Dietary fibers are an inexhaustible source of health: they favor digestion and the proper functioning of the intestine, as well as helping to regulate the presence of sugars and cholesterol in the blood.
As the nutritionists of the Manzanaroja diet app explain to us, fiber does not make you gain weight because it does not contain calories. Its consumption is very important for the regulation of different physiological functions in the body, in addition to helping you maintain or recover your natural regularity.
Soluble and insoluble fibers: how are they different?
- Soluble fiber performs a cleansing action, helps the body to get rid of toxins and helps reduce the absorption of sugars and fats, therefore, it helps to maintain the ideal weight, to keep glucose and cholesterol levels in the blood under control. blood and prevent cardiovascular disease and diabetes. It is also responsible for the feeling of satiety, so it helps to limit excesses at the table. It is found mainly in the fruit (and in its peel), in legumes, in potatoes, in carrots and in oats.
- Insoluble fiber is responsible for the regulation of intestinal functions: it absorbs water from the intestine, makes the stool softer and more voluminous, and therefore easier to expel. Insoluble fiber is present in whole foods such as cereals, but also in cabbage and nuts. Then there are foods, like artichokes, that contain both soluble and insoluble fiber.
The benefits of dietary fiber
- Prevents constipation.
- Helps lower the level of LDL cholesterol in the blood. Some studies have shown that adding 20 grams a day of soluble fibers to a hypocaloric diet would help keep the so-called “bad cholesterol” under control.
- Soluble fibers help to minimize the absorption of sugars and, therefore, to keep blood glucose levels low,
- It promotes weight loss because a diet rich in fiber provides a greater and longer lasting feeling of satiety.
- Reduces the risk of some intestinal diseases (such as colonic diverticulosis).
How much and how to consume dietary fibers
- The recommended intake of fiber is around 30 grams/day. To complete the recommended levels, it is good to introduce fiber-rich foods into our diet instead of resorting to fiber-concentrated dietary products.
- If you think you are consuming little fiber, our advice is to gradually increase your intake, until you complete the recommended dose. Surprising your intestine with this substance could cause constipation and gastrointestinal disorders. Fiber absorbs water, so it is strongly recommended to also increase the amount of water you drink throughout the day if you increase your fiber intake.
- An important recommendation: if you suffer from irritable bowel syndrome, you can introduce fiber into your diet, but you should limit your intake, because excess fiber could further irritate the intestine and worsen symptoms.
Discover the foods richest in fiber
If you have already made the decision to incorporate more fiber-rich foods into your diet, this table will come in handy.
- Plantains and bananas 1.9 g of fiber per 100 g
- Artichokes 5.5 g of fiber per 100 g
- Raw carrots 3.1 g of fiber per 100 g
- Brussels sprouts 5 g of fiber per 100 g
- Raw cabbage 2.9 g of fiber per 100 g
- Barley 6.8 g of fiber per 100 g
- Dried figs 14 g of fiber per 100 g
- Buckwheat 6 g of fiber per 100 g
- Kiwi 2.2 g of fiber per 100 g
- Nuts 6.2 g of fiber per 100 g
- Pearl barley 9.2 grams of fiber per 100 grams
- Fresh shelled pears 3.8 g of fiber per 100 g
- Pistachios 10.6 g of fiber per 100 g
- Dried plums 8.4 g of fiber per 100 g
- Apples with peel 2.6 g of fiber per 100 g