Fiber is a plant fiber that is not digested by the body, but is very beneficial for digestion. Fiber helps increase the body's energy expenditure on the digestion of food, which contributes to weight loss. In addition, eating fiber helps fight high cholesterol, normalizes blood sugar and even reduces the risk of colon cancer.
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Instruction manual
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Figs contain a huge amount of fiber. It doesn’t matter whether it is fresh or dried. These fruits are an excellent source of calcium, potassium and manganese. Studies have also shown that figs help fight cancer.
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Avocados contain 34% fiber from the recommended daily dose. Avocados are rich in unsaturated fatty acids, which help lower bad cholesterol and boost good cholesterol. It also contains beta-carotene, lutein, magnesium, and vitamins B, E, and K.
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Legumes Peas, lentils, and beans can provide more than half the daily fiber requirement. Most legumes are high in protein, folic acid, iron, and B vitamins and very low in fat. Eating legumes lowers blood glucose and improves overall cardiovascular health.
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Barley has always been in the shadow of its counterparts: wheat, oats and rye. Barley is often used as animal feed or as a component for making beer. But it turns out that a glass of barley can provide more than half the daily dose of fiber. Barley fibers improve bowel function and lower cholesterol. This is an excellent source of selenium, which reduces the risk of colon cancer and stimulates the production of thyroid hormone.
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Eggplant, in addition to a large amount of fiber, contains manganese, potassium, folic acid, vitamins B6, K and C. And it is also low in calories.
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Raspberries. One cup of raspberries will give you more than half the daily intake of vitamin C and manganese and one third of the normal fiber. Raspberries contain a low number of calories and a high number of phytonutrients and antioxidants that help the immune system fight various diseases. And also raspberries have antimicrobial and anticarcinogenic properties.
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Greens in large quantities contain fiber, which absorbs harmful toxins in the intestines and removes them. In addition, greens do not have fat and cholesterol, and it contains amino acids that are beneficial for the body.
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Cinnamon. A teaspoon of cinnamon will provide 5% of your daily fiber requirement. For comparison, a teaspoon of ground cloves contains about 3% of the daily fiber intake. In addition, cinnamon has antimicrobial properties and contains a lot of calcium and manganese. Studies have shown that cinnamon can enhance brain function.
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Pears and apples. One average pear contains about 5.2 grams of fiber, and an apple - about 4 grams. More fiber is found in the peel of these fruits.
Useful advice
Try to evenly distribute the amount of fiber consumed throughout the day, as its "overdose" can cause bloating.