eat more sources of fibers is part of any recommendation to have a healthy diet, but do you know exactly what foods we should include in each meal? Also, how much to consume to reach the recommended total for a day?
First, we must remember that dietary fiber is found in plant-based items, such as beans, nuts, vegetables, legumes, fruits, and grains.
Unlike other nutrients, fiber does not undergo the action of food-digesting enzymes in our bodies. In this way, they pass through the gastrointestinal system practically intact and will only be digested in the last part of the intestine, with the help of the bacteria that live there.
Through a process of fermentation, these bacteria break the fibers into small pieces and release compounds that contribute to the higher number of beneficial bacteriawhich promote better absorption of nutrients and the formation of feces.
And the benefits associated with consuming fiber go beyond gut function. For example, fiber helps to prolong satiety (and thus contribute to weight loss) and reduce the risk of cardiovascular illnesses, Diabetes and various conditions that affect the digestive system.
When it comes to diabetes, whether type 1 or type 2, eat more fiber-rich foods helps control blood sugar, lowers cholesterol, promotes weight loss and lowers the risk of premature death.
Share this article via:
How much fiber should I eat per day?
The World Health Organization and the Brazilian Ministry of Health indicate that a healthy adult should ingest at least 25 grams of fiber per day.
To achieve this recommendation, we need to include sources of fiber in every meal. Here are some suggestions:
– Breakfast: replace the white bread with wholemeal flour, add a fruit and 1 to 2 tablespoons of oat bran, chia seeds or flax seeds.
– Intermediate snacks: Favor fruits and vegetables (which can be eaten as a starter or included in sandwiches) and include whole grains in yogurt.
– At lunch and dinner: replace white rice or pasta with the complete version, always have a legume on your plate (beans, lentils, peas or Chickpea) and fill at least half the plate with vegetables. Fruit should also be included as a dessert.
On the Nutritotal site, we teach you a homemade multigrain rice recipe to further increase your fiber intake. Click here and check.
+ Read also: Is there a healthier type of sugar?
The fiber is not the same
You must have heard that there is different types of fiberscalled soluble and insoluble.
Soluble fiber receives this classification because it absorbs water from food. In this way, they expand and increase in volume, contributing to greater satiety. It is also this type of fiber that promotes blood sugar control and cholesterol.
This type of fiber is found in vegetables like carrots, broccoli, onions, and artichokes; in fruits, including bananas, berries, apples and pears; in legumes, such as beans, and in cereals, such as oats and barley.
Insoluble fiber decreases intestinal transit time and increases stool volume. Result: they promote the proper functioning of the intestine and help relieve constipation. They are found in whole grains, wheat, bran, nuts and seeds, and some fruits and vegetables.
What we need to understand is that no type of fiber is better than another. Both are necessary for the promotion of health and their sources should be part of the daily diet.
But beware ! O adequate water consumption is essential to ensure the beneficial effects of fiber. Additionally, symptoms such as abdominal bloating and pain, in addition to excessive gas formation, indicate the intolerance to a specific type of fiber. In this case, consulting a doctor or nutritionist is essential.
*This text was written by Nutritotal in exclusive partnership with SEE HEALTH