The Fiber rich foods Are necessary to avoid constipation and to detoxify the body, something important to improve health, well-being and happiness. Below is a list of 13 reported by the United States Department of Agriculture.
From the nutritional point of view, fiber is not a nutrient since it is not directly involved in the basic metabolic processes. However it plays a very important role in intestinal health and weight management.
Fiber is that part of the food that can not be digested. This is partly because we do not have enzymes to degrade it. However, bacteria in the intestinal flora can partially do so.
We can find fiber in foods of plant origin such as cereals, vegetables, fruits and vegetables . It is divided into soluble and insoluble depending on whether it can be diluted in water.
Soluble fiber retains water and becomes gel when it absorbs water during digestion. Such a process slows the digestion and absorption of nutrients in the stomach and intestine. Insoluble fiber accelerates the passage of food through the stomach and intestines and adds volume to the stool.
13 most high-fiber foods reported by the United States Department of Agriculture
1- Corn bran
Corn bran is obtained from grinding corn kernels. For every 100 g it adds 79 g of fiber . This fiber mainly contains 75% of Hemicellulose , 25% of cellulose And 0.1% of Lignin .
It is also a good nutrient, as it contains minerals such as calcium, iron, magnesium phosphorus, potassium, sodium and zinc, as well as B vitamins such as B3, and B6.
In addition, it is also excellent for health. In a study It was shown that corn bran has the ability to reduce"bad"(LDL) cholesterol. This type of cholesterol tends to accumulate in the walls of the veins and arteries. In addition, when their levels are high increases the risk of heart attacks or embolisms.
If you need to lower cholesterol in your blood you can add corn bran in your liquefied salads or simply with vegetables.
2- The carob tree
The algarroba is the fruit of the algarrobo tree belonging to the species Ceratonia siliqua. TO Which is a vegetable, its most common use is in the preparation of desserts in the form of powder.
The dietary fiber content of this legume is 77.3 g per 100 grams . Mainly its fiber is composed of pectin, lignin and Galactomannans . It also has minerals like calcium and sodium, which can help you strengthen your bones.
In traditional medicine it has been used in the treatment of diarrhea, gastritis, vomiting, adjuvant in treatments of overweight, diabetes and prevention of atherosclerosis.
Most Recent research Have involved the fiber from the carob tree as a cholesterol-lowering agent and the absorption of glucose from the intestine. This suggests that it would help you control your cholesterol and decrease your intake of glucose in people who consume this fiber.
3- The fungi
Edible fungi are a great source of nutrients like proteins, vitamins and large sugars Amounts of fiber .
Within its composition, for each 100 grams contain 70.1 grams of fiber , Which is mainly of the insoluble type. This type of fiber helps the rapid transit of faeces so the consumption of hogos is of great help in problems of constipation.
Edible fungi also have vitamins such as Niacin .
This vitamin has many health benefits because it is involved in many physiological processes, such as the production of hormones such as testosterone and estrogens. It also helps to maintain the skin.
4- Curry powder
Curry powder is a blend of spices that is typically consumed in Indian cuisine. The composition of this powder is variant and depends a lot on where it is made.
However, most recipes refer to a mixture that includes coriander , Turmeric, cumin, pepper and fenugreek mainly.
Within its composition Per 100 grams contain 53.2 g of fiber . This fiber is also related to the decrease in blood cholesterol.
In addition the consumption of curry brings with it other benefits. Due to the plants that compose it, they have properties Anti-inflammatory , Is used to reduce many discomforts. For example, in traditional medicine it is used to boost the immune system in colds.
As for their contraindications, they are related to problems with gastritis and ulcers in the stomach. In part, this is because some of the species that compose it are irritants like pepper.
Cinnamon
The cinnamon ( Cinnamomum zeylanicum ) Is another food with high nutrient content. In its composition we find practically all the minerals and a great variety of vitamins.
Further, Per 100 g contains 51.3 g of fiber Which places it in the fifth position as a fiber container.
It has been observed that consumption of cinnamon also helps to lower cholesterol and sugar levels. However, it has not been explored whether this could be due to the fiber it contains as in the case of corn bran.
In addition, the consumption of cinnamon brings many benefits. It has been shown to have anti-fungal and Antimicrobial And even anti-viral qualities.
It is not surprising that in traditional medicine they recommend cinnamon to treat stomach discomfort caused by these pathogens.
6- The savory
The savory ( Satureja hortensis ) Is a plant belonging to the family Lamiaceae. In the kitchen is used to accompany the taste of meat and vegetables.
In addition, it has a lot of nutrients, including almost all the minerals we need and several vitamins.
As for their portion of dietary fiber Each 100 g contains 45.7 g of fiber , Which places it in our sixth position as a food with high fiber content.
In addition, the flowers of this plant have antiseptic, aromatic, digestive and expectorant properties.
In traditional medicine it is used to treat discomforts such as gastroenteritis, diarrhea nausea in addition to cramping and cystitis. In Laboratory studies Has shown its properties as anti-spasmodic.
It is not recommended for pregnant women.
7- Wheat Bran
Wheat bran ( Triticum spp ) Is obtained from the milling of the wheat husk. It is used for bread making with whole wheat flour. However, when the bread is made with white flour it disappears from the ingredients.
It contains a lot of nutrients, virtually all minerals and several vitamins. In particular, potassium and phosphorus are in great quantity so it would help reduce cramps and bone health.
As for dietary fiber Per 100 g contains 42.8 g of fiber , Which places it at our number 7 position. Most of this fiber belongs to insoluble fiber (mainly lignin), which would be beneficial to counteract constipation.
In a study Carried out by the Institute of Molecular and Cellular Biology, Universidad Miguel Hernández in Spain. It was observed that a diet based on wheat bran reduces the likelihood of colon cancer by 50%. So consuming wheat bran is a great ally for health.
8- The rosemary
He rosemary ( Rosmarinus officinalis ) Has been widely used in traditional medicine. It has been used in various ways, for example as tea, with extracts in alcohol and has even used baths with rosemary water to treat various ailments.
In general it has been attributed a healing role, anti-inflammatory, antispasmodic and even to combat alopecia.
As for dietary fiber, for every 100 g contains 42.6 g of fiber which places it in our position number 8. In addition, rosemary contains much calcium and potassium which makes it a great ally for the health of our bones.
It contains large amounts of vitamins A, B6 and C. Perhaps because of its contribution of vitamin A can explain its healing properties, as this vitamin helps the repair of the skin.
9- Oregano
He oregano ( Origanum vulgare ) Is a plant that is used a lot in the kitchen as a condiment. Very used in dishes such as lasagna, pozole, garlic bread or pizza.
Its nutritional content is varied, since it contains practically the majority of the minerals that we need. Especially contains calcium and potassium in large quantity. It contains several types of vitamins and especially large amounts of Vitamin B6 .
As for dietary fiber, per 100 g contains 42.6 g of fiber, so we included it in the number 9 spot.
It would also help eliminate gram positive bacteria. In a Study conducted by the University of Karachi In Pakistan it was shown that oregano has a bactericidal effect against these bacteria .
10- The coriander seed
The Coriander seeds ( Coriandrum sativum ) Are widely used in the kitchen. Mainly used as seasoning in Indian cuisine or in preparations such as curry, it is also used as an ingredient of Belgian beers, German sausages and rye bread in Russia.
Its contribution of nutrients is varied and contributes a great variety of minerals. However, it is poor in its vitamin content.
With regard to dietary fiber, Each 100 g provides 41.9 grams of fiber , So we place the seeds of cilantro in our position number 10.
The type of fiber it contains is soluble, so its consumption would help reduce bad fats and decrease sugar absorption. It would also help treat diseases such as metabolic syndrome .
In a review of the role of Bioactive properties Of the coriander seeds, the authors mention at least 15 properties, of which they emphasize its anticancer effect, antibacterial anthelmintic and sedative.
11- La Mejorana
The marjoram ( Origanum majorana ) Is an aromatic herb that is commonly used in the elaboration of dishes such as sausage dressings, cheeses and sauces from Italian cuisine.
It contains virtually all vitamins, especially high Vitamin A , In addition also possesses practically all the necessary minerals.
Especially contains a lot of calcium and potassium, so its consumption would help strengthen our bones.
As for its dietary fiber content, Per 100 g contains 40.3 g Of fiber. Which makes it also a good option to season our dressings to have a good digestion.
Additionally, this herb was tested in a Study conducted by the University of Jordan In which women with polycystic ovarian syndrome were treated with marjoram extract. They found that it reduced the hormones involved in the development of this pathology, so consuming this plant would help limit this disease.
12.- Fennel seeds
Fennel seeds ( Foeniculum vulgare) Are used as spice in a great quantity of culinary recipes.
It contains all the essential minerals, mainly calcium, potassium and phosphorus, which makes it a good ally for the health of our bone system. It also contains a great variety of vitamins.
Your contribution of Dietary fiber per 100 g is 39.8 g , Which makes it a good spice to aid in the digestion of food.
13.- Chia
The Chia ( Salvia hispanica ) Is a herbaceous plant from which it takes advantage of its seed, which does not need to be ground to be consumed. It can be added to salads or included in water. It is so versatile that it can be mixed with virtually any kitchen recipe.
When the seed comes in contact with the water it releases the mucilage, which envelops the seed like a gelatinous liquid.
As for its nutritional composition contains all the minerals and a lot of vitamins. As for dietary fiber Per 100 g contains 34.4 fiber , Composed mainly of soluble fiber such as mucilage.
The seeds soaked in water release the mucilage, producing a virtually tasteless gelatinous liquid. Mucilage has been shown to have anti-inflammatory and antioxidant properties, so eating chia may help us gastritis .
References
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- Kawatra P, Rajagopalan R. Cinnamon: Mystic powers of a minute ingredient. Pharmacognosy Research . 2015; 7 (Suppl 1): S1-S6.
- Hajhashemi, V., Sadraei, H., Ghannadi, A.R., Mohseni, M., 2000. Antispasmodic and anti-diarrhoeal effect of Satureja hortensis L. essential oil. J. Ethnopharmacol. 71, 187-192.
- Alberts DS, Ritenbaugh C, Story JA. 1996. Randomized double-blind placebo controlled study of the effect of wheat bran and calcium on faecal bile acids in patients with adenomatous colon polyps. JNatl Cancer Inst 88: 81-92.
- Bochra Laribi, Karima Kouki, Mahmoud M'Hamdi, Taoufik Bettaieb, Coriander (Coriandrum sativum L.) and its bioactive constituents, Phytotherapy, Volume 103, June 2015, Pages 9-26, ISSN 0367-326X.
- Haj-Husein, I., Tukan, S., Alkazaleh, F., 2016. The effect of marjoram (Origanum majorana) on the hormonal profile of women with polycystic ovary syndrome: A randomized controlled pilot study. J. Hum. Nutr. Diet. 29, 105-111.