Experts say that for proper digestion, a person needs to get 25-35 grams of fiber daily from food. Unfortunately, research shows that most people have far less of it in their diets. And this negatively affects health - after all, fiber helps the gastrointestinal tract, normalizes the microflora and, thus, protects against dysbiosis. Fiber is a powerful sorbent that promotes the elimination of toxins and excess fats from the body, preventing cardiovascular and oncological diseases. Knowing the amount of fiber in certain foods, it is easy to adjust your daily diet.
Instructions
Step 1
Fruits and juices with pulp
For comparison, a glass of orange juice contains 0.4 grams of fiber, and a small fresh orange contains 2.5 grams. Therefore, it is better to use fruits in their natural form, and choose fruit juices with pulp.
Step 2
Brussels sprouts
Funny little heads of Brussels sprouts are a storehouse of fiber: 3 grams per 100 grams of cabbage. Of course, this product is not for everybody, but if you experiment with culinary recipes, you can always find a suitable option for yourself - with creamy sauce, with cheese, as part of a soup, in a meat stew, etc.
Step 3
Jacket potatoes
Potatoes are a very healthy product. 150 grams of peeled potatoes contains 2.4 grams of fiber, and the same amount of potatoes in their skins contains 3.4 grams. “Village style” baked potatoes are a wonderful side dish and a delicious independent dish.
Step 4
Beans
The benefits of beans are undeniable. 100 grams of canned beans contains 4 grams of fiber. If you add a little garlic to such beans, the benefits of such a dish will become much higher.
Step 5
Berries
30 grams of berries - currants, strawberries, blueberries, raspberries, on average, contain 1 gram of fiber. It is worth adding a handful of berries to porridge or muesli for breakfast!
Step 6
Nuts
Snacking on nuts can provide a good serving of fiber. For example, in 25 grams of almonds (that's about a handful of nuts), its content is 2 grams.
Step 7
Spinach
It is very useful to use fresh spinach in salads: 100 grams contains 2 grams of fiber. for comparison: in the Iceberg salad - only 0.5 grams.
Step 8
Capers
Capers are a very spicy product, for an amateur. And if in pure form capers are not particularly pleasant to the taste, then in the composition of sauces and salads they can "sound" very brightly. One tablespoon of canned capers contains 1 gram of fiber.
