Fiber is an essential component of our diet. It facilitates intestinal peristalsis, helps with constipation, thanks to it the intestines work more vigorously, and thus the metabolic processes run properly. If you have a problem with constipation, you must like wholemeal bread, groats, oatmeal and dried fruit.

Fibercontains every product of plant origin. This fiber, consisting mainly of cellulose, is not digested by our body, so in the past it was considered an unnecessary ballast. Today we know that it is essential.

Fiber is essential in our diet

Fiber, before it is excreted, fulfills important functions - it absorbs all fermentation products and facilitates intestinal peristalsis. Together with another indigestible nutrient - pectin - it acts like a "broom" in the digestive tract. Thanks to this, it protects us from various diseases - from constipation to serious diseases of the large intestine. Bacterial, blood cholesterol is regulated. Daily we should provide the body with 25 - 40 g of fiber from various sources. If, for example, we only ate bran, forgetting about vegetables and fruit - digestive disorders could occur. without fear, continue for many weeks) will not only help regulate digestion, but also protect against intestinal diseases.

Diet rich in fiber:

MONDAY 1800-2000 kcal

  • Before breakfast: glass of water with a teaspoon of honey.
  • First breakfast: a spoonful of oat flakes and bran covered with a glass of warm, skim milk. A slice of bread with pumpkin seeds, spread with margarine, a slice of lean white cheese with a teaspoon of plum jam. A little apple. A glass of tea or coffee.
  • Second breakfast: a bowl of salad prepared from tomato, red pepper, green onions, with the addition of a teaspoon of olive oil and basil. A glass of still mineral water.
  • Lunch: a plate of sour soup sprinkled with parsley. Casserole of grated carrot, chopped leek, chives, parsley, tablespoons of grated cheese, tablespoons of flour, one and a half tablespoons of oil, eggs, pinches of baking powder, seasoned with rosemary and pepper. A bowl of saladfruit made of sliced ​​pear, mandarin particles, canned peach, sprinkled with a teaspoon of rum. A glass of compote made of frozen fruit mixture.
  • Afternoon tea: a cup of natural yoghurt with live bacteria cultures. A slice of rye crispbread.
  • Dinner: 2 slices of dark whole grain bread smeared with margarine, with green lettuce leaves, four slices of ham sausage and a few slices of pickled cucumber. 2 kiwi fruit. A glass of tea made from chamomile. Before going to bed - a glass of still mineral water.
See the gallery of 5 photosWatch out for these products! When consumed in large amounts, they can cause constipation
  • dark chocolate (the bitter it is, the more theobromine it contains, which slows down the intestines);
  • grilled and fried meat eaten in large portions (e.g. already 2 sausages from the fire may cause problems with excretion);
  • alcohol in large amounts (small amounts of alcohol are broken down by the body in 90%, large amounts cause disturbances in the functioning of the stomach, which causes diarrhea or constipation).

It is best to use one of the home remedies for constipation. Prunes, yoghurts and kefirs, or ground linseed with water will help. If traditional methods do not help and constipation is prolonged, a laxative can be used as needed.

TUESDAY 1800-2000 kcal

  • Before breakfast: 3 - 4 dried plums soaked overnight.
  • First breakfast : 2 tablespoons of barley flakes, a teaspoon of linseed pour a glass of boiling, skim milk. A slice of Vilnius bread with margarine, a slice of turkey ham, a few radishes and a few leaves of green lettuce. Half a grapefruit. A glass of tea or coffee.
  • Second breakfast: a glass of kefir with live bacteria cultures. A glass of still mineral water.
  • Lunch: a plate of cucumber soup seasoned with milk with a teaspoon of flour, sprinkled with chopped parsley. 2 tablespoons of brown rice risotto, minced lean meat, a bouquet of vegetables, tablespoons of rapeseed oil, seasoned with lovage, hot pepper and dill. A glass of frozen black currant compote (with fruit). 2 oatmeal cookies.
  • Afternoon tea: a slice of pumpernickel with 1/4 avocado paste, seasoned with pepper, paprika, chili and dill.
  • Dinner: a bowl of salad with 2 tablespoons of canned peas, half a leg of smoked chicken, half a diced yellow pepper, a potato, a chopped red onion, a tablespoon of rapeseed oil, seasoned with parsley parsley, dried sage and juice fromlemons. Tangerine. A glass of tea made from mint.
  • Before going to bed: a glass of still mineral water.

WEDNESDAY 1800-2000 kcal

  • First breakfast: 2 slices of wholemeal bread with a paste of 2 tablespoons of semi-fat white cheese, mixed with 5 soaked prunes, with the addition of half a teaspoon of sunflower seeds and lemon juice. A glass of tea or coffee.
  • Second breakfast: a slice of Old Polish bread smeared with margarine, 2 slices of poultry tenderloin and a few chicory leaves. 6 walnuts. A glass of still mineral water.
  • Lunch: a plate of mushroom soup (frozen) cooked in chicken breast stock, seasoned with milk and a teaspoon of flour. 2 beef roulades, stuffed with strips of pickled cucumber, ham and onion. 2 tablespoons of loose-cooked buckwheat. A bowl of salad made of chopped red cabbage, celery, red pepper, white onion, grated carrot, topped with vinaigrette, seasoned with pepper and thyme. Half an orange. A glass of still mineral water.
  • Afternoon tea: a cocktail made of a glass of peach nectar and 2 tablespoons of oatmeal.
  • Dinner: a bowl of salad with: tablespoons of canned beans and chickpeas, 2 sliced ​​herring bells, chopped apple, red onion and parsley, rapeseed oil, lemon juice, marjoram . Canned pineapple slice. A glass of cinnamon tea.
  • Before going to bed: a glass of still mineral water.

THURSDAY 1800-2000 kcal

  • First breakfast: 2 tablespoons of muesli with dried fruit mixed with a glass of natural yoghurt with live bacteria cultures. A slice of white bread smeared with margarine, with 2 slices of camembert and tomato sprinkled with parsley. A glass of tea or coffee.
  • Second breakfast: apple. A glass of still mineral water.
  • Lunch: a plate of cream soup made from a bunch of chopped watercress, onion, potato, cooked in chicken stock, seasoned with pepper, chili and yoghurt. n2 small cabbage rolls stuffed with lean pork, brown rice, garlic, seasoned with herb pepper and mint. 2 potatoes. A bowl of fruit salad made of chopped pear and compote peach, a few dried apricots, 10 chopped almonds. A glass of coffee or tea. A glass of still mineral water.
  • Afternoon tea: a cocktail made of a glass of buttermilk, a tablespoon of roasted oatmeal and 10 frozen strawberries.
  • Dinner: a bowl of salad with 2 cooked, diced potatoes, a tomato, a tablespoon of corn withcans, half a tablespoon of canned tuna, seasoned with garlic, lemon juice, half a teaspoon of mustard, a tablespoon of rapeseed oil and dill. A few plums (frozen). A glass of forest fruit tea.
  • Before going to bed: a glass of still mineral water.

FRIDAY 1800-2000 kcal

  • Before breakfast: glass of water with a teaspoon of honey.
  • First breakfast: scrambled eggs from 2 eggs with the addition of a tablespoon of linseed stewed on margarine, a pinch of basil, nutmeg and a tablespoon of chopped chives. 2 slices of bread with nuts smeared with margarine. Sliced ​​pickled cucumber, topped with a little rapeseed oil. Tangerine. A glass of Inka coffee with milk.
  • Second breakfast: raw carrot. A glass of still mineral water.
  • Lunch: a plate of red borscht with beans, seasoned with 2 tablespoons of yogurt and pepper, sprinkled with parsley. A bell of carp baked in an ovenproof dish with the addition of tomato puree, a teaspoon of chopped parsley, onion and garlic, hot pepper, almond flakes, grated lemon peel. 2 water potatoes sprinkled with parsley. A bowl of salad made of finely chopped pepper, avocado and a clove of garlic, 5 slices of mozzarella, seasoned with olive oil, rosemary, and lemon juice. A glass of dried apricot compote.
  • Afternoon tea: a piece of fruitcake with dried fruit. A glass of natural yoghurt with live bacteria cultures.
  • Dinner: 2 slices of country bread with a paste of 2 tablespoons of canned chickpeas grated with a teaspoon of olive oil, 1/4 teaspoon of lemon juice, half a clove of garlic, a pinch of pepper, paprika, curry, sprinkled with dill. A glass of tomato juice. 2 kiwi fruit.
  • Before going to bed: a glass of still mineral water.

SATURDAY 1800-2000 kcal

  • First breakfast: 2 tablespoons of oat flakes with a teaspoon of linseed in a glass of boiling milk, a slice of lean white cheese diced with grated apple and a teaspoon of honey. A glass of tea or coffee.
  • Second breakfast: a slice of wholemeal bread spread with margarine, a slice of ham and a tomato. A glass of still mineral water.
  • Lunch: a plate of vegetable soup (can be frozen) with mashed potatoes, 2 tablespoons of yogurt, sprinkled with chopped dill. Chicken leg stewed in a tablespoon of rapeseed oil and three tablespoons of grape juice. 2 potatoes puree sprinkled with chopped parsley. A bowl of large chicory salad cut into thick strips, grated carrot and sour apple, chopped red onion, a few green olives, tablespoons of juice withlemon and olive oil. A glass of carrot juice.
  • Afternoon tea: 3 little oatmeal cookies. A glass of buttermilk.
  • Dinner: a bowl of salad from a spoon: canned beans and chickpeas, 2 sliced ​​herring bells, chopped apple, red onion, with parsley, rapeseed oil, lemon juice and marjoram. A glass of tea.
  • Before going to bed: a glass of still mineral water.

SUNDAY 1800-2000 kcal

  • First breakfast: a bowl of milk with a handful of corn flakes and two figs, finely chopped. A slice of graham bread spread with margarine, with a slice of lean cheese and half of a hard-boiled egg, slices of radishes and chopped dill. A glass of tea or coffee.
  • Second breakfast: a packet of cottage cheese with pieces of fruit. A slice of crispbread. A glass of still mineral water.
  • Lunch: a plate of cabbage soup sprinkled with parsley. Roasted trout with almond flakes, sprinkled with lemon juice. 2 potato mash sprinkled with parsley. A bowl of celery salad grated on a coarse grater with lemon juice, sprinkled with 3 chopped walnuts and sprinkled with 3 tablespoons of natural yoghurt. A glass of black currant juice.
  • Afternoon tea: a cocktail of a glass of kefir with live bacteria cultures with 2 tablespoons of blueberries (from frozen food). A slice of Turkish bread.
  • Dinner: baked pepper, stuffed with 3 tablespoons of spinach, a few dices of cheese and a chopped garlic clove. A slice of pumpernickel. Half a banana. A glass of tea or coffee.
  • Before going to bed: a glass of still mineral water.

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Diets