The amount of liquid and vegetable fiber. Foods rich in vegetable fiber and dietary fiber. How much and what to eat to get enough fiber

Fiber is a dietary fiber made up of complex carbohydrates. These are food components that are not digested by digestive enzymes in the human stomach, but are processed by beneficial intestinal microflora.

Fiber well cleanses the intestines from food debris, waste products and toxins, it is considered an indispensable element in a healthy diet and has a lot of useful properties.

If the body is not periodically cleansed, then slagging occurs, which threatens the development of various problems with the gastrointestinal tract, a sharp decrease in immunity, the manifestation of allergies and skin irritations. By the way, many skin problems - acne, pimples, greasiness, seborrhea - are the result of an uncleaned intestine. In this article, you will learn which foods contain fiber.

Beneficial features

So what are the benefits of fiber-rich foods? The main useful property is to improve digestion and prevent constipation. This is especially important for pregnant and breastfeeding women.

During pregnancy, it is very important to establish proper functioning of the gastrointestinal tract so that the fetus does not experience pressure from the intestines. And during the period of breastfeeding in the female body, hormonal failure occurs, the level of glucose in the blood rises slightly.

A sufficient amount of fiber allows you to keep your sugar levels normal and get rid of bad cholesterol.

Fiber is simply necessary for people who want to lose weight. There is an interesting nuance here: food rich in fiber needs to be chewed longer, which means that the brain receives a signal of satiety much earlier, you just don’t want to eat more.

What are the types?

Dietary fiber is divided into 2 types:

1. Soluble.
2. Insoluble.

Soluble fiber is fiber that can dissolve in liquid. This type of dietary fiber contains the following products: fruits (apples, pears, peaches, citrus fruits), legumes (lentils, peas), cereals (oats, barley, rye). The most famous component of such fiber is pectin. What is this substance in? Pectin is found in apples, red and black currants, citrus fruits, that is, in those fruits and berries from which it is good to prepare a variety of jelly-like dishes (for example, natural apple marshmallow is healthy food).

Insoluble fibers are essential for proper intestinal motility.

They do not dissolve in liquid and perfectly and quickly cleanse the intestines. This type of fiber contains all types of cabbage, greens, beans, nuts, bran.

What foods contain these food ingredients?

So, you are convinced that fiber is very important for our body. Let's learn more about which foods contain fiber.

A lot of fiber is found in vegetables, fruits, legumes, grains. Products containing vegetable fiber:

• Of course, vegetables: tomatoes, cucumbers, cabbage, carrots, beets.
• Fruits: pear, grape, apple, peach, fig.
• Dried fruits: raisins, prunes, dried apricots.
• A very large amount of dietary fiber is found in buckwheat, oatmeal, bran.

Please note that foods that contain fiber should be consumed fresh. During heat treatment, the fibers are modified and lose their valuable properties.

List of products by the amount of these beneficial fibers:

• legumes - 13%;
• white rice and wheat - 9%;
• oats and barley - 8-10%;
• almonds, hazelnuts, walnuts - 12-16%;
• fresh vegetables - 3-7%;
• berries (fiber is found in large quantities in raspberries and blackberries) - 2-6%;
• fruits and citrus fruits (record holders are bananas and peaches) - 6–11%.

Consumption rate

Improving the children's menu

It's good when a child eats absolutely everything, but this is rare. But fiber is also very important for the child's body, as dietary fiber prevents the appearance of dysbacteriosis and helps to cope with constipation.

When should you start adding fiber foods to your child's diet? Answer: from 9 months. Children aged 9 months to 3 years need to eat about 19 grams of fiber every day, and after 8 years - 26 grams. Remember that food should be natural, without any additives. Try to adhere to the following recommendations:

• Slowly add vegetables and fruits to different meals for breakfast, lunch or dinner.
• From 9 months, start complementary foods with a variety of cereals that are rich in fiber: corn, oatmeal, buckwheat.
• It is best to avoid sweets altogether. Make it a rule to put a plate with a variety of fruits in a conspicuous place between meals. Believe me, the result will not be long in coming. Instead of cookies, rolls, sandwiches, the child will snack on delicious fruit slices.

Side effects and contraindications

Fiber is very useful for proper bowel function. But everything is good in moderation. It is not recommended to immediately consume a lot of foods containing dietary fiber. Such food can lead to such troubles as flatulence, bloating or intestinal spasm.

Fiber should be introduced into the diet gradually. At the same time, it is very important to establish a drinking regimen so that there is enough fluid in the intestines. If you do not follow this rule, then the abundance of dietary fiber can provoke indigestion or volvulus. The optimal amount of water per day is 2-3 liters.

Right choice

Shops all year round offer us a wide selection of a wide variety of vegetables and fruits.

But it is worth remembering that not all of them are equally useful. Avocados, mangoes, pineapples, bananas are grown too far from where we live. They take a long time to transport, they are harvested immature and treated with chemicals to preserve their presentation.

The best choice is seasonal vegetables and fruits that have ripened in the strip where you live. They are much healthier and more nutritious than overseas curiosities. Try to buy products from trusted suppliers, ask for quality certificates, and even better - grow crops on your own plot. So you will definitely be sure of freshness and quality.

Fiber in food really plays a very important role in the body.

If it is not enough, problems with the stomach and intestines begin, a person gains weight and cannot get rid of it for a long time, various rashes appear on the skin, allergies appear and depression torments.

Eat right yourself, teach children to eat healthy from an early age. Remember that many diseases will not appear at all if you take care of observing the simplest rules in advance.

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 a person 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).

Also distinguish natural and synthetic fiber. 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

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

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.

It's about a natural "washcloth" that helps us cleanse ourselves from the inside.

Cellulose, plant fiber, dietary fiber, dietary fiber- they are all the same.

What is plant fiber

Cellulose- These are plant fibers that form the basis of plants. They are found in any part of the plant: roots, stems and leaves, fruits and tubers.

The greatest amount of fiber can be found - in legumes and berries, in whole grains and root vegetables, in vegetables and fruits along with the peel.

Compared to animal products, refined sugar and butter, they do not contain dietary fiber.

vegetable fiber one of the most useful components that should be present in our diet.

By its effect on the body, fiber can be compared with water, vitamins and trace elements. It does not supply the body with energy, but is vital for the body.

Why do we need plant fiber?

Many may ask: what is the problem? Eat vegetables and fruits and get fiber.

And the problem is that for most people, most of the diet consists of foods that do not include enough dietary fiber. Hence, diseases associated with slagging of the body are so common. And there are so many people who can't get rid of a protruding belly. And in order to be healthy, you need to regularly cleanse the body. But why do this when you can just include fiber in your diet? And regular, imperceptible cleansing is provided to us.

Fiber is an insoluble dietary fiber that is not digested by our body. A remarkable property of fiber is to absorb harmful substances and remove them from the body. Such a peculiar sponge and brush - two in one.

Useful properties of fiber

1. Fiber, without being digested, passes through the entire gastrointestinal tract, absorbing everything harmful.
2. The use of vegetable fiber, such as carrots, requires careful chewing. This produces saliva, which aids in the digestion of carbohydrates.
3. Dietary fibers are involved in the prevention of cardiovascular diseases, because, by combining with cholesterol in the intestines, they remove it from the body. It also helps to normalize blood pressure.
4. Dietary fiber adsorbs or absorbs carcinogens and toxins and thereby reduces the risk of colon cancer.
5. Included in the diabetic menu. Fiber prevents the rapid absorption of glucose in the small intestine and thus can lower blood sugar levels.
6. Regular consumption of fiber reduces the level of the hormone estrogen in women and thereby reduces the risk of breast cancer.
7. Promotes weight loss, as it swells in the stomach and creates the illusion of satiety
8. It alleviates the condition of patients suffering from constipation. Intestinal peristalsis improves. It has been proven that dense food is in the intestines for up to 3 days, but if it is mixed with fiber, then it is excreted from the body much faster in just 24 hours.
9. By reducing the reabsorption of cholesterol and bile acids, fiber prevents the formation of gallstones.
10. Due to the presence of fiber, bifidobacteria (beneficial bacteria found in the intestines) multiply well and maintain human health.

Develop the habit of eating fiber

1. eat fiber should be introduced gradually. Every day, gradually increase the portion. Otherwise, the body, unaccustomed to such food, will respond with bloating, cramps and heaviness. Start with 5 grams per day and increase to 35 grams after a month.
2. When eating fiber, don't forget to drink water. If you drink too little, you may have a problem with constipation. Be sure to drink water! How much and when to drink water, read the article "How much water to drink"
3. It is good that you prefer natural foods containing dietary fiber to pharmaceutical preparations. After all, the body is more accustomed to natural food. But, of course, the choice is yours.
4. Very good as fiber and fruits such as strawberries, grapes and kiwi. After all, they contain edible seeds.
5. You can buy bran and sprinkle it on kefir and yogurt, salads and cereals. To thicken a soup or sauce, use bran. They can also be used instead of breading.
6. Read carefully what is written on product labels. Make sure that it is bran, dietary fiber or vegetable fiber.
7. Try to eat vegetables and fruits. It is very useful to eat an apple with seeds and peel.
8. Don't forget dry fruits. Include them in your diet all year round.
9. Don't "fan"! The use of fiber is useful only in combination with a balanced diet, proper fluid intake, and an active lifestyle.
10. Start your day with a serving of porridge with milk and raisins. Get a balanced meal that contains proteins, fats, carbohydrates and fiber.
11. Bread from coarse grains and with bran, let it always be on your table. According to the amount of fiber, 1 slice of such bread will replace 8 slices of fresh white bread.

Carefully!

1. The sharp use of a large amount of fiber and, especially, without water is harmful.
   • Possible gas, bloating, nausea
   • Constipation or, conversely, diarrhea
   • With excessive use vegetable fiber useful minerals are excreted: magnesium, iron, calcium, zinc, as well as B vitamins.

@M.Antonova

Our food has truly miraculous properties, because by balancing your diet, you can get rid of many diseases or prevent their development, reduce weight and even become younger and more beautiful. From the products we get all the substances necessary not only for growth, but also for the renewal of body tissues. One of these nutrients is fiber.

The benefits of fiber

Why is fiber useful? Much is known about the miraculous properties of fiber (or dietary fiber - components of plant cell membranes): it lowers blood cholesterol and blood pressure, stimulates digestion, speeds up metabolism, removes toxins from the body, promotes cell renewal and helps keep youth. And, besides, it contains few calories, but at the same time quickly causes a feeling of satiety and, thanks to this, does not allow us to gain extra pounds. No wonder fiber is considered a panacea for many diseases.

Especially a lot of fiber in natural products that have not undergone subsequent processing - such as whole grains, legumes, fresh fruits and vegetables.

Indeed, in terms of the content of fiber and other useful substances - vitamins, mineral salts and trace elements - products of plant origin have no equal. Vegetables, fruits and greens are easily absorbed by the body and strengthen the immune system. No wonder the dishes from them have become real bestsellers among fans of healthy eating.

Consistently including them in your diet, you will reduce the risk of developing coronary heart disease, diabetes, colon cancer and other dangerous diseases. Such products are especially recommended for those who suffer from excess weight.

Unlike natural foods, refined foods contain little or no fiber.

But the dietary supplements and multivitamin preparations that are now so widely advertised by the media cannot replace fruits, vegetables, legumes and whole grains. If you really care about your health and take care of your figure, plant-based products should be included in the menu all the time.

But do not forget that everything is good in moderation: too much fiber can cause flatulence and other unpleasant consequences.

What foods contain fiber?

These are wheat bran, bread (from rye flour, Borodino, from whole grain flour), cereals (buckwheat, pearl barley, oatmeal, wheat), nuts (almonds, pistachios, hazelnuts and walnuts), mushrooms, legumes (green beans, peas, lentils ). From vegetables - cabbage (Brussels, white cabbage), carrots, beets, zucchini, pumpkin, tomatoes. A lot of fiber and greens - parsley, dill, lettuce, green onions. And also in fruits, dried fruits and berries - such as black currants, dried apricots, dried apples, raisins, prunes, pears, oranges, bananas, apricots, raspberries, strawberries and others.

What foods have more fiber? Especially a lot of it in wheat bran, dried apricots, black currants, dried apples and raisins.

Let's talk about some of these products in more detail.

Grain bread

Our ancestors ate mainly whole grain bread, and refined flour products were consumed only occasionally, on holidays. Whole grain, or whole grain, flour is very healthy, it contains germs, as well as the fruit shells of the grain - bran, rich in proteins, fiber, vitamins and minerals. Refined flour is devoid of them, and although baking from it turns out to be very lush and tasty, it does not bring health benefits.

In addition, grain bread is low in calories, but quickly creates a feeling of satiety - ideal for those who care about their figure and want to get rid of extra pounds. Fiber reduces the level of glucose in the blood, so cereal bread is also recommended to be included in the diet of diabetics.

Rye or black(it is also called nutritious) sour bread was known in Rus' in the XI century. By 1626, there were already 26 of its varieties - they are mentioned in the royal decree "On bread and kalachny weight." Such bread is prepared on the basis of rye flour: seeded, wholemeal, peeled, etc. Today there are many varieties of rye bread, one of the most common among them is Borodino. Their varieties of rye bread are baked not only in Russia, but also in Belarus (Narochansky, Radzivillovsky), Finland (Ruislimppu, Reykäleipä), Germany (Pumpernickel), in the Baltic countries (Palanga, Viru, Latgale, etc.).

Black currant

Blackcurrant also contains a lot of fiber. It surpassed all other berry crops in the content of other useful substances. It contains a lot of vitamin C (to get its daily dose, an adult needs only 30-60 g of these berries) and vitamin P (in 100 g of berries - from 5 to 10 of its daily doses), contains B vitamins, carotene, minerals (iron, magnesium, manganese and others), tannins and pectin, organic acids. Blackcurrant strengthens the walls of blood vessels, improves hematopoiesis, lowers blood pressure, is an excellent tool for the treatment and prevention of infectious diseases. This miracle berry also improves metabolism and prevents the appearance of excess weight.

Apples

"An apple a day and you don't need a doctor" is an English proverb. Of the 15 vitamins needed by a person, 12 were found in apples. These are vitamins of group B, C, E, P, carotene, folic acid and others. These fruits also contain many minerals (potassium, phosphorus, sodium, magnesium, iodine, iron), sugars (fructose, glucose, sucrose), a large amount of pectin and fiber. Apples cleanse the body of toxins and toxins, reduce cholesterol levels in the blood and activate the digestive processes. Including fresh and dried apples in your menu every day, you will significantly reduce the risk of developing cardiovascular and oncological diseases. And besides, you can keep youth for a long time, because apples are rich in antioxidants that protect body cells from aging.

Every day we all eat something, while most people are interested in the beneficial properties of the food they eat. So, everyone knows about the benefits of plant products, but most often they talk about the high content of all kinds of vitamins and nutrients in them, and rarely mention such an important element as fiber. Meanwhile, it has already been called one of the components of the recipe for longevity and an excellent tool for maintaining good health. It is worth understanding in more detail the benefits of this element for our body and find out which foods contain fiber, so as not to miss the opportunity and include it in your diet.

Few people know what fiber really is, how it looks and why it is so useful. Accordingly, our knowledge about the need for its consumption also leaves much to be desired. In scientific terms, fiber is a complex carbohydrate made up of non-starch polysaccharides, resistant starch, and cellulose. It is unlikely that anything will become clear from this definition, so we will try to explain it in a different way. Fiber is a coarse and almost indigestible part of the plant by our body. You can imagine fiber as a plexus of plant fibers. Now it becomes clear what foods contain fiber, these are all kinds of leaves, for example, lettuce or cabbage, beans, fruits, vegetables, seeds and cereals.

Naturally, the question may arise, if our body is not able to digest fiber, then what is the use of it? Fiber is considered a nutrient, along with vitamins and minerals, it does not provide our body with energy, but, nevertheless, plays an important role in the life process and is an essential element of our nutrition. Therefore, it is important to know not only what foods contain fiber, but also how exactly it affects the body. To understand the benefits of fiber for our body, you need to understand the mechanism of its action. Cellulose is a hollow fiber, which, getting into a liquid medium, significantly increase in volume. It is this feature that makes fiber especially important for our digestive system.

There are two types of fiber - soluble and insoluble. Soluble include resins, pectins and insulin. Soluble fiber stabilizes blood sugar levels, slows down the process of digestion of food and the absorption of glucose, maintains acidity, and also helps prevent cardiovascular disease. Insoluble fiber is lingin and cellulose. It is called insoluble because it does not undergo the process of disintegration in water, which means it improves intestinal patency and contributes to faster saturation. Such fiber helps cleanse the body, protects against diseases of the gastrointestinal tract and prevents the development of obesity - why not find out which foods contain fiber!

Since fiber is not broken down and digested, it can be used to cleanse the gastrointestinal tract, to stimulate its work and more effectively absorb the nutrients contained in foods. In addition, fiber reduces blood cholesterol levels, which reduces the risk of heart disease. Many diets are not in vain included foods rich in fiber, they slow down the absorption of fats, contribute to rapid satiety and a long feeling of satiety, thereby maintaining the harmony of your figure. In addition, fiber contains virtually no calories hated by many women, so if you want to lose weight, you just need to know what foods contain fiber.

So, let's take a closer look at what foods contain fiber.

1. Vegetables. As a rule, it is about them that we think first of all when it comes to fiber. Zucchini, pumpkin, beets, carrots, cucumbers, tomatoes, spinach, cabbage, asparagus, broccoli, green peas, lettuce, as well as parsley and dill are especially rich in fiber. All these are quite affordable and tasty products that are the basis of many dishes, which means that it will not be difficult to include them in your daily diet.

2. Fruits. Fruits are the richest source of plant fiber, such as fiber. The fact is that fruits contain a large amount of pectin - a source of soluble fiber, in addition, fruits contain cellulose - insoluble fiber, which improves digestion. Record holders for fiber content include apples, pears, prunes, plums, oranges, grapefruits, lemons, bananas and apricots. We should not forget about dried fruits, from which most of the moisture has been removed and the maximum amount of fiber has been left. So, you should not bypass dried apricots, apricots and raisins.

3. Berry. In search of an answer to the question of which foods contain fiber, you should not ignore the berry. Almost any berry can be an excellent source of dietary fiber. Especially worth noting are raspberries and strawberries, which contain the highest amount of fiber.

4. Nuts. It is worth including them in your daily diet. Everyone knows the beneficial properties of nuts and their value for our body. Despite their calorie content, a small portion of nuts is able to provide our body with fiber daily. The largest amount of dietary fiber is found in almonds, pistachios, hazelnuts and walnuts, as well as peanuts.

5. Whole grains. Many have already heard of whole grain bread and other whole grain flour products, as well as bran and sprouted grains of cereals. All of these whole grains contain soluble fiber and lower blood cholesterol levels. So, you should include whole grain bread, bran in your diet, add sprouted grains to your dishes, as well as oatmeal, buckwheat and corn grits.

6. Legumes. Include beans, peas and lentils in your diet - legumes that are a great source of both soluble and insoluble fiber. So, just one serving of lentils can contain up to 16 grams of fiber!

Now, knowing what foods contain fiber, you need to find out the norms for its consumption. Nutritionists recommend consuming at least 25 grams of fiber daily. It is unlikely that someone will be able to immediately drastically change their diet and start eating 500 grams daily. beans, 1 kg of oatmeal or 100 gr. loaves. It is worth starting with your usual snacks and eating a handful of nuts or a couple of fruits instead of chocolates or sweets. And instead of the usual pasta for lunch, use the vegetables you like from the list as a side dish. Start gradually increasing your fiber intake, and after a couple of weeks you will come to the recommended daily allowance. A sharp increase in fiber in the diet can lead to unpleasant consequences, such as bloating.

Do not forget about the mechanism of fiber, therefore, along with an increase in its consumption, it is worth increasing water consumption. If possible, eat only fresh vegetables and fruits that have avoided heat treatment, in extreme cases, vegetables can be stewed or baked in the oven. You can try to replace the usual sweet desserts with no less sweet, but more healthy fruits or berries. To provide the body with fiber, it is enough to eat at least 3 fruits a day, at least 300 grams. vegetables, 4 slices of whole grain bread, 4 servings of oatmeal or rice, and 2 servings of beans, peas or corn.

How to fit at least some of these products in your daily menu? Remember what our mothers and grandmothers taught us. So, you should make a habit of eating oatmeal for breakfast, you can replace it with home-made muesli with the addition of your favorite fresh and dried fruits, as well as milk, natural yogurt, honey or juice. If it is not possible to organize a three-course dinner and include vegetables for the first and second courses, and cook compote for the third, then leave at least vegetable soup or bean soup. Knowing what foods contain fiber, you can include them in your diet daily, and we offer several recipe options from the products mentioned above.

Muesli with berries and seasonal fruits

Ingredients:
1/" Art. oatmeal,
½ st. yogurt,
2 tbsp mixture of dried fruits and nuts,
2 tbsp strawberries or raspberries,
1 any seasonal fruit.

Cooking:
Put half of the oatmeal in a deep cup, put half of the yogurt on them, then again oatmeal and yogurt. Wash the fruit of your choice and cut into very small cubes. Also chop the strawberries, if you took raspberries, then you can not chop them. Finely chop the dried fruits and chop the nuts. Put fruit, berries and a mixture of nuts and dried fruits on top of yogurt, cover the muesli with a lid and leave overnight in the refrigerator. Stir the muesli in the morning and serve.

Ingredients:
3/; Art. lentils,
300 gr. eggplant,
2 tomatoes
1 onion
3 cloves of garlic
4 tbsp vegetable oil,
parsley,
salt.

Cooking:
Rinse the lentils and pour 1 liter of boiling water, put it on the fire and cook over moderate heat, covered with a lid. Pay attention to the color of lentils, red ones cook much faster than green ones. Peel the eggplant, cut into circles and fry a little in vegetable oil. Wash the tomatoes and make a cross-shaped incision on them, dip in boiling water for a few seconds and remove the skin from them. Cut the peeled tomatoes into small cubes. Peel and finely chop the onion, fry it in vegetable oil, then add the tomatoes and simmer everything for about 3 minutes, stirring constantly. When the lentils are ready, salt them, add more boiling water, add the eggplant and continue cooking. After 5 minutes, put the tomatoes and onions into the soup and leave the soup to boil for 3 minutes. Meanwhile, mince the garlic and add it to the soup, cook for 1 minute more, then remove from heat. When serving, season the soup with parsley.

Ingredients:
3 zucchini,
150 gr. hard cheese,
1 st. milk,
½ st. breadcrumbs,
parsley,
4 eggs,
vegetable oil,
ground pepper,
salt.

Cooking:
Wash the zucchini, peel and cut into cubes. Boil the zucchini in a small amount of salted water. Then crush them and chill. Add breadcrumbs, a glass of milk and coarsely grated cheese. Beat 4 eggs and chop the parsley, add them to the zucchini. Lubricate the baking dish with vegetable oil, put the zucchini mass and place in a preheated oven for 40 minutes.

Speaking about which foods contain fiber, one should not forget that it should not be abused, since its excess, like a deficiency, can lead to unpleasant consequences in the form of indigestion. However, vegetables, fruits, berries, nuts and legumes are not only an excellent source of fiber, all these products are also rich in other useful substances, vitamins and microelements, so their inclusion in the daily menu will have a beneficial effect on health. At the same time, try to maintain a balance of all useful substances and make your menu not only healthy, but also tasty and varied!