Food, fiber essential allies in control of your weight? It is undeniable ... Because they play multiple roles in the body including the prolong satiety and thus limit your energy intake and delay your hunger pangs! what is a high fiber food food with fiber list best food with fiber
Dietary fiber is the fibrous residue of plant foods. They are not really considered as nutrients because they are practically not absorbed. The energy value is negligible. The nature of the fibers (cellulose, hemicellulose, pectin, lignin) varies depending on the type of food.
In addition to their function in the regulation of intestinal transit role, fiber decreases postprandial glycemic response capture cholesterol, resulting in the faeces, prevent cardiovascular disease, obesity and the occurrence of certain cancers.
So many good reasons to include these without hesitation fiber foods in your diet!
what is a high fiber food:The top 10 high fiber foods food with fiber list
1-Gold wheat bran, undoubtedly the richest in fiber as product provides an average of 45 g per 100 g. For irritable bowel, it should be consumed sparingly. food with fiber list
2-Legumes: legumes (8-15% fiber) gathering white and red beans, lentils or blondes, peas and beans. Know that going pulses for purees or soups eliminates a significant amount of fiber.
3-Whole grains: rice or whole wheat (average 7% fiber). Due to the consumption of envelopes, you must select a product of culture and healthy control (organic farming).
4-Cereal products, derived from whole grains: cereal flakes (as a single grain or mixtures) oats (10%), barley, millet, wheat flour integral: 8.5% and wholemeal bread : 7%. There is also the whole wheat pasta (spaghetti, macaroni or pasta soup): 5.5 to 7%, and 4.5 to 6.5% for the full meal. More grains are refined, less fiber content is important. food with fiber list
5-Dried fruits: prunes, figs, apricots (13, 7%), raisins, dates etc.. are a good source of fiber. You can rehydrate them by soaking in warm water for about 2 hours, with no added sugar.
6-Oilseeds: coconut, almonds (dry) to contain up to 14.5%, hazelnuts: 13.2%, black olives: 12.5%, the lawyer: 6% ... food with fiber list
7-Fresh vegetables contain 2-4% fiber on average. Special mention to root vegetables (carrots: 3.7%), but the green beans: 4.3%, asparagus, chard, celery branches, cabbage (red, green, Brussels), spinach, leeks ... Make retain as much as possible and promote their short cooking is touching little fibers (steam, microwave). food with fiber list
8-Root crops: potatoes: 2.5%, sweet potato: 3%, Jerusalem artichokes: 3%
9-Fresh fruits: especially passion fruit: 10.5%, berries (currants, blueberries, raspberry, blackcurrant): 3.5 to 7.5%. Follow kiwis, citrus, apricots, plums, grapes, rhubarb. Keep their skin and seeds whenever possible guarantees maximum fiber content, which varies according to the degree of maturation and their origin.
10-Cocoa powder with no added sugar that chocolate lovers can rest assured that contains 12%. This value is divided by two black chewable chocolate. Note that the quantities consumed are reasonably cocoa Schedule a source of fiber. what is a high fiber food
The recommended fiber intake what is a high fiber food
The recommended fiber intake of at least 30 grams per day is easily achieved with a variety of foods including vegetables, cooked green vegetables and fruits, supplemented by cereals and legumes. Finally, note that the maximum efficiency of the fibers is obtained when the water supply is sufficient. what is a high fiber food best food with fiber
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