The benefits of herbal products are obvious and undeniable. However, they talk a lot about the vitamins, macro- and microelements, amino acids present in them, and very little about fiber. Meanwhile, it is this substance that is called an indispensable tool for maintaining good health and a recipe for longevity. The topic is worth it to find out which foods contain fiber, and do not miss the opportunity to include them in your diet.
What is fiber
Fiber is a complex carbohydrate that contains non-starch polysaccharides, resistant starch and cellulose. In other words, fiber is a rather coarse part of the product that is practically not digested by the body. It can be thought of as rigid fibers woven together.
The maximum amount of fiber is contained in dense parts of plants - bridges between slices, peel, core, husk, stems. The fibers are often visible even to the naked eye.
It is customary to talk about two types of fiber - soluble and insoluble. The first includes pectins, resins, insulin. This type of fiber helps to stabilize blood sugar levels, stimulates the digestive system, and therefore more efficiently assimilates the nutrients contained in foods. Soluble fiber maintains acidity balance and prevents cardiovascular disease.
Insoluble fiber includes cellulose and lingin. These substances do not undergo decomposition in water, and, therefore, cause rapid satiety, give a long-lasting feeling of satiety, improve the overall permeability of the intestine, preventing congestion. Insoluble fiber serves as a good brush for the body, cleanses it, excluding diseases of the gastrointestinal tract and preventing the development of obesity.
Yes, fiber does not energize the human body, and yet its importance can hardly be overestimated. She is a necessary element of nutrition, on which the work of many systems of the body and human health in general depends. This is why it is so important to know which foods contain fiber.
Vegetables
Perhaps, it is about vegetables that is first thought about when it comes to fiber. And this is a completely correct opinion. A list of all the vegetables rich in natural dietary fiber could take more than one page. But there are clear champions among them. It:
- zucchini;
- carrot;
- pumpkin;
- beets;
- cabbage of all kinds;
- asparagus;
- spinach;
- leaf salad;
- parsley;
- cucumbers, etc.
All these are not just edible, but very tasty and quite affordable products. Many of them are the basis of all kinds of dishes, which means that it will not be difficult to include them in your daily diet.
Fruits
In fact, the richest source of plant fiber is fruits. They are known for their large amounts of pectin, which in turn is a reliable source of soluble fiber. In addition, virtually all fruits contain cellulose, an insoluble fiber that improves digestion. The leading positions here are occupied by:
- pears;
- apples;
- plums;
- all citrus fruits;
- apricots;
- bananas.
You should always remember about dried fruits, in which the amount of fiber is as high as possible. Dried apricots, apricots, prunes and raisins are especially useful in this regard.
Whole grains
All whole grains (cereals) and products from them, as well as bran and sprouted cereals are rich in soluble fiber, which helps to normalize blood cholesterol levels. The diet must contain whole grain bread and bran, sprouted grains as additives to salads, first and second courses. From cereals, you can give preference to oatmeal, buckwheat, corn.
Legumes
Eat peas, lentils, beans, and you will provide your body with both soluble and insoluble fiber. You don't need to eat them in kilograms, for example, a portion of lentils (150-200 g) contains about 16 g of fiber, and the daily allowance is 40 g (some nutritionists talk about 25 grams).
Nuts
Despite the relatively high calorie content, a small handful of nuts can provide the body with a daily dose of fiber. Its greatest amount is found in almonds, walnuts and hazelnuts, pistachios and peanuts.
