Daily requirement of fiber, which is required by 20-40 g, dates - 100 g is 8.7 g fiber, so it should be enough fruit cup, among the native fruit specialties, happily, also no shortage of good sources of fiber. Excellent are currants (black: 7.9 g fiber, 7.7 g of red, white: 6.4 g), blackberry (7.3 g), raspberries (6.7), cranberry (4.6).
Men Health Program - For more about the health benefits of fruits: richest in fiber, vegetables , unfortunately usually the ones that would be difficult to eat in an amount to provide daily demand, as are accessories, spices, etc..
But keep in mind that the team are effective and should not be put on. Among the leaders, horseradish (7.2 g fiber per 100 g), dill (6.1 g), celery (4.9 g), parsley (root 4.9 g, 4.2 g leaves), garlic (4.1 g .) are among them, and delights to allow for greater consumption: green peas (6g of fiber per 100g, which is recommended should cover the needs of the crest cup of vegetables), beans (5.8 g, so the “dosage” similar, but rather 1.5 cups ), green beans (3.9 g per 100 g, which need about two cups), beetroot (4.4 g, or similar). http://www.healthreviewspot.com/
Unquestioned leaders, however, dried leguminous vegetables. Unrivaled among the sources of dietary fiber: red beans (25 grams per 100 grams), so demand will cover two handfuls of vegetables and white beans (15.7 g per 100g), soybeans (15.7 g), peas (15 g), will cover the demand the fiber after eating about half a cup of dried vegetables (cook before eating, however.)