less than pectin. Therefore, some people who are prone to constipation, due to the physiological structure of the intestines (dolichosigma, extra loops of intestine, etc. pathologies that are detected during colonoscopy or irrigography), after eating a lot of apples, especially after cutting off the peel, will wait for the urge to visit toilet room even longer than without apples. Now, if they ate the peel alone, they would get the effect - after all, cellulose (fiber) is found mainly in the peel, and pectin is found in the pulp.

Many mothers have encountered a problem: after introducing apples into complementary foods, their babies began to retain stool. But to most people the phrase “apples and constipation” seems wild and absurd. Why, apples are full of fiber! Why doesn't it work? Try giving zucchini puree or carrot juice and your stool will improve.

What is dietary fiber for?

Water-soluble dietary fiber: gums and pectin bind to bile acids in the intestines (forming a gelatinous gel-like mass in the stomach), thereby reducing fat absorption and lowering cholesterol levels. In general, they delay the movement of food through the gastrointestinal tract, envelop the intestines, protecting it if there are ulcers or erosions on it. Therefore, on a diet with diseases of the gastric tract, cholecystitis, enterocolitis, it is useful to eat not raw fruits, but baked ones, with the peel removed. In addition, gums and pectin slow down the absorption of sugar after meals, which is useful for diabetics.

Water-insoluble dietary fiber: cellulose (fiber) and lignin bind water in the intestines, thereby adding volume to “gastrointestinal waste”, promote faster bowel emptying, which is the prevention of such consequences of constipation as spasmodic colitis, hemorrhoids, colon cancer, varicose veins veins of the rectum.

In the instructions for dietary fibers sold in pharmacies, you can find out that they bind xenobiotics, heavy metals, radioactive isotopes, ammonia, divalent cations and promote their removal from the body. In fact, they have an enterosorbing, detoxifying, and antioxidant effect.

But it is wrong to lump all dietary fiber under the same brush, under the name “fiber.” For people who do not have digestive problems, and the gastrointestinal tract works like clockwork, excess intake of some dietary fiber, namely fiber, risks diarrhea and flatulence.

How much dietary fiber does a person need?

Nutritionists in most countries believe that a person simply needs ballast substances in the form of dietary fiber. But there is no consensus on how much there is in grams. The American Dietetic Association has set a guideline of 25-30 grams of fiber per day. Russian nutritionists recommend 20-25 g of fiber per day. This is an indicator for the average person, without physiological deviations.

In case of any diseases, the doctor can adjust the norm. So, in some cases, the amount of dietary fiber, and in particular coarse fiber (fiber), can be increased to 40 g per day (in sports medicine, recommendations are from 35 to 50 g of fiber per day). Or, on the contrary, reduced, although in most cases, if you write down the diet ordinary person(non-vegetarian) nutritional value, then at most 15-17 g of fiber per day is gained - too much refined food in our lives.

The recommended dose of pectin for ordinary population groups is 4 g per day for adults, and 2 g for children. With an increased radioactive background, the pectin rate should be increased to 15 g per day. Excess pectin in the body can cause allergic reactions, fermentation in the colon, accompanied by flatulence and decreased digestibility of proteins and fats. Have I already mentioned that dietary fiber is only found in plant foods? No, well, you guessed it yourself. But the content of dietary fiber, or rather pectin and fiber, varies greatly.

Products containing dietary fiber

Vegetables

Products	Pectins	Fiber	Total carbohydrates
Eggplant	0,4	2,5-3,3	5,5-7
Zucchini	0,8-1	1	3,5-5
White cabbage	0,1-0,6	2	6,5-6,7
Cauliflower	0,6	2,3-2,7	6,3-6,5
Potato	0,5	0,8-2	13-26
Onion	0,4	2,8-3	8,2-11
Carrot	0,6-0,8	2,5-3,5	9,6-11
Beetroot	0,8-1,4	0,9-2,5	10,8-11,5
cucumbers	0,4	0,8-1,1	3-3,5
Patissons	0,3	0,9-1,3	3,8-4,1
Sweet pepper	0,3	1,5-2	4,-8,5
Radish	0,3	1,6	3,8-5
Pumpkin	0,3	0,5-2	5,8-6,5
Tomatoes	0,3	1,4	3,8-5

Berries and fruits

Products	Pectins	Fiber	Total carbohydrates
Apricots	0,4-1,3	2	11,1
Quince	0,5-1,1	3,5	13,2
Avocado	0,1	5,5-6,7	7,5-8,5
Pineapple	0,1	1,2	13
Oranges	0,6-0,9	1,5-2	11,5-11,8
Watermelon	0,05	0,4	8
Banana	0,9	2,6	23
Cherry	0,2-0,8	1,8	12,2
Grape	0,6	0,6-0,9	17,2
Pomegranate	0,01	4	18,2
Grapefruit	0,5	1,1	8,4
Pear	0,8-1	3,1	15,5
Melon	0,4	0,9	8,3
Strawberries	0,5-1,4	1,4-2,2	9,7-10,5
Raisin	1,6	3,8	78-79
Dried figs	5,5-6	9,8-10	64-64,5
Kiwi	0,3	3	14,5-14,7
Dogwood	0,6-0,7	1,1-2	12-17
Strawberry	0,7	1,4-2,2	9,7-10,5
Cranberry	0,5-1,3	4,6	12-12,2
Gooseberry	0,7-0,9	3,5	11-12,5
Dried apricots	1,5-2	7,3-7,5	51-62
Lemon pulp	0,5-0,7	1,1-1,2	9,3-9,5
Lemon zest	1,9-2,5	10-10,6	16
Raspberry	0,3-0,7	6,5	12
Tangerines	0,4-1,1	1,8	13,4
Plum	0,9-1,5	1,4-1,6	11,4-11,8
Red currant	0,4-0,7	4,1-4,3	13,5-13,8
Black currant	6-6,5	4,5-4,8	15,4
Sea ​​buckthorn	2,3-2,6	2	7,8
Peach	0,7-1,2	1,5	9,7-10
Pomelo peel	6,8-5	10	25
Dates	2,2-2,5	8	75-80
Persimmon	1,5	1,5-3,5	17
Cherries	0,4-0,6	2,1	16
Prunes	1-1,5	7	64
Apples	0,9-1,7	1,5-2,4	13,5-13,8

Cereals, grains and legumes

Products	Pectins	Fiber	Total carbohydrates
Buckwheat	0,8-1	8,8	56-70
Peas	0,6	23-25,5	49,5-60
Corn	0,5	2-4	70-74
White chickpeas (kabuli)	2,7	1,2-2	65-71
Chickpeas brown (desi)	2	4-6	51-65
Soft wheat	0,5	2,3-2,7	70-71
Durum wheat	0,7	10-10,8	71-71,5
Millet	0,7	13,7-14,3	66-72
Oats	7,7-7,8	10-12	66-67
Long grain white rice	1	1,7-2,2	79-80
White rice round	0,9	2,8	77-79
Brown rice	1,8	3,3-3,5	76-77
Wild rice	1,4	6-6,2	74-74,5
Rye	7,9	14,6-15,1	69-75
Soybeans (beans)	0,05-0,1	9-13,5	30-30,5
Barley	0,5-1,2	14,5-16,5	74,5-76,5
Beans (dry beans)	0,4-0,5	20-24	59-60
Dry lentils	1,5-3,3	7,2	60

Nuts and seeds

Products	Pectins	Fiber	Total carbohydrates
Peanut	4	8	16-17,5
Brazil nut	0,2	6,5-7,5	12-12,3
Walnut	0,8	6,5	13,5-13,7
Pine nut	0,15	3,5-3,7	13-13,1
Cashew	0,2	3,3-3,6	32,7-33
Sesame	0,4	5,5-11,2	23-23,4
Flax-seed	1,8-3,3	24-25,5	28,9
Poppy	0,5	19,5	28,1
Almond	0,2	12,2	21,7
Sunflower seeds	0,8-1,9	13-16	20
pumpkin seeds	0,3	6-13	10,5-11
Pistachios	0,4	10	27,5-28
Hazelnut	0,3	11	17

The amount of pectin substances can vary for various reasons. The first is the varietal qualities of vegetables and fruits. Take a closer look at pears, remember how different they are - with thin skin (conference pear), with thick skin (Chinese pears). In addition, during storage, the amount of pectin in fruits decreases, so it is healthier to eat fresh fruits and vegetables.

The amount of fiber also varies depending on the variety; this is clearly seen in the example of the now popular chickpea. There are two types on sale: white chickpeas chick-pea desi yellow, dry dirty yellow or gray and brown chick-pea kabuli (popular in India) it is dark brown, dry almost black. Pectin and fiber content, as well as general content carbohydrates (almost 1.5 times more starch in white chickpeas) is very different. In addition, the amount of dietary fiber and total carbohydrate content depends on whether you use peeled chickpeas (without shells) or unshelled chickpeas in your dishes. I collected this article literally from bits and pieces of reference books, not only Russian-language ones, for example, “Dietary fiber profile of food legumes” by Sarhad J. Agric. Vol. 23, No. 3, 2007.

By the way, in addition to pectin and fiber, some products contain other dietary fiber - mucus - various substances chemical composition, predominantly polysaccharides, but close to pectins. They selectively absorb others harmful substances in the intestines, reducing putrefactive processes in it, contribute to the healing of its mucous membrane and the removal of excess cholesterol from the body. Their source is primarily flaxseed (6-12%), mucilages are also present in rye grain.

Let's summarize: the richest in fiber, and dietary fiber in general, are primarily legumes, nuts and seeds, especially flaxseed, whole grain flour, then vegetables (especially onions, carrots and beets), fruits (especially avocados, dried fruits) and berries (especially cranberries , raspberries, black currants). Moreover, fruits have the highest content of dietary fiber in their peel.

You shouldn’t discount some spices, such as cinnamon. It is very rich in dietary fiber. I couldn’t find information about how much pectin it contains and how much fiber it contains, we only know that total quantity dietary fiber is 53 g per 100 g, which is more than half. So cinnamon enriches baked goods not only in taste, but also structurally.

How much and what to eat to get enough fiber

To dial required quantity fiber 25-35 g, you need to eat a lot of vegetables and fruits, for example, 1 kg of apples or 1 kg of pears, or 1 kg of carrots, or 1 kg of cabbage or 1 kg of pumpkin, 1.5 kg of apricots, or 2 kg of melon. You can gorge yourself on berries - just half a kilo of currants! But you won't eat that much every day.

One of the main suppliers of dietary fiber for us is bread - rye (8.3 g of fiber per 100 g of bread), grain (8 g of fiber), doctor's roll (with bran - 13 g of fiber), cereals (oatmeal - oatmeal, buckwheat - 10-11 g fiber). But count how much bread you eat? A slice of bread weighs 20-30 g, one large plate of oatmeal weighs only 40 g of cereal. A large bowl of buckwheat contains only 8 grams of fiber.

Children especially lack dietary fiber, in particular fiber; it is difficult to get them to eat vegetable salads, whole grain bread, and legumes. Nuts and dried fruits save.
If you reconsider your diet and start eating more foods rich in fiber, one not entirely pleasant moment appears - an increase in the amount of carbohydrates or fats and total calorie content. The fact is that fruits and dried fruits, for example, contain a lot of sugars in addition to dietary fiber, and fats in nuts.

In the same apples, in addition to pectin and fiber, there are 10 g of sugars for every 100 g of weight, in prunes - 38 g of sugar. The average carbohydrate norm for a person is 250-450 g (depending on weight and physical activity). The situation is the same with nuts and seeds - you can go over the fats, the norm of which is approximately 40-50 g per day.

I tried to create a daily meal plan for the day, from the most regular products, so as to more or less bring it closer to the norm. Honestly, it's not that easy! Do not judge strictly, an approximate option for a day, which should be divided into 5-6 meals:

• 120 g (5-6 slices) rye bread,
• 200 g cottage cheese 5%,
• 200 g boiled long grain rice,
• 200g boiled pasta,
• 100 g boiled chicken fillet,
• 200 g baked pink salmon without oil,
• 200 g fresh cucumber(1 cucumber),
• 150 g fresh tomato(1 small),
• 10 g vegetable oil (tablespoon),
• 100 g tangerine (2 small ones),
• 500 g apples (2 large or 3 medium),
• 60 g sugar (10 teaspoons for tea or coffee),
• 20 pieces (20 g) almonds.

Total: 130 g of protein, 44.6 g of fat, 275 g of carbohydrates, of which 39 g of dietary fiber, a total of 2054 kcal. Designed for a person with an energy requirement of 2000 calories (+/- 50), doing recreational strength training 3 times a week, and not trying to lose weight. Can be replaced vegetable oil creamy, adding it to the side dish, then you will have to eat the vegetables raw so as not to overdo it with fats and calories.

Diet option: remove all apples from the above list, add a plate of boiled lentils (200 g) and get: 140 g of proteins, 43 g of fat, 210 g of carbohydrates, of which 39 g of dietary fiber, a total of 1811 kcal - a more fitness option - a slight deficit calories and fewer carbs will help you lose some fat.

Another diet option: we completely remove sugar, replace it with 100 g of prunes (1 piece without pits weighs 8-10 g), then the hated lentils can be replaced with a portion of 300 g of potatoes baked in spices (without oil or with a drop of oil). We get: 134 g of proteins, 44 g of fats, 224 g of carbohydrates, of which 38.6 g of dietary fiber, a total of 1849 kcal.

Sometimes there are times when there is no desire or opportunity to eat vegetables and fruits. Most often, this is in the process of losing weight. Here carbohydrates (sometimes fats) are cut. And they cut it very much - less than 100 g per day. But then the intake of dietary fiber decreases very sharply, literally down to 2-4 g. This threatens a serious disruption of the regularity of “stool”. In such cases, special products with a high fiber content come to the rescue: wheat, oat, rye bran (25-55 g of fiber), flaxseed flour (25 g of fiber), soy flour (14 g of fiber).

But, perhaps, each of these products should be devoted to a separate article...

Why do we need fiber so much, as doctors say? How is it useful? And where can I get it? Answers to these and other questions in our article!

Of course, each of us knows that foods rich in fiber play a big role in the functioning of our body. Let's take a closer look at the beneficial properties of this complex carbohydrate and find out which foods contain fiber.

About fiber-rich foods

There are two forms of fiber: soluble and insoluble. Soluble fiber, as the name suggests, dissolves in water. It binds bile acids and removes them from the small intestine.

Excess cholesterol enters the liver in the form of bile acids. These acids are then transported to the small intestine, where they are involved in lipid digestion. Bile acids also have great value to absorb these digested foods. The binding of bile acids, which occurs due to fiber, helps reduce cholesterol levels in the blood. Soluble fiber is also known to help regulate blood sugar levels.

Insoluble fiber does not dissolve in water; these are so-called coarse fibers. Although they are insoluble, they are able to absorb water, causing the fibers to expand in volume. This filler will help clear the gastrointestinal tract of waste. By regularly consuming such fibers, the amount of time that digested food remains in the intestines is reduced. This keeps the body from absorbing sugar and starch in the intestines.

Insoluble fiber is what makes you feel full after eating fiber-rich foods. This is a huge plus for your diet, because you have the desire to eat less often and you eat less. You get fewer calories and at the same time you don't feel hungry.

Insoluble fiber is difficult to digest, so when it reaches end point digestive process, they remain not completely processed. It is for this reason that insoluble fiber makes up the majority of your stool.

Since coarse fiber is only partially digested, calories from the undigested portion of the fiber are not absorbed. Reducing calories and reducing cholesterol levels in the blood give us the right to say that fiber can be considered as a product that promotes weight/fat loss.

What foods contain fiber?

The best source of fiber is from unprocessed plant foods, as they also provide all the essential minerals and nutrients. If you consume enough fiber-rich foods, there is no need to take a fiber supplement.

To increase your fiber intake, add fiber-rich foods to your diet:

• fresh fruits: apples, fresh plums, prunes, pears, oranges, grapefruits, bananas, lemons, apricots (fresh and dried), peaches, strawberries, all dried fruits.
• fresh vegetables: parsley, peas, cilantro, dill, lettuce, zucchini, cabbage, pumpkin, carrots, celery, beets, cucumbers, tomatoes.
• nuts and seeds: walnuts, almonds, hazelnuts, peanuts, white seeds. For better absorption, consume them with green vegetables.
• bread with the addition of whole grains, sprouted grains, bran, corn and buckwheat groats, oatmeal.

Try adding it to your salads and ready meals 1 tsp bran. This habit will allow you to consume enough dietary fiber. Don't forget about foods rich in fiber: eat at least 200 g of fresh fruits and vegetables every day, and be sure to include whole grains in your diet.

Proper consumption of fiber

Excess fiber also has its own negative consequences. Eating a lot of dietary fiber can cause bloating. This particular carbohydrate reduces the absorption of nutrients needed by athletes dieting to gain muscle mass.

The daily dose is best consumed in several doses:

• 5 g at breakfast - porridge or muesli;
• 10-15 g for lunch - legumes or brown rice, fruits;
• from 10 to 15 g at dinner - avocado, green vegetables.

Menu may vary. The main thing is to follow the recommended amount of at least 20 grams per day.

High Fiber Foods Chart

In these tables, the average daily requirement for fiber is assumed to be 30 g. The “Percentage of daily requirement” column shows the percentage of 100 grams of product that satisfies a person’s daily need for fiber.

Fiber content in cereals, grain products and legumes			Fiber content in vegetables and herbs
Product name	Fiber content per 100g	Percentage of daily requirement	Product name	Fiber content per 100g	Percentage of daily requirement
Wheat bran	43.6 g	145%	Horseradish (root)	7.3 g	24%
Rye (grain)	16.4 g	55%	Parsnip (root)	4.5 g	15%
Oat bran	15.4 g	51%	Jerusalem artichoke	4.5 g	15%
Barley (grain)	14.5 g	48%	Brussels sprouts	4.2 g	14%
Buckwheat (grain)	14 g	47%	Dandelion leaves (greens)	3.5 g	12%
Soybean (grain)	13.5 g	45%	Parsley (root)	3.2 g	11%
Rye wallpaper flour	13.3 g	44%	Rhubarb (greens)	3.2 g	11%
Buckwheat (prodel)	12.5 g	42%	Onion	3 g	10%
Peeled rye flour	12.4 g	41%	Celery (root)	3.1 g	10%
Beans (grain)	12.4 g	41%	Broccoli	2.6 g	9%
Oats (grain)	12 g	40%	Cilantro (greens)	2.8 g	9%
Buckwheat (kernel)	11.3 g	38%	Dill (greens)	2.8 g	9%
Wheat (grain, durum)	11.3 g	38%	Eggplant	2.5 g	8%
Lentils (grain)	11.5 g	38%	Carrot	2.4 g	8%
Mash	11.1 g	37%	Beet	2.5 g	8%
Peas (shelled)	10.7 g	36%	Swede	2.2 g	7%
Seeded rye flour	10.8 g	36%	Ginger (root)	2 g	7%
Wheat (grain, soft variety)	10.8 g	36%	White cabbage	2 g	7%
Buckwheat flour	10 g	33%	Cauliflower	2.1 g	7%
Chickpeas	9.9 g	33%	Leek	2.2 g	7%
Rice (grain)	9.7 g	32%	Parsley (greens)	2.1 g	7%
Wheat flour	9.3 g	31%	Black radish	2.1 g	7%
Oatmeal	8 g	27%	Pumpkin	2 g	7%
Barley groats	8.1 g	27%	Kohlrabi cabbage	1.7 g	6%
Pearl barley	7.8 g	26%	Red cabbage	1.9 g	6%
Wheat flour 2 grades	6.7 g	22%	Sweet pepper (Bulgarian)	1.9 g	6%
Oat flakes "Hercules"	6 g	20%	Turnip	1.9 g	6%
Green peas (fresh)	5.5 g	18%	Celery (greens)	1.8 g	6%
Pasta made from 1st grade flour	5.1 g	17%	Basil (greens)	1.6 g	5%
Corn grits	4.8 g	16%	Potato	1.4 g	5%
Oat flour (oatmeal)	4.8 g	16%	Pomodoro (tomato)	1.4 g	5%
Wheat flour 1st grade	4.9 g	16%	Radish	1.6 g	5%
Wheat groats	4.6 g	15%	Asparagus (greens)	1.5 g	5%
Corn flour	4.4 g	15%	Garlic	1.5 g	5%
Oat flour	4.5 g	15%	Chinese cabbage	1.2 g	4%
Semolina	3.6 g	12%	Watercress (greens)	1.1 g	4%
Millet groats (polished)	3.6 g	12%	Green onion (feather)	1.2 g	4%
Premium flour pasta	3.7 g	12%	Lettuce (greens)	1.2 g	4%
Premium wheat flour	3.5 g	12%	Spinach (greens)	1.3 g	4%
Beans (green beans)	3.4 g	11%	Sorrel (greens)	1.2 g	4%
Rice groats	3 g	10%	Zucchini	1 g	3%
Sweet corn	2.7 g	9%	Cucumber	1 g	3%
Rice flour	2.3 g	8%	Savoy cabbage	0.5 g	2%
-	-	-	Sea kale	0.6 g	2%

Fiber content in fruits, dried fruits and berries			Fiber Content of Nuts and Seeds
Product name	Fiber content per 100g	Percentage of daily requirement	Product name	Fiber content per 100g	Percentage of daily requirement
Dried figs	18.2 g	61%	Pistachios	10.6 g	35%
Dried apricots	18 g	60%	Peanut	8.1 g	27%
Dried apricots	17.6 g	59%	Almond	7 g	23%
Dried peach	14.9 g	50%	Walnut	6.1 g	20%
Dried apples	14.9 g	50%	Hazelnut	6 g	20%
Rose hip	10.8 g	36%	Sesame	5.6 g	19%
Raisin	9.6 g	32%	Sunflower seeds (seeds)	5 g	17%
Prunes	9 g	30%	Pine nut	3.7 g	12%
Avocado	6.7 g	22%	Cashew	2 g	7%
Cloudberry	6.3 g	21%
Feijoa	6.4 g	21%
Dried pear	6 g	20%
Dates	6 g	20%
Red rowan	5.4 g	18%
Black currant	4.8 g	16%
Rowan chokeberry	4.1 g	14%
Durian	3.8 g	13%
Kiwi	3.8 g	13%
Quince	3.6 g	12%
Raspberry	3.7 g	12%
Cranberry	3.3 g	11%
Gooseberry	3.4 g	11%
White currant	3.4 g	11%
Red currant	3.4 g	11%
Blackberry	2.9 g	10%
Blueberry	3.1 g	10%
Pear	2.8 g	9%
Cowberry	2.5 g	8%
Blueberry	2.5 g	8%
Fresh figs	2.5 g	8%
Apricot	2.1 g	7%
Orange	2.2 g	7%
Strawberries	2.2 g	7%
Lemon	2 g	7%
Sea ​​buckthorn	2 g	7%
Peach	2.1 g	7%
Cherry plum	1.8 g	6%
Banana	1.7 g	6%
Cherry	1.8 g	6%
Grapefruit	1.8 g	6%
Mandarin	1.9 g	6%
Nectarine	1.7 g	6%
Papaya	1.7 g	6%
Apples	1.8 g	6%
Grape	1.6 g	5%
Mango	1.6 g	5%
Plum	1.5 g	5%
Persimmon	1.6 g	5%
Pineapple	1.2 g	4%
Cherries	1.1 g	4%
Pomegranate	0.9 g	3%
Melon	0.9 g	3%
Pomelo	1 g	3%
Watermelon	0.4 g	1%

From our article you learned about the main properties of fiber and about foods rich in fiber. Fiber also