Section coordinated by Dr. María José Peiró, specialist in Family Medicine, with more than 10 years of experience in both the public and private spheres. Master in nutrition and dietetics.PAL- Luis Palomino
Fiber is the edible part of foods of plant origin that reaches the large intestine practically intact because it cannot be degraded by the digestive enzymes of the small intestine. It is present in fruits, vegetables, legumes, seeds and nuts.
It is usually divided into two types, soluble (which absorbs water) and insoluble, both fundamental. Fiber is important for the balance and diversity of the intestinal flora or microbiota, as it has the ability to improve its composition.
This is relevant because there is more and more evidence about the close relationship between the quality of the intestinal microbiota and the proper functioning of both the immune, endocrine and nervous systems, since the intestine and brain maintain constant communication through the vagus nerve.
Thus, ensuring that our diet includes between 25 and 29 grams of fiber per day (that is, about five servings of fruits and vegetables per day) means protecting physical and mental health.
Cognitive and psychological protection
More than 95% of serotonin is produced in the intestine, the hormone that elevates mood and gives well-being. Therefore, by taking care of the microbiota, fiber gives us protection against depression and anxiety.
A good neuroprotective effect
A recent study even claims that a diet rich in fiber poses a lower risk of dementia. Researchers from the University of Tsukuba (Japan) had 3,739 participants who reported the content of their diet from 1985 to 1999 and were followed until 2020.
Thanks to this, it was proven that those who consumed more fiber had a lower risk of dementia because the richness of the intestinal flora that it promotes has a neuroprotective effect, influences cognitive functions and improves brain plasticity.
By eating fiber we ensure that the beneficial bacteria that make up the intestinal microbiota are well nourished, which helps keep us healthier.
A brake against different pathologies
The daily intake of fiber implies the reduction of pro-inflammatory agents, one of the first links to developing a disease. It also regulates blood sugar and bad cholesterol levels by reducing the absorption of simple carbohydrates and fats.
Better cardiovascular health
By reducing inflammation in the body and “bad” cholesterol (HDL) with a greater presence of fiber in the diet, we contribute to a lower risk of cerebrovascular accidents such as stroke.
Protection against obesity
Foods rich in fiber require more chewing and increase the feeling of satiety. This, together with the lower absorption of fats that is favored and the increased sensitivity to insulin that it allows, constitutes a healthy brake on type 2 diabetes, overweight and obesity, the evils of our time. However, it is advisable that this intake be part of a balanced diet.
“Vaccine” against colorectal tumor
In recent years, colorectal cancer, which appears more frequently after the age of 50, has increased among young people. One of the reasons is their low consumption of foods rich in fiber. On the other hand, when the intake of this substance is high, as butyric acid is produced, the risk of this disease is reduced by up to 40%. It also has a protective effect against other types of cancer such as gastric cancer.
Solution to constipation
A third of the Spanish population suffers from this condition chronically, which means that the person defecates less than three times a week and suffers from swelling in the belly. To alleviate these symptoms, one of the first measures is to eat foods rich in fiber, which is present in whole fruits, vegetables, legumes and nuts, in addition to drinking between 1 and 2 liters of water a day. Fiber helps form softer and more voluminous stools, which is also recommended if you have hemorrhoids and diverticulosis.
Adding seeds to salads is one of the simple ways to increase fiber intake, always more present in foods of plant origin.
Foods that contain the most fiber
wheat bran
It is the food richest in insoluble fiber, a type of fiber that absorbs little liquid, so it has a great carrying capacity, keeping the intestine clean. Every 100 g contains about 43 g of fiber.
chia seeds
They have 34 g of fiber per 100 g. They help regulate sugar, cholesterol and intestinal transit.
flax seeds
Anti-inflammatory, they provide 28 g of fiber per 100 g.
Peas
They contain 15 g of fiber per 100 g and group B vitamins, which regulate the nervous system.
Lentils
In addition to being a source of protein, they provide about 11 g of fiber per 100 g, which keeps the intestinal microbiota well fed.
artichokes
They provide 9.5 g of fiber per 100 g, especially a soluble type called fructan, which stimulates the growth of beneficial bacteria for the intestinal flora.
Raspberries
Along with blackberries, it is one of the fruits richest in fiber with about 8 g per 100 g.
Avocado
Ideal to add to salads, it provides about 7 g of fiber per 100 g.
This is how you can increase your fiber intake
According to studies, most people consume less than 20 grams of fiber per day. Here are strategies so that the amount of fiber in our diet reaches the recommended 25-29 grams per day.
Carry out this increase in a gradual way:
1. Replace refined grains with whole grains
Opt for breads, pasta, rice, etc. that include its outer layer. In addition to preserving fiber, they provide more minerals and vitamins.
2. Eat five servings of fruits and vegetables a day
To meet this requirement, vegetables must be present in the main meals. Taking them raw, steamed, boiled or sautéed provides more fiber than pureed. Also include them in soups or sauces, for example, adding broccoli or spinach to pesto. To enjoy the fiber of the fruit, it is best to eat it whole and, whenever possible, with the skin.
3. Eat oatmeal for breakfast or snack
This cereal provides about 8 g of beta-glucans per 100 g. It is a type of fiber that improves the composition of the intestinal flora, helps reduce cholesterol absorption and regulates sugar levels. You can enjoy it with fruit and nuts, other good sources of fiber.
4. Enjoy a handful of nuts
It is a good trick to calm hunger while allowing you to incorporate more doses of fiber. In addition, these foods are a good source of omega 3 that helps reduce cardiovascular risk.
5. Eat legumes twice a week
You can take them alone, prepare them with vegetables to increase their fiber content and include them in salads. Lentils are the ones that provide the most fiber.
2023-10-10 15:03:22
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