I know that we doctors are very insistent in recommending that the consumption of foods rich in fiber be increased in the diet. Basically it is for two reasons, because it translates into better health and because it also helps to lose weight and eliminate hunger.
How it helps us
Eating foods rich in fiber is beneficial for several reasons:
- It takes away our hunger for longer.
- It keeps your blood sugar level more stable, avoiding blood sugar spikes that can lead to hunger pangs.
- Lowers fat levels in the blood, which protects cardiovascular health.
- Regulates intestinal transit avoiding constipation.
- Counteracts the acidity of the intestine, protecting us from colon cancer.
What is dietary fiber
When we talk about fiber, we do so in reference to a set of substances of plant origin that are commonly present in our diet, in fruits, vegetables, cereals, legumes and nuts. Animal products lack fiber. In general, we could say that they are an indigestible portion of certain products. And we distinguish two types of fiber, soluble and insoluble.
What is soluble fiber
They are the pectins, gums and mucilages found in the pulp of fruits or vegetable leaves. This fiber stimulates salivation and delays gastric emptying. When hydrated with water, it forms gels and viscous substances that increase the stool and make its evacuation easier.
On the other hand, it also ferments and can cause annoying gas, so you have to take it in measure and gradually increase the amount if you are taking little.
What foods are rich in soluble fiber
Legumes (beans, lentils, chickpeas, etc.), potatoes, carrots, broccoli, oats, apples, bananas and nuts, among others.
What is insoluble fiber
It is made up of celluloses, lignins and hemicelluloses from food. Its function is to absorb water throughout the digestive tract and facilitate bowel movements.
What foods are rich in insoluble fiber
Wheat bran, wholemeal bread, whole grains, the skin of some fruits and tomatoes, cauliflower and celery, among other foods.
How much fiber do we need
We need to consume about 30 g of fiber a day between both types, with a 3 to 1 ratio between insoluble and soluble, that is, three times more insoluble fiber than soluble fiber.
Where do we get it from?
Most plant-based foods contain a mixture of both types, although the insoluble is usually more abundant. The foods richest in total fiber - without distinguishing one type from another - are whole grains, legumes and nuts.
An easy way to know which foods have the most fiber
To give you an idea, on average, fruits have 1.5 g of fiber per 100 g of product; vegetables, between 2 and 3 g of fiber per 100 g of product; and dried legumes, about 4 g of fiber per 100 g of product.
But if you want to know how to include more foods rich in fiber in your diet without having to use the calculator, do not miss 15 easy tricks to take more fiber.
