Fiber is the invisible nutritional superhero that supports digestion, stabilizes blood sugar levels, and provides the body with nutrients. It’s found in many foods and helps you meet your daily fiber intake of 25–38 grams, depending on your age and gender.
The richest sources of fiber:
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Legumes: lentils, chickpeas — 8–16 g per serving;
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Fruits: raspberries, figs — 6–10 g per 100 g;
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Vegetables: broccoli, beets, carrots, cabbage;
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Cereals and bran: up to 40 g per 100 g.
Adding a handful of almonds, a cup of cooked beans, or an apple with the skin to your diet can help boost your fiber intake, improve digestion, stabilize your mood, and reduce your risk of chronic diseases.
Soluble and insoluble fiber perform different functions:
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Soluble fiber forms a soft gel, slows the absorption of sugars, and is prevalent in oats and apples;
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Insoluble fiber acts as a brush for the intestines, speeds up digestion, and is found in bran and cabbage.
Together, they feed beneficial bacteria and support a healthy gut. Studies have shown that daily fiber intake reduces the risk of heart disease and premature death by 15–30%.
Fruits and berries are sweet allies of fiber: raspberries, figs, pears, prunes, avocados. It is important to eat them with the skin, as it doubles the fiber portion.
Vegetables add texture and benefit: broccoli, beets, Brussels sprouts, carrots, pumpkin. They cleanse the intestines and provide antioxidants and vitamins.
Grains, nuts, and seeds are compact fiber bombs: oatmeal, buckwheat, wheat bran, almonds, chia seeds, and flax seeds. They are easy to add to yogurt, kefir, smoothies, or use in place of white bread.
Life hacks for your daily diet: eat fruit with the skin on, replace white bread with whole grain, include legumes 2–3 times a week, drink enough water, keep a food diary, choose popcorn without oil or sunflower seeds as a snack. Ukrainian buckwheat and barley are budget-friendly, tasty, and healthy.
With fiber, health becomes not a goal, but a pleasant bonus of daily meals.
