What are Fiber-Rich foods? – Health Benefits and Types
Fibers are compounds of plant origin that can not be digest by the body, found in some foods such as fruits and vegetables, grains, and cereals. Adequate fiber consumption in the diet is essential to maintaining intestinal health and preventing constipation, obesity, and diabetes.
There are two types of soluble and insoluble fibers, and most foods contain both types of fibers. However, each of them provides various benefits to the body. The daily fiber recommendation for an adult ranges from 25 to 38 grams.
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The Benefits of Fiber in Common for Health
- Combat constipation, because they accelerate intestinal transit and increase the volume of feces, favoring, together with sufficient water intake, the exit of feces;
- Increase the feeling of satiety because by not being digested, they create a kind of gel in the stomach, helping to reduce the calories that are ingested and favoring weight loss;
- Help regulate blood sugar levels because the absorption of carbohydrates at the intestinal level is slower, causing glucose to progressively increase. And in turn, insulin to regulate its concentration in the blood;
- Decrease cholesterol and triglyceride levels because they decrease the absorption of fats and cholesterol at the intestinal level. Causing their attention in the body to reduce in the long term;
- Eliminate toxins found in the intestine, over feces, as well as control and regulate the pH in the intestines;
- Maintain the health of the intestinal flora and the gastrointestinal system, as they serve as food for the beneficial bacteria present in the intestine. The fitness of the intestinal microbiota decreases inflammation, increases the body’s defenses, and checks the onset of stomach diseases.
It is essential to consume fiber-rich foods daily in all main meals and snacks to obtain these benefits. It is also important to reference that once a diet rich in fiber can make, water intake should be increase since water hydrates the fiber and lubricates the intestine, facilitating the passage of stool improving constipation.
If it is difficult for you to drink 2 liters of water a day, see what foods are rich in water to include in your diet.
Types of Dietary Fibers
Dietary fiber can be categorized as soluble or insoluble, and the main difference between them is that it dissolves in water, while insoluble fiber does not. Each of them has its benefits, these are:
So soluble fibers dissolve in water and form a gel; this makes them stay longer in the stomach and delay the passage of food to the small intestine, thus increasing the feeling of satiety, regulating blood sugar, and lowering cholesterol.
In addition to this, soluble fibers are metabolize and fermented by the “good” bacteria in the intestine; this helps maintain intestinal health and reduces inflammation, preventing the onset of gastrointestinal diseases such as Crohn’s disease, ulcerative colitis. And syndrome of irritable bowel, and could even prevent colorectal cancer, for this reason, they could consider as a prebiotic.
Some soluble fibers are pectin, gums, mucilage, and inulin, found in fruits, vegetables, grains, and foods containing oats, wheat germ, barley, and rye.
Insoluble fibers are not dilute in water, and their fermentation by the intestinal microbiota is limited, which is why they reach the large intestine. accelerating intest because the fact. that they increase the volume because a natural laxative. Thus preventing the appearance of problems such as constipation, hemorrhoids, and inflammation at the intestinal level. They also favor the elimination of toxic products generated at the intestinal level.
How can we Guarantee Fiber Intake
We already know what foods are rich in fiber, but what do we have to change to consume the fiber we need
Aguilar recommends having as varied an eating pattern as possible. In this plan, legumes must predominate; whole grains or their derivative nuts, fruit, vegetables, and vegetables; preferably, one o the portions that we take must be eaten raw (salads).
In this sense, Ruiz indicates that to ensure a good supply of fiber, the general recommendations would be:
- 2-3 daily servings of greens and vegetables.
- 2-3 daily servings of fruit
- 6″weekly servings of cereals, preferably y whole grains: breakfast cereals, rice, or pasta.
- 3-4 weekly servings of legumes.
Finally, Aguilar reminds us that enough liquid should always accompany fiber intake to contribute to proper intestinal transit.
“We must not forget that the sudden inclusion of diet is Six fiber are not use to taking. It in adequate amounts can lead to a punctual increase in gas that tends to regulate itself later,” us adds Aguilar. “Likewise, the principle of sufficiency and balance in food should always prevail. Since a prolonged excess of dietary fiber consumption in the diet can lead to alterations in the bioavailability of certain minerals and, consequently, deficiency diseases.”
Nutritive fiber or roughage is the portion of plant-derived food that human digestive enzymes cannot completely break down. Dietary fibers are diverse in chemical structure and can be grouped generally by their solubility, viscosity, and fermentability. Which affect how fibers are process in the body.