There is a lot of talk about it foods rich in it threadhey advantages for health well documented by science. The Instructions In fact, they recommend eating at least 25 grams per day. “Adequate consumption of fiber is essential to prevent chronic diseases such as fat, diabetes and colon cancer” explains the nutritionist Roberto Melecoordinator of the Nutritional Biology area at theIRCCS San Raffaele Hospital from Milan. “Fibers have a number of benefits, including weight control, prevention of metabolic diseases and support for colon health, reducing the risk of colon cancer. An important example is glucomannan, a soluble fiber present in the konjac tuberowhich helps to keep the cholesterol and promotes weight loss. In addition, the threads improve the sense of satiety and it can reduce chronic inflammation, with a positive effect on the nervous system, thus contributing to the prevention of neurological and psychiatric diseases.” But what can you do in your daily life to increase the amount of fiber in your diet We asked the expert to draw up a real ranking of the richest foods in fiber.
What is fiber
«Dietary fiber is made up of molecules that our body cannot digest, such as “unavailable carbohydrates”. These molecules cannot be broken down by digestive enzymes, despite having a similar structurestalk» explained the expert. “Studies distinguish between different types of fiber, divided into soluble and insoluble, based on their physico-chemical properties. Soluble fibers are further divided into viscous and non-viscous, with different effects on the organism.”
Grains, legumes, fruits or vegetables: which food group is richer in fiber?
«I legumes they are the richest in fiber, with chickpea varieties that can exceed 20 grams per 100 grams of dry produce. This is followed by whole grains, which provide between 6 and 10 grams of fiber per 100 grams.” Which whole grains are recommended for fiber intake? “AN’an apple Wholemeal flour is particularly rich in beta-glucans, a type of soluble fiber that helps lower cholesterol. Other whole grains, such as barley and rye, also offer a good supply of fiber,” explains nutritionist Roberto Mele. “Since there are fewer vegetables, we can eat larger amounts without increasing we have a lot of calories.”
Which vegetables contain the highest amount of fiber?
«I artichokes at the top of the list, followed by peas, leafy greens such as Catalonia and fennelas well as cruciferous vegetables like broccolicauliflower and turnips.”
Which fruits are the richest in fiber?
«Dried fruits, such as figs and plums, are rich in fiber, but also sugar. Among fresh fruits, apples and pears, especially if eaten with the skin, offer a lot of fiber. The pectin present in citrus fruits is also an interesting fiber. “
The 10 foods richest in fiber: the ranking
To increase your fiber intake in a simple and natural way, it is important to include legumes and whole grains in your daily diet. To help you choose the foods richest in fiber, here is the ranking of the most common foods at the table, designed by the nutritionist Roberto Mele, with an indication of the amount of fiber per 100 grams of products.
- Dried figs: 18.5 grams
- Dried beans: 17 grams
- Whole rye flakes: 16.5 grams
- Dried beans: 15.7 grams
- Whole barley flour: 14.8 grams
- Barley flakes: 14.8 grams
- Almonds: 14.3 grams
- Dry chicken: 13.8 grams
- Dry lentils: 13.7 grams
- Soy flour: 13.3 grams
2024-10-31 05:30:00
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