How much fiber should you eat per day? 5 foods that have the most fiber

President of the Association of Nutritionists and Health Coaches (ANKZ)

Why does the body need fiber?

Fresh vegetables and herbs are not only a treasure trove of vitamins, but also a source of plant fiber. It is an indispensable part of a complete diet.

Why the body needs fiber

First, it is the main source of nutrition for bacteria that make up the healthy human microbiome. Without it, it is impossible for the intestine to work smoothly, which affects the state of all organ systems and well-being in general.

Secondly, vegetable fiber has a number of beneficial effects on the body, namely:

• prevents constipation;
• normalizes blood sugar levels by slowing the absorption of glucose in the intestine;
• binds cholesterol, toxins, carcinogens in the intestine and removes them from the body;
• stimulates the synthesis of intestinal bacteria vitamins B1, B2, B6, PP, folic acid;
• removes heavy metals, toxic substances, excessive cholesterol and bile acids;
• creates a feeling of satiety and protects against overeating.

To prevent constipation and improve intestinal motility, I recommend eating alycha, prunes, cauliflower, beets, zucchini, asparagus and fresh apricots.

Studies have shown that fiber helps prevent one of the most common bowel diseases, diverticulitis, reducing the risk of developing it by 40%.

How much fiber you should eat per day

Fiber should be present in every meal. For example, you can sprinkle chopped herbs on your meals.

The norm of fiber intake for an adult is 20-30 g per day. But to get it, it is not enough to eat 30 g of carbohydrate products. Each product contains a certain amount of fiber. To get the minimum amount, you should eat:

• one apple;
• four 100g servings of vegetables;
• a portion of cereals of 250 g;
• a portion of berries up to 120 g;
• a piece of whole-grain bread weighing 30 g.

On how to calculate your norm of proteins, fats and carbohydrates, read the article at the link.

What foods have the most fiber

Fiber is found in two types of products.

Starchy foods: cauliflower, corn, pumpkin, radish, rutabaga, parsley roots, celery, horseradish, potatoes, legumes (beans, peas, chickpeas, lentils, wild and brown rice, buckwheat, quinoa).

Non-starchy foods: white cabbage, red cabbage, Brussels sprouts, onions, green onions, bear, leeks, chives, chives, leafy salads, rucola, cucumbers, zucchini, dill, parsley, sorrel, asparagus, bell peppers, green beans, string peas, spinach, artichoke hearts, tomatoes.

Note that soluble fiber helps lower blood glucose and cholesterol levels. It is found in oatmeal, legumes, apples, and green vegetables. Insoluble fiber has a cleansing effect on the digestive environment, it is rich in fruits and vegetables, legumes.

The quality of the intestinal microbiota and the proper functioning of bacteria depends on fiber, so I strongly recommend increasing the amount of greens, green vegetables and whole-grain cereals in the diet.

The more diverse the fiber in your diet, the healthier and richer the microbiome, which “feeds” about 40 trillion bacteria that influence health and keep your body and brain functioning properly.

For gut health, I recommend adding five familiar and very healthy vegetables to your diet.

Broccoli

It’s a true champion for its fiber content and the beneficial compound sulforaphane, which restores the intestinal microflora.

Asparagus

Green and purple asparagus has a lot of solid fiber, which will help to solve the problem with constipation and normalize stools thanks to inulin. In addition, asparagus is rich in vitamins K, A, C, E and B vitamins, as well as folic acid, selenium, copper, manganese, potassium and other minerals.

Cruciferous vegetables

Cauliflower, Brussels sprouts and white cabbage are excellent sources of prebiotics (substances that feed the microbiome) and fiber. These vegetables improve digestion and replenish the body’s vitamin stores.

Zucchini

Its peel is rich in useful fiber, as well as phosphorus, calcium, magnesium, vitamins C, B1 and B12. For this reason, I recommend consuming the unpeeled vegetable to maximize the benefits. Zucchini is 90% water and has a positive effect on the water-salt balance of the body. At the same time, the vegetable is low-calorie (24 kcal per 100 g), so it is suitable for dietary nutrition.

Avocado

In a ripe avocado there is not only vegetable fiber, but also useful monounsaturated fats. Consumption of the fruit increases the number of intestinal bacteria that ferment fiber, improving digestion and metabolic functions of the microbiota.

What else is useful avocado, read in the material at the link.