Ranking of the best fiber for 2022

Now everyone lives in a frantic rhythm, where there is no time left for a balanced diet. And, as a result, a side effect of improper nutrition is excess weight. At such moments, many go on a diet, give up carbohydrates and try to eat more protein. Although the extra pounds will begin to disappear, the body, especially the digestive system, will receive a lot of stress. To solve this problem is simple, it is worth adding foods containing more fiber to the body.

What it is?

Fiber is a complex carbohydrate that makes up plant foods. This component is not digested in the human stomach or intestines, but it has a positive effect on the body.

Fiber is of two types: soluble and insoluble. And different products contain one or another type of these dietary fibers. But still, each of these species plays a certain role in the activity of the body. Insoluble dietary fiber will not dissolve in gastric juices, but they will affect the intestines. With their help, constipation will no longer bother, digestion will improve. This type of fiber is found in bran, corn, oats, wheat, vegetable and fruit skins. Soluble dietary fiber, under the influence of gastric juice, takes on a gel-like state, thanks to which a person will feel full for a long time, they also affect blood sugar levels and help lower cholesterol levels. This type of dietary fiber is found in peas, legumes, nuts, various cereals, as well as in vegetables or fruits.

In addition, fiber helps remove harmful substances from the body, helps the intestines develop beneficial bacteria and process food. Thanks to this, the condition of the skin and hair improves, immunity increases, and weight decreases.

To maintain the body in a healthy state, it is necessary to consume approximately 30 or 35 grams of dietary fiber per day. But you should not get carried away with the use of fiber either. The norm should not be more than 40 grams per day.

How it works

When foods containing dietary fiber enter the stomach, they begin to increase in size.This is due to the fact that they interact with water, as well as with gastric juice. When the fibers swell, they form something like a lump of mucus. This lump will create pressure on the walls of the stomach, and because of this, the person will receive a signal of satiety. But in order for the fiber to swell well, you need to drink a glass of water or tea 15-20 minutes before eating. If there is not enough water in the body, then the dietary fiber will have nowhere to take water from to increase in size.

Also, when dietary fiber enters the intestines, they will begin to absorb the fats that were obtained with food. This feature of fiber reduces the calorie content of food and promotes weight loss. In addition, it should be noted that the fiber itself is not absorbed by the body and plays the role of a “brush” of the intestines. Therefore, it will "sweep" some of the useless components in its path.

These dietary fibers serve as food for beneficial intestinal bacteria. Therefore, when foods containing protein and fiber are included in the diet, the person will no longer suffer from dysbacteriosis, the absorption of protein foods will improve, and stools will normalize. Also, if you constantly use the necessary daily fiber intake, it will be possible to protect the body from the occurrence of gastrointestinal diseases.

But fiber isn't just for the gut and digestive system. Since beneficial bacteria in the intestines increase, immunity improves, the body has greater resistance to viruses and microbes. With sufficient fiber intake, blood sugar decreases, as the body begins to absorb it more slowly.

But still, although fiber has a large number of useful properties, it is also impossible to use it without measure.Since it will speed up the digestive processes, the body may not absorb all the beneficial components obtained from food. Also, a large number of such fibers will lead to increased gas formation, especially if you do not drink enough fluids and bloating.

Where is fiber found

Wheat bran is considered the leader in fiber content, because one hundred grams of the product contains more than 40 grams of dietary fiber. In 100 grams of chia seeds, this element is contained in an amount of 34 grams. Quite a lot of fiber and dried fruits, nuts and legumes. So in dried apricots it is about 18 grams. Berries such as raspberries, blackberries and gooseberries contain about 8.5 grams of dietary fiber. Cabbage, carrots, beets, tomatoes are a good source of fiber, although here it contains about 2-4 grams per 100 grams of product.

Knowing the sources of these fibers, you can adjust your diet. Eating porridge for breakfast, replacing white bread with rye bread, as well as snacking on nuts and dried fruits can significantly increase your fiber intake. It is also necessary to try to eat more vegetables and fruits that have not undergone heat treatment. But you should increase your fiber intake gradually and bring it up to the daily norm. Moreover, the norm is different for men and women, and will also depend on age.

Rules for the use of pharmaceutical fiber

Before you start adding vegetable dietary fiber from a pharmacy to your diet, you should familiarize yourself with the contraindications. If there are colitis, stomach ulcers and enterocolitis, then this supplement is contraindicated. You should also adhere to the norms that will be indicated in the instructions, otherwise gas formation and bloating cannot be avoided.

In order for the body to gradually adapt, you should start adding fiber in small amounts and take it in courses. This moment is of great importance for those whose diet had little of this component. If you start with a large amount right away, then intestinal fermentation will be greatly altered, which will disrupt the functioning of the gastrointestinal tract. Therefore, doctors recommend starting with one teaspoon of the product, and if there are no side effects within a week, the dose should be increased to the indicated rate. But at the same time, you should drink more water and be physically active. Otherwise, constipation will occur.

To improve the absorption of the product, it should not be combined with dairy and sour-milk products. It is best to combine this supplement with smoothies or water. For the best effect in the work of the digestive tract, it is recommended to take additional beneficial bacteria.

Criterias of choice

On the shelves of pharmacies and supermarkets, you can see various options for this food supplement. They will differ not only in price, but also in their composition. If we talk about the price, then it can vary from 100 rubles and reach several thousand. This will depend on the weight of the product, composition and manufacturer. The most inexpensive option is regular wheat fiber, while more expensive options are various smoothies containing vitamins, other nutritional supplements, fruit pieces, and more. There are also products aimed at losing weight, improving the structure of hair, nails and skin. Such a course will help not only to establish the work of the digestive tract, but also completely transform.

When choosing a certain type of pharmaceutical fiber, you should pay attention to the composition. Certain components may cause an allergic reaction. Do not forget about contraindications.For people who have problems with the gastrointestinal tract, it is better to choose a pumpkin supplement, if there are problems with the liver, a milk thistle supplement would be ideal. And if you need to get rid of extra pounds, then you can pay attention to wheat fiber, it will quickly rid the body of toxins and toxins, and with them excess weight will go away.

Best Inexpensive Fiber

Vitamin glade

This product from the company "Siberian fiber" is used as a supplement to get rid of excess weight. In addition to the shells of wheat grain, its composition includes blueberries, lingonberries and cranberries, as well as rosehips and apples.

By using "Vitamin Glade" it will be possible to improve digestion, lose weight and cleanse the intestines. You can take this supplement one to three times a day, one serving is 1-2 tablespoons. "Vitamin Supplement" can be taken alone with a glass of liquid, as well as added to soups, main courses or salads.

"Vitamin meadow" is available in a plastic jar, the weight of the product is 280 grams. The shelf life of this supplement is 18 months.

The average cost is 140 rubles.

• Removes toxins;
• Improves the functioning of the digestive tract;
• Increases immunity;
• Can be added to ready meals
• Pleasant taste.

• During pregnancy and lactation, do not use without consulting a doctor.

Linen with blueberries

The composition of this supplement contains flaxseed flour, blueberries, apple pieces, burdock root and wheat grain shell. Many people are familiar with the benefits of eating flax seeds.With their help, you can not only maintain ideal weight or get rid of extra pounds, but they are also used to prevent cancer and in the treatment of diabetes.

Using this supplement in food, it will be possible to normalize digestion, remove toxins. In the stomach, such an additive will swell, which will quickly remove the feeling of hunger, and in the intestines it will allow beneficial bacteria to multiply.

Flax fiber should be taken before meals 2 or 3 times a day. It can be used as a snack or added to soups or baked goods. One serving is 1 to 2 tablespoons. The supplement can be mixed with fermented milk products or washed down with a glass of water.

Produced in a plastic jar, weight is 280 grams. Has a shelf life of 12 months.

The average cost is 150 rubles.

• Useful for vision;
• Helps in cancer prevention;
• Contains vitamins, amino acids;
• A large number of positive reviews.

• Unpleasant taste when consumed neat.

Biokor live with lecithin

This product is a granulated dietary fiber. The composition of "Biokor live with lecithin" includes wheat bran and grain, salt and lecithin. Whole grain in this product serves as a source of fiber, and also contains B vitamins. Due to the presence of lecithin, the body will receive phospholipids. This component is especially important during breastfeeding and during pregnancy. But besides this, lecithin is needed for the normal functioning of the reproductive system, improving metabolism and protecting the liver.

Such a composition of "Biokor live with lecithin" helps not only to improve digestion, eliminate dysbacteriosis, but also has a positive effect in the treatment of liver, stomach, intestines and gallbladder.

"Biokor live with lecithin" can be consumed for breakfast along with fermented milk products or juice, it can also be supplemented with soups or main dishes. This product is individually packaged and has a 1 year shelf life.

The average cost is 120 rubles.

• The composition contains lecithin;
• Quickly removes the feeling of hunger;
• Improves digestion;
• Helps to get rid of extra pounds.

• Has a number of contraindications.

The best mid-range fiber

high fiber

This product from the company "UltraVit" is a chewable tablet with a pleasant berry-orange flavor. "High Fiber" is not only a source of fiber, but also inulin. The chewable tablets are free from artificial flavors and colors, and most importantly, do not contain common allergens.

A feature of "High Fiber" is that the product is suitable for vegetarians and vegans. Thanks to their pleasant taste, even children love these chewable tablets, and they can be taken from the age of 4. The daily rate of "High Fiber" is three tablets. The course of admission is 30 days. One jar contains 60 tablets. After opening the package, the product can be stored for two years.

The average cost is 1000 rubles.

• Pleasant taste;
• No artificial colors and flavors;
• Suitable for children from 4 years old;
• Does not contain allergens.

• One jar is not enough for a full course;
• Should not be taken during pregnancy and lactation.

Fiber Plus Senna Caps

These capsules from iHerb are designed to restore bowel function. They can also be taken if necessary for a complete cleansing of the intestines. The manufacturer here has collected all the beneficial properties of fiber and senna. And senna, as you know, has a laxative effect and thanks to this helps in the fight against excess weight, as well as removes toxins from the body and has a positive effect on liver function.

Fiber Plus Senna Caps can be taken from 12 years of age. It is recommended to take up to 5 capsules per day. Reception should be carried out in one capsule and at the same time drink it with plenty of liquid. If bloating, loose stools occur, the dosage should be reduced.

The average cost is 950 rubles.

• Does not contain sugar;
• Can be used for short-term use as a laxative;
• Rapid normalization of bowel function;
• Can be taken from 12 years;
• Reliable manufacturer.

• Not detected.

The best fiber

Garden of Life Detox Fiber

Such a product is a dietary fiber made from flaxseeds. A feature of "Garden of Life Detox Fiber" is the ability to not only normalize the digestive system, but also eliminate the recirculation of toxins. When toxins enter the intestines, they can either be removed from the body or resume their activity. Because of this, it is not always possible to completely rid the body of toxins. But the manufacturer of the Detox Fiber dietary supplement has created a special formula, thanks to which the toxin is captured by dietary fiber and excreted from the intestines. This cleanses the body.

Take "Detox Fiber" should be one scoop mixed with liquid. You can take the remedy regardless of the meal. One package contains 30 servings.

The average cost is 2400 rubles.

• American manufacturer;
• Well cleanses the body;
• organic product;
• Does not contain gluten.

• Should not be taken by children
• It is not recommended to combine with drugs.

Raw fiber

This product from the American manufacturer "Garden of Life" is designed to support the digestive system and remove toxins from the body. "Raw Fiber" is a powder composed of organic substances. In its manufacture, fifteen products are used, which include sprouted grains, seeds, as well as legumes. Therefore, Raw Fiber contains both soluble and insoluble fiber. Thanks to such a rich composition, with regular intake of Raw Fiber, you can not only get rid of constipation and improve bowel function, but also maintain the functions of the cardiovascular system, normalize blood sugar levels.

Adults should take one scoop of Raw Fiber per day, and children over 4 years old should take 0.5 scoops. Raw Fiber can be mixed with water, juice, yogurt or cereal. One package contains 803 grams of the product.

The average cost is 3500 rubles.

• Contains soluble and insoluble fiber;
• Normalizes blood sugar levels;
• It has a positive effect on the functioning of the intestines and the cardiovascular system;
• Can be taken by children from 4 years old.

• High price.

Conclusion

It is not easy to consume the daily rate of dietary fiber without the addition of pharmaceutical nutritional supplements.The rating contains additives of three price categories, they differ in volume, composition and manufacturer. But despite this, all these models are popular and have positive reviews from customers. But before buying a certain remedy, it is better to consult a doctor and find the best option for your body.