Products High In Dietary Fiber (fiber): A Sure Helper In Any Diet

Author: Karen Lennox Time for reading: ~1 minutes Last Updated: August 08, 2022

CHAPTERS (Table Of Contents)

In this article, learn more about Products High In Dietary Fiber (fiber): A Sure Helper In Any Diet. Products high in dietary fiber (fiber): a sure helper in any diet.

Dietary fiber (or so-called cellulose) plays a leading role in human nutrition. These are substances of plant origin that are not absorbed by the body completely or for the most part, but pass through it in transit, taking with them toxins, food waste and excess fat.

Modern nutritionists claim that the daily requirement of fiber is about 25-30 grams. Getting such a quantity is not easy at all, so sometimes it is necessary to take bran or special supplements

The beneficial effect of cellulose on the body increases many times if you drink at least 1.5 liters of pure still water a day.

We present you tables of different groups of the most commonly consumed foods and the fiber content in 100 grams of product.

Products high in fiber (fiber)

(in 100 grams)

Vegetables

Product	Dietary fiber in 100 grams
Cabbage (raw fresh)	2 - 2.4
Cabbage (stewed)	2.2
Carrots (raw)	2.4
Carrots (stewed)	2.4
Brussels sprouts (boiled)	4.2
Broccoli (cooked)	3.3
Beets (boiled)	3
Cauliflower (stewed)	2.1
Green beans (stewed)	3.4
Spinach (stewed)	1.3
Potatoes (cooked whole and unpeeled)	2.2
Corn (sweet)	7.3
Sweet peppers (raw)	1.4-1.7
Celery (stalks)	1.8
Old onion (raw)	3
Beijing Zele	1.2
Pumpkin (boiled)	3.2
Sweet potatoes (boiled)	1.3
Tomatoes (grown outdoors)	1.3
Tomatoes (greenhouse)	0.4
Green zucchini	1.1

Fruit (including dried and berry)

Product	Dietary fiber in 100 grams
Avocado	6.7
Apple (unpeeled)	2.4
Banana	1.7
Apricot	2.1
Orange	2.2
Grapefruit	1.8
Pear (unpeeled)	2.8
Plum	1.5
Peach	2.1
Watermelon (flesh)	0.9
Grapes (grains with skins)	1.6
Dried apricot	18
Raisin	9.6
Dried prunes	9
Dried dates	6
Berries	2-2.2
Blueberry	2.4-3.1
Raspberries	3.7-6.5

Bread, pasta, cereals

Product	Dietary fiber in 100 grams
Wheat bran	43.6
Whole grain bread	6.8-9.2
Rye bread	5.8
Lavash (thin Armenian bread)	0.2
White bread	9.7
Oat flakes	6
White rice (cooked)	0.9
Brown rice (cooked)	1.8
Buckwheat (whole grains, cooked)	3.7
Durum wheat pasta	3.7

Legumes, nuts, seeds

Product	Dietary fiber in 100 grams
Soy	13.5
Lentils	11.5
Bob	12.4
Chickpeas	9.9
Peas	5.5
Almond (raw)	7
Porridge (sternly)	3.3
Peanuts (raw)	8.1
Pistachios (roasted without fat and salt)	10.3
Nut	6.7
Flaxseed	27.3
Pumpkin seed	4.2
Sunflower seed	5

Products High In Dietary Fiber (fiber): A Sure Helper In Any Diet

CHAPTERS (Table Of Contents)

Products high in fiber (fiber)

(in 100 grams)

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