Fiber there are several types – soluble and insoluble. Soluble fiber are gums, pectins, insulin and stabilizing blood sugar levels, slowing down the process of digestion and absorption of glucose. In addition, this type of fiber supports the structure and helps prevent various cardiovascular diseases.
Insoluble fiber is the cellulose and lignin, they do not undergo the process of disintegration when immersed in water and, therefore, improve the digestive system, and promote early satiety. This type of fiber helps to cleanse the body, prevents the development of obesity and protects against gastrointestinal diseases.
A large amount of fiber contained in vegetables. Especially it is rich in squash, beets, pumpkins, cucumbers, carrots, tomatoes, cabbage, spinach, asparagus and broccoli. Also rich in fiber: peas, parsley, dill and lettuce. All these products just to be included in the diet.
The richest source of vegetable fiber are fruits. This is due to the fact that fruits contain in its structure a large number of pectin, which is a source of soluble fiber. In addition, fruits have a large number of cellulose – insoluble fiber, which improves digestion.
Apples, pears, plums, prunes, grapefruits, bananas, oranges, lemons and apricots are great sources of fiber. Also we should not forget about dried fruits - dried apricots, dried apricots and raisins. Of them removed most of the moisture and therefore contains the maximum amount of fiber.
Almost any berry is an excellent source of dietary fiber. Useful especially raspberries and strawberries, contain the largest amounts of fiber.
Whole wheat bread and other foods from whole wheat flour and bran, and sprouted grain cereals contain coarse fiber and is reduce the level of cholesterol in the blood. So you should include them in your diet, and can also be added to dishes sprouted grains, oatmeal, buckwheat or corn grits.
A high content of dietary fiber differ, and nuts. Despite their calorie, small portion of nuts daily can provide the body with fiber. The highest amount of fiber contained in almonds, wood and walnuts, pistachios and peanuts.