What foods contain fiber?
Fiber is practically not absorbed, but at the same time it is a valuable source of essential vitamins and potassium, improves intestinal activity, maintains a normal balance of intestinal flora, prevents dysbacterioses, clears the stomach, promotes the elimination of harmful substances from the body, helps reduce cholesterol levels. Because in the diet just need to include foods that contain fiber.
Cellulose is a coarse plant fiber, it is not found in animal food. What foods contain fiber in the largest percentage?
- First of all, it is bran of grain. Dried apricots, figs, prunes, ripe beans, nuts are considered effective sources.
- A lot of fiber is found in wholegrain products, root vegetables (especially in the peel), in different varieties of cabbage (broccoli, cauliflower, etc.), pepper, cucumber, as well as in fresh greens.
- In third place are a variety of fruits (as in the roots, the highest percentage of fiber is in the peel), zucchini, eggplant, pumpkin, tomatoes and other vegetables.
Very little fiber in the following products: peeled grain (semolina, rice), pasta, white flour. All fiber found in whole grains is lost during processing. For example, in 20 grams of whole-grain bread there is as much fiber as in 100 grams of regular white.
Fiber is lost in the preparation of juices. In one orange of this substance as much as in the juice of four fruits.
They do not contain fiber at all: fish, poultry, meat, eggs, honey, milk, butter, sugar, fats and all animal products.
It is also worth noting that the amount of fiber decreases with prolonged cooking of vegetables, because it is better to use stewing, steaming, easy roasting. But when drying and canning the percentage of fiber remains unchanged.