Soluble fiber draws water into your intestines, which softens your stool and supports regular bowel movements. Not only does it help you feel more full in your stomach and relieve constipation, but it can also lower cholesterol and blood sugar levels ().

Here are 20 healthy foods that are high in soluble fiber.

1. Black beans

Using black beans in your dishes is not only a good way to add a meaty texture, but it's also a great way to get plenty of soluble fiber.

One 172 gram serving of black beans contains 15 grams, which is approximately equal to the average daily intake of a modern person, or 40-60% of the recommended daily intake (RDI) for men and women (,).

Black beans contain pectin, a form of soluble fiber that turns into a gel when added to water. Pectin can slow stomach emptying and promote a longer-lasting feeling of fullness in your stomach, giving your body more time to absorb nutrients ().

Black beans are also rich in protein and iron, low in calories and contain almost no fat ().

2. Moon beans

Moon beans (lima beans) are large, flat, yellow-white beans. It mainly contains carbohydrates and protein, as well as some fat.

Raw moon beans must be soaked in water for at least 10 minutes to release the toxic substance. However, the canned version of these beans does not require soaking.

3. Brussels sprouts

People can be divided into Brussels sprouts lovers and haters, but no matter which side you're on, there's no denying that this vegetable is rich in vitamins and minerals, as well as various cancer-fighting compounds.

Moreover, Brussels sprouts are an excellent source of fiber. It contains 4 grams of fiber per 156 gram serving ().

The soluble fiber in Brussels sprouts can be used as a food source by beneficial gut bacteria. They produce vitamin K and vitamin K, along with short-chain fatty acids, which keep your gut lining healthy.

4. Avocado

Avocados are originally from Mexico but have gained popularity all over the world. Hass avocados are the most common type. They are an excellent source of monounsaturated fat, potassium, vitamin E and dietary fiber.

One avocado contains 13.5 g of dietary fiber. However, one serving (one third of the fruit) provides the body with approximately 4.5 grams, of which 1.4 grams are soluble fiber (,).

Rich in both soluble and insoluble fiber, avocados really stand out in this regard.

Compared to other popular sources of dietary fiber, they contain lower amounts of the anti-nutrient phytates and oxalates, which can impair mineral absorption ().

5. Yam (sweet potato)

There are many different names for yams (sweet potatoes), for example in North America they are called yams and in New Zealand they are called kumara.

What's more, the average sweet potato contains about 4 grams of fiber, of which nearly half is soluble ().

Thus, sweet potatoes can make a significant contribution to your total soluble fiber intake.

Soluble fiber may be important for weight control. The more you eat it, the more satiety hormones are released, which can help reduce your appetite overall ().

6. Broccoli

Broccoli is a cruciferous vegetable. It is usually dark green in color, but you can also find purple varieties.

Broccoli contains high amounts of vitamin K, which helps in blood clotting, potassium and vitamin C. It also has antioxidant and anti-cancer properties (,).

Broccoli is a good source of fiber, containing 2.6 grams for every 100 grams, of which more than half is soluble ().

The high amount of soluble fiber in broccoli can support your gut health by feeding the good bacteria in your colon. These bacteria produce beneficial short-chain fatty acids such as butyrate and acetate.

7. Turnips

It's also great for increasing your fiber intake—a 144-gram serving of turnips contains 5 grams of fiber, of which 3.4 grams is soluble (,).

8. Pears

What's more, they are an excellent source of fiber, containing 5.5 grams per medium-sized fruit. Soluble fiber makes up 29% of the total dietary fiber content in pears, where the main form is pectin (,).

Due to their high fructose and sorbitol content, pears can sometimes have a laxative effect. If you suffer from irritable bowel syndrome (IBS), you may need to consume them in moderation ().

9. Red beans

It is a key ingredient in chilli con carne and is an excellent source of dietary fiber and protein. Red beans are also almost fat-free and contain some calcium and iron ().

Red beans are a good source of soluble fiber, especially pectin. However, some people have difficulty digesting legumes. If so, start slowly increasing your legume intake to avoid bloating.

10. Figs

Figs are one of the first cultivated plants in human history. It is highly nutritious, containing calcium, potassium, B vitamins and other nutrients.

Both dried and fresh figs are excellent sources of soluble fiber, which slows the movement of food through your intestines, giving your GI tract more time to absorb nutrients ().

Based on anecdotal evidence, dried figs have been used as a folk remedy to relieve constipation for many years. While one study found that fig paste improved bowel movements in dogs with constipation, human studies are lacking ().

11. Nectarine

Nectarines are stone fruits that grow in warm and temperate climates. They are similar, but do not have the same characteristic fuzzy skin.

Nectarines are a good source of B vitamins and vitamin E. Moreover, they contain various substances that have antioxidant properties (,).

One medium nectarine has 2.4 grams of fiber, more than half of which is soluble (,).

12. Apricots

Three apricots provide 2.1 g of fiber, most of which is soluble (,).

In Asia, apricots have been used in folk medicine for many years and it is believed that they can protect people from cardiovascular disease ().

They can also help your digestion. One study found that mice fed soluble fiber from apricots had higher fecal weight than those fed insoluble fiber ().

13. Carrot

Carrots are one of the most popular and delicious vegetables on Earth.

Boiled or steamed carrots are a key component of many dinners, but they can also be chopped into salads or used to make desserts such as carrot cake.

Carrots are rich in beta-carotene, which is converted into vitamin A. This vitamin supports the health of your eyes and is especially important for night vision ().

One 128 gram serving of chopped carrots contains 4.6 grams of dietary fiber, of which 2.4 grams are soluble fiber ().

Since many people eat this vegetable daily, it can be a key source of soluble fiber.

14. Apples

Apples are one of the most commonly consumed fruits in the world. Most varieties are quite sweet, but some can be very sour.

“An apple a day keeps the doctor away” - this old adage may be partly true, since eating this fruit is associated with a lower risk of developing many chronic diseases ().

15. Guava

Guava is a tropical fruit native to Mexico and Central and South America. Its skin is usually green in color and the flesh can range in color from off-white to deep pink.

One guava contains 3 grams of fiber, of which about 30% is soluble (,).

Its consumption has been shown to reduce blood sugar levels, as well as cholesterol and LDL cholesterol levels in healthy people. Part of this may be due to the soluble fiber pectin, which can delay your body's absorption of sugar ().

16. Flax seeds

Flaxseeds are tiny brown, yellow or golden seeds. They contain a ton of nutrients, and eating them can be a great way to improve the nutrient content of your smoothies, breads, cereals, or baked goods.

If possible, soak flax seeds overnight before consuming, as this allows the soluble fiber to mix with the water to form a gel, which can aid digestion.

17. Sunflower seeds

18. Hazelnuts (hazelnuts)

Hazelnuts are a delicious type of nut that can be eaten raw or roasted. It is also often used as an ingredient in chocolate bars and desserts.

One 34 gram serving of hazelnuts contains about 3.3 grams of fiber, of which 1.1 grams is soluble. In addition, this nut is rich in unsaturated fats, vitamin E, thiamine and iron (

Today, when the benefits of fiber for the body have become obvious, the attitude towards it has radically changed.
Fiber is a plexus of plant fibers, that is, the coarsest part of plants.

A little about the concept of fiber

There are two types of fiber: soluble and insoluble

Soluble fiber. Its sources are various seaweeds, oranges, apples, barley and oats, fruits, and legumes.

Soluble fiber promotes the growth of beneficial bacteria (lactobacillus and bifidobacteria), which play an important role in maintaining the correct pH level of the digestive tract, good digestion and immune modulation. The body takes a long time to digest such fiber, which makes you feel full for a long period of time. Soluble fiber also slows down the absorption of sugar from the blood. This helps lower cholesterol levels.
Soluble fiber, when swollen in the stomach, is converted into a gel-like mass and has a more gentle effect on digestion.

Insoluble fiber.This fiber is stored in grain plants, vegetables and fruits.

This fiber speeds up the passage of food through the intestinal tract and absorbs liquid along the way. Thus, insoluble fiber is indispensable for the prevention and prevention of constipation. Insoluble fiber passes through the entire gastrointestinal tract and leaves it unchanged.

But that's not all, consuming fiber is the most natural and safe way to maintain health in the body. So soluble fiber prevents the absorption of sugar and therefore helps lower its level in the blood. It can also reduce the level of bad cholesterol in the body. Fiber also removes toxins from the body, thereby cleansing it. In addition, it stimulates the intestines well. Products containing fiber are recommended for those who suffer from constipation, who have digestive problems, and pregnant women.

It is very important to maintain a drinking regime; if you consume fiber, then in order to avoid constipation, you need to drink at least 2 liters of liquid per day. But we know that we must take fluids in order to be healthy.

Don't forget that we take fiber separately from other supplements.

Now let's consider the option

Jarrow Formulas, Soft Fiber, Soluble & Insoluble Fiber, 16.5 oz (468 g) Powder

I took this option because it contains two types of fiber. I was very pleased with this

The insoluble fibers (flax and chia) found in Jarrow Formulas soft fibers have a positive effect on elimination by promoting increased peristalsis (wave-like bowel movements).

Soluble fiber (flax seed, orange pulp and peel, gum arabic, and inulin fructooligosaccharide)
Dissolved one tablespoon in one glass of water. It quickly becomes thick, like jelly. I won’t say that it’s very tasty, but you can and should drink it. There is a citrus flavor.I drank it at night and washed it down with a small amount of water. I drank the rest of the water throughout the day.I didn’t experience any discomfort. Cleans gently. At the same time, I took probiotics.I know that it is healthier to drink fiber with water, but I often add it to homemade yoghurts and baked goods. It's already delicious there.Looks like I've told you everything
I will be glad if my review is useful for someone.

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Fiber is one of the best means for losing weight and maintaining normal intestinal function. Therefore, every person who cares about their health should include foods containing fiber in their daily diet in order to remove waste and toxins from the body and prevent diseases of the cardiovascular system.

What foods contain a lot of fiber?

Fiber is divided into two types:

soluble,

insoluble.

Products rich in fiber of the first type,- apples, cabbage, citrus fruits, broccoli, wholemeal flour, various berries, seeds, oats. This fiber can be turned into a jelly-like mass; it is more gentle on the stomach.

Insoluble plant fiber contains in foods such as legumes, grains (mainly in their shells), in the peels of vegetables and fruits.

What foods contain fiber?

An adult needs 20-30 grams of fiber to avoid problems with digestion, intestinal microflora, and the elimination of toxins and heavy metals. Therefore, it is important to know which foods contain fiber.

They contain a lot of plant fiber:

stems,

roots,

fruit,

tubers,

leaves.

The list of foods containing a lot of fiber starts with the vegetables we are used to. Carrots, cucumbers, tomatoes, beets, peas, beans, broccoli, radishes - vegetables rich in fiber.

Foods containing fiber also include fruits, berries and nuts. Especially pear, apple, grapes, peaches, pistachios and figs.

But the highest fiber content is:

buckwheat,

cereals,

other types of whole grains.

Particularly useful bran bread.

Please note that Foods containing a lot of fiber must be eaten fresh, they cannot be subjected to heat treatment.

Avoid the following additives in foods: inulin, polydextrose, maltodextrin.

Many people consume milk, fish, meat, cheese, thinking that they are enriching their body with healthy fiber, but we note that These are foods that do not contain fiber..

Amount of fiber in food

List of foods high in fiber. The amount of fiber in products is indicated per 100 grams:

Beans and peas - 15%;

White rice and wheat - 8%;

Oats and barley - 8–10%;

Nuts, almonds, olives -10-15%;

Fresh vegetables - 2–5%. Vegetables with the most fiber: green peas, Brussels sprouts, broccoli, asparagus, carrots;

Berries - 3–7%. Raspberries and blackberries contain the most fiber;

Fruits and citrus fruits - 5–10%. The following fruits contain the most fiber: bananas, peaches, pears and apples.

Table of foods containing fiber

You can quickly create your own diet by including foods that contain fiber. published

NA naming	Quantity	Fiber (grams)
Fruits
Apples with skin	1 average	5,0
Apricot	3 medium	0,98
Apricots, dried	5 parts	2,89
Banana	1 medium	3,92
Blueberry	1 cup	4,18
Cantaloupe, cubes	1 cup	1,28
Dried dates	2 medium	3,74
Grapefruit	1/2 medium	6,12
Orange	1 medium	3,4
Peach	1 medium	2,0
Peaches, dried	3 parts	3,18
Pear	1 medium	5,08
Plum	1 medium	1,0
Raisin	1.5 ounces	1,6
Raspberries	1 cup	8,34
Strawberry	1 cup	3,98
Vegetables
Avocado (fruit)	1 medium	11,84
Beets, cooked	1 cup	2,85
Beet leaves	1 cup	4,2
Bok choy, cooked	1 cup	2,76
Broccoli, cooked	1 cup	4,5
Brussels sprouts	1 cup	2,84
Cabbage, cooked	1 cup	4,2
Carrot	1 medium	2,0
Carrots, cooked	1 cup	5,22
Cauliflower, cooked	1 cup	3,43
Slaw	1 cup	4,0
Sweet corn	1 cup	4,66
Green bean	1 cup	3,95
Celery	1 stem	1,02
Collard greens, cooked	1 cup	7,2
Fresh onions	1 cup	2,88
Peas, cooked	1 cup	8,84
Bell pepper	1 cup	2,62
Popcorn	3 cups	3,6
Potatoes baked in their jackets	1 medium	4,8
Spinach, cooked	1 cup	4,32
Pumpkin, cooked	1 cup	2,52
Sweet potatoes, boiled	1 cup	5,94
Chard, cooked	1 cup	3,68
Tomato	1 medium	1,0
Large-fruited pumpkin, cooked	1 cup	5,74
Zucchini, cooked	1 cup	2,63
Cereals, grains, pasta
Bran bread	1 cup	19,94
Whole wheat bread	1 slice	2,0
Oats	1 cup	12,0
Whole grain pasta	1 cup	6,34
Cinnamon rice	1 cup	7,98
Legumes, nuts, seeds
Almond	1 oz (28.35 g)	4,22
Black beans, cooked	1 cup	14,92
Cashew nuts	1 oz (28.35 g)	1,0
Flax seeds	3 spoons	6,97
Chickpea fruits (beans), cooked	1 cup	5,8
Beans, cooked	1 cup	13,33
Lentils, cooked	1 cup	15,64
Lima beans, cooked	1 cup	13,16
Peanut	1 oz (28.35 g)	2,3
Pistachios	1 oz (28.35 g)	3,1
Pumpkin seeds	1/4 cup	4,12
Soybeans, cooked	1 cup	7,62
Seeds	1/4 cup	3,0
Walnuts	1 oz (28.35 g)	3,1

Fiber is a type of material found in carbohydrates that the human body cannot digest. We get 2 types of fiber from our diet: soluble dietary fiber and insoluble fiber. Most high-fiber carbohydrate foods contain both types, although foods tend to be higher in one form or the other.

What are the benefits of soluble dietary fiber? Soluble fiber attracts water, creating a gel-like consistency in the digestive system, which helps slow digestion and keep you feeling full between regular meals. It also improves heart health and metabolic health.

Eating soluble fiber—found in high-fiber foods like all grains, legumes, vegetables and fruits—can help lower cholesterol and blood glucose levels, offering some protection against metabolic syndrome, weight gain and conditions like diabetes.

What is soluble dietary fiber?

The definition of soluble fiber is fiber that dissolves in water and is viscous and fermentable. Insoluble fiber is different from soluble fiber because it does not dissolve in water and remains intact as it moves through the digestive system.

Soluble dietary fiber is the best food. Some soluble fiber products include oat bran, barley, seeds, and legumes such as lentils or navy beans. And that is not all.

Benefits of Soluble Dietary Fiber

1. Improves Cardiovascular Health

A diet high in soluble dietary fiber may help reduce the risk of developing high cholesterol and heart disease.

Although there are several types of soluble fiber, research shows that there is not much difference in terms of how they positively affect cholesterol.

An example of a high-fiber diet that is associated with cardiovascular benefits is the Mediterranean diet, which includes healthy foods such as vegetables, legumes, whole grains and nuts.

2. Improves digestion and promotes gut health

Both types of fiber are important for promoting gut health, preventing constipation by filling stools, cleansing the digestive system, and feeding beneficial “probiotic” bacteria.

Soluble dietary fiber is considered prebiotic. Soluble fiber helps feed beneficial bacteria in the gut which have many roles for promoting health.

Which fiber is best for diarrhea? If you're struggling with diarrhea, it's best to focus on increasing your soluble fiber intake. Insoluble fiber can make diarrhea worse because it tends to speed up the transit time of food through the intestines. On the other hand, if you are dealing with constipation, increasing the insoluble fiber in your diet is a natural way to help reverse the problem.

3. Help with Metabolic Health and Weight Management

There is plenty of evidence that high-fiber diets protect against metabolic syndrome, a condition marked by high levels of belly fat, high triglycerides, low healthy HDL cholesterol, high blood pressure, high blood sugar and sometimes obesity.

Meals containing soluble dietary fiber can increase satiety, they can help control your appetite, reduce hunger or increase the time between meals, and help with weight loss.

4. Helps Stabilize Blood Sugar Levels

The benefits of soluble dietary fiber include its ability to not only lower cholesterol and blood triglycerides, but also blood glucose (sugar) levels. Eating a high-fiber diet may improve insulin sensitivity and help reduce inflammation and prevent obesity, both of which are risk factors for developing type 2 diabetes.

Soluble vs. Insoluble Dietary Fiber

Compared to soluble dietary fiber, insoluble fiber is recommended more for relieving constipation as it adds bulk to the stool and helps move food through the gastrointestinal tract.

Insoluble fiber is also beneficial for helping clear out carcinogens and unhealthy particles from the GI tract. That's why it can help prevent diverticulitis, heart disease, diabetes, and even colorectal cancer. Insoluble fiber cannot be completely broken down or digested in the gastrointestinal tract—which is why some people believe that calories from fibrous foods should not count towards their daily caloric intake.

Some of the best insoluble dietary fibers include wheat bran, oat bran, beans, legumes, vegetables and whole grains. Some of the vegetables to include in your diet for digestive health and other benefits are okra, green peas, turnips and radishes.

20 Best Soluble Dietary Fibers

Recommends that adult men get 30 grams or more of total fiber per day, and adult women 25 grams or more. However, research shows that most typically get less than 15 to 16 grams of total fiber on most days.

You don't have to spend too much time thinking about how many grams you're getting of each type of fiber as long as you eat a variety of high-fiber foods and don't struggle with diarrhea or constipation on an ongoing basis.

Consuming 5 to 10 grams of soluble fiber per day has been shown to help lower LDL cholesterol.

Let's take a look at this list of soluble fiber foods:

1. Psyllium Husk
2. Flax-seed
3. passion fruit
4. Whole grains like barley, oats/oat bran, amaranth.
5. Lentils and other legumes, like green peas
6. Beans
7. Tofu and tempeh (fermented soy products)
8. Avocado
9. Brussels sprouts, broccoli and other cruciferous vegetables
10. Sweet potato
11. Asparagus
12. Dried figs, prunes, apricots and dates
13. Oranges and nectarines
14. Pears
15. Apples
16. Peaches
17. Carrot
18. Corn
19. Macadamia

Options and dosage

Ideally, you'll get the fiber you need by eating a diet filled with a variety of unprocessed plant foods. However, in some cases, a soluble fiber supplement may be a good addition to your diet.

The term "functional fiber" is currently used to describe fiber that has been extracted from plant or animal sources, manufactured or synthesized, and then added to processed foods.

One of the most popular fiber supplements is soluble psyllium husk, which can be combined with water and taken, to help with digestion, cholesterol management and more.

Other soluble fiber supplements are made with ingredients including powdered cellulose, guar gum, pectin, acacia fiber and wheat dextrin.
It is best to start with a low dose of fiber supplement and increase gradually as needed based on your response. The amount of fiber in different supplements varies by product, so always read dosage recommendations carefully.

Precautionary measures

To help prevent digestive issues, including constipation, it is best to add soluble dietary fiber to your diet gradually and also drink plenty of water.

If you are taking any of the following medications, talk with your doctor before taking supplemental soluble fiber:

• Cholesterol medications
• Warfarin (Coumadin)
• Aspirin

Dietary fiber ─ Soluble and insoluble

Determination of dietary fiber

Dietary fiber is edible but indigestible plant carbohydrates consisting of at least 3 monosaccharides; Lignin, which is not a carbohydrate, is also a dietary fiber. Undigested fiber that cannot be absorbed in the small intestine reaches the large intestine, where it may or may not be broken down (fermented) by normal intestinal bacteria into substances that can be absorbed. About 20% of ingested fiber is excreted in the stool.

Chart 1. Soluble vs. Insoluble Fiber
	SOLUBLE FIBER	INSOLUBLE FIBER
EXAMPLES OF FOOD PRODUCTS	Barley, oats, rye, legumes	Whole grains, ready-to-eat cereals, wheat bran, legumes, nuts, seeds, fruits, non-starchy vegetables
TYPES	VISCOUS: Beta glucan Guar gum Pectin Plantain mucous membrane Seaweed polysaccharides: agar-agar, alginate Artificial: gellan, xanthan	Arabinoxylan (natural insoluble arabinoxylan in hemicellulose) Cellulose Soy polysaccharides Chitin and chitosan Lignin
	NON-VISCOUS: Polysaccharides: Dextrin (non-digestible type, resistant potato dextrins) Hydrocolloids Natural: Acacia (Arabic), Beta Mannan, Carob (locust), Carrageenan (algae), Fenugreek, Glucomannan, Karaya, Tragacanth Artificial: Arabinoxylan (soluble type) Inulin Polydextrose Resistant maltodextrins Resistant starches Oligosaccharides: Arabinoxylan (semi-synthetic, soluble), fructooligosaccharides (oligofructose), galactooligosaccharides, oligosaccharides, isomaltooligosaccharides, lactosucrose, Mannan-oligosaccharides, raffinose, stachyose, verbascose
Properties and calories	Easily fermented by beneficial bacteria in the colon for nutrient absorption Doesn't significantly increase stool quantity Provides ~2.6 kilocalories per gram	Less commonly fermented by intestinal bacteria Absorbs water and thus makes the stool soft No calories
POSSIBLE BENEFITS	Viscous fiber may increase satiety, lower blood cholesterol, lower post-meal blood glucose, and act as a prebiotic (promote the growth of beneficial gut bacteria).	May prevent constipation; Possibly reduces the risk of type 2 diabetes and heart disease.
SIDE EVENTS	Bloating, excess gas	May worsen symptoms of irritable bowel syndrome (IBS)

How much fiber should you eat per day?

Due to insufficient scientific evidence, no recommended dietary intake has been established, but adequate intake for dietary fiber is 21-38 grams per day for adults (Chart 2). An adequate intake is the amount of fiber, which in a number of studies was connected with a lower risk of developing chronic diseases.

If you think you may have an increased risk of type 2 diabetes or coronary heart disease because of your family history, you may want to consider a high-fiber diet. On the other hand, if you think fiber is irritating your gut, you may want to talk to your doctor about reducing certain types of fiber. Figure 1. Examples of foods high in soluble fiber

Chart 3. List of foods high in soluble dietary fiber
Products	Soluble fiber (g)	Total dietary fiber (g)
CEREALS
	2	8
	2	4
	1.5	6
Oat bran, cooked (1/2 cup)	1.5	3
Oatmeal, cooked (1 cup)	1.5	3
VEGETABLES
Artichoke, Jerusalem, cooked (1 medium)	4.5	6.5
Sweet Potatoes, Peeled (1 cup)	3	6
Eggplant, raw (1 cup)	2.5	2.5
	2	4
Squash, winter, cooked (1/2 cup)	2	3
	1.5	4
Asparagus, cooked (1/2 cup)	1.5	2
Broccoli, cooked (1/2 cup)	1	2
Onions, boiled (1/2 cup)	1	2
Carrots, cooked (1/2 cup)	1	2
LEGUMES
Beans: black, navy, pinto, soy (1/2 cup)	2-3.5	5-6
Chikpeas (1/2 cup)	1.5	4.5
FRUITS
Passion fruit (1 cup)	13	25
Avocado	3	10
Dried figs (1/2 cup)	3	7
Blackberries (1/2 cup)	2	4
Pear (1 medium)	2	6
Dried prunes	2	4
Apricots (4 medium)	2	3
Orange	1.5	3
Plum juice (1 glass, 237 ml)	2	2.5
Peach (1 medium)	1	2

Figure 2. Examples of foods high in insoluble fiber

Chart 4. List of foods high in insoluble fiber
Products	Insoluble fiber (g)	Total dietary fiber (g)
CEREALS
Morning cereal (1 cup, prepared)	1-13	2-14
Wheat bran, dry (1/4 cup)	6	6
Bulgur, cooked (1 cup)	6	8
Corn flour, degermed, yellow (1 cup)	5	6.5
Barley, pearl barley, boiled (1 cup)	4.5	6
Quinoa, cooked (1 cup)	4	5
Shredded wheat (1 cup)	4	5
Spaghetti, whole grain, cooked (1 cup)	4	5
Raisin bran (1 cup)	3	4
Brown rice, cooked (1 cup)	3	3.5
Steamed white rice (1 cup)	3	3.3
Bread, whole grain or granola (2 slices, 60 g)	2.5	3
Corn flakes (1 cup)	2.5	2.5
Rye bread (2 slices, 60 g)	2	4
Corn (1 package, 2 oz, 55 g)	2	2.5
LEGUMES
Split peas, cooked (1/2 cup)	10	10
Boiled field beans (1/2 cup)	8.5	10
Lentils, cooked (1/2 cup)	7	8
Peas, cooked (1/2 cup)	6	7
Beans: black, wide, navy, pinto, white; cooked (1/2 cup)	4-6	7
Green peas, cooked (1/2 cup)	4	6
Black-eyed peas, boiled (1/2 cup)	4	4.5
Chickpeas, cooked (1/2 cup)	3	4
Lima beans, cooked (1/2 cup)	3	4
Soybeans, cooked (1/2 cup)	2	5
VEGETABLES
Bitter gourd (100 g)	13	16
Sweet potatoes, pulp only, cooked (1 cup)	3	6
Turnips, flesh, cooked (1/2 cup)	3	4
Okra, cooked (1/2 cup)	3	4
Brussels sprouts, spinach, cooked (1/2 cup)	3	3.5
Cabbage, cooked (1/2 cup)	2.5	4
Parsnips, cooked (1/2 cup)	2	4
Cabbage, cooked (1/2 cup)	2	2.5
Potatoes, boiled, without skin	1.5	3
FRUITS
Guava raw (1 cup g)	18	20
Avocado (1 cup)	7	10
Pear (1 medium)	4	6
Dates (6 pieces)	4	4
Berries: blueberries, boysenberries, cranberries, elderberries, gooseberries, loganberries, raspberries, strawberries (1/2 cup)	3	4
Apple with skin (1 medium)	3	4
Plum (1 cup, sliced)	2	4
Banana (7 long)	2	3
Mango (1 cup)	2	3
Peach (1 medium)	2	2.5
NUTS
Almonds, hazelnuts, peanuts, pecans, pistachios (28 g)	2	3
SEEDS
Pumpkin seeds, whole (28 g)	4	5
Sunflower seeds (28 g)	2	3
Flax seeds (1 tbsp.)	2	3
Chia seeds (1 tbsp.)	2	3

Impact of the food industry on fiber quantity and quality

Hulling and removing seeds from fruits or vegetables and removing bran from grains usually reduces the amount of fiber (mostly insoluble). Cooking, canning and freezing usually do not have a significant effect on dietary fiber content. Boiled and cooled potatoes, pasta, noodles or rice contain more resistant starches (a type of soluble fiber).

Soft diet

Your doctor may prescribe you a temporary soft or low-residue diet (which results in less bulky stools) after chemotherapy, radiation to the bowel, or surgery, or if you have trouble swallowing (dysphagia), ulcerative colitis, or Crohn's disease. Low or no fiber foods:

• Animal products: meat, poultry, fish, milk and eggs and other dairy products
• White bread, white pasta and cookies
• White rice (polished)
• Sweets and desserts: chocolate, candies, cakes, syrups
• Vegetables: asparagus, beets, cabbage, carrots, cauliflower, celery, cucumbers, eggplant, garden cress, pumpkin, lettuce, melon, potatoes, spinach, tomatoes, zucchini
• Fruits: grapes, lychee, olives, papaya, pineapple
• Fruit jam
• Most drinks, including fruit and vegetable juices
• Oils, salad dressings, margarine

Dietary vs. Added Fiber

Explanation of terms found on nutrition facts labels:
"Dietary fiber" is a fiber that occurs naturally in foods and is integral and intact in foods.
"Added Fiber"-a fiber isolated or semi-synthetically obtained from plants or crustaceans and added to food. The purpose of added fiber is to improve the texture and taste of foods, not to prevent or treat disease, since the amount of fiber added is usually small. There is also a lack of studies on the health benefits of added fiber. Types of fiber commonly added to foods include alginate, beta-glucan, cellulose, chitin, chitosan, fructooligosaccharides or oligofructose, hemicellulose, inulin, modified starches, pectin, polydextrose, resistant dextrins or maltodextrins, and soluble corn fiber. Common foods with added fiber include breakfast cereals, prepared soups, yogurts, snack foods, powdered drinks, fruit juices and canned foods.
Added fiber along with fiber in supplements is often called "functional fiber." According to the Institute of Medicine, functional fiber is a fiber that may have benefits for human health and includes chitin, chitosan, fructooligosaccharides, inulin, polydextrose, psyllium, and resistant dextrins and starches.
"Full Fiber" dietary fiber plus added fiber.

Fiber on nutrition facts labels

Rules for labeling fiber amounts on food labels:

• More than 5 grams fibers for serving: "high in the fiber"
• 2.5-4.9 grams fibers for serving: "good source of fiber"
• 2.5 grams more fibers for serving: “more fiber” or "added fiber"
• At least 10% more daily fiber value than unfortified foods: "enriched with fibre"

Possible Benefits of Dietary Fiber

To date, there is no convincing evidence that dietary fiber really help prevent or cure any disease. In many studies, high fiber intake was connected with a lower risk of some diseases, but it is not clear if the beneficial effect was due to fiber and other nutrients such as potassium and magnesium, lower intake of saturated fat and more physical activity and a healthy lifestyle are usually observed in individuals who consume a lot of fiber.

Constipation

Low fiber intake causes constipation only in some people and is usually not the only cause. In a number of studies in adults with chronic constipation, dietary fiber intake was associated with increased stool frequency. High content foods soluble fibers such as dried plums (prunes) rather foods high in insoluble fiber may be beneficial in chronic idiopathic constipation. Nutritional supplements, such as cellulose and psyllium were only moderately effective. For constipation in children A fiber-rich diet and fiber supplements may not always be beneficial and may increase abdominal pain.

Other Gastrointestinal Diseases

Crohn's disease and ulcerative colitis. It is not yet clear whether dietary fiber helps prevent Crohn's disease or ulcerative colitis.
Diverticulosis. There is insufficient data on the beneficial effects of dietary fiber on diverticular disease.
Gastrointestinal reflux disease (GERD). Dietary fiber (probably insoluble) may help relieve GERD symptoms.
Haemorrhoids. According to one systematic review of studies, fiber supplements may reduce symptoms associated with hemorrhoids, especially bleeding, by about 50%.
Irritable bowel syndrome (IBS). According to 3 systematic reviews of studies, in people with coronary artery disease, high fiber intake soluble but not insoluble, fiber may help relieve constipation but not abdominal pain in some but not all individuals, and in some cases, insoluble fiber such as wheat or bran bread may even make constipation worse. In some studies, psyllium husk supplements helped prevent constipation, but not diarrhea or pain. Partially hydrolyzed guar gum can help with both constipation and diarrhea, the predominant symptoms of IBS.

Blood cholesterol levels and coronary heart disease

In intervention studies lasting several weeks, oat bran, barley products And beans, A also viscous fiber additives(Guar , pectin , plantain) were associated with a decrease in the level of total cholesterol and LDL cholesterol in the blood.

There is some evidence that high fiber intake is associated with a lower risk of stroke.

Blood glucose levels and type 2 diabetes

In individuals with type 2 diabetes, viscous soluble fiber (guar gum) added to carbohydrate foods may reduce fasting blood glucose and postprandial blood glucose spikes. Surprisingly, some studies show high intake insoluble fiber from whole grains, but not fruits and vegetables, was associated with a lower risk of type 2 diabetes. Some researchers recommend consuming 25 to 50 grams of dietary fiber (both soluble and insoluble) per day for people with type 2 diabetes.

Weight loss

There is insufficient data on the effects of high fiber intake on weight loss.

Blood pressure

Although the few systematic reviews of clinical trials suggest that a high-fiber diet may have a weak blood pressure-lowering effect, there appears to be a lack of evidence on a high-fiber diet as a treatment for high blood pressure.

Cancer

There is insufficient data on the protective effect of dietary fiber on colon or breast cancer.

Immunity

The possible effect of dietary fiber on immunity is not yet clear.

Fiber Supplements

Almost all types of dietary fiber are available as over-the-counter supplements. Psyllium husk powder, for example, contains 50% soluble and 20% insoluble fiber. Most doctors recommend eating fiber-rich foods, which also tend to be rich in minerals and vitamins, rather than taking fiber supplements.

Too Much Fiber: Side Effects

Fiber supplements should be administered slowly to prevent bloating or diarrhea, and always with enough water to prevent choking or intestinal obstruction.

• Abdominal bloating and excess gas (flatulence) may be caused by soluble dietary fiber: psyllium husk, beta-glucan (oats, barley), guar, inulin and fructooligosaccharides (artichokes, onions), polydextrose, resistant starch.
• Gastroesophageal reflux disease (GERD) may be aggravated by consumption of foods high in fructooligosaccharides (wheat, leeks).
• Diarrhea may be caused by cellulose supplements.
• A lump of undigested food - a bezoar - in the stomach or intestines may rarely develop in people who eat large quantities of oranges, persimmons, berries, figs, apples, coconuts, green beans, sauerkraut, Brussels sprouts, potatoes with their skins, or sunflower seeds with their shells.
• Allergic reactions, including anaphylactic reactions.

Interactions of fiber with nutrients and drugs

• High-fiber foods are unlikely to reduce mineral absorption, but cellulose supplements may impair calcium absorption. It is not fiber, but phytate in plant foods such as grains and legumes, which can reduce the absorption of minerals such as iron and calcium.
• Pectin or guar gum may reduce the absorption of beta-carotene, lutein and lycopene.
• Some fiber supplements may affect the absorption of some medications, so medications should be taken at least one hour apart from fiber supplements.

Questions and answers

1. Why is fiber important?

Fiber can help maintain regular bowel movements.

2. Is fiber an essential nutrient? Is it possible to have a fiber deficiency?

Fiber is not considered an essential nutrient as no specific symptoms of fiber deficiency have been identified to date.

3. How can I increase the fiber content of my food without significantly changing my diet?

You can eat delicious whole grain bread instead of white bread, and add beans or lentils to your salads.

4. What are Some High Fiber, Low Calorie, Low Fat Foods?

Some non-starchy vegetables such as winter squash, turnips and eggplant, as well as beans, peas and lentils.

What is fiber?

Fiber is a polysaccharide that is a structural part of the plant, its cell. If you examine such a cell under a microscope, you will see long threads filling the space of the cell - fibers. Therefore, fiber is also called dietary plant fiber.

Since there are different types of plants, there are different types of plant fibers: cellulose, hemicellulose, lignin, pectin, gums, etc. Research shows that Each type of fiber affects the body differently, so it's important to get your fiber from a variety of foods.

How does fiber work?

1. Reducing the GI of foods, blood sugar and insulin levels

Water-soluble fiber, which is especially abundant in apples, oranges, plums, carrots, potatoes, legumes, oatmeal and barley, takes a long time to digest. It slows down the absorption of sugar in the intestines, reducing the glycemic index of consumed foods. As a result, blood sugar and insulin levels decrease, which is especially important for diabetics.

2. Help with overeating

Increasing in volume upon contact with liquid, fiber quickly creates the effect of false saturation. And prolonged digestion of fiber prolongs the feeling of fullness and reduces appetite, which can help in the fight against.

3. Help with constipation

Water-insoluble fiber is found in vegetables, wheat bran, corn bran, rice bran, and other whole grains. Used within normal limits, it absorbs liquid along the way and speeds up the passage of food through the gastrointestinal tract, which is especially useful for the prevention and prevention of constipation.

4. Food for gut bacteria

It is also important to know that the long chains of polysaccharides that make up dietary plant fibers are not broken down in the small intestine. This happens because our digestive enzymes are simply unable to break them down. Undigested plant fibers enter the large intestine, where some of them are fermented by beneficial intestinal bacteria, and the other part is excreted unchanged.

According to the degree of microbial fermentation in the colon, fiber fibers are divided into:

• Fully fermentable: pectin, gums, mucilages, hemicelluloses.
• Partially fermentable: cellulose, hemicellulose.
• Non-fermentable: lignin.

Fully fermentable fibers are especially useful in this list, as this is what our microbiome feeds on. And healthy and “fed” intestinal bacteria mean healthy immunity. I wrote more about prebiotic fiber and microbiome nutrition.

5. Natural sorbent

Insoluble plant fibers, which are not fermented by microflora, leave the body unchanged. Along the way, they absorb water and toxins from the gastrointestinal tract, acting as an excellent natural sorbent. At the same time, the intestinal mucosa has less contact with toxic pollutants, which significantly reduces the risk of tumor damage to the colon.

So, if you have eaten something that is not very healthy, and you want it to come out of you faster and be absorbed as little as possible, then eat more coarse fiber. For example, you can have a smoothie fasting day by adding a teaspoon of plant fiber to each smoothie.

6. Source of CCG acids

As we already know, some types of fiber are fermented by bacteria. As a result of this process, short-chain fatty acids and other valuable metabolites necessary for the functioning of the body are formed in the intestines.

7. Reduce the risk of metabolic syndrome and cardiovascular disease

Research shows that increasing the amount of fiber in your diet reduces your risk of metabolic syndrome, a combination of factors that increase your risk of heart disease and diabetes. These factors include high blood pressure, high insulin levels, excess weight (especially around the belly), high triglyceride levels and low levels of “good” HDL cholesterol.

For example, passing through the duodenum, where food is exposed to bile, fiber actively absorbs the substances included in its composition (bile acids, bilirubin, cholesterol), thereby preventing the formation of gallstones and reducing cholesterol.

8. Detoxification

Fiber has antioxidant properties - it binds and removes toxins. In particular, and this is especially important, fiber binds and removes estrogen-like substances that come to us from the environment (plastic, cosmetics, household chemicals) and act in the body as endocrine disruptors. In today's world, flooded with chemicals and toxins, this ability of fiber is especially important.

Fiber standards

Is added fiber necessary?

Now let's talk about added fiber and the nuances of its use. First, is the added fiber even necessary? There has been a lot of controversy on this topic lately.

Judge for yourself. Ideally, dietary fiber should be supplied to the body from a variety of foods - fruits, vegetables, herbs, cereals, legumes, nuts. The key is to have a variety of whole, plant-based foods that are unprocessed or minimally processed.

However, in fact, the diet of the average city resident is oversaturated with animal products, which contain no fiber at all, as well as refined plant products. It's all white: white, bread, white rice, white sugar, white pasta. Refining is destructive because it removes the most valuable thing from the product - fiber.

As for whole plant foods, they are either present in diets in insufficient quantities or are processed to reduce the amount of fiber in them (juicing, making jam, etc.).

• 200 grams of buckwheat porridge contains only 5 grams of fiber,
• in 100 grams of greens - 2 g,
• in 100 grams of carrots - 2.4 g.

Obviously, with such a nutritional pattern, the introduction of additional fiber is necessary.

How to consume added fiber without consequences for the gastrointestinal tract?

Let's start with contraindications. They are: active gastric ulcers, colitis and enterocolitis. Pregnancy and breastfeeding are not contraindications.

More is not better

It is a mistake to think that the more fiber you eat, the more benefits you will get. Moreover, consuming more than 50-60 grams of fiber per day (meaning all fiber per day: from foods + added) can cause bloating and gas formation.

Also, excess fiber impairs the absorption of microelements from foods. Dietary plant fibers, consumed in large quantities, accelerate the movement of food through the gastrointestinal tract, reducing the absorption of nutrients by the intestinal walls. The body simply does not have time to absorb the required amount of nutrients before the food leaves it. However, if the recommended dose is followed and taken in courses, this effect is not observed.

Remember about water!

It is important to remember that when consuming fiber, be sure to drink at least 2 liters of water per day. But with insufficient water and physical activity, plant fibers are likely to cause constipation.

Start with small doses and gradually increase

Added fiber should be introduced gradually, giving the gastrointestinal tract time to adapt. This point is especially important for people whose usual diet is poor in fiber. If you neglect this rule, you can develop bloating and gas formation caused by increased fermentation of fibers, which is unusual for the gastrointestinal tract.

To minimize these potential effects, start with 1 teaspoon of added fiber per day per day. Listen carefully to your body and its signals. If everything is fine, gradually increase your fiber intake to the recommended amount - this will create a healthy diet.

Remember food combinations

When consuming fiber, it is very important not to forget about the principles of food combinations that form the foundation of separate nutrition. Fiber is carbohydrates that are highly undesirable to combine with proteins, including dairy products. It is best to add dietary fiber to a green smoothie, plant-based milk, porridge, or simply drink it with a glass of water.

Gluten free!

A growing body of research suggests that fiber-rich grains that contain... are linked to a range of gastrointestinal diseases, including colorectal cancer. Cardiologist William Davis, in his book Wheat Belly, argues that eating gluten, even in healthy people, increases the risk of developing serious diseases such as arthritis and hypertension.

This fact calls into question the value of the most popular source of fiber - wheat bran (which can be found in every pharmacy today), forcing us to think about new sources of added fiber.

Add a probiotic

Fiber is a prebiotic fiber or prebiotic. That is, food for bacteria. It will be great if at the same time you start taking a good probiotic - the bacteria themselves. These can be either cultures in powder form or live bacteria contained in fermented foods. Probiotics + prebiotics = healthy microbiome.

My experience: Ground flax seed, apple fiber, Siberian fiber, beet fiber Nutriel

I tried a variety of added fibers - ground flax seed, apple, Siberian and beet fiber and am ready to tell you about the results.

I tried Siberian fiber at the beginning of my healthy diet 7 years ago. At that time there was not yet so much scientific data about gluten, so the question of the usefulness of such fiber did not arise. The problems that I had at that time - excess weight, spontaneous overeating, frequent bloating, exacerbation of histaminosis - “Siberian fiber” did not solve.

Much later, when I learned about gluten and discovered that I was sensitive to it, I realized the uselessness of “Siberian Fiber” and any bran in general. The product itself is not bad and even contains many valuable additives, but gluten ruins everything.

The advantage of this option is that flax lignans are natural phytoestrogens that exhibit antioxidant activity. They promote healthy cell replication and cardiovascular function. Flax is also a good source of fatty acids and protein. Flax is also delicious and fits perfectly into porridges and granolas. It thickens smoothies. And if you pour ground flax seed with water, you can get a “vegan egg” for baking and desserts. The price is very affordable.

There are two disadvantages - there is not very much dietary fiber in flax, and it is one type of fiber.

Same disadvantages - only one type of fiber and generally low amount of fiber per serving. Only 4 g per tablespoon. This fiber also seems to contain pectin, but this is not listed anywhere in its composition.

Good composition - several types of fibers. A combination of insoluble fibers (flax and chia) with soluble fibers (flax seeds, orange pulp and peel, gum arabic and inulin fructooligosaccharide). Gluten free! You can take this pleasant-tasting fiber for your child.

The downside is the price and the total number of fibers. There are only 9 grams of fiber per serving (16 grams).

This is my latest discovery. Beet fiber is an organic product made from premium beets. First, I tried regular fiber, and also options with freeze-dried berries: blueberries, lingonberries and sea buckthorn. There is a generous amount of berries in the package and they are truly freeze-dried.

The main advantage of Nutriel fiber is that it does not contain gluten, but does contain pectin. The manufacturer claims that it uses beets with a high content of pectin substances (20%). Thus, this is so far the only fiber, including the iHerb range, with such a pectin content.

What is pectin and why is it good?

Pectin is a structural substance of plants that has binding properties. It is present in all plants, but most of all in apples, beets and citrus peels. Pectin is responsible for the turgor of the fruit, its resistance to drought and shelf life. In food production, pectin is used as a gelling agent - for example, in the manufacture of marshmallows.

Once in the human body, pectin passes through the stomach undigested, then in the small intestine it inhibits the secretion of pancreatic enzymes, thus reducing the absorption of fats, proteins and carbohydrates (which is very useful for excess weight and a tendency to gluttony).

As it moves into the large intestine, some of the pectin is fermented by colon bacteria. Intestinal microorganisms partially hydrolyze pectin substances to form oligo- and galacturonic acids, which are absorbed in the intestine and enter the bloodstream. These acids bind lead, cadmium, mercury and other heavy metals in the blood and remove them in the urine. Scientists have found that the lower the molecular weight of pectin, the better its ability to bind metals.

The pectin remaining after fermentation easily forms metal pectinates, including lead, envelops the intestinal wall and reduces the absorption of molecules of highly toxic substances, removing them with feces. Thus, pectins can both bind heavy metals coming from outside and prevent their secondary absorption in the gastrointestinal tract with bile or as part of digestive secretions.

Nutriel fiber also has an optimal cell fractional composition - not powder or large pieces, which allows the fibers to perform their cleansing functions without injuring the gastrointestinal tract. There is a misconception that the larger the pieces of fiber, the better it cleanses the intestines. This is wrong. Moreover, large pieces leave scars on the intestinal walls, in which the body secretes additional mucus to heal, and which can lead to serious problems over time.

The downside of Nutriel is that it contains only one type of fiber.

Summary

As a result of my searches, I settled on Nutriel as the best combination of price and quality, and at the time of writing this material I have been eating it for a month. I add it to my morning smoothie: mix spinach or arugula, frozen banana and 1 spoon of fiber. I also eat a spoonful at lunch and in the evening with a glass of water.

As a result, the manifestations of histaminosis, which began after a small indulgence in the form of coffee, mushrooms and seafood in one day, completely disappeared. The gastrointestinal tract feels very comfortable, and the skin has become even cleaner.

Anticipating your questions, I’ll tell you about the scheme by which I administered Nutriel:

• Days 1-2: 1 teaspoon in morning smoothie
• Days 3-5: 1 teaspoon in morning smoothie + 1 teaspoon half an hour before dinner.
• Day 6 onwards: 1 teaspoon in morning smoothie + 1 teaspoon before or during lunch + 1 teaspoon half an hour before dinner.

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