These products are most rich in fiber

A modern diet, full of processed foods, prevents people from getting enough important nutrients. If fiber is absent in your diet, you will encounter energy shortages, difficulties in losing weight, increase the risk of developing cardiovascular diseases. Women need about 25 grams of fiber, and men - about 38. Fortunately, adding to the menu a few useful products, you can easily achieve a normal level of fiber intake.

Carrot

The use of carrots helps to ensure a feeling of satiety. Eat this appetizing vegetable for a mid-morning snack when hunger awakens.

Raspberries

Fruits in general are an excellent source of fiber. One serving of raspberries accounts for eight grams, which makes it one of the best options. Add full antioxidant berries in morning porridge or cereal to get plenty of vitamins and consume more fiber.

Oatmeal

You need five grams of protein per serving, so start the day with a hearty dose of oatmeal - this will immediately set you up to the right harmony. Studies have shown that people who eat oatmeal on a regular basis, note a decrease in cholesterol and a decrease in the waist.

Bulgarian pepper

In a salad, there are many antioxidants and vitamins, but there is usually little fiber. Add to the greenery chopped Bulgarian pepper or celery - this is much more fiber-rich components.

Chia seeds

All that contains more than five grams of fiber per serving is considered a good option. In thirty grams of seeds, chia fiber is twice as large. Add a spoonful of seeds to smoothies, yogurt or sprinkle with salad to improve digestion.

Flax seeds

Flax seeds slightly lag behind the chia - from two tablespoons you will get five and a half grams of fiber. Use them just like chia seeds.

Pearl barley

Use this useful cereal in soups or in a hot dish, you can also serve it on a garnish. A serving of finished cereal contains six grams of nutrient fiber. This cereal will allow you to get rid of high cholesterol, associated with heart disease.

Brown rice

It is always better to stay away from processed foods. A serving of white rice contains half a gram of fiber, and in brown - 3.5 grams!

Artichokes

The average artichoke contains more than ten grams of fiber - the use of such a product can help you lose excess weight. The benefits of fiber for weight loss are obvious - it guarantees a long feeling of satiety.

Lentils

Beans and lentils will always be the best products to increase the amount of fiber in the diet - in one serving of lentils can be up to sixteen grams of fiber, which will help you maintain energy at a stable level throughout the day. Fiber helps to stabilize blood sugar, so that energy will not fall.

Black beans

Black beans deserve special mention, which helps to lower the level of cholesterol and fights against cardiovascular diseases. In this product, a lot of protein and fiber, so eat beans more often.

Green pea

Buy frozen green peas and eat it on a side dish - in a portion contains seven grams of fiber. This is a great way to eat right.

Blackberry

The blackberry contains eight grams of fiber per serving, which makes it more useful than strawberries or blueberries. Be sure to eat these berries when the blackberry season begins.

Pears

One medium pear contains five and a half grams of fiber. To benefit, you need to eat the fruit together with the skin, because that's where the maximum of nutrients is hidden. The same applies to apples and even potatoes.

Avocado

On average, one avocado contains ten to thirteen grams of fiber, so using this product in recipes provides you with a long satiety.

Fresh peas

Instead of having a snack with chips or salted pretzels, it's best to eat peas. You will receive five grams of fiber from one serving.

Whole grains of pasta

Not all macaroni are dangerous, some are quite useful. Just read the packaging carefully. You need pasta in which there is a sufficient amount of fiber.

Figs

Dried or fresh, figs in any case very convenient and useful fruit. One dried fig contains a gram of fiber and about twenty calories. Mix the figs with nuts - and you will have an excellent snack at your fingertips.

Chickpeas

In one serving, chickpeas contain nine grams of fiber, so it's worth trying to add it to salads. Just keep an eye on the size of the portion so that you do not go over the calories.

Dates

Perhaps you rarely buy this kind of dried fruit. Perhaps it's time to start doing it more often. In one date, more grams of fiber, which guarantees you an influx of energy. You can mix dates, as well as figs, with nuts to make a useful snack rich in protein, healthy fats and fiber.

Popcorn

Popcorn is considered a whole-grain product, there is a lot of fiber - about five grams per serving. Just try to eat cooked at home, without oil and sugar, to eliminate excess calories.

Zucchini

This vegetable is distinguished by a delicate sweetish taste. One serving contains six grams of satiety fiber! In addition, it is an excellent source of vitamin C - a portion will provide you with twenty percent of the daily allowance, which is important for strengthening immunity.

Sweet potato

Fiber has no magic properties for burning fat, it just helps you to feel full, without adding extra calories to the diet. When you eat baked sweet potato, you are full longer. One root crop accounts for six grams of fiber and only one hundred and sixty calories.

Parsnip

Perhaps you are unfamiliar with this root crop - it's time to change the situation. Pasternak is a close relative of the carrot. One serving will provide you with seven grams of fiber. Bake parsnips, like potatoes, or add to vegetable roasts.

Apples

Apples slightly lag behind pears, but still are an excellent option, if only you eat them with a peel. In one average apple contains about four and a half grams of fiber, in addition, such a fruit will help you get rid of cravings for harmful products.

Cereal flakes

If you do not like to eat oatmeal in the morning, it's okay. Buy grain flakes with a minimum of sugar - they also have many useful substances. For sweetness, you can add fruit to them.

Dried peas

Dried and crushed peas are just full of fiber - sixteen grams per serving. You can make a great pea soup that will sate you and bring you benefits.

Almond

Nuts and seeds are a great option for snacking on the go. Have a snack with almonds, which contains an average of three and a half grams of fiber per thirty grams. It is very convenient!

Oranges

The average banana contains three grams of a useful substance, but in an orange - four and a half! Try not to remove the white peel on the orange to eat more fiber.

Whole wheat bread

One piece of whole grain bread accounts for up to six grams of fiber. Look for bread, the first ingredient of which will be whole grains. Do not take bread made from different cereals - this does not mean that the grain was used in its entirety, so that such a product would be less useful than whole grains.