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Sources of fiber


Foods rich in fiber


Dietary fiber - essential for the proper development of the intestinal microflora, which coexists with our bodies and provides us with valuable B vitamins and vitamin K.


Fiber helps regulate proper excretion (detoxification) and does not allow for secondary bone resorption (absorption) of food waste products distribution and metabolism, such as phenol, cresol, cadaverine, skatole, putrescine, indol.Jest their particularly high when eaten a lot of meat and vegetables.

Lignin (a component of the fiber) by combining with bile acids to reduce blood cholesterol and prevent the precipitation of gallstones.

A deficiency of dietary fiber causes constipation, and also affects diseases such as:
  • hernia, hemorrhoids, appendicitis and colon cancer, breast cancer, arteriosclerosis, atherosclerosis, obesity, diabetes, gallstones.


Remember! The RDA for fiber is from 20 to 30 grams.

A very good source of fiber


(fiber content in grams per 100 g of product)

Bran 44.0
Dried apricots 24.0
Desiccated Coconut 23.5
Dried figs 18.5
Dried plums 16.1
Dried peaches 14.3
Almonds 14.3
Soybean Meal 11.9


Good source of fiber


Wheat flour 9.6
Parsley 9.1
Brazil nuts 9.0
Dates 8.7
Wholemeal bread wheat 8.5
Peanut 8.1
Pearl Beans (cooked) 7.4
Raspberries 7.4
Oatmeal 7.0

Other sources of fiber


Peas with husk 5.4
Brussels sprouts 4.1
Beans vary 3.5-4.0
Beets 2.3
Cabbage 1.0 - 2.5
Cauliflower 1.3
Seasons 1.4

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