Top Foods High In Fiber

Bran - An easy way to increase your fiber intake is to add bran diet, regardless of grain variety from which are rich in fiber. Oat bran is high in soluble fiber which reduces cholesterol levels in the blood.

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Wheat bran, corn and rice are rich in insoluble fiber which helps prevent constipation. Bran can be included in favorite dishes of food, cereals, pancakes, muffins. The most popular of cereals rich in fiber and bran contain batoaanele slimming.

Food, portion, quantity of fiber

Oat bran, raw - 28 g - 12 g

Wheat bran, raw - 28 g - 12 g

Corn bran, raw - 28 grams - 22 grams

Rice bran, raw - 28 grams - 6 g

Husk of one kind of cereal - 1/2 cup - 14 g

A stick with one type of fiber - 1 stick - 9 g

Dried beans - Beans are one of the richest sources of natural fiber, protein, lysine, vitamins and minerals. Some people may experience flatulence or discomfort when eating beans, therefore it is recommended that it be introduced gradually in small amounts in the diet. You can choose different varieties of beans, as a replacement for animal protein in the composition stews, gaskets, salads, soups, sauces.

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Food, portion, quantity of fiber

Lima beans, cooked - 1 cup - 14 g

Adzuki beans, cooked - 1 cup - 14 g

Beans and broad beans (fava), boiled - 9 g

Black beans, cooked - 1 cup - 15 g

Garbanzo beans, cooked - 1 cup - 12 g

Lentils cooked - 1 cup - 16 g

Black bean soup, boiled - 1 helmet - 17 g

Beans, cooked - 1 cup - 16 g

White beans, small boiled - 1 cup - 19 g

Mung beans, cooked - 1 cup - 15 g

Yellow beans, cooked - 1 cup 18 g

Pinto beans, cooked - 1 cup, 15 g