Dietary fiber, also called dietary fiber, is the part of plant foods that the body cannot absorb . Unlike other nutrients such as proteins, fats or carbohydrates, which are broken down and absorbed, fiber is not digested by the body. On the contrary, it is able to pass through the entire digestive system while remaining almost intact.
There are two types of fiber:
- Soluble fiber. It dissolves in water to form a gelatinous substance. Helps regulate cholesterol and blood glucose levels. This type of fiber is found in barley, oats, walnuts, lentils, seeds, and some fruits and vegetables, such as carrots or apples.
- Insoluble fiber. It stimulates the movement of food as it passes through the digestive system, thus promoting proper evacuation. It is found in whole wheat flours, legumes, nuts, and vegetables.
What does fiber do in our body?
Fiber fulfills very important functions for the general health of people.
First of all, it provides a feeling of fullness when we eat, thus helping to maintain a healthy weight. It is also related to the good state of the intestinal flora , composed of good bacteria that are responsible for the absorption of nutrients. In addition, it helps to maintain correct blood sugar levels, since it delays and slows its absorption. A diet rich in fiber facilitates and regulates the evacuation, and it is important to know that, in particular, soluble fiber helps control bad cholesterol levels.
A long-term lack of fiber in the diet can lead to problems such as constipation, ulcerative colitis, irritable bowel syndrome, diverticulosis, or colon cancer.
Benefits of fiber
Regular consumption of fiber from a variety of foods is associated with a decreased risk of respiratory, infectious, and cardiovascular diseases. Another of its most notable benefits is that, by promoting evacuation, it prevents constipation and this helps to keep the intestine healthy.
Fiber prevents the appearance of diseases such as diverticulosis, which is caused by excessive pressure on the walls of the intestine. It can also reduce obesity, blood pressure, and the risk of developing type 2 diabetes. Some studies also link a diet rich in fiber with a decreased risk of colorectal cancer .
High fiber foods
Fiber is found in almost all plant-based foods . The most fiber-rich vegetables are leafy greens and cruciferous, such as broccoli or cabbage. Also include legumes, nuts, seeds, and whole grains and cereals. Likewise, fruits are another important source of fiber, so they should be an essential part of a healthy diet.
How to increase fiber intake?
People who need to increase their daily fiber intake can follow a few simple guidelines:
- Substitute refined and low-fiber foods for their integral version.
- Increase the consumption of raw vegetables and fresh fruit. Whenever possible, it is important to include the skin, which is an excellent source of fiber.
- Incorporate some food rich in fiber in each meal. For example, some fruit for breakfast: a handful of nuts for lunch, a side salad, etc.
- Avoid processed foods as much as possible and replace them with healthier options.
People looking to increase their fiber intake should do so gradually to avoid gastrointestinal upset. In addition, it is important to drink enough water to prevent the fiber from compacting in the intestine and causing discomfort.
