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2023 Author: Malcolm Clapton | [email protected]. Last modified: 2023-05-22 06:26
Stock up on popcorn, beans, and raspberries.
What is fiber and why is it needed
Dietary fiber: Essential for a healthy diet is a type of plant-based dietary fiber. This food component has a peculiarity: we can eat it, but we cannot digest About the role of dietary fiber in nutrition. As a result, the fiber passes through the gastrointestinal tract. But along the way he does a lot of useful things:
- acts as a breeding ground for bacteria in the intestine;
- helps to lower the level of "bad" cholesterol;
- helps control blood sugar;
- absorbs and removes digestive by-products and excess fluid (prevention of diarrhea);
- improves intestinal motility, due to which softer stools are formed (prevention of constipation);
- reduces the risk of developing diseases such as hemorrhoids, diverticulitis and colorectal cancer.
In general, doctors are categorical: coarse dietary fiber should be present in the diet of every person.
To stay healthy, men need up to 38 grams of fiber a day. Dietary fiber: Essential for a healthy diet, women up to 25 grams.
We've put together a list of 19 High-Fiber Foods - Some May Surprise You! that easily, simply 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 g of raw oat bran contains about 15 g of healthy dietary fiber, or about half the daily value of Oat bran, raw. And that's a plus. Minus: you don't eat a lot of bran.
They are recommended to be added to kefir and yogurt, sprinkled with salads, and cook muffins. But in each such recipe, we are talking about 1-2 tablespoons of bran, that is, about a mass of no more than 10 g.
However, bran can also be used as an independent dish - for example, by steaming them with hot water. Dietary fiber will absorb liquid, swell, and increase in volume. As a result, 100 g of cooked bran will provide you with 2.6 g of Oat bran, cooked.
2. Bulgur
There is even more fiber in cooked bulgur than in steamed bran - 4.5 Bulgur, cooked g per 100 g of porridge. At the same time, bulgur, unlike bran, can become an excellent basis for a full-fledged dish - for example, pilaf, risotto or a hearty salad.
3. Roasted sunflower seeds
From 100 grams of roasted and shelled sunflower seeds, you get an impressive 8, 6 Seeds, sunflower seed kernels, dried grams of fiber. Sunflower seeds are a great snack, and 100 g is eaten pretty quickly. They can also be added to salads and baked goods.
It is noteworthy that sunflower kernels are far from being the record holders for the content of dietary fiber among seeds. For example, in flax seeds, fiber is generally 27, 3 Seeds, flaxseed g per 100 g, that is, a dose comparable to the daily norm.
4. Pistachios
In 100 g of peeled pistachios - 10, 3 Nuts, pistachio nuts, raw g of fiber. In addition, these nuts are an excellent source of protein: the same 100 g contains up to half of its daily value.
5. Pears
100 g of pears contain Pears, raw [Includes USDA commodity food A435], about 3 g of fiber. This is not much, but the pear is tasty and easy to add to the diet. The fruit can be eaten as a snack, added to salads, or used in desserts. The main thing is not to remove the peel from the pear: it is in it that the lion's share of fiber is concentrated.
6. Apples
100 g of apple will provide you with 2.5 g of dietary fiber, raw, with skin. Moreover, as in the case of pears, the most fiber in the peel, so apples are best eaten unpeeled.
7. Beans
In 100 g of raw black beans, there is even more fiber than in raw bran - 15, 2 Beans, black, mature seeds, raw g. During cooking, some of it is lost, and the finished beans contain 8, 7 Beans, black, mature seeds, cooked, boiled, without salt g dietary fiber per 100 g.
Legumes are easy to incorporate into your diet. They are delicious and can serve as a stand-alone dish or a side dish, or as a nutritious addition to vegetable soups and salads.
8. Prunes
100 g of the pulp of these dried fruits contains 7, 1 Plums, dried (prunes), uncooked g of fiber. And also prunes are a valuable source of vitamin K, which is responsible for blood clotting, vascular strength and bone growth. It is enough to eat only 150 g to get the daily vitamin norm.
9. Popcorn
This type of fast food is also very high in fiber: 14.5 Snacks, popcorn, air-popped grams of dietary fiber per 100 grams of popcorn. To get the most out of your snack, choose options without sweet icing or salty spices.
10. Avocado
Let's keep it short: about 10 Avocados, raw, all commercial varieties of fiber per medium-sized fruit. Or, in terms of standard numbers, 6, 7 g of dietary fiber per 100 g. Avocado-bran sandwiches should definitely be added to the diet.
11. Raspberry
Soft raspberries that melt in your mouth are difficult to suspect that they may be rich in coarse dietary fiber. However, meet: 6, 5 Raspberries, raw grams of fiber per 100 grams of fresh berries. And in all this richness, only 50 calories - a dream for those who seek to control weight.