Foods high in fiber. What foods contain fiber. Species and where it contains a lot

To perform various functions, our body needs nutrients such as vitamins and minerals, along with them, fiber is equally important for the body. Each of these nutrients is necessary for the normal functioning of various internal organs.

In the process of healthy digestion, contributing to the rapid removal of waste from the body. A diet low in fiber can lead to constipation and other digestive problems. So, it is extremely important to include fiber in your daily diet. Removal of toxins from the body helps to improve skin color. In addition, a diet high in fiber reduces the risk of hemorrhoids, lowers cholesterol and blood sugar levels, helps maintain a healthy weight, reduces the risk of colon cancer, heart disease, and type 2 diabetes.

Sources of fiber (dietary fiber) are fruits, vegetables, legumes, nuts and seeds. Green leafy vegetables and fresh fruits top the list of the best high-fiber foods.

GlavRecept.Ru presents list of fiber foods, with which you can easily increase the fiber content in your daily diet. Information about the fiber content (dietary fiber) can be found on the label of most packaged foods.

Fiber content in foods

Name	Quantity	Fiber (in grams)
Fruit
Apples with skin	1 medium	5,0
Apricot	3 medium	0,98
Apricots, dried	5 parts	2,89
Banana	1 medium	3,92
Blueberry	1 cup	4,18
Cantaloupe, cubes	1 cup	1,28
dried dates	2 medium	3,74
Grapefruit	1/2 medium	6,12
Orange	1 medium	3,4
Peach	1 medium	2,0
Peaches, dried	3 parts	3,18
Pear	1 medium	5,08
Plum	1 medium	1,0
Raisin	1.5 oz	1,6
Raspberry	1 cup	8,34
Strawberry	1 cup	3,98
Vegetables
Avocado (fruit)	1 medium	11,84
Beets, cooked	1 cup	2,85
beet leaves	1 cup	4,2
Bok choy, cooked	1 cup	2,76
Broccoli, cooked	1 cup	4,5
Brussels sprouts	1 cup	2,84
cabbage, cooked	1 cup	4,2
Carrot	1 medium	2,0
Carrots, cooked	1 cup	5,22
Cauliflower, cooked	1 cup	3,43
Slaw	1 cup	4,0
Sweet corn	1 cup	4,66
Green bean	1 cup	3,95
Celery	1 stem	1,02
Kale, cooked	1 cup	7,2
fresh onion	1 cup	2,88
Peas, cooked	1 cup	8,84
Bell pepper	1 cup	2,62
Popcorn	3 cups	3,6
Potato baked "in uniform"	1 medium	4,8
Spinach, cooked	1 cup	4,32
pumpkin, cooked	1 cup	2,52
Sweet potatoes, boiled	1 cup	5,94
Chard, cooked	1 cup	3,68
Tomato	1 medium	1,0
Large-fruited pumpkin, cooked	1 cup	5,74
Zucchini, cooked	1 cup	2,63
Cereals, grains, pasta
Bread with bran	1 cup	19,94
Whole wheat bread	1 slice	2,0
oats	1 cup	12,0
Whole grain pasta	1 cup	6,34
cinnamon rice	1 cup	7,98
Legumes, nuts, seeds
Almond	1 oz (28.35 gr)	4,22
Black beans, cooked	1 cup	14,92
cashew nuts	1 oz (28.35 gr)	1,0
Flax seeds	3 spoons	6,97
Chickpeas (beans), cooked	1 cup	5,8
Beans, cooked	1 cup	13,33
Lentils, cooked	1 cup	15,64
Lima beans, cooked	1 cup	13,16
Peanut	1 oz (28.35 gr)	2,3
pistachios	1 oz (28.35 gr)	3,1
Pumpkin seeds	1/4 cup	4,12
Soybeans, cooked	1 cup	7,62
Seeds	1/4 cup	3,0
Walnuts	1 oz (28.35 gr)	3,1

Download table of fiber content in foods

You can download a list of high fiber foods to your computer in various formats:

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The table in these files, for ease of printing and subsequent use, is placed on one page of an A4 sheet.

Be sure to print or bookmark this food fiber table. Knowing these foods will help you choose healthy foods to maintain a healthy weight, as well as normal cholesterol and blood sugar levels.

Any mass of organic origin contains hollow fibers in its composition. The plexus of these fibers is something without which the human body simply cannot exist. These fibers are called cellulose (cellulose, granulosa).

Fiber is not digested in the body, as it is the coarsest part of plants, and it takes a very long time to assimilate it. However, for the digestive system, the presence of this slow carbohydrate is very necessary.

Note! The transitory passage of fiber through the body provides it with cleansing from food debris, poisons and toxins, and excess fat. Thus, vegetable fiber performs the function of an intestinal orderly.

What is granulosa for, its effect on the body

The way a person eats, what foods he eats, directly affects his health, including appearance and well-being.

Along with food, a large amount of vitamins, minerals and other useful substances enter the body, which go through a complex path of splitting, transformation and absorption into the plasma.

With fiber, the situation is different. And even though the element does not break down into useful components, is not digested in the stomach and comes out in its original form, its importance for a person cannot be overestimated.

What are the benefits of fiber

• Food rich in fiber normalizes metabolism and restores bowel function.
• A diet high in fiber can help you lose weight safely but quickly. A person feels full after eating small portions, as a result of which unnecessary kilograms go away.
• The concentration of sugar in the blood normalizes and decreases.
• The stimulation of peristalsis is activated.
• The lymphatic system is cleansed.
• The body is cleansed of toxins, toxins, intestinal and gastric mucus, unnecessary fats.
• The level of cholesterol in the blood falls, which has a preventive effect on preventing the risk of developing cardiovascular diseases.
• Muscle fibers are strengthened.
• According to some experts, fiber contributes to the prevention of cancerous tumors.

Cellulose is presented in several forms, which differ from each other in their functionality.

The soluble group includes pectin, alginates, resins and other substances. Turning into jelly, they have the ability to absorb huge amounts of water.

Insoluble plant fiber is not subject to decay. When it absorbs water, it simply swells up like a sponge. This facilitates the activity of the small intestine. The insoluble group includes hemicellulose, lignin, cellulose.

In addition, fiber is divided by origin into synthetic and natural. Without a doubt, a substance created under artificial conditions is inferior in usefulness to a natural one, that is, to one that was originally contained in any product.

Note! Foods containing fiber (their list is given below) provide a state of satiety, give the body a boost of energy for the whole day, keep you from overeating and gaining extra pounds, and make you feel light and free.

Foods rich in fiber

Each person should know the list of products that contain a lot of vegetable fiber. Since this is a substance of natural origin, it should be looked for in the appropriate sources, which can be conditionally divided into several groups.

Animal and vegetable oils

Vegetable oils undoubtedly have a greater nutritional value than animal fats (they lack dietary fiber completely), bringing the body a huge supply of minerals and vitamins.

But in the situation with plant fiber, this is not the case. It is contained not only in various cakes and flour, that is, in what remains after pressing some oils. Fiber-rich foods are sunflower seeds, pumpkin seeds, flax seeds, and sesame seeds.

When choosing bread, you need to pay attention to what kind of flour it is made from. Preference should be given to grain bread or from wholemeal flour. You should eat bread from cereals and cereals.

Juices

Unfortunately, only raw, thermally unprocessed vegetables, fruits and berries contain dietary fiber, so fiber is not preserved in the process of making juices.

nuts

A large amount of dietary fiber is found in nuts. The richest kernels are almonds, hazelnuts and walnuts. Fiber is also present in pistachios, peanuts, cashews.

Well, for diabetics it is important to know, despite the fact that they are high in fiber

Cereals and cereals

Contains fiber in most cereals:

1. barley;
2. buckwheat;
3. oat;
4. wheat.

Only one condition - the cereal should not undergo pre-processing, it must be whole. Fiber reserves in the body can be replenished with peeled and unpeeled rice, but bran is considered the most useful in this regard.

Vegetables

Important! Vegetables during heat treatment lose a large amount of fiber, so preference should be given to raw foods.

These vegetables are incredibly rich in dietary fiber:

1. Spinach.
2. Asparagus.
3. White cabbage.
4. Broccoli.
5. Carrot.
6. Cucumbers.
7. Radish.
8. Beet.
9. Potato.

Legumes are also good sources of both soluble and insoluble fiber.

Fruits and berries

Few people know which berries and fruits are rich in dietary fiber. There is a lot of fiber in dried fruits, dates, raisins, dried apricots. If a person’s morning meal contains this healthy cocktail, he is provided with a boost of energy and vigor for the whole day.

You need to eat regularly:

1. Black currant.
2. Raspberry.
3. Strawberries.
4. Peaches.
5. Apricots.
6. Bananas.
7. Pears.
8. Grape.
9. Apples.

These fruits will relieve the body of fiber deficiency.

Milk and its products

Milk, everything that is made from it and other products of animal origin (eggs, meat) do not contain dietary fiber.

Table of the amount of fiber in food

Figures are based on fiber in grams per serving.

Bran (depending on the grain)	up to 40
Crispbread (100 g)	18,4
Lentils (cooked, 1 cup)	15,64
Beans (cooked, 1 cup)	13,33
Hazelnuts (handful)	9,4
Wholemeal flour	9
Peas (cooked, 1 cup)	8,84
Raspberries (1 cup)	8,34
Cooked brown rice (1 cup)	7,98
Cabbage, 100 g, cooked	7,2
Flax seeds (3 tablespoons)	6,97
Whole wheat (groats, ¾ cup)	6
Pears (1 medium with peel)	5,08
Buckwheat (1 cup)	5
Apples (1 medium unpeeled)	5
Potato (1 medium, baked in their skins)	4,8
Sea buckthorn (100 g)	4,7
Broccoli (after cooking, 1 cup)	4,5
Spinach (cooked, 1 cup)	4,32
Almonds (handful)	4,3
Pumpkin seeds (1/4 cup)	4,12
Oatmeal (flaked, 1 cup)	4
Strawberries (1 cup)	3,98
Bananas (1 medium)	3,92
Grapes (100 g)	3,9
Sesame seeds	3,88
Walnuts (handful)	3,8
Dates (dried, 2 medium)	3,74
Dried apricots (100 g)	3,5
Cauliflower, 100 g, cooked	3,43
Pistachios (handful)	3,1
Beets (cooked)	2,85
Brussels sprouts, 100 g, cooked	2,84
Carrots (medium, raw)	2,8
Chokeberry (100 g)	2,7
Barley porridge (100 g)	2,5
Peanuts (handful)	2,3
Bran bread (1 slice)	2,2
Black currant (100 g)	2,1
Sunflower seeds (2 tablespoons)	2
Whole grain bread (1 slice)	2
Peaches (1 medium)	2
Cooked brown rice (1 cup)	1,8
Radishes (100 g)	1,6
Raisins (1.5 oz)	1,6
Asparagus	1,2
Wholemeal bread (rye)	1,1
Cashew (handful)	1

Dietary fiber for weight loss

A varied diet is not only a real chance to have excellent health and look attractive, but also a great way to lose weight if you fill your diet with foods rich in fiber.

This element will absorb all the toxins and excess accumulation of fats for further processing and removal from the body.

Such active cleaning will improve the process of digestion and intestinal motility. In addition, the concentration of sugar and cholesterol in the blood will decrease, and this is a direct way to losing weight, and no fat-burning drugs are required.

What should be the daily norm of fiber, the consequences of overdose and deficiency

An adult needs to consume 25-30 grams of fiber per day. During the period of bearing a child, a woman must definitely receive fiber preparations, since this element helps the expectant mother to normalize bowel function and get rid of constipation.

Important! You should never self-medicate by prescribing additional food preparations. Self-introduction of fiber in food not only will not bring benefits, but can cause significant harm to the entire body.

For competent planning of a diet it is necessary to address to the doctor!

With a lack of fiber, the following symptoms may occur:

• cholelithiasis;
• frequent constipation;

Fiber is the hollow fibers of plant foods that a person needs for normal life. It improves digestion, stimulates peristalsis. Its deficiency threatens the development of anemia, gallstone disease, obesity, atherosclerosis, diabetes mellitus and other no less formidable diseases. It would be useful to reconsider your diet and introduce plant foods with a lot of fiber into the menu.

Knowing which foods contain fiber will allow you to diversify your diet with health benefits. The list of those can be divided into subsections.

cereals

A lot of dietary fiber is found in cereals, such as wheat, oatmeal, pearl barley, buckwheat, rice and others.

It is important to eat whole grain cereals. Shredded and processed in a special way, instant cereals do not contain fiber. They, while convenient in terms of cooking, do not have the same value as whole grains.

Bran

Bran is the residual raw material of flour milling, representing the hard shell of the grain, which consists of 75-80% dietary fiber. All fiber-containing foods are useful, but bran is the leader in terms of impact.

Before use, it is recommended to steam the bran with boiling water. The mixture is consumed before meals with plenty of water. Bran is introduced into the diet gradually, starting with 1/2 tsp. and bringing, within a few weeks, up to 1 tbsp. l. 3 times a day.

In the departments of healthy nutrition and pharmacies, you can buy packaged bran of various types: wheat, corn, barley, oatmeal, rice. Often they are enriched with fruit and vegetable additives.

Table: Fiber in cereals and bran

Product (100 grams)	Fiber (g)
Wheat bran	42,8
Oat bran	15,4
Corn bran	85,5
Oatmeal "Hercules"	6,0
Buckwheat porridge	2,7
Barley porridge	2,5
barley porridge	3,8
White rice (boiled)	0,9
Brown rice (boiled)	1,8

Berries and fruits

Fiber will provide the body with fruit fruits (pears, apples, apricots, grapes, bananas), as well as berries (currants, raspberries, strawberries). The diet should contain dried fruits - raisins, dried apricots, dates.

A lot of fiber is contained in the peel, but it should be borne in mind that imported fruits are treated with special means for the purpose of transportation and long-term storage. It is better to cut the peel from overseas goods or wash it thoroughly under running water using a hard sponge.

Vegetables

Garden fruits are an excellent source of dietary fiber. It is useful to include potatoes, cabbage, carrots, beets, cucumbers, asparagus, spinach, as well as legumes - lentils, beans, peas in the menu.

During heat treatment, hollow fibers are partially destroyed. Preference should be given to vegetables that can be eaten raw.

nuts

A sufficient amount of fiber can boast of walnuts and hazelnuts, cashews, raw almonds, peanuts, and pistachios, lightly fried without oil and salt.

In addition to the above, it is recommended to eat flax seeds, pumpkin and sunflower seeds. When buying flour products, it is better to opt for durum wheat pasta and whole grain flour bread.

Soluble and insoluble fiber

It is customary to divide fiber into soluble and insoluble forms. The body needs both types of dietary fiber. The more varied the food on the table, the easier it is to strike a balance.

Table: Content of insoluble fiber in fruits and vegetables

Products (100 g)	Fiber (g)	Products (100 g)	Fiber (g)
oranges	1,4	Lemons	1,3
pineapples	0,4	Carrot	1,2
apricots	0,8	cucumbers	0,7
watermelons	0,5	Peaches	0,9
Bananas	0,8	Sweet pepper	1,4
eggplant	1,3	Tomatoes	0,8
Cherry	0,5	Black currant	3,0
Grape	0,6	Red currants	2,5
Pear	0,6	plums	0,5
Melon	0,8	Beet	0,9
Potato	1,2	Persimmon	0,5
White cabbage	1,4	Sweet cherry	0,3
Onion	0,7	Apples	0,6

Coarse plant fibers do not split. They adsorb water, increase the volume of feces. Passing through the intestines in transit, the fibers rid it of old toxins.

Table: Soluble fiber in foods (pectins)

Products (100 g)	Pectins (g)	Products (100 g)	Pectins (g)
watermelons	1 – 1,5	Peaches	5 – 8,9
apricots	3,9 – 8,6	Sweet pepper	6 – 8,7
Quince	5,3 – 9,6	Tomatoes	2 – 4,1
eggplant	5,2 – 8,7	plums	3,6 – 5,3
Grape	0,8 –1,4	Black currant	5,9 – 10,6
Pears	3,5 – 4,2	Red currants	5,5 – 12,6
Strawberry	3,3 – 7,9	Beet	0,7 - 2
Raspberry	3,2 – 6,7	Pumpkin	2,6 – 9,3
Carrot	6 - 8	Sweet cherry	1,7 – 3,9
cucumbers	5,9 – 9,4	Apples	4,4 – 7,5

Pectins predominate in the composition of soluble fiber. Their number varies depending on the variety, the degree of ripening of the product and other factors. In addition to pectins, dietary fibers contain inulin, mucus, gums, and natural resins. These substances are involved in the processes of blood purification, remove toxins and bile acids from tissues, and remove bad cholesterol.

Consumption rate

• Up to 4 years - 19 g;
• Up to 8 years - 25 g;
• Boys under 13 - 31 g;
• Adolescents and adult men - up to 38 g;
• Girls and women - daily 25-30 g.

During pregnancy, the amount of fiber consumed remains the same. Plant fibers improve bowel function and help the expectant mother cope with constipation.

Features of the absorption of fiber

Many people know that there are foods with a high and low glycemic index. The first give energy to the body very quickly, contribute to the deposition of fat and negatively affect the level of sugar.

High fiber foods have a low GI and are digested slowly. Due to the fact that the process of digestion of food takes place gradually, the load on the pancreas is reduced. For people prone to diabetes, fiber helps to avoid spikes in blood glucose.

Tip: When eating foods rich in fiber, you need to drink enough water - about 2.5 liters per day. Otherwise, food cellulose will lose its adsorbing function.

Contraindications and harm

The use of fiber should be limited for colitis, stomach ulcers, proctitis.

Consuming too much dietary fiber is fraught with consequences such as increased gas production, bloating, intestinal pain, vomiting and diarrhea.

If you take into account contraindications and adhere to the norm, fiber will not harm. Eating food rich in vegetable fibers activates metabolic processes, lowers cholesterol, helps digestion, which means it leads to healthy weight loss and prevents many diseases associated with the work of the intestines, heart and blood vessels.

The composition of any organic mass of plant origin includes hollow fibers. It is their plexuses that are what our body simply cannot exist without, that is, fiber. Being the coarsest part of plants, it cannot be digested, and it takes a very long time to assimilate it. But for our digestive system, the presence of this complex carbohydrate is vital. Read more about this scope of its application in a separate material.

Fiber, passing through the body, as a kind of "transit", cleans it from the remnants of food debris, excess fat, removes toxins and poisons, acting as a real intestinal orderly.

Why fiber is needed: useful properties, effects on the body

The way you eat directly affects your health, as well as how you feel and look. Together with food, a certain amount of minerals, vitamins, and other useful substances enter the human body, which undergo complex processes of splitting, transformation and absorption into the blood. But with fiber, things are different. And even if it is not digested in the stomach, does not break down into other useful elements and leaves the body in the same original form, its importance for humans is simply invaluable.

What is useful fiber:

• thanks to the use of fiber, the work of your intestines is normalized, metabolism is improved;
• a diet rich in fiber-rich foods contributes to rapid and safe weight loss(plus the feeling of satiety is added, which helps you eat less);
• the level of sugar in the blood decreases or normalizes;
• there is an active stimulation of peristalsis;
• the body is freed from toxins, unnecessary fats, gastric and intestinal mucus;
• the lymphatic system is cleansed;
• the level of cholesterol in the blood decreases, which has a prophylactic effect on the prevention of risk heart disease;
• muscle fibers are strengthened;
• contributes to the prevention of cancer (according to some experts).

Fiber itself is represented by several types, and they differ in their functionality. For example, the "soluble group", which includes resins, alginates, pectin and other substances, have the ability to absorb large amounts of water, turning into a jelly. And insoluble fiber does not undergo decay, it simply swells like a sponge, absorbing water into itself. This helps to ease the activity of the colon. This group includes cellulose, lignin, hemicellulose.

Also distinguish natural and synthetic fibers. Of course, an artificially created substance is inferior in usefulness to a natural one (dietary, that is, originally contained in a particular product).

Foods high in fiber

We suggest that you familiarize yourself with the list from which you will find out which ones contain a sufficient amount of fiber. Since this substance is purely of plant origin, then you need to look for it in the appropriate sources. They can be divided into several conditional groups.

Vegetable and animal oils

, of course, are much more valuable than animal fats (they do not contain dietary fiber at all), carrying a large supply of vitamins and nutrients to the body. But in the case of fiber, things are a little different. It is contained only in various cakes, that is, in what remains at the exit after the pressing of some vegetable oils and flour. sunflower and other plants (sesame, pumpkin, flax seeds) are also very rich in fiber. When choosing, pay attention to the fact that it is made from wholemeal flour or is grain. You can also eat bread from various cereals and cereals.

Unfortunately, fiber is found only in raw fruits and in thermally processed vegetables, so when cooking, it simply does not save.

Fiber: daily allowance, causes and consequences of deficiency and excess

The average daily fiber requirement for an adult is 25-30 g. During pregnancy, fiber becomes an especially important element of nutrition, as it helps the expectant mother to cope with constipation and normalizes bowel function.

But never self-medicate by prescribing any additional medicines for yourself. Self-adding fiber to the diet can not only not be beneficial, but also harm the body. For proper diet planning better to see a doctor.

At fiber deficiency may occur:

• frequent constipation;
• cholelithiasis;
• possible manifestations of hemorrhoids;

• various intestinal diseases and problems with the gastrointestinal tract;
• risk or progression of diabetes, atherosclerosis.

However, the abuse of fiber is also fraught with unpleasant symptoms. Often this leads to bloating, increased gas formation and fermentation in the intestines, as well as some deterioration in the absorption of vitamins and other nutrients.

Contraindications to fiber intake may occur if you suffer from acute infectious diseases or inflammatory diseases of the stomach and intestines.

Dietary fibers, called fiber, perform a very important mission for our body. But you need to approach planning your diet carefully and responsibly.

Everyone who monitors their health and strives to maintain a healthy figure knows that food must be balanced. Every day, the human body needs carbohydrates, fats, protein, dietary fiber (fiber), acids, etc. If a lot is known about the benefits of BJU, then not everyone understands what properties dietary fibers have, because they are not digested by stomach enzymes.

Fiber is an organic fiber related to. Their peculiarity lies in the fact that substances do not dissolve, but passing through the digestive tract, they absorb all toxins, toxins and harmful substances, removing them from the body. It is important to understand which products contain these organic fibers and what functions they perform.

Beneficial features

Fiber is found in plant foods - fruits, vegetables, cereals, plant leaves, etc. It is invaluable for the intestines, with its help you can adjust the stool, cleanse the body, get rid of constipation, but its benefits are not limited to this. You can also highlight the following benefits of consuming this useful substance:

• Normalization of blood cholesterol levels. Organic fibers help to strengthen and increase the elasticity of the walls of blood vessels, which has a positive effect on blood pressure and the functioning of the cardiovascular system.
• Sugar control. Foods high in fiber are essential for people with diabetes, because the active substances slow down the rate of absorption of sugars into the blood.
• The fight against excess weight. When dieting, foods containing fiber should be the basis of the diet. Fiber helps dissolve and remove fat, which is essential for weight loss.
• Regulation of the intestinal microflora. By consuming foods that contain insoluble substances, you can eliminate problems in the functioning of the digestive tract, as well as prevent complications of diseases such as hemorrhoids, diverticulitis, and rectal cancer.

Most of all, fiber is needed for people aged 15 to 55 years. Then the demand is reduced by 10 units. During pregnancy, the amount of foods with a lot of organic fibers should increase as the amount of food consumed increases. Vitamin deficiency, anemia, intoxication, overweight - all this is a reason to add more plant foods to your daily menu.

Norm, excess, deficiency

Based on numerous studies, it can be concluded that the body's daily need for fiber ranges from 20 to 40 grams. If your menu is incomplete, you need to include foods with a high content of dietary fiber, such as rye bran, in your diet. 100 grams of the product contains 44 grams of fiber. You can also buy ready-made mixtures based on it in pharmacies. If the body lacks organic substances, it will let you know about it, the main thing is to notice the signals in time. Signs of a lack of dietary fiber are:

• unpleasant body odor, indicating that toxins and toxins predominate in the body;
• pressure drops and vascular problems;
• exacerbation of chronic diseases;
• rapid weight gain.

Popular wisdom says that everything is good in moderation. Therefore, to abuse products in which a lot of fiber is not worth it. An excess of this useful substance can lead to unpleasant consequences, such as flatulence, bloating, diarrhea or constipation, nausea and vomiting, impaired motility and intestinal microflora.

The problem of the diet of modern man lies in the imbalance of nutrition. We eat a lot, which quickly turn into sugar in the body and settle in the form of fat deposits on the hips, abdomen, sides and internal organs. To adjust the menu, you do not need to buy pharmacy supplements and dietary supplements, just increase the consumption of cereals and vegetables, add fiber-rich foods, a list of which can be found below.

What to include in the diet

When compiling a daily menu, carefully think over each item, focus on your own desires, taste preferences and needs of the body. As for foods rich in fiber, almost everyone who is trying to lose weight thinks. What contains the most dietary fiber, you can find out by examining this list of products. Most of the presented options have an affordable cost and are sold in the nearest store.