The importance of dietary fiber for health

The importance of dietary fibers for health

The importance of dietary fibers for health

Dietary fibers are plant-based compounds that resist the process of digestion and absorption in the small intestine, reaching the large intestine without undergoing any changes.

They are present in foods such as grains, fruits, vegetables, and legumes, and they do not have significant nutritional or energy value.

However, what is the function of dietary fibers?

Nutritionist Luana Lima de Moura explains that fibers act as "brooms" in the intestines, acting as cleansing agents for the body.

There are two types of dietary fibers: soluble and insoluble. Many foods contain both types.

According to the nutritionist, soluble fibers transform into gel and remain in the stomach for a longer period, providing a greater sense of satiety. Additionally, they help regulate blood sugar levels and reduce cholesterol.

The daily recommendation of fiber for a healthy adult is approximately 25 grams, and a low intake of fiber in the diet can lead to constipation.

When the consumption is insufficient, a slower intestinal transit is observed, a decrease in the water volume in the stools, making them drier and more difficult to eliminate, explains the nutritionist.

On the other hand, excessive consumption of fiber can cause flatulence, abdominal bloating, and distension.

"When increasing fiber consumption, it is essential to increase water intake. Fibers push waste through the intestines, and without water, they can turn into 'sandpaper.

' It is water that will help fibers pass easily through the intestinal tract," recommends Luana. Fiber-rich foods

The main fiber-rich foods include:

• Fruits: apple, avocado, banana, plum, pear, strawberry, blackberry, raspberry, orange, among others;
• Vegetables and greens: carrot, cooked sweet potato, lettuce, green bell pepper, onion, garlic, broccoli, among others;
• Grains: flaxseed, chia, corn, among others;
• Whole grains: oats, barley, rice, wheat bran, whole wheat bread, etc.;
• Legumes: beans, lentils, peas, chickpeas, and whole soybeans.

How to maintain an adequate fiber intake?

According to nutritionist Luana Lima de Moura, the best way to increase daily fiber intake is to include fiber-rich foods in a balanced way in your diet. Here are some tips:

In breakfast, you can add whole grains to fruits or yogurt and opt for whole wheat bread.

In lunch, consume more beans, rice, soups, and salads.

Throughout the day, choose fiber-rich fruits for snacks.

Additionally, try to consume fruits and vegetables with the peel, as most of the fiber is present in them, and avoid cooking the food for too long to prevent nutrient loss.

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