What foods are rich in fiber?

Harm from excess consumption

Fiber is excreted from the body unchanged, since it is practically not digested in the stomach and intestines, but it performs many useful functions in the body:

• forms feces by increasing the volume of food eaten;
• ensures regular bowel movements by improving intestinal motility;
• reduces the amount of waste and toxins in the body due to the absorption and excretion of harmful compounds along with feces;
• reduces the likelihood of stones forming in the kidneys and gall bladder, as it eliminates bile stagnation and promotes more active functioning of the excretory system;
• removes carcinogenic substances leading to cancer development from the intestines;
• reduces the level of bad cholesterol in the blood in several ways: firstly, dietary fiber slows down the absorption of lipids from the intestine, and secondly, it promotes the active production of bile, for the production of which low-density lipoproteins are used;
• improves the sensitivity of body cells to insulin, eliminates insulin resistance and high blood sugar by slowing down the absorption of simple carbohydrates in the intestine;
• inhibits the development of cancer processes in the small and large intestines by reducing inflammation and damage to the gastrointestinal mucosa, as well as by producing fatty acids with an anticancer effect by the intestinal microflora;
• reduces the risk of developing cardiovascular diseases by reducing the amount of lipids and glucose in the body;
• strengthens the immune system as a result of complex processes of fermentation of dietary fiber in the intestines and the release of substances that promote the functioning of all types of lymphocytes.

There is a dietary diet in which the basis of the diet is high-fiber foods, which allows you to reduce weight by 2-4 kg per week due to the low calorie content of the dishes.

A prerequisite for losing weight is maintaining daily calorie content within 1500-1600 kcal and excluding sweets, flour (made from premium wheat flour) and sausages from the diet.

An approximate menu based on foods rich in fiber is formed according to the rules of fractional meals and should include three main meals and two snacks:

• breakfast - whole grain porridge (oatmeal, buckwheat, barley) with butter, fruit;
• lunch - fruits, nuts or diet bread with coffee;
• lunch - protein and salad with fresh vegetables;
• afternoon snack – low-fat cottage cheese with berries;
• dinner - fermented milk products with added bran (2 tablespoons per glass of kefir or Greek yogurt).

The diet can be used for an unlimited amount of time, as it does not contradict the principles of rational, healthy nutrition.

The fiber diet menu is not strictly specified and allows you to use various products when preparing food, however, at the same time, it is necessary to navigate the energy value of a particular product, as well as the quantitative content of fiber in the products included in the diet.

The standard human diet is deficient in fiber. Residents of megacities suffer especially, as they are forced to eat high-calorie foods on the go that contain little dietary fiber.

Therefore, the consumption of foods rich in cellulose should be welcomed. There is little risk of consuming more fiber than required. But uncontrolled, targeted use can be harmful when high-calorie nutrition is necessary - pregnancy, breastfeeding, physical overload.

In order to lose excess weight, many people prefer diets based on foods high in fiber. They have a beneficial effect on the entire body as a whole. Benefits of fiber for weight loss:

1. Acceleration of metabolic processes and digestion.
2. Restoration of intestinal microflora.
3. Reduces blood sugar levels, which prevents fat deposition.
4. Cleansing from waste, toxins, gastric and intestinal mucus (cellulose is a natural absorbent).
5. Reducing the risk of developing colon cancer.
6. Restoring proper functioning and activating intestinal motility.
7. Ensuring a long-lasting feeling of fullness (when it enters the stomach, fiber swells, which creates a filling effect; foods rich in fiber are a great way to satisfy hunger).

But with excessive consumption of dietary fiber, a number of disorders may develop, caused either by increased intestinal motor function, or, conversely, by fecal retention and activation of fermentation and putrefaction processes:

• flatulence;
• spasmodic pain along the large intestine (lower abdomen);
• bowel disorders such as diarrhea or constipation;
• weight gain (usually temporary);
• development of intestinal obstruction;
• a critical decrease in blood glucose (relevant for patients with diabetes mellitus taking hypoglycemic therapy).

In order to prevent the development of the described adverse reactions, it is recommended to normalize the consumption of dietary fiber and maintain adequate qualitative and quantitative composition of the diet.

1. Do not combine with medications. Since fiber cleanses the body, it is not recommended to consume large amounts of the substance while taking medications. Treatment may not be effective.
2. Do not peel vegetables and fruits. The peel and seeds contain the most dietary fiber. You need to put the apples into the juicer along with the core.
3. Include it in your diet gradually. Start with small amounts and listen to how your body reacts. If you experience discomfort in any organs as the dose is increased, consult your doctor immediately.
4. Drink water. If the basis of your diet consists of foods rich in fiber and dietary fiber, try to drink at least 2 liters. liquids per day.
5. Eat healthy desserts. Replace sweets and cookies with dried fruits. They are distinguished by exceptional taste and high dietary fiber content.
6. Use unrefined vegetable oil. This product saturates the body not only with vitamins, but also with dietary fiber. This is also a good prevention of hemorrhoids.
7. Minimize food processing. Cereals do not need to be soaked before cooking; whenever possible, eat plant foods raw.
8. Add bran. In porridge, muesli and baked goods. They do not change the taste of dishes, but they facilitate digestion.

Why doesn't our body want/can't digest fiber?

The answer is simple: it will take a lot of time to process the rough parts of plants, but their transit through the body ensures cleansing of food waste, waste and toxins, and the presence of carbohydrates is necessary for a feeling of fullness.

For this reason, dietary fiber can be considered the intestinal orderlies and the best friends of a thin waist.

Unlike food, which goes through a long process of digestion, fiber is excreted in its original form, however, it can be soluble and insoluble.

What does this mean: in a healthy intestine with balanced microflora, bacteria live that can destroy hard dietary fiber.

With their help, soluble compounds are formed in the large intestine. They take on a jelly-like state and are partially absorbed.

Fiber is found in vegetables and fruits.
The degree of solubility can be determined by the peel of the fruit - the thinner and softer it is, the more the fibers are broken down.

The soluble group consists of resins, alginates, and pectins. Insoluble - cellulose, lignin, hemicellulose.

1. Restores proper functioning and activates intestinal motility - the diet is prescribed for hemorrhoids and constipation
2. Stimulates weight loss - thanks to high satiety, the feeling of hunger recedes, portions are reduced in size
3. Reduces blood sugar and controls cholesterol levels - indicated for diabetes of all types, for the prevention of cardiovascular diseases
4. Cleanses the lymphatic system
5. Removes toxins, waste, unnecessary fats, stomach and intestinal mucus, is a natural absorbent
6. Strengthens muscle fibers
7. Prevents cancer, including rectal cancer
8. Minimizes putrefactive processes

Of course, some foods rich in fiber have a number of contraindications, and if consumed in excess, can cause bloating and impaired absorption of other nutrients.

Ballast dietary fiber swells in the intestines and, like a sponge, absorbs excess moisture

Inspired by inspiring information about the ability of fiber to swell in the stomach and remove all harmful substances, many girls begin to mindlessly abuse a diet based on dietary fiber.

It, without a doubt, works, but if the norm increases to more than 40 g per day, it can seriously harm your well-being.

Along with the bran, beneficial substances and vitamins will begin to be excreted, and they will be accompanied by bloating and increased gas formation.

Add seeds to your salads
To prevent this from happening, American Dietetic Association Health nutrition specialist Julia Upton has developed a number of simple rules:

1. 16-20 g of fiber daily provides 800 g of vegetables and fruits with peel
2. Porridge made from barley, brown rice, buckwheat and oatmeal will bring another 5-7 grams
3. 5-6 grams contain 100 g of wholemeal bread
4. Twice a week, diversify the menu with lentils, peas and beans
5. Don't eat confectionery sugar, replace unhealthy treats with dried fruits
6. Small snacks should consist of nuts and seeds
7. Eat steamed bran - 6 tablespoons per day

It is important to remember that a quarter of the daily menu for weight loss should consist of fresh salads.

Another quarter is fruits, a quarter is cooked vegetables, a tenth is legumes and cereals, the same amount is fermented milk, milk and nuts, and a twentieth is vegetable fats.

The basis of losing weight on fiber is fresh salads

By losing weight in this way, you can actually lose from two to four kilograms in a month with the help of a competent diet alone.

To make the process smooth and painless, create a menu based on foods rich not only in fiber, but also in vegetable proteins and fats.

Eating foods rich in fiber (see the section above for a complete list) is especially important for hemorrhoids.

How fiber works

Once in the body, fiber swells in the stomach and absorbs liquid, like a sponge. As a result, a feeling of fullness is created for a sufficiently long time, which will allow you to avoid overeating.

It is important to understand that this does not directly affect fat deposits - this remedy only helps to avoid further weight gain. Therefore, it is advisable to combine this method of losing weight with physical activity and proper nutrition.

The feeling of fullness occurs not only in the stomach, but also on a psychological level. Fiber contains polysaccharides that send signals to the brain from the stomach that you are full. Thus, by consuming fiber, you will not experience discomfort, loss of strength and nervousness, which usually happens during hunger.

Sample menu for a fiber diet:

• first breakfast - 200 grams of porridge with milk (rice, oatmeal, barley, corn - at your discretion) with a small amount of sugar or honey, one and a half tablespoons of dry fiber, a cup of unsweetened coffee and vitamins;
• second breakfast - a glass of fermented baked milk or kefir and one and a half tablespoons of dry fiber, an apple, pear or peach;
• lunch - soup (mushroom, vegetable or bean), bran bread, 100 grams of natural yogurt and one and a half tablespoons of dry fiber, a cup of unsweetened green tea;
• afternoon snack - 100 grams of cottage cheese and one and a half tablespoons of dry fiber, one banana, seeds and nuts;
• dinner - fresh vegetable salad seasoned with a small amount of flaxseed oil (or just raw vegetables), 100 grams of any seafood, boiled fish or one egg, a cup of unsweetened tea;
• before bed - a glass of low-fat kefir and one and a half tablespoons of dry fiber.

Many people are interested in the topic: fiber for weight loss - how to take it correctly, reviews of those who have lost weight talk about the daily use of this product, the norm is 200g every day.

Foods rich in fiber and dietary fiber - table with descriptions

Porridges contain a lot of hard dietary fiber

Fiber is a food of plant origin.

Vegetables, fruits, cereals, bran, dried fruits, legumes, wholemeal bread - fiber is concentrated in seeds, stems, peel.

In fruits the mass reaches 2%, in berries - 3-5%, in mushrooms - 2%. Seeds contain a large amount of insoluble fiber.

Soluble - berries, oat bran and leafy vegetables.

A balanced diet based on this completely covers the daily requirement for dietary fiber without additional additives.

The list below contains foods that contain the most dietary fiber.

It is important to remember that when cooked, vegetables lose fiber, which is why it is better to eat them “live”.

Choose brown rice

Seeds - flax, pumpkin, sunflower, sesame

Bread made from whole grain flour, coarsely ground, with bran

Crispbread from cereals and cereals

Give up unhealthy sweets in favor of dried fruits

Nuts - almonds, hazelnuts, walnuts, cashews, pistachios, peanuts

Cereals - pearl barley, buckwheat, oatmeal, wheat

Rice - peeled, unpeeled, brown

Dried fruits - dates, raisins, dried apricots

Vegetables without heat treatment - asparagus, spinach, broccoli, white cabbage, carrots, radishes, cucumbers, potatoes, beets, tomatoes, pumpkin

Give preference to wholemeal and bran bread

Berries and fruits - black currants, raspberries, strawberries, bananas, apricots, peaches, apples, pears, grapes

But dairy products and all their derivatives, alas, do not contain fiber.

It is not found in premium flour, oils or freshly squeezed juices. To enrich the latter with dietary fiber, you should give preference to smoothies.

Vegetables and fruits should not be peeled - the peels of apples and pears contain the largest amount of fiber. This does not apply to avocados.

We also clean imported apples - during long-term transportation of fruits, the peel is always treated with chemical compounds that are a priori not useful.

Particular attention should be paid to bran.
Separately, it is worth mentioning about bran.

All of them - rice, corn, wheat, barley, oatmeal and rye - not only contain a huge amount of dietary fiber, but are also a natural absorbent.

They contain vitamins B, E, nicotinic acid, zinc, chromium, magnesium, selenium and a number of other useful microelements.

You can buy them at a pharmacy or health food department. The optimal dose for cleansing the intestines is one tablespoon three times a day.

If at the same time you take medications as prescribed by a doctor, at least six hours should pass after taking bran, since they have the ability to actively remove all foreign elements.

Diet breads
Fiber can also be purchased in the form of preparations containing both types of fiber.

Its regular intake quickly replenishes the deficiency of ballast substances, however, nutritionists recommend resorting to this method as a last resort and limiting yourself to a properly structured menu.

Water-insoluble fibers - cellulose, lignin - are found in cabbage, green peas, apples, carrots, and cucumber peels.

Cellulose absorbs moisture from waste, gives it volume and moisture, and speeds up passage and evacuation.

Lignin binds bile acids and reduces cholesterol levels in the blood. Reduces the risk of gallstones. Storing vegetables increases its quantity.

Insoluble fiber increases the volume of waste after the breakdown of food, which stimulates peristalsis - wave-like contractions of the intestinal walls, irritates them for regular bowel movements, and prevents constipation.

Products containing insoluble fiber cleanse the intestinal walls. A “washcloth” made of durable fibers reliably binds and evacuates waste. Otherwise, they rot, ferment, and increase the population of pathogenic microflora in the intestines.

Pathogenic microflora produces its own waste, which penetrates the blood through the intestinal walls, destroys the mucous membrane, and causes diseases of the digestive system and tumors.

The body reacts and uses up its defenses. Supporting natural physiological processes in the intestines with insoluble fiber preserves immunity and normalizes metabolism.

The diet of many people, especially urban residents, contains very little fresh vegetables and fruits, as well as whole grains - the main sources of fiber. It includes meat and processed products such as white bread, rice, pasta, buns and sweets.

White dots on nails: what do they mean?

There is not enough plant food on the menu, and a small part of it is subjected to processing that reduces the fiber content - boiling, stewing, squeezing juice. In this case, the use of additional sources is justified.

Bran contains a lot of fiber. These are the remains of the grain shell, a by-product of flour milling. In 100 g of dry mixture there are up to 45 g. Bran is rich in B vitamins and minerals (potassium, magnesium, zinc, selenium, etc.). You can buy them at a pharmacy or supermarket. Wheat, rye and oatmeal are usually found on sale.

It is important that the product is not subjected to any processing (steaming, granulation), because then it loses its beneficial properties. It is better to take bran without additives such as salt, sugar and others.

• For breakfast, it is recommended to eat oatmeal or muesli with yogurt and fresh fruit.
• During lunch and dinner, half of your food should be vegetables.
• Sometimes we snack on fruit, raw vegetables and whole grain bread, preferably along with a protein such as yogurt or cheese.
• Add beans to salads and soups.
• You can add a few slices of avocado to your salad or sandwiches.
• Replace unhealthy carbohydrates such as bread with whole grains such as brown rice, whole wheat pasta, quinoa and whole grain bread.
• You can try a new high fiber recipe.

You can also purchase dry fiber from bran, oatmeal, wheat, Jerusalem artichoke in its pure form or with the addition of pieces of fruit. The choice of such products today is huge, and the fiber in them is usually presented in the form of unrefined grains. Eating this product will be an excellent filling and healthy breakfast or low-calorie snack.

Consuming the right amount of fiber ensures a healthy body from the inside out. Analyze your diet and, if necessary, introduce recommended fiber-rich foods. Be attentive to yourself!

What foods are rich in fiber?

Dear readers, our article today is devoted to fiber - dietary fiber, the importance of which is noted by both nutritionists and adherents of a healthy lifestyle. And if a person wants to balance his diet and stabilize his weight, this component must be present in the daily menu. This can be achieved by clear knowledge of which foods are rich in fiber, as well as their optimal ratio in the diet.

Content:

• What is dietary fiber;
• The benefits of fiber;
• Consequences of plant fiber deficiency;
• Daily norm;
• Fiber-rich foods
• Summarizing.

What is dietary fiber?

These are plant components that are not broken down into their constituent particles and are excreted from the body either partially processed or unchanged. The lack of a “breakdown” effect was the reason that fiber was considered unhealthful for a long time. Dietary coarse fibers were consumed with food, but not always in sufficient quantities.

Fiber is contained in products of plant origin, but in varying concentrations, absent or consumed in minimal proportions if the diet is unbalanced. Coarse dietary fiber absorbs a lot of liquid along with toxins and other harmful compounds and is then excreted. If they are consumed in insufficient quantities, slagging becomes inevitable.

Not all plant foods are rich in fiber in equal concentration. Not only the amount, but also the type of dietary fiber varies. They are classified into two types:

• Soluble - pectins. They do not disintegrate, but acquire a jelly-like state. These are leafy vegetables, berries, bran, fruits with thin skin and tender pulp.
• Insoluble - rough. They are not digested, since there are no enzymes in the gastrointestinal tract that help break down these components. Contained in seeds, cereals, vegetables and mushrooms.

The optimal ratio between insoluble and soluble dietary fiber is considered to be 1:3, and, therefore, the diet must be varied.

The benefits of fiber

Unlike other nutrients, dietary fiber is not absorbed by the intestinal walls. They perform completely different functions:

1. Improves the condition of the oral cavity. Chewing coarse fiber requires great effort and is accompanied by increased salivation.
2. Relieves constipation. Once in the digestive system, plant components stimulate the function of the gastrointestinal tract.
3. Cleanse. Fiber is removed from the body along with toxins, allergens, toxic compounds, and also rids the body of “bad” cholesterol and helps lower blood sugar levels.
4. Saturate. After consuming dietary soluble and insoluble fiber, the feeling of hunger does not occur for a long time.

Entry Vegetable juices and their health benefits
Plant products are rich in fiber, vitamins, minerals, micro- and macroelements. They are ideal for a balanced healthy diet, allowing you to reduce caloric intake and cleanse the body.

You should not replace natural sources of dietary fiber with dietary supplements. The latter are not only less effective, but may contain harmful substances.

Consequences of plant fiber deficiency

The discovery of the beneficial properties of fiber, which for a long time was considered absolutely useless, was preceded by problems caused by the lack of this component in the human diet. Eating too little dietary fiber (soluble and insoluble) can lead to the following problems:

• increased risk of developing cardiovascular diseases;
• the occurrence of various pathologies of the gastrointestinal tract;
• hemorrhoids, diabetes mellitus, cholelithiasis.

The lack of plant food leads to putrefactive processes. The accumulation of waste and toxins leads to poisoning of the body, deterioration of digestive processes and absorption of nutrients. These processes and the accumulation of bad cholesterol cause obesity.

Daily norm

People who want to lose weight quickly make one common mistake - they radically change their diet to a menu in which absolutely all foods are rich in fiber to the detriment of other foods. This is a fundamentally wrong approach. An excess of dietary fiber leads to the following negative consequences:

• nausea, often accompanied by vomiting;
• dysfunction of peristalsis;
• dysbacteriosis;
• constipation or, conversely, diarrhea;
• abdominal pain;
• increased gas formation.

To ensure proper functioning of the gastrointestinal tract, you need to eat 25-35 g of dietary coarse and insoluble fiber per day. Getting this amount is quite easy, especially when the diet is balanced. On too strict diets, you can simply eat a tablespoon of bran.

Fiber-rich foods

Dietary fiber deficiency is caused by poor diet. Flour products, vegetable oils, fats, fish and meat, if they contain this component, are in negligible concentrations. This does not mean that you need to completely give up such food. We need balance. The most plant fibers are found in bran, cereals, legumes, mushrooms, nuts, vegetables, fruits, and berries. If they are consumed regularly, no supplements are required.

Recording Millet for weight loss: effectiveness, recommendations and benefits

Bran

These products are rich in fiber in the highest concentration, and therefore deserve special attention. Bran is the hard shell of grain crops. They are rich in nicotinic acid, carotene, vitamins E and B, and minerals. Per hundred grams of wheat bran there are 43, and oat bran - 15 g of dietary fiber.

Bran balls, sold primarily in pharmacies, can be eaten immediately. Vegetable additives are often added to the product. If bran is not purchased in ready-made form, it is better to first steam it in hot water, which is then simply drained. 3-5 minutes is enough.

Eat bran before meals and wash it down with water. You don’t need to introduce them into your diet right away. You should start with half a teaspoon per day, and then work your way up to two or three tablespoons. It is not recommended to eat more, since part of the fiber should come with pectins.

Important:

If you are taking medications, at least 6 hours should pass between taking the drug and consuming the bran. Otherwise, the medication will simply leave the body and not be absorbed by the intestinal walls.

Cereals and legumes

Not all products containing cereals are rich in fiber, since instant cereals are processed in such a way that they are almost completely devoid of plant fibers, so such dishes should be immediately excluded from the diet. You should cook your own grains and legumes. Otherwise, they will not bring any benefit to the body. Lentils, buckwheat, beans, rice, soybeans, peas, and oatmeal contain about 10-12 g of fiber. It all depends on the place of growth and processing.

Barley contains the least dietary fiber (no more than 9 g for every 100 g). You shouldn’t give up bread completely either. The main thing is to buy baked goods made from rye flour (coarsely ground), containing 12 g of fiber. It is best to bake it yourself to eliminate the possibility of various additives in the product.

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Vegetables and fruits

They are inferior in fiber to other products, but some of them contain pectin. Its amount should be three times greater than coarse fiber. Soluble fiber (from 2 to 12 g) is found in:

• tomatoes, cucumbers, eggplants, beets, carrots, sweet peppers, pumpkin;
• raspberries, apples, bananas, grapes, currants, plums, peaches, cherries, pears.

Coarse dietary fiber is found in all fruits and vegetables. Their concentration varies from 0.4 to 3 g. Berries, fruits, root vegetables, and herbs provide the greatest benefit when fresh, so you should definitely eat salads.

Mushrooms, nuts, dried fruits

Dried mushrooms contain 26 g of fiber. Fresh in two, and chanterelles are almost four times smaller. In dried apricots this amount reaches 18, and in figs - 13 g. Almonds contain about 12, hazelnuts - 10-11, peanuts - 8-9, and walnuts - 7 g. Of course, these products are rich in fiber, but they are high in calories . A small amount as a snack may not harm your figure. However, if you are overly addicted to dried fruits and nuts, you can say goodbye to being slim.

Summarizing

Without fiber, the diet becomes unbalanced, which leads to health problems and obesity. Dietary fiber, on the contrary, helps you lose weight. The main thing is to follow the recommended daily intake and combine pectins and coarse fiber.

Norm per day

It is recommended for an adult to consume 25-30 grams of plant fiber per day. For people actively involved in sports, this norm can be increased to 50 grams per day (due to an increase in the amount of food consumed). For children, the daily dosage of fiber is 10 grams 1 gram for each year of the child’s life.

It is important to get all types of dietary fiber daily: soluble, semi-soluble and insoluble.

Important!

People suffering from colitis, enterocolitis, as well as gastritis or stomach ulcers are not recommended to consume fiber during an exacerbation. It is also prohibited for diarrhea until normal stool is restored.

The daily diet for adults should contain 20-25 g of fiber, and for children the norm varies, depending on age, from 10 g in one year and up to 18 g in adolescence.

A deficiency of fiber in the diet leads to indigestion, constipation, obesity, the development of pathogenic and a decrease in the amount of beneficial intestinal microflora, so it is necessary to expand the diet with foods containing large quantities of fiber.

To avoid deficiency and help normalize the functioning of the gastrointestinal tract, it is necessary to consume fiber in the following proportion:

• three quarters of the daily requirement - soluble, in the form of vegetables and fruits;
• one quarter - insoluble, in the form of cereals, bread or nuts.

Cellulose

Fiber or dietary fiber. Fiber for weight loss or just a ballast substance? Why do we need fiber, what foods are rich in fiber and how much should we consume in today’s article and video.

Cellulose

Fiber is dietary fiber that cannot be digested by digestive enzymes, but can be processed by intestinal microflora. In a nutshell: almost any food, before it can be used by our body, must undergo a process of breakdown into simple substances, which are then absorbed into the blood. The fermentation process is responsible for this. And fiber is glucose molecules that are connected in such a way that enzymes in the gastrointestinal tract cannot break them down. First of all, this means for us that the body cannot obtain energy from fiber.

Cellulose. Video.

fiber and refining.

Actually, this is precisely why the term “ballast substance” existed for a long time in relation to fiber, and technologists came up with a way to rid foods of fiber. This process was called refining and the best example is refined sugar, when fiber was removed from sugar beets or cane and refined sugar was obtained. The second example we will return to is the process of polishing rice, which converts brown rice into white polished rice.

Why are refined foods bad?

What distinguishes refined products? The main thing is that carbohydrates in refined products acquire a higher glycemic index in comparison with the original raw materials. Let me remind you that those who care about the appearance of their body pay attention to the hormone insulin. For more details, see here , and I will now voice my conclusions: the hormone insulin tends to prevent fat burning and promote fat accumulation, and in order not to become fat or to lose weight due to fat, if we lose weight, we avoid eating foods that promote the secretion of insulin in large volumes. To evaluate, we focus on the so-called glycemic index - the higher it is, the worse it is for us. So, brown rice has a glycemic index of about 50, and white polished rice has a glycemic index of 85, and that’s already a lot. The reason for this difference is that the fiber has been removed from brown rice. (That is, white rice is brown rice from which the fiber has been removed) So, one of the most important properties of fiber is that it helps lower the glycemic index of foods. Is there anything else? But of course!

Fiber and satiety

So, fiber is involved in the formation of the volume of intestinal contents. It means that

1. firstly, fiber promotes a feeling of fullness, and
2. secondly, it stimulates intestinal motility. That is, it normalizes stool.

So, if someone, especially on a diet, begins to have problems with stool due to a reduction in food volumes, it is necessary to add fiber to their food. The second reason is maintaining the intestinal microflora in a normal state. Fiber cannot be broken down by enzymes, it is processed by bacteria, and if there is not enough fiber in the food, such delights as dysbiosis begin. And finally, the third reason is that fiber is a natural sorbent that removes toxic substances from water and food.

What kind of fiber is there?

Fiber can be soluble or insoluble. Accordingly, soluble works well as a sorbent, lowering cholesterol, removing mercury and other rubbish; and insoluble - improves intestinal motility, being the best prevention of constipation.

Fiber-rich foods

You can see the plate at the end of the article, but if you briefly remember: soluble fiber is grass: legumes, vegetables and fruits. And the insoluble ones are grains. Therefore, my clients who are losing weight often hear from me - more grass, don’t count how much broccoli you ate - it will come in handy. Because when losing weight, especially a lot of toxins are released - fat is a very high-calorie, but very polluting fuel for our body. Regarding how much fiber you should eat - I think at least 20 grams per day. Well, I guess that’s all for today, I will be glad to subscribe to my channel - on YouTube it’s called freshlife28 , share this material with your friends, be beautiful and healthy and that’s all for now.

Cereals and products made from them

Fruits

Vegetables

Beans and lentils

List and table of foods containing fiber

Among all plant foods, the most fiber is found in nuts, peeled fruits, raw vegetables, legumes and bran. Using a list of fiber-rich foods, you can roughly calculate your dietary fiber content and, if necessary, expand your diet.

The fiber content in products is significantly reduced during technological or culinary processing, for example, during the production of flour, the shell containing fiber is separated from grains, which makes premium white flour a “refined” product without dietary fiber.

Also, during the heat treatment of food (boiling, stewing), the amount of fiber is reduced by approximately half, so in order to preserve the beneficial properties, it is not recommended to boil vegetables.

For convenience, products are presented by type. And the fiber content is from higher to lower, in percentage. This makes it easier to find the data you need. And you can quickly estimate how much fiber is contained in, say, 100 grams. packaging.

CEREALS

• Bran 44%
• Flax seeds 27.3%
• Rye 16.4%
• Whole grain wheat 10%
• Whole grain bread 6.7%
• Rye flour bread 8.1%
• Brown rice 5.3%

• Buckwheat 2.7%
• White bread 2.6%
• Pearl barley 2.5%
• Oatmeal 1.8%
• Pasta 1.8%
• Semolina 0.8%
• White rice 0.3%

LEGUMES

• Beans 16%
• Lentils 15.5%
• Soybeans 14.3%
• Peas 10.5%
• Peanuts 8.3%
• Chickpeas 9.9%

• Dried mushrooms 20%
• Pumpkin 9.2%
• White cabbage 7.6%
• Carrots 3.9%
• Parsley 3.9%
• Dill 3.5%
• Garlic 2.9%
• Horseradish 2.8%

• Broccoli 2.6%
• Zucchini 2.3%
• Celery 1.8%
• Bell pepper 1.5%
• Radish 1.4%
• Eggplant 1.3%
• Patissons 1.3%
• Potatoes 1.2%
• Beijing cabbage 1.2%
• Cauliflower 1.2%
• Spinach 1.1%
• Sorrel 1.0%
• Beetroot 0.9%
• Tomatoes 0.8%
• Onions 0.7%
• Cucumbers 0.7%
• Radish 0.5%
• Salad 0.5%

FRUITS

• Figs 14.6%
• Prunes 8.1%
• Raisins 5.7%
• Pears 5.5%
• Apple 2.3%

• Bananas 1.8%
• Pomegranate 1.6%
• Lemons 1.3%
• Peaches 0.9%
• Apricots 0.8%
• Grapefruit 0.6%
• Tangerines 0.6%
• Plums 0.5%
• Persimmon 0.5%
• Pineapples 0.4%

• Rosehip (dry) 22%
• Raspberry 10%
• Sea buckthorn 4.7%
• Currant 3%
• Gooseberry 2.1%
• Lingonberry 1.6%

• Melon 0.8%
• Cherry 0.4%
• Watermelons 0.5%
• Grapes 0.6%
• Cherry 0.5%

• Almonds 15%
• Pistachios 10.3%
• Sesame 9.1%
• Walnuts 6.7%

• Sunflower seeds 5%
• Pumpkin seeds 4.2%
• Cashew 3.3%

BEVERAGES

• Cocoa powder 35%
• Coffee beans 12.8%
• Green tea (dry) 4.5%
• Orange juice 0.5%

Vegetables and fruits often contain both soluble and insoluble fiber. For example, the peel of apples contains insoluble fiber, and the pulp contains soluble fiber.

Sometimes the peels of vegetables and fruits contain harmful substances. For example, cucumbers cleanse the body and have a diuretic effect. But their peel accumulates nitrates. Therefore, it is better to peel a store-bought cucumber before using it.

Raw foods without heat or mechanical processing (purees) contain more fiber.

Porridges are rich in it:

• Oatmeal contains a lot of fiber, which envelops and relieves inflammation of the gastric mucosa.
• Wheat promotes the activity of the brain, heart, blood vessels, and organs of the digestive system.
• Millet improves intestinal motility, normalizes fat metabolism and blood glucose levels.
• Barley is useful for metabolic disorders, creates a feeling of fullness for a long time, and has a mild laxative effect.

It is useful to add berries, nuts, fruits, and raisins to porridge.

Below is a list of foods that contain dietary fiber: Table of Foods Containing the Most Fiber

Knowing which foods contain fiber, it is easy to adjust your diet to benefit your health and your appearance. Everyone can choose for themselves certain products containing insoluble and soluble fiber, the balance of which creates the best conditions for digestion and vital functions of the entire body.

Choose brown rice

Hard dietary fiber in the diet of expectant and young mothers is an effective prevention of constipation and obesity.

Daily consumption rate is 28-30 grams. This is enough for regular bowel movements and maintaining stable sugar levels.

During pregnancy and lactation, fiber foods are essential for your body.

1. Focus on fresh vegetables and fruits; do not peel apples, pears, or peaches
2. Choose whole grain bread
3. Eat wheat, rye and rice bran
4. Prepare lentil and pea dishes

Table of foods rich in fiber

So, what foods contain coarse and soluble fiber? The table clearly shows that both types of dietary fiber are necessarily present in all plant foods.

How to take fiber

Include greens, fruits, vegetables, and grains in your diet, which are consumed in their natural form, and not as puree or juice.

Dishes after mechanical and thermal processing are useful as an alternative - when natural products rich in fiber injure weakened mucous membranes and worsen the condition in the treatment of gastrointestinal diseases.

Replace cakes and buns with bran bread or wholemeal bread.

Eat fiber foods throughout the day, not just for breakfast.

Nutritionists recommend the following dosage regimen (in fractions of the daily diet):

• vegetable salads, greens – 1/4;
• fresh fruits – 1/4;
• root vegetables after heat treatment – ​​1/4.

The remaining 1/4 of the daily diet:

• Carbohydrates: cereals, bread, sugar – 1/10.
• Protein: nuts, milk, fermented milk products – 1/10.
• Fats: animal and vegetable fats – 1/20.

Include fiber in your diet gradually, reaching the recommended level within a month or two. Otherwise, the stool becomes bloated and the stool is disturbed.

A diet low in fat and high in fiber is beneficial for diabetes.

Contraindications

Despite its beneficial properties, fiber, when consumed in excess (more than 40 grams per day), especially in the form of insoluble fiber, causes intestinal dysfunction, which is accompanied by symptoms such as:

• bloating;
• flatulence;
• diarrhea;
• stomach cramps;
• dehydration.

There are also diseases in which the consumption of foods high in fiber is contraindicated due to possible negative effects on the gastrointestinal mucosa:

• stomach and duodenal ulcers;
• colitis;
• erosive and adhesive bowel diseases;
• haemorrhoids;
• intestinal flu.

If you have symptoms of these diseases, you should exclude foods with insoluble fiber from your diet, and consume vegetables exclusively in baked or boiled form.

A fiber diet is contraindicated in the presence of acute and chronic gastrointestinal diseases, during pregnancy and lactation, with anemia, diabetes, and in childhood.

For diabetes

One of the reasons for the development of type 2 diabetes is poor nutrition (abuse of fast carbohydrates), so it is necessary to exclude foods that burden the pancreas from the diet and form a diet based on healthy vegetables, cereals and fruits high in dietary fiber.

Fiber-rich foods have a low glycemic index, do not raise blood sugar levels, and in addition, lower cholesterol levels, increase insulin sensitivity and help fight obesity.

Therefore, in case of type 2 diabetes, foods with fiber should be included in each meal (along with proteins, fats and carbohydrates with an average glycemic index), mainly in raw form.

For constipation

As a result of poor nutrition, a sedentary lifestyle and impaired peristalsis, dense feces are formed in the intestines, leading to intoxication (poisoning) of the body, the formation of polyps and hemorrhoids.

With the help of fiber, you can activate intestinal motility by irritating receptors in the mucous membrane with particles of insoluble fiber, as well as soften and increase the volume of feces, which will help get rid of constipation.

If you are prone to constipation, the basis of your daily diet should be foods rich in fiber:

• bread made from wholemeal flour (wheat or rye), with bran;
• whole grain porridge with water;
• raw and thermally processed vegetables (zucchini, carrots, cabbage, beets);
• greens (celery, parsley, dill);
• fresh fruits and dried fruits (especially prunes);
• fruit compotes.

During pregnancy, constipation can be caused by physiological processes - the influence of a large amount of progesterone in the blood, causing relaxation of the uterus and intestines. For regular bowel movements during pregnancy, in addition to vegetables and fruits, it is also recommended to eat bran from wheat, oats, rye and drink 1.5-2 liters of water.

14-20: Fruits and berries

Significant amounts of dietary fiber can be obtained from most fruits and berries that grow on all continents of the globe. Some representatives are leaders in dietary fiber content.

Avocado (9.2%)

Fiber: 9.2 grams per 100 grams or 18.4 grams per medium-sized avocado.

The fruit contains over 20 vitamins and minerals. Particularly important: folic and ascorbic acids, potassium, copper, tocopherol. Polyunsaturated fats are important, occupying up to 30% of the volume of the fetus.

Avocado helps reduce total cholesterol and bring its individual fractions to proper values, prevents the development of diabetes mellitus and atherosclerosis of large arteries.

Pear (5.5%)

Fiber: 5.5 grams per 100 grams or 11.0 grams per medium-sized pear.

Pear goes well with any desserts; it contains a lot of fructose (it does not require insulin for absorption), folic acid, vitamins C and A.

Pear is recommended for consumption in the presence of various diseases of the pancreas; it has a beneficial effect on the general condition of obesity and diabetes.

Apple (5.4%)

Fiber: 5.4 grams per 100 grams or 9.72 grams per medium-sized apple.

Apples, like most fruits, are important suppliers of folic acid, as well as vitamins A and C.

It is recommended to consume the fruit with the peel, since it contains most of the dietary fiber.

Systematic addition of apples to the diet has a beneficial effect on the health of the digestive system and helps prevent the development of atherosclerosis and cancer.

Raspberry (4.0%)

Fiber: 4.0 grams per 100 grams.

The berry has a significant range of antioxidant components. Raspberries contain a large amount of vitamins C and K.

Adding fresh raspberries to various salads prevents the appearance of malignant tumors and improves the health of the skin.

Prunes (3.4%)

Fiber: 3.4 grams per 100 grams.

Dried plums have a positive effect on the functioning of the digestive system: they effectively eliminate constipation and increase the bioavailability of proteins and carbohydrates received from food.

It is not recommended to eat prunes if you have glycemic pathologies, as they contain a significant amount of sugar.

Orange (3.4%)

Fiber: 3.4 grams per 100 grams or 5.1 grams per medium-sized orange.

Orange is a unique and extremely healthy fruit. It contains: vitamins (B1, B2, B5, B5, C, PP, A), micro- and macroelements (potassium, calcium, magnesium, iron, phosphorus and sodium).

The product accelerates the motor activity of the digestive tract, prevents the processes of fermentation and decay of chyme, helps strengthen general immunity and reduce cholesterol in the blood plasma. Consumption of orange reduces the risk of sudden vascular mortality by 1.5 times.

Banana (2.6%)

Fiber: 2.6 grams per 100 grams or 3.12 grams per medium-sized banana.

Bananas contain a lot of vitamin C, potassium and magnesium.

It is recommended to replace snacks with this fruit or add it to fruit salads. Banana improves neuromuscular transmission of impulses and improves blood supply to the brain.

Bran or fiber, which is better for weight loss?

These components are present in many diets that have a positive effect on digestion. Both products have many benefits and provide unique assistance to our body. In order to decide which of them is better, we will analyze the properties of bran.

Bran is a product that is produced by processing grain. Their classification depends on the type of grain: wheat, rye, rice, buckwheat and oatmeal. The more mealy substances they contain, the greater their value, and therefore their nutritional value. They contain a rich amount of useful substances:

1. Vitamins of class B. Positively affect the nervous system, skin and hair. It also prevents the occurrence of anemia.
2. Vitamin A, retinol. These are powerful antioxidants that strengthen the immune system.
3. Vitamin E. Required for the reproductive system.
4. Vitamin RR. Has a beneficial effect on blood vessels.
5. Potassium and magnesium. Have a positive effect on the heart.
6. Zinc. Prevents tumor formation.
7. Amino acids
8. Microelements.

If you eat one spoon of bran daily, you will stabilize your cholesterol, which is very useful for those who suffer from diabetes.

Answering the question, which of these products is better: bran or fiber? You can answer that this is bran, but it is worth noting some nuances. If you switch to constant and uncontrolled use of bran, you can develop complications. Also, this product is contraindicated for people with acute digestive diseases and intestinal infections.

Proper intake of bran

Bran (husks of grains) is a product that is rich in fiber, facilitates bowel movements, and normalizes metabolism. Immediately before use, they are added to kefir, milk, and soup.

Varieties:

• Wheat. The softest plant fibers.
• Rye. Easier to digest.
• Oatmeal. The roughest structure.

To improve your health and lose weight, start taking it with a wheat or rye variety.

Take bran gradually:

1. Add 1 teaspoon to food three times a day.
2. Within two weeks, increase the daily dose to 3 tbsp.

After two months, stop taking it and eat other foods rich in fiber.

Insomnia

refers to the manifestation of nervous system disorders. Recurrent, habitual insomnia is accompanied by nervousness, anxiety, restlessness, and excessive rumination. It is difficult to fall asleep. Sleep is very light, with awakening in the middle of the night, after which it is difficult to fall back to sleep. Dreams are full of scary pictures, with flights, falls and nightmares. Persistent, long-term insomnia often precedes the development of mental illnesses (senile psychoses, endogenous depression, schizophrenia, etc.) and is one of their early signs.

The causes of sleep disorders are

constant tension caused by: stress, anxiety, professional and personal concerns, long thoughts. Disturbed sleep may be a symptom of depression with feelings of sadness and fear, or associated with long trips, overwork at work or school, or the use of drugs or stimulants. Sleep disturbance leads to even greater stress. Insomnia in melancholic people.

The diet should give preference to heavy, “grounding” foods

– dairy products, whole grains and root vegetables. Avoid coffee, strong tea, and other stimulants such as alcohol or stimulant herbs such as ginseng. An hour before bedtime, it is useful to drink warm milk with the addition of nutmeg (up to 1/8 teaspoon) or add a little crushed almonds and a pinch of cardamom and nutmeg. Try garlic milk: Mix a cup of milk, ¼ cup of water and one clove of fresh chopped garlic. Boil gently until one cup of liquid remains. Drink warm before going to bed. Stir two teaspoons of sugar and two pinches of nutmeg into a cup of tomato juice. Drink juice between 16 and 17 hours and have dinner between 18 and 19 hours. Take 100 ml of grapefruit juice with a tablespoon of honey at night. In the evening, you should avoid any form of activity, including reading, listening to loud music, watching action-packed films. A clear sleep routine should be established, with going to bed around 11 pm and waking up early, around 6 am. The temperature in the bedroom should be 22 - 25 degrees and the humidity above 50%. A short (10 - 12 min) hot bath (with sea salt) or shower before bed will promote sound sleep.

A short meditation before bed

dispels anxiety, freeing you from the worries of a busy day. Sitting comfortably in bed, relax, transfer your attention to the “third eye” area (at the bottom of the forehead between the eyebrows). Watch the flow of your breath as you inhale and exhale. As you inhale, pronounce the syllable “So” in your mind, and as you exhale, pronounce the syllable “Hum.” Then lie down on your back, continue to observe your breathing and perform So-Hum meditation, without any effort of concentration in the third eye area. Herbal medicine is good for treating insomnia. Valerian, drop cap, chamomile are used. In mild cases, it is enough to take ¼ teaspoon of powder from a mixture of valerian and chamomile in equal parts with a little warm water before going to bed. Finely crush 2 tablespoons of hemp seeds and sift. Pour 1 cup of hot boiled water. Leave, wrapped, for 30 - 40 minutes. Drink warm in 2 doses before bedtime. First, drink half a glass 2 hours before bedtime. Then, after an hour, drink the rest along with the sediment. Be sure to drink warm. Take for 2 weeks.

With a rush of blood to the head and senile insomnia, a thick decoction of hawthorn berries helps. Crush the berries, pour boiling water over them, boil for 5 minutes in a water bath, add sugar or honey. Take a glass before bedtime. Boil 1 tablespoon of dry crushed sage roots in milk and honey. For 200 ml of boiling milk, half a teaspoon of honey. Take the decoction warm 30 minutes before bedtime (contraindicated during pregnancy).

Lubricate your feet, the top of your head or your forehead (rub in for a few minutes) before going to bed with warm sesame oil. To rub into the scalp, you can use Karavaev’s “Auron” balm. Before going to bed, apply a thin layer of paste made from a mixture of equal quantities of ghee and powdered nutmeg to your forehead and around your eyes. Before going to bed, use your hands to massage the yong-quan point (located in the center of the sole, between the muscle pads, in the space between the II and III metatarsal bones) on each side 100 times. Then soak your hands and feet in warm water for a short time

For insomnia due to anemia

Place a hot water bottle under your feet. For insomnia due to physical fatigue, take 15 minutes of salt and steamed hay or oat straw at night and a warm foot bath for 1 minute.

Insomnia in choleric and sanguine people

. Insomnia in these temperaments is accompanied by violent emotions, irritability, outbursts of anger (especially for choleric people), jealousy, resentment and hatred. It can be caused by a quarrel or stress. Sometimes it is accompanied by febrile and infectious diseases. Dreams may be dramatic, with scenes of violence or heated arguments, making sleep restless and interrupted. Among the causes of insomnia are unresolved emotions, stubbornness, abuse of hot or stimulating foods, exposure to the sun or heat, etc. An increase in body temperature can also provoke or aggravate such insomnia. The temperature in the bedroom should be 13 - 17 degrees and humidity above 50% for choleric people and below 50% for sanguine people. The bedroom should not contain interior items with red, pink or yellow, golden colors. It’s good to sleep with an open window or open a window or balcony and curtain with thick curtains. A diet is prescribed with limited consumption of spices, stimulants, sour-tasting foods and salt. Before going to bed, rub Karavaev’s Somaton balm into your feet, and Karavaev’s Auron balm into the top of your head. Sandalwood helps a lot

From herbal medicine the following are used:

skullcap, initial letter, hops, passionflower. Skullcap and passionflower, taken in equal parts, help well. 5 tablespoons of wild strawberry leaves per 1 liter of boiling water, leave in a thermos for 2 hours. Drink a glass 2 times a day with one teaspoon of honey (contraindicated during pregnancy). Pour 1 tablespoon of crushed hop “cones” into 200 ml of boiling water, leave and drink 50 ml 3-4 times a day 30-40 minutes before meals. Take powder from crushed hop cones at night as a sleeping pill and sedative. If you have insomnia, sleep on a pillow stuffed with fresh hop “cones.” While sleeping, place a small bag of loose cotton fabric (can be sewn from handkerchiefs) with dry hops or wormwood (for sanguine people) at the head of the bed. Dry or fresh wormwood in the bedroom of a sanguine person will help you fall asleep faster. Place roses or a branch with birch leaves at the head of the bed. For insomnia associated with mental overstrain and stress, it is useful to eat one to two dozen cherries a day. A tablespoon of chopped leaves (fresh) of lettuce in a glass of boiling water. Leave for 1 - 2 hours, strain. For troubled sleep and insomnia, especially in children, drink this infusion 0.5 - 1 glass an hour and a half before bedtime. Half an hour before bedtime, eat a plate of leafy garden salad with onions with butter or sour cream. Wet short cotton socks in cold water and wring them out tightly and put them on, adding 2 more pairs of socks on top. Fill a basin with cold water and lower both hands up to your shoulders (slow immersion for 10 seconds). A minute after complete immersion, remove your hands from the water. Do not wipe - shake off and dry vigorously, waving back and forth. Go to bed after your hands are completely dry. For insomnia and constant mental overload, walk ankle-deep in cold water for no more than 1 minute, and before going to bed, wash or dry yourself with a wet towel soaked in cold water. Dry without wiping. At night, if you wake up and cannot sleep, dry yourself and lie down without drying yourself.

Insomnia in phlegmatic people.

Phlegmatic people tend to sleep too much and usually do not suffer from insomnia. Their insomnia may be due to congestion in the body. In such cases, calamus, nutmeg, valerian or simply hot spices, such as ginger, are quite effective. While sleeping, place a small bag of cotton fabric (can be sewn from handkerchiefs) with wormwood inserted at the head of the bed. Place a branch with birch leaves at the head of the bed.

Recommendations:

End your day right. Record unsolved problems and questions in writing. Discuss your worries in the evening with your family or with a good friend and try to find at least a tentative solution. In the evenings, listen to stress-relieving music. Before going to bed, ventilate the room well. The bed should be moderately soft. It's better to sleep on a mattress. Pajamas and bed linen should be made of cotton or linen. For good sleep, it is recommended to eat the following foods:

• wheat porridges or soups;
• all varieties of white rice (eat boiled with hot sweetened milk);
• sweet (eg bananas) and oily foods;

Avoid salty, dry and rough foods. The last hearty meal should be 3 - 4 hours before bedtime. Persons suffering from sleep disorders should go to bed before 10 pm. Do not watch TV programs or films that stimulate the nervous system at night. Suppressed sexual activity or sexual preoccupation drives away sleep. You must either give up these worries or find your way out.

When it's hot, you should fall asleep on your right side, when it's cold, you should fall asleep on your left.

For insomnia, perform psychotherapeutic breathing through one left nostril using lavender oil (not suitable for choleric patients). At the same time, the right nostril is closed with a finger, breathing continues until the right nostril begins to breathe much easier than the left.

Lightly massage the outside of your earlobes with your index fingers. The massage is done in a state of complete rest. Perform a light massage on the inside of the first phalanx of the big fingers and toes. Before going to bed, rub the scalp, feet and anal area with a mixture of the following oils: 3 drops of rose oil + 3 drops of violet oil + 30 ml of almond oil. Place a little valerian, chamomile, mint, and thyme into a cotton bag.

When sleeping, place the bag at the head of the head, and in the morning put it in a plastic bag so that the smell does not escape. Place a branch with birch leaves at the head of the bed. Alternately massage the inner walls of the nose for 2 - 3 minutes with Karavaev’s “Vitaon” balm. Pour 1 teaspoon of poppy seeds and 1 teaspoon of nutmeg seeds into 1 cup of boiling water. Drink half a glass in the evening before bed, and also lubricate your forehead and face. Boil 1/2 teaspoon of poppy seeds and 1/2 teaspoon of lettuce seeds in 1 cup of water, strain, sweeten with honey. Take 2 times a day. Drink an infusion of nutmeg or an infusion of dill seeds. Drink tea made from one quarter teaspoon of nutmeg powder in 150 ml of water. Drink chamomile tea at night. 1 tablespoon of chamomile per 150 ml of water (contraindicated during pregnancy). Taking lettuce, both raw and boiled, eliminates insomnia.

Taking onions in significant quantities before bedtime promotes sound sleep. For insomnia due to hypertension, chop the onion and pour cold water for 30 - 40 minutes, drain. Season with oil and vinegar. Eat at night with some bread.

Herbal collections:

Tablespoon of mixture:

pour 200 ml of boiling water, leave in a tightly sealed container for 1 hour, strain. Take 200 ml of warm infusion an hour before bedtime. Tablespoon of mixture:

Brew 200 ml of boiling water, strain after cooling. Drink a tablespoon 4-5 times a day. Tablespoon of mixture:

Brew 200 ml of boiling water, strain after cooling. Drink 200-400 ml of infusion in the evening. Tablespoon of mixture:

Brew 200 ml of boiling water, strain after cooling. Drink 200 - 400 ml of infusion before bed. Warm evening baths for the feet, with the addition of soothing herbs such as hops, lavender, lemon balm or thyme, have worked well.

Sources:

alsma.ru - 13 tips for insomnia

jetaimelavie.net - how to get rid of insomnia

Why does modern man experience fiber deficiency?

The reason lies in the diet, which consists of sweets, snacks, products made from refined flour, white rice as a side dish, packaged juices and other products that are practically devoid of vitamins and fiber. It is impossible to compensate for this deficiency by taking complex vitamins and synthesized fiber.

If there are no vegetables on the menu, and fruits are consumed in candied or other forms with fast carbohydrates, this negatively affects health and increases the risk of developing diabetes, cardiovascular diseases, and obesity. This can be avoided by eating natural foods, which form a healthy and balanced diet.