Foods rich in fiber

Follow one fiber-rich food It becomes an ideal option to generally enjoy good health, since it helps prevent a variety of digestive and intestinal disorders.

In addition, following a diet rich in fiber is useful to take care of and control our weight, since besides helping to lose weight, they contain a very important satiating power.

The fiber It becomes one of the ideal nutrients for all those who suffer from constipation , especially because it has important benefits and properties that help when going to the bathroom.

For example, it is able to increase the volume of stool, decreasing the time they remain in the intestine. In addition, it helps eliminate toxic substances and prevents the appearance of cellulite.

But it is essential to know how to increase the daily amount of fiber in the diet , since it is not at all advisable to increase the consumption of fiber at once, especially if we are not used to the consumption of fiber. foods rich in fiber .

The main reason is that this is the best way to allow both the bacterial flora and the intestine to adapt to their consumption, with which we can avoid different adverse effects, such as intestinal discomfort or the formation of annoying gases .

Table of foods rich in fiber

Per 100 grams of food


Total Fiber

Artichoke 4
Almond 10
Dry pea 17
Fresh vetch 4
Blueberry 5
Cooked haricot 9
Celery 4
Hazelnut 7
Oats, flakes 6
Sweet potato 8
Barley 10
Rye 13
Plum, orejon 9
Damascus, orejon 8
peach 2
Endive 2
Spinach 2
Raspberry 5
Strawberry 2
Cooked chickpeas 5
Wheat Germ 25
Soya flour eleven
Fig, ear 10
Kiwi 4
Lentils eleven
Mango 3
Apple 2
Orange 2
Nut 5
Cucumber 1
Pear 3
Cooked lard beans 7
Leek 2
Beet 3
Cooked cabbage 2
Wheat bran 43
Sunflower seeds 6
Ground flaxseed 39
Sesame seeds eleven
Soybeans, beans fifteen
Tomato 2
Grape 2
Carrot 4

What are the best foods rich in fiber?

  • Whole grains
    They are healthy natural products, which in addition to being rich in fiber provide a feeling of fullness. They help to avoid the absorption of toxic substances, being useful when it comes to eliminating the toxins that accumulate in our body.
  • Vegetables
    They are rich in both fiber and essential nutrients for our body, such as vitamins or minerals. In addition, they usually provide vegetable proteins of very high quality.

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