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Food sources of fiber

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

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

It is recommended:

- Vary the sources of fiber by eating fruits, vegetables, legumes and involving them in cereal products;
- Prefer fresh fruit to fruit juices.
The average intake of fiber recommended is 30 g / day, which is easily achieved with:

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

In case of intestinal bloating and flatulence:

- Prefer cooked greens whose fibers are more digestible;
- Gradually introduce legumes;
- Cook 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 a saucepan of boiling water.

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

Dried apricots 14 g
Almonds: 15 g
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 cereal: 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
Cool beans: 10.6 g
Dry beans: 25 g
Oatmeal: 7 g
Raspberries: 7 g
Fruits: 2 g to 2.5 g
Dried fruits: up to 12 g
Oilseeds: 7-13 g
Mung bean (soybean): 25 g
Cooked white beans: 8 g
Cooked white beans: 6.3 g
Green beans: 3.5 g
Pulses: 6 g
Lenses: 12 g
Blueberries: 3 g
Nuts: 5.5 g
Oranges: 1.8 g
Bread: 5 g
White bread: 2.5g
White bread: from 1 g to 2.5 g
Wholemeal: 7 g
Parsley: 6 g
Cooked peas: 6 g
Cooked peas: 4 g
Leeks: 3.5 g
Pears: 2.3 g
Peas: 23.5 g
Cooked chickpeas: 5 g
Chickpeas, 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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