Fiber: Which Foods Contain It? TOP List

How many grams of fiber do you need per day?

Lignin. Found in large quantities in bran, strawberries and various cereals. Surprisingly, the longer a food is left on, the more lignin is generated. Insoluble fiber binds to bile, which inhibits the absorption of cholesterol, protects the inner wall of the intestine from toxic components.

How many grams of fiber do you need per day?

Lignin. Found in large quantities in bran, strawberries and various cereals. Surprisingly, the longer the food is left, the more lignin is formed in it. Insoluble fiber binds to bile, which inhibits the absorption of cholesterol, protects the inner wall of the intestine from toxic components.

How many grams of fiber do you need per day?

It is a mistake to believe that high-fiber foods can be eaten uncontrollably or in large quantities. The recommended doses of plant fibers, which bring certain benefits to the body, have been determined. The amount of fiber depends on gender and age.

Daily dose for men:

• Under 50 - 38 g.
• Over 50 years old - 30 g.

Daily dose for women:

• Up to 50 years old - 25 g.
• Over 50 years old - 21

To provide the body with the necessary fiber, it is enough to eat a small portion of porridge, a couple of fruits, a small bowl of vegetable salad every day. There is an opinion of nutritionists that bread should be eliminated from the diet. This is not true - it is important to pay attention to the type of bread. It is better to dwell on products made from coarse flour. Such bread stimulates the intestines and does not contribute to the appearance of extra pounds.

On average, for every 1000 calories, there should be 14 to 20 grams of vegetable fiber.

When do you need more / less fiber?

The body needs more plant fiber in a number of conditions:

• During pregnancy. Carrying a baby requires an increase in the amount of food servings, and therefore plant fiber.
• With age. The maximum fiber consumption occurs during the period of greatest activity - from 14 to 50 years. With the advent of maturity, the need for fiber decreases by 5-10 units.
• Vitamin deficiency, anemia of any origin. Fiber cleanses the intestinal wall, making it easier to absorb vitamins.
• Insufficiently active work of the stomach and intestines. The action of plant fibers stimulates physiological processes in the digestive tract.
• Excess weight. Getting rid of extra pounds occurs as a result of the normalization of digestive functions.

Fiber should be reduced in some cases:

• In the acute period of inflammatory diseases of the stomach, pancreas.
• With dysbiosis.
• With flatulence.

The benefits of fiber for the human body

Medical research has shown that eating fiber significantly improves quality and longevity. Observational results suggest that plant fibers are an excellent way to prevent type II diabetes, hypertension, heart disease, obesity and digestive problems.

Diabetes protection

The introduction of fiber into the daily diet prevents drops in sugar levels after foods high in carbohydrates. It is generally accepted that foods that are high in fiber have a low glycemic index. This is not entirely true - this quality is inherent only in soluble fibers with a pronounced viscosity. It is the viscous, soluble fiber of fiber that helps curb the spikes in blood sugar after eating carbohydrates ^[1].

A recent study, published in 2019, showed that diabetic patients who took 38 grams of fiber daily for six months independently lowered blood sugar by 28% ^[2].

For the health of the heart and blood vessels

Protects against ischemia of the heart. Several studies at different times have shown that high fiber portions significantly minimize the likelihood of cardiovascular disease. Harvard scientists set up an experiment involving 40,000 male medical workers. In this large-scale study, it was found that a large amount of fiber obtained gives up to 40% reduction in the risk of coronary heart disease ^[3].

A similar study at Harvard was conducted with the participation of nurses. The results turned out to be as similar as possible ^[4].

Reduces the risk of a second heart attack. Fiber fibers have anti-inflammatory properties that protect the heart. The firming effect has been proven in one of the studies. For the nine years following a heart attack, patients received large amounts of fiber every day. It was found that the risk of death is reduced by 25% due to cereal dietary fiber ^[5].

Reduces cholesterol levels. Even a small amount of soluble fiber - 2 to 10 grams per day - can lower total cholesterol parameters by 1.7 mg / dL. "Bad" cholesterol is reduced by 2.2 mg / dL. These data were confirmed by 67 independent studies ^[6].

Experimentally, it was possible to find out that the most pronounced ability to lower cholesterol is possessed by fiber from persimmon pulp ^[7].

Reduces blood pressure. A 25% increase in fiber intake within 6 months showed a 15% decrease in systolic blood pressure.

For the intestines

It is an irrefutable fact that fiber reduces the likelihood of developing colorectal cancer. In the United States, a study was conducted for four years to prevent the occurrence of polyps. The results showed that eating high amounts of fiber reduced the risk of colorectal cancer by 35%. Scientists have shown that the likelihood of reducing cancer is due to the property of fiber to move the food bolus faster through the gastrointestinal tract. Fast passage helps to qualitatively remove undigested food debris, does not allow potential carcinogens to be absorbed through the mucous membrane.

Regular intake of fiber into the body stimulates the production of a special compound - butyrate. It is formed by the breakdown of plant fibers by bacteria in the lower colon. Butyrate prevents the formation of neoplasms in the colon and rectum, suppresses inflammatory processes, which increase the risk of developing colorectal cancer by almost 500 times ^[8], ^[9].

Reduces the risk of diverticular disease. One long-term study involving men has shown that long-term consumption of insoluble dietary fiber can reduce the likelihood of diverticular pathology by up to 40% ^[10].

The benefits of fiber for women

Fiber reduces the risk of breast cancer, especially when young women eat a diet rich in fiber. The ability of plant fibers to reduce the risk of developing malignant tumors in the mammary glands has been known for a long time. This is due to the binding of fiber to estrogen. A recent Harvard experiment showed that daily consumption of an additional 10 g of dietary fiber in adolescent girls and young girls reduces the risk of breast cancer by 13 to 50% ^[11].

Eating a lot of fiber during pregnancy helps protect your baby from asthma. The anti-inflammatory properties of plant fibers, as well as butyrate, facilitate pregnancy. One of the latest studies has shown that women who took a lot of healthy plant fibers during pregnancy give birth to children who are not prone to respiratory diseases and bronchial asthma ^[12].

Fiber for constipation

Most people know that adding fiber to their diet can help relieve constipation. Plant fibers absorb fluid, which increases the volume of stool and facilitates its passage through the intestines.

If you decide to use fiber to solve the problem of constipation, carefully consider the choice. Depending on the type of fiber, the opposite, strengthening effect may develop.

The fibers that help absorb water act as a laxative. Fiber, which increases the dry weight of stool, without pronounced absorption of water, causes constipation. A pronounced softening effect is provided by soluble fibers, which do not lend themselves to fermentation of the intestinal microflora and form a gel.

Oat and wheat bran have a more active effect than the fiber found in vegetables and fruits. Sorbitol is a type of fiber that has a laxative effect due to the absorption of water into the large intestine. The record holder for sorbitol content is prunes.

Recipe for constipation. To prepare the cleansing mixture, you need to take: 200 g of prunes, raisins, dried apricots, and figs, as well as 100 g of dry senna leaves, and 1 glass of honey.

Senna leaves are poured with a glass of hot water, mixed thoroughly and left to swell. Prunes, raisins, dried apricots, figs are twisted in a meat grinder. The resulting mixture is mixed with senna leaves and honey. The mass is thoroughly mixed, transferred to jars and stored in the refrigerator.

The composition is taken within three weeks, 1 tablespoon before bedtime. In the morning, there is a gentle bowel movement. The laxative mixture is recommended for people suffering from constipation, hemorrhoids, as well as who want to cleanse the small and large intestines of toxins, mucus and feces.

[Video] Video recipe for this mixture:

Other beneficial properties

Facilitates breathing, reduces the risk of lung cancer. Plant fibers not only improve the intestinal microflora. Due to its ability to influence inflammatory processes, fiber improves the condition of the lung tissue, facilitates breathing, and protects the lungs from chronic obstructive disease ^[13].

Helps fall asleep faster and sleep better. Observations have shown that 30% of adults suffer from chronic sleep deprivation. A medical study published in the Journal of Clinical Sleep Medicine found that sleep quality was dependent on food. Compliance with a diet with the use of foods rich in fiber, but with a minimum content of saturated fat and sugar, speeds up the process of falling asleep, prolongs the phase of deep sleep ^[14].

Body signals about fiber deficiency in the diet

1. Drowsiness after eating. Eating heavy, high-fat, fiber-free foods causes weakness and drowsiness. This is due to the fact that without fiber, it is impossible to maintain normal sugar levels. Its deficiency causes a rapid breakdown of sugar, which leads to feelings of lethargy, fatigue.
2. Constipation. Stool retention is the main symptom of a lack of plant fiber in the daily diet.
3. High cholesterol. High cholesterol levels are one of the symptoms of insufficient intake of fiber in the body.
4. Feeling hungry after eating. Dietary fiber quickly absorbs moisture, which contributes to the swelling of the food bolus and maintains a feeling of fullness.
5. Increase in body weight. Fiber fibers swelling from moisture occupy the entire stomach cavity. Eating foods high in fiber leads to a prolonged feeling of fullness, which prevents overeating and gaining extra pounds.
6. High blood sugar. With diabetes mellitus, the balance of glucose in the blood is disturbed. It is important for the patient to provide himself with a sufficient amount of fiber. It controls the absorption of sugar from the small intestine into the plasma.
7. Feeling bloated. Lack of dietary fiber causes gas and, as a result, bloating. Fiber stimulates the normal functioning of the digestive system, the free passage of food through all parts of the intestine without accompanying problems.

What foods have the most fiber?

For the daily rate of fiber, the average figure is taken - 30 g.

TOP-12 foods with the highest fiber content

A photo	Product:	Kcal:	Fiber (per 100 g)	Percentage of fiber from the daily value%
	Corn bran	224 Kcal	79 g	263%
	Wheat bran	216 Kcal	42.8 g	142%
	Chia seeds	486 Kcal	34.4 g	114%
	Flax seeds	534 Kcal	27.2 g	91%
	Red beans	333 Kcal	24.9 g	83%
	Rye bread	366 Kcal	16.5 g	55%
	Pearl barley	352 Kcal	15.6 g	52%
	Popcorn	382 Kcal	15,1 g	50%
	Almond	575 Kcal	12.2 g	40%
	Sunflower seeds	578 Kcal	11,1 g	37%
	Dark chocolate (more than 70% cocoa)	598 Kcal	10.9 g	36%
	Oatmeal and buckwheat	389/346 Kcal	10,3 g	34%

Full list (350+) ➤

Which fruits, berries and dried fruits are high in fiber?

Fresh fruits

All data are indicated per 100 g of fresh fruit.

A photo	Product:	Kcal:	Fiber (per 100 g)	Percentage of fiber from the daily value%
	Passion fruit	97 Kcal	10.4 g	35%
	Avocado	160 Kcal	6,7 g	22%
	Raspberry	52 Kcal	6.5 g	22%
	Blackberry	43 Kcal	5.3 g	18%
	Pear	57 Kcal	3.1 g	ten%

Complete list of fruits and vegetables ➤

Dried fruits

A photo	Product:	Kcal:	Fiber (per 100 g)	Percentage of fiber from the daily value%
	Bananas (dried)	346 Kcal	9.9 g	33%
	Figs (dried)	253 Kcal	9.8 g	33%
	Dates	282 Kcal	8.0 g	27%
	Dried apricots	241 Kcal	7.3 g	24%
	Prunes	256 Kcal	7.1 g	24%

Which vegetables are high in fiber?

A photo	Product:	Kcal:	Fiber (per 100 g)	Percentage of fiber from the daily value%
	Artichoke (fresh)	47 Kcal	5.4 g	18%
	Green peas (canned)	69 Kcal	4.1 g	fourteen%
	Broccoli (boiled)	35 Kcal	3.3 g	eleven%
	Fried potato	265 Kcal	3.2 g	eleven%
	Eggplant (fresh)	25 Kcal	3.0 g	ten%

Complete list of fruits and vegetables ➤

Why is flaxseed fiber unique?

It has been found that one spoonful of flaxseed contains 3 grams of plant fiber. This is approximately 10% of the required daily fiber. In flax seeds, soluble (20-40%) and insoluble (60-80%) fibers are found. Both types of fiber increase the volume of stool in the large intestine and facilitate their regular excretion. This is an excellent prevention of constipation. The use of flax seeds is recommended for people with irritable bowel syndrome, diverticular disease.

The double action of flaxseed fiber has the most important properties for the body - to slow down the digestion of food, to regulate glucose levels. At the same time, cholesterol levels decrease.

Read More: 10 Benefits Of Flax Seeds, How To Take Them?

What if I am low in fiber?

You should analyze your diet and introduce foods high in fiber into it. If you cannot fill the deficit with food, you need to pay attention to pharmacy drugs or food additives. Fiber is introduced into the daily diet gradually, starting from a few grams per day. Eating large amounts of fiber can immediately lead to negative consequences - intestinal colic, bloating, diarrhea.

To avoid unpleasant stomach symptoms, it is important to drink enough water. The greater the amount of fiber, the more fluid must enter the body.

Which fiber is better to buy?

Pharmacies, supermarkets, health food stores offer a wide variety of dietary fiber. Product types differ in composition and cost. The price of fiber can range from 100 rubles to several thousand, depending on the manufacturer, weight and composition of the product. The budget options include wheat fiber, while the more expensive options include nutritional cocktails fortified with vitamins, food supplements with fruit pieces. Among the presented fiber, you can find one that will be effective for losing weight, for strengthening hair and nails, and improving skin health.

There are two types of fiber on sale:

• Powdered. Shredded bran is often combined with a berry, fruit, or herbal component. Before use, the fiber powder is dissolved in water, yogurt or kefir. It is useful to add the product to first courses, side dishes and salads.
• In tablet form. Taking fiber pills is convenient anytime, anywhere. They do not need to be dissolved beforehand. It is enough to drink the tablet with enough water. Plant fibers do not lose their function, they easily enter the gastrointestinal tract.

TOP of the best manufacturers of powdered fiber

1. Siberian fiber. A powdery product containing a herbal component (dandelion root, nettle, chicory), plant extracts, chopped berries and fruits (apples, rose hips, cranberries, lingonberries, blueberries), cereals. It is enough to take 2 tablespoons per day.
2. Fiber "Compass of Health". Represents catfish coarsely ground powder based on wheat bran. Contains buckthorn. It is recommended to take 1-2 tablespoons every day.
3. Fiber Nutriel five. The powder consists exclusively of beet fiber. The product does not contain gluten, preservatives, sugar. The course of fiber contributes to the normalization of weight, improves the quality of the intestinal microflora, stimulates the intestines, activates the metabolism. It is an excellent remedy for the prevention of colitis.
4. Linseed fiber Dr Dias. Highly soluble powder containing wheat and flax seed shells, crushed apples, blueberries, burdock root. When in contact with liquid, fruits float, swell, which makes them easier to chew and digest.

The best representative of fiber in capsules is "Psyllium" from Solgar. Natural dietary supplement of premium class, characterized by a high-quality natural composition. The product contains magnesium stearate, plantain leaf powder. The active ingredients stimulate intestinal peristalsis, remove toxins, and facilitate the process of weight loss.

[Video] What's the best fiber? Its effect on insulin, cholesterol, blood pressure and constipation:

Instructions for use

If you choose powdered fiber, there are certain rules for taking it:

• Start with half a teaspoon. The dosage is gradually increased.
• The maximum dose is 2 tablespoons per day. It can be divided into 2-3 doses, which will help prevent the occurrence of unpleasant symptoms.
• It is best to take fiber 30 minutes before meals. The powder is added to juice, kefir or yogurt.
• Drink enough water between fiber meals.

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

Regular fiber intake ensures health and a perfect figure. Introducing only 5 additional grams of fiber into the diet prevents the formation of extra centimeters at the waist in the form of fatty deposits.

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

A similar experiment was conducted at Harvard. For 12 years, women were offered 8 grams of fiber more than the daily requirement. As a result, the subjects received 150 calories less and lost 3.5 kg in weight. The group of women who took 3 grams less fiber experienced weight gain. On average, each of the participants gained about 9 kg.

The impressive effect of eating fiber is easy to explain:

• She keeps the feeling of satiety for a long time.
• Reduces insulin levels, which affects appetite.
• Requires more energy consumption for digestion, assimilation.
• It is low in calories to help you maintain your optimal weight naturally.

The expected weight loss outcome is related to the fiber type. Some insoluble fiber 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 is composed of insoluble (58%) and soluble (42%) fiber. About 36% of the soluble fiber is beta-glucan. This substance provides a slimy, creamy texture to the product.
2. Barley. Whole grains control appetite, help normalize blood glucose levels, which is important in diabetes.
3. Black beans. The leader among legumes in terms of soluble fiber concentration. Next, you can add dark blue and red beans.
4. Lentils. In addition to high-quality soluble fiber, it contains a lot of protein - the main building block of all cells in the body.
5. Flax seed. You can use both whole seeds and ground. Crushed flaxseed, when stirred in water, forms a slimy liquid.
6. Avocado - contains soluble and insoluble fiber, valuable fatty acids.
7. Sweet potato. One medium tuber contains at least 4 grams of fiber, of which almost half is soluble fiber.
8. Broccoli. 100 grams of the product contains about 2.6 g of dietary fiber. Soluble is about 50% of the total fiber.
9. Turnip. Rich in soluble dietary fiber.
10. Pear. The predominant part of soluble fiber is pectin. The average fruit contains approximately 5.5 grams of fiber, of which 29% is soluble fiber.
11. Fig. Useful fresh and dry. The soluble fiber of figs 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 have 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% are soluble.

Should I drink fiber at night?

Eating fiber before bed has no effect on weight loss. An evening reception helps to normalize bowel function, makes it easier to fall asleep. Decreased bowel tone (sluggish bowel) negatively affects the health of all internal organs. The best solution for restoring motility 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.

The use of fiber at night helps to fall asleep faster, 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 add fiber to your diet, then your daily diet should consist of:

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

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

To get the required 32 grams of fiber, the dietary menu should be as follows:

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

For the full effect of fiber, weight loss, you must drink enough water throughout the day - one glass every 2-3 hours.

Does the juice contain fiber?

It is believed that cold-pressed juice obtained from vegetables is an excellent option for the intake of a sufficient amount of vegetable elements into the body. This is partly true. Juice is a storehouse of valuable trace elements, vitamins and nutrients. However, there is no fiber in juices. Cold-pressed beverages contain carbohydrates, most of which are sugar. Of course, vegetable juices have less sugar than fruit juices, but they also have much less fiber than fresh vegetables.

Of course, about 10% of the fiber gets into the juice made on a centrifugal juicer, but this is extremely small.

Tips and tricks for eating fiber

• Increase the amount of fiber gradually until you get the required daily dose. Combine this process with gradually increasing the amount of water you need to drink throughout the day.
• Prefer raw vegetables and fruits. Long-term heat treatment destroys more than half of the valuable plant fibers. Food is best prepared by light frying or braising.
• Eat fresh fruit, not fruit juices.
• For breakfast, cook a high-fiber porridge. One serving of cereal will provide the body with at least 5 grams of fiber.
• Combine porridge with fresh fruit to increase your fiber intake by 1 to 2 grams.
• Add legumes to your diet regularly.
• Choose whole grains. Use brown rice and whole grains instead of white rice, bread, and pasta.
• Eat fresh fruit instead of flour for dessert.
• Increase the amount of vegetables and fruits. Eat them with your main meals and as snacks.

When can fiber be harmful?

At the heart of any diet is a balance of foods. Excess fiber in the diet can lead to undesirable consequences:

• Impaired assimilation of fats, which will lead to malabsorption of fat-soluble vitamins A, D.
• Difficulty assimilating vitamin B12, which is important for the functioning of the central nervous system, and minerals - iron, magnesium, calcium, zinc.
• Dehydration of the body due to the active absorption of water by plant fibers. This happens if the recommended drinking regime is not followed.

A person who introduces a lot of fiber into the diet cannot count on a cure for all diseases of the digestive system. Plant fibers are good for the body, relieve some symptoms, but cannot solve all problems. Based on this, it should be understood that it is better to consult a doctor before starting taking fiber.

It is important to remember that there are contraindications to taking fiber:

• Enterocolitis.
• Stomach ulcer.
• Infectious diseases.
• Chronic inflammation of the gastric mucosa of unknown origin.

The author of the article: Kuzmina Vera Valerievna | Endocrinologist, nutritionist

Education: Diploma of the Russian State Medical University named after NI Pirogov with a degree in General Medicine (2004). Residency at Moscow State University of Medicine and Dentistry, diploma in Endocrinology (2006).