Dietetic fibers are essential nutrients needed for proper digestion of food, optimal functioning of the digestive tract and are important in maintaining long term satiety. Fiber deficiency can cause constipation, hemorrhoids and can increase cholesterol and blood glucose.However, excess fiber can cause intestinal obstruction, diarrhea or dehydration. People who increase fiber intake should ensure that they drink plenty of fluids (especially water).
Foods rich in fiber
- Bran (corn, wheat, rice, oats). Bran are rich in fiber, vitamin B6 and magnesium. Bran are found most frequently in business, but also in other types of products that contain whole grains. Crude corn bran dietary fiber offers more than any food – 85.6 g/100 g portion serving. Other types of bran content is oat bran – 12 g/28 g serving, wheat bran – 12 g/28 g serving and rice bran – 6 g/28 g serving.
- Herbs and spices. For dried herbs and spices are rich in vitamins and minerals that your body needs, you should add as many in your diet.
Put the paprika, chili powder in food composition prepared it at home. Of all the spices, cinnamon is one that stands out, with a high fiber content: 53 g per 100 g serving of service. Other condiments that contain fiber are: oregano, thyme, rosemary, coriander, cloves, basil, sage, fennel and finally, black pepper (another spice rich in fiber – 26.5 g/100 g).
- Cocoa powder and dark chocolate. Chocolate is known for its health benefits, especially if it’s dark chocolate. Cocoa, in addition to being high in fiber (33.2 g/100 g serving of service) is also a good source of iron and potassium.
Dark chocolate provides 16.5 g/100 g fiber / serving. Milk chocolate contains enough fiber not to exceed the amount of calories, so it is advisable to avoid this type of chocolate eating.
Linseed, sesame and sesame butter (tahini). Flaxseed and sesame are important sources of heart-healthy fats, and dietary fiber. Flax seeds provide 27.3 g fiber per 100g/serving. Sesame seeds provides about 14 grams of fiber per 100 g serving. Sesame butter (tahini) contains about 10 grams of fiber per serving of 100 g
- Edamame. Edamamele (dried soy beans) are perfect for a healthy snack. Opt for low-sodium edamame to get a normal blood pressure value. Edamamele provides up to 18 g of dietary fiber per 100 g serving. Cooked, they lose edamamele of fiber content – 5,2 g per 100 g serving portion.
- Nuts (almonds, pistachios, pecans). Nuts are a great snack and a great topping for salads. Almonds offer the highest intake of fiber – 12 g / 100 g serving – and are followed by pistachios, hazelnuts and pecans, which provides the body up to 10 g of fiber per 100 g consumed.
- Sunflower seeds. Sunflower seeds can be eaten in salads or simple meals. Are a good source of vitamin E, iron, vitamin B1 and B6, protein, magnesium, manganese, selenium, potassium and copper. In addition, sunflower seeds provides the body up to 11 g of fiber per 100 g serving and other essential oils for good health.
- Beans (white, black or pinto). Cooked dried beans offer a fairly large amount of dietary fiber. Dry beans provide the highest amount of fiber of all beans, namely: 10.5 g/100 g serving. Other types of beans, such as white, black or pinto beans provides up to 15 g of fiber in each serving of 100 g You can use a variety of beans in stews, side dishes, soups, casseroles and sauces, as a substitute animal protein.
- Courgettes. Pumpkins are another healthy way to increase fiber intake. This nutritious vegetable provides a variety of flavors, textures and colors, as well as fiber, vitamins, minerals and carotenoids. Courgettes can be eaten in soups, salads, side dishes or cruel. Depending on how it is prepared, zucchini can provide up to 7 g of fiber per cup.
- Vegetables in the brassica family. This category of vegetables has been studied extensively for protective effects against cancer. Brasicaceele include cauliflower, broccoli, cabbage, Brussels sprouts, all rich in dietary fiber.
These vegetables can be incorporated into soups, salads and other dishes. Also, in order to receive the maximum amount of fiber in these vegetables, choose to prepare steam. A cup of vegetable brassica family can benefit from a contribution of between 3 and 9 g fiber.
- Fruits. Fruits are foods that should be consumed every day. By eating fruit you can complete the recommended daily intake of dietary fiber. Fruits are rich in vitamins and essential minerals.
Include several servings daily menu of pears, apples, oranges and bananas. Many of these fruits are available throughout the year. When you can not buy them fresh, you can opt for dried fruit – for this kind of food you should limit eating because they are often very high in sugars. To increase fiber intake fruits add yoghurts, salads and whole grains. Fruits contain:
- 1 medium banana 3 g fiber
- 1 medium pear: 6 g fiber
- 1 orange medium: 4 g fiber
- 1 medium apple 4 g fiber
- 1 cup prunes: up to 6 grams of fiber.
And do not forget to increase fluid intake when you decide to eat more fiber. Include fiber in your diet gradually so as not to be experiencing symptoms of diarrhea and dehydration or other gastrointestinal symptoms. Fiber offers many health benefits, including:
- maintain a healthy cholesterol level
- slow absorption of sugar (are helpful in the efficient management of diabetes)
- lower risk of type 2 diabetes
- may be included in weight loss diets because fiber provides a feeling of fullness for longer and so people will consume fewer snacks between meals.