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Foods rich in fiber: what they are, what benefits they bring to the health of our body and recommended doses. Which foods have a higher fiber content.
Following a diet rich in fiber means keeping our body healthy since these substances perform a series of useful functions for the body. In particular, fibers protect us from numerous pathologies; for example it helps us to lower cholesterol and blood sugar, to keep blood glucose levels in balance, to regulate blood pressure, etc. In short, giving the right amount of fiber to our body can help us maintain or regain shape.
Types of fibers
There are two types of fibers and both must be taken equally: insoluble fibers and soluble fibers. Let's see their function in detail!
The insoluble ones are the most useful for the intestinal tract, since they facilitate the expulsion of feces. Whole grains, wheat, rye, rice bran, fruit and vegetables are the foods with a higher intake of insoluble fiber
Conversely, soluble fiber slows down gastric emptying. This happens because they form a gelatinous compound inside the intestine. This compound makes stool viscous, slowing intestinal transit, unless this fiber is taken together with a large amount of fluids.
It should be noted that the chelating action of the soluble fibers also has positive consequences: the gel layer interferes with the correct absorption of macronutrients such as fats and sugars, helping to keep cholesterol parameters low and consequently preserving cardio-vascular health. .
As we have already mentioned, the regular consumption of fiber has a high therapeutic action for our body. In particular:
- They help strengthen the intestinal flora
- They promote the sense of satiety
- facilitate intestinal transit
- They strengthen the digestive system, helping to prevent the formation of diverticula
- They help keep blood sugar low and lower LDL levels
- prevent gastric ulcer and colorectal cancer
- They help prevent obesity and cardiovascular diseases.
Foods rich in fiber, recommendations
Our recommendation is to gradually incorporate fiber-rich foods into your diet to allow your stomach to adjust to the change. Here are some recommendations.
- To ensure that the body adequately assimilates the fiber it is receiving, you need to drink plenty of fluids. At least eight glasses of water a day
- Adopt the food pyramid as a food guide, where fruit, cereals and vegetables prevail
- Include between five and nine portions of fruit and vegetables in the daily menu
- Consume fruit and vegetables whole and not in juice form.
What are the foods rich in fiber
Worldwide guidelines recommend a daily consumption of about 30 grams per day. Foods with a high fiber intake are countless. Take note!
Vegetables not only contain high amounts of micronutrients useful for the body, they also contain fiber. Therefore, they should not be missing in our diet, they also help cleanse the body of all toxins, which often prevent weight loss.
They are high in antioxidants and are also high in fiber. They are great for adding to salads or for snacks. Among the berries rich in fiber we include:
Among the most precious cereals for the health of our body we include oats. Cereal with high beneficial virtues, oats are an excellent source of fiber.
Dried fruit is the ideal snack for those on a diet and with high cholesterol problems. Both almonds and hazelnuts are rich in fiber and therefore help keep blood sugar low, keeping pressure and fat absorption under control.
Thanks to the fibers, dried fruit attenuates hunger attacks and, moreover, thanks to the magnesium and potassium contained in them, they remineralize the body, giving energy.
In a diet rich in fiber, legumes must not be missing. Among the legumes with a high fiber intake, a higher quantity is beans.
Including legumes in your diet is also the healthiest way to fill up on vegetable protein and iron, without having to consume meat and other foods of animal origin. Beans and lentils are foods particularly suitable for those suffering from high cholesterol, cardiovascular diseases, diabetes and obesity.