What are the richest fruits and vegetables in fiber?

“Eat five fruits and vegetables a day.” The message has been driven home for many years in many advertising spots. And on purpose. The benefits of our plant allies are no longer in doubt. Starting with fiber intake. These components, which are not absorbed by our digestive system, produce good bacteria that are necessary for transit. And that's not all. They play an essential role in lowering cholesterol levels, preventing weight gain, cardiovascular disease, colon cancer and type 2 diabetes. To get this natural medicine, focus on a diet rich in fruits and vegetables. In fact, fiber is found mainly in plants, especially soluble fiber, found in pectin. The latter are fermented by intestinal bacteria and thus dissolve in water to form a sticky gelatinous substance.

What are the richest fruits in fiber?

Fresh fruits rich in fiber are apples, peaches, apricots, guava, mango, and red fruits: strawberries, raspberries, blackberries, currants, black currants. It is nutritionally interesting to consume fresh without processing. So avoid fruit juices or compotes. In fact, it is in the peels of fruits, if they are organic, that we often find most of the fiber and vitamins. Also consider dried fruits such as hazelnuts, almonds, walnuts, raisins, peanuts, dates and figs.

What are the richest vegetables in fiber?

side vegetablesPrefer legumes. It is a dried vegetable, and it is one of the oldest plants cultivated by humans. It is rich in iron and calcium, and is economical and easy to store. However, they require rehydration before consumption. Among them we find lentils, chickpeas, and white, red or black beans. Artichokes, spinach, cabbage, broccoli, cauliflower, white and red cabbage, but also ancient vegetables (parsnips, Jerusalem artichokes, salsify) complete this 100% fiber diet.

What are the richest grains in fiber?

These fruits and vegetables are accompanied by grains, which have been the basis of our diet for centuries, and which provide insoluble fiber, which has a direct effect on transit. For this reason, choose whole and near-whole grains: oats, rye, brown rice, whole wheat pasta and semolina, T110 or T150 (whole) flour, wheat bran and oat bran. Conversely, refined grains, from which certain parts of the grain are removed during processing, contain less fiber.

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