Foods rich in fiber

It is not worth the trouble, guessing that our appearance depends on what happens inside our body. It's not just the extra kilograms that are set aside due to malnutrition, but also in the skin, hair and nails. Especially, all these indicators affect the digestive system. To establish harmony in our gastrointestinal tract will help foods rich in fiber.

How does fiber work?

Fiber is found in plant foods: vegetables, fruits, legumes, cereals, nuts. The term itself means a part of a plant product that is excreted from the body without digesting. Fiber or dietary fiber works like a sponge. It swells from the liquid and with it captures various harmful (fermented) wastes of vital activity from the walls of the stomach and intestines. It is very important to consume a lot of liquid (2l per day), otherwise, it can not swell and constipation will occur. Consuming products rich in vegetable fiber, as well as daily intake of sufficient amounts of water, will save us from gastrointestinal disorders, indigestion, constipation, as well as from atherosclerosis, diabetes and cardiovascular diseases. After all, fiber contributes not only to excellent digestion, it binds fatty acids, lowers the level of sugar and cholesterol in the blood, and this is serious.

Consider a list of foods rich in fiber:

1. Berries are a combination of pleasant and useful. The record holder for the maintenance of cellulose in berries is raspberry and blackberries. Eating a glass of raspberries a day, you will provide yourself with not only fiber, but also antiseptic substances that will increase immunity and protect against various SARS and ARD.
2. Beans . Lentils and dark beans are a nutritious and useful product, consuming which, you will not have a need to complain about a hunger strike in connection with the consumption of products rich in coarse fiber. Prefer soups and salads from cooked beans and lentils.
3. Vegetables and fruits . The main carriers of dietary fiber are pears, apples, peaches, bananas. And as for vegetables, green peas, Brussels sprouts, broccoli, asparagus, carrots are the leaders here.
4. Nuts . Almonds, cashews, peanuts are worth adding to your daily diet. They are not only nutritious, but also useful polyunsaturated oils, micro- and macro elements and fiber. Add them to the porridge for breakfast.
5. Kasha - primarily from oat and wheat bran.
6. Whole-wheat bread and pasta . Particularly useful bread from rye flour, it satiates and activates the intestinal peristalsis.
7. Dried fruits - prunes, dried apricots, raisins, as well as figs will look great in the company of oat bran and nuts.

Fiber for pregnant and children

The benefits of foods rich in fiber for pregnant women and children should not be mentioned. Indeed, based on the fact that dietary fiber improves the work of the digestive tract, it is clear that during pregnancy, when constipation is not uncommon, it is worth consuming as much fiber as possible. And children from the very childhood to accustom, what products should be preferred, and which ones should be forgotten.

More than enough is said about what foods are rich in fiber. However, despite this, the amount of dietary fiber in our diet is still not enough. The daily norm for an adult is about 25 grams of fiber. Using our table, you can easily calculate how many fibers you consume. We recommend to hang the table on the refrigerator. So each time opening the door to get out a piece of cake, for example, we will not find it on our list and switch our attention to nuts and dried fruits. It's sweet, useful and with fiber!