Medical Advices Blog

Groups of foods rich in fiber are (in descending order):

- Grain wheat bran and oat;
- Dried fruits (prunes, almonds, dried apricots, dried figs, raisins, dates …);
- Whole grain foods (pasta, rice, wheat, spelled, millet, quinoa, bulgur …);
- Legumes (beans and red kidney beans, lentils, split peas, bean sprouts, chick peas …);
- Vegetables (peppers, mushrooms, peas, parsley, spinach, sorrel, fennel, green beans, cabbage …);
- Fruits (raspberries, blueberries, chestnuts, cherries, bananas, oranges …).

It is recommended:

- To vary the sources of fiber by eating fruits, vegetables, legumes and involving them in grain products;
- To prefer fresh fruit juices.

The average fiber intake recommended is 30 g / day, which is easily achieved with:

- A serving of cooked vegetables (200 to 300 g) associated with a starch or whole wheat bread;
- 2 vegetables (150 g to 200 g of raw vegetables per day);
- 1 large or 2 small fruit (150 g to 200 g);
- To complete two to three times a week with whole grains and legumes.

In cases of intestinal bloating and flatulence:

- Prefer cooked vegetables whose fibers are more digestible;
- Phasing pulses;
- Well cooked pulses to prevent the occurrence of flatulence.

For cruciferous vegetables (cauliflower, Brussels sprouts, cabbage …): Blanch in a pot of boiling water, drain and cook in another pan of boiling water.

Major sources of dietary fiber content (in grams per 100 g):

Apricots dried: 14 g
Almonds: 15g
Artichokes: 5.2 g
Eggplant: 2.5 g
Lawyers: 3 g
Wheat, oats, spelled, barley, corn, kamut, millet, quinoa from 10 g to 13 g
Carrots: 2.6 g
Bran: 29 g
Mushrooms: 7 g
Chestnuts: 5 g
Cabbage: 3.4 g
Quinces: 6.5 g
Dates: 8.7 g
Spinach, sorrel, fennel: 4 g
Figs: 18.3 g
Dried figs, raisins: 11 g
Fresh beans: 10.6g
Dried beans: 25 g
Rolled oats: 7 g
Raspberries: 7 g
Fruits: 2 g to 2.5 g
Dried fruits: up to 12 g
Oilseeds: 7 to 13 g
Mung beans (soybeans): 25 g
Cooked white beans: 8 g
Cooked white beans: 6.3g
Green beans: 3.5g
Pulses: 6 g
Lenses: 12 g
Blueberries: 3 g
Nuts: 5.5 g
Oranges: 1.8g
Bread: 5 g
White bread: 2.5g
White bread: 1 g to 2.5 g
Whole meal bread: 7 g
Parsley: 6 g
Peas cooked: 6 g
Peas cooked: 4 g
Leeks: 3.5 g
Pears: 2.3 g
Peas: 23.5 g
Chickpeas cooked: 5 g
Chickpeas, dry peas: 23 g
Peppers: 9 g
Apples, bananas, cherries: 2 g
Prunes: 16 g
Plums: 2.3 g
Rhubarb: 3.2 g
Buckwheat (buckwheat): 5.5 g
Soybeans: 7 g
Oat bran: 25 g
Wheat bran: 44 g

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