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It is plants that contain the largest proportion of fiber in our diet. How do you know which one to choose for a 100% high fiber diet? We’ll explain everything to you.
“Eat five fruits and vegetables a day.” The message has been made clear in numerous commercials for many years. And on purpose. The benefits of our plant allies are beyond doubt. Starting with your fiber intake. These components, which are not absorbed by our digestive system, produce good bacteria that are essential for transport. And that’s not all. They play an essential role in lowering cholesterol levels and preventing weight gain, cardiovascular disease, colon cancer and type II diabetes. To access this natural medicine, focus on a diet rich in fruits and vegetables. In fact, fiber is found primarily in plants, particularly soluble fiber found in pectin. Through fermentation by intestinal bacteria, these are “solubilized” in water, i.e. dissolved, and form a viscous gel.
What are the highest fiber fruits?
The fresh fruits richest in fiber are apples, plums, apricots, guavas, mangoes and red fruits: strawberries, raspberries, blackberries, currants, black currants. From a nutritional point of view, it is more interesting to consume them fresh and without processing. Therefore, avoid fruit juices or compotes. In fact, it is often in the peel of fruits, preferably organic, that we find the most fiber and vitamins. Also consider dried fruits such as hazelnuts, almonds, walnuts, raisins, peanuts, dates and figs.
What are the highest fiber vegetables?
As for vegetables, give preference to legumes. These are dried vegetables that are among the oldest plants cultivated by humans. They are rich in iron and calcium and have the advantage of being cheap and easy to store. However, they must be rehydrated before consumption. Among them we find lentils, chickpeas, white, red or black beans. Artichoke, spinach, cabbage, broccoli, cauliflower, white and red cabbage, but also old vegetables (parsnips, Jerusalem artichokes and salsify) round off this 100% fiber diet.
What are the highest fiber grains?
Accompany these fruits and vegetables with cereals, which have been the basis of our diet for centuries and provide insoluble fiber, which has a direct impact on transportation. Therefore, opt for whole grains and semi-whole grains: oats, rye, brown rice, whole grain pasta and semolina, T110 or T150 flour (whole), wheat bran and oat bran. . In contrast, refined grains, from which certain grain components are removed during processing, are less rich in fiber.
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