In fact, there are two types of fiber: soluble fiber which, when mixed with water will do as a gel (apples, strawberries) rich in pectin, and insoluble fiber (bran, cereals, vegetables, fruit).

Where does one find fiber?
The fibers are present in all products of plant origin: fruits, vegetables, cereals.
The richest food sources of fiber are legumes (lentils, beans, chickpeas, soy), followed by whole grains (buckwheat, rice, rye, barley, wheat), then dried fruit (dates, dried apricots, prunes, figs) and nuts (walnuts, hazelnuts, olives, almonds).

Menu type
- Breakfast: 1 large bowl of cereal without sugar, drizzled with milk.
- Lunch: 1 vegetable salad seasoned dressing, fillet of chicken with endive drizzled with olive oil and lemon juice, 1 yogurt, 1 slice of bread.
- Snack: 1 fruit (apple).
- Dinner: 1 fillet of sole with leek in butter, 1 serving of cheese, 1 slice of bread.
- In the evening: 1 fruit

You can replace the occasional bowl of cereal with 3 slices of bread with cheese. Chicken and fish can be replaced by your choice of meat with the sauce of your choice (not too fat).

Some tips
If you’re not used to eating fiber, be sure to introduce them gradually into your diet. This prevents attacks of diarrhea or bloating. For similar reasons, it is best not to follow this plan over a long period, long term, such a diet may indeed manhandle your intestines.

If you do not have a weight problem, but just want to improve your digestion, add the menu everyday foods: wholemeal bread, fruit for dessert, a plate of raw vegetables, green vegetables, yoghurt.

As a rule, always look for complete refined products: weight for weight, a food rich in fiber is less caloric than the same processed. You can also do half and half: for example cake, replace half the flour with whole wheat flour.

Small precision: a product labeled “high fiber” contains at least 6g of fiber per 100g or 3g of fiber per 100 kcal.

But attention also to possible shortcomings: it is important not to banish certain nutrients (proteins, lipids), and continue to eat meat, starch, some fats

Some tips
If you’re not used to eating fiber, be sure to introduce them gradually into your diet. This prevents attacks of diarrhea or bloating. For similar reasons, it is best not to follow this plan over a long period, long term, such a diet may indeed manhandle your intestines.

If you do not have a weight problem, but just want to improve your digestion, add the menu everyday foods: wholemeal bread, fruit for dessert, a plate of raw vegetables, green vegetables, yoghurt.

As a rule, always look for complete refined products: weight for weight, a food rich in fiber is less caloric than the same processed. You can also do half and half: for example cake, replace half the flour with whole wheat flour.

Small precision: a product labeled “high fiber“ contains at least 6g of fiber per 100g or 3g of fiber per 100 kcal.

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