Products which are particularly rich in fiber: wheat bran (42.4 g fiber per 100 g, which is enough for breakfast to a solid handful of granola, to meet the daily demand), coconut, dried (can be grated) 23.5 grams, or two handfuls already clearly change the digestive process.
Muscle Building Program - Almonds (12.9 g, therefore, covered in one cup daily demand), rye flakes (11.6 g), Rice brown (8.7 g), barley (6.2 g), corn chips (7.6 g), whole grain rye bread (6.1 g), sesame seeds (9.1 g). Stated fiber content are indicative, since they are averaged (content in plants is not constant). Volume-to-eat products, by analogy, too,
Especially that the recommended standard is broad, we do not recommend “download” fiber from a single source, because the more varied diet, the better for nutrient content. It should be added together for a while fiber consumed, to see how its consumption is close to ideal. Precautions average Pole eats about 15 grams per day of fiber. It’s not enough. Women Health
So we have health problems, increasing the incidence of colorectal cancer, and more people are overweight, atherosclerosis, diabetes … Of course, that too much of a good thing. In Africa, the poorest countries, intake of fiber is 60 grams per day. Although the inhabitants of these regions suffer from a rare cancer of the colon, but they have other health problems caused by shortages calorie, protein, etc.
WHO recommends a daily intake of 20-40 grams of fiber? Maintaining a healthy and precautions, suddenly supply the body with a large dose of fiber can cause bloating and abdominal pain. This is especially true of dried legumes.