Rich Foods in Fiber
Contents
What is it?
Dietary fiber is food or nutrient originating from plants with similar structure carbohydrates but, unlike these, it can not be decomposed into digestible sugar molecules (our digestive enzymes are not compatible). Thus, the fiber passes through the intestinal tract relatively intact manner.
Why we need fiber
Fiber provides us related to the maintenance of the function and health benefits digestive system. Such processes include the feed to bacterial flora, support for excretion of substances such as toxins, bile salts, cholesterol and other residues of the intestine, or stimulate the release of certain hormones and neurotransmitters, such as ghrelin and melatonin also, of course, to facilitate the evacuation of stool through the bowel movements.
Types
The two main categories are insoluble and soluble fiber. However, it is possible to further differentiation of fiber types if we look at other factors in relation to the types of simple sugars and types of links.
| Insoluble fiber |
| It does not dissolve in water but can absorb it. |
| Favors gastrointestinal movement and increase the volume of stool (constipation cases …) |
| Hemicellulose (mostly) Chitosan (neutral pH), Beta-Glucan (low), cellulose, lignin, resistant starch |
| Examples: brown rice, celery, wheat bran, barley, carrots, walnuts, dates … |
| Soluble fiber |
| It dissolves in water to form a gelatinous material. |
| It helps reduce blood cholesterol levels and also regulates blood glucose (reducing IG meals …) |
| Hemicellulose (low) Chitosan (ph acid), beta-glucan (majority), fructan, pectin, mucilage |
| Examples: oats, peas, seeds, lentils, apples, citrus fruits … |
Benefits of a high fiber diet
Reduces the risk of coronary heart disease
As evidenced by this study, the mere fact of providing 10g of fiber a day can help reduce dramatically (by 17%) the risk of any problems related to cardiovascular disease and even death.
Prevents colon cancer
Some studies have shown that a diet rich in fiber reduces by 50% the risk against colon cancer for three reasons:
- By reducing the transit time fecal contact with carcinogens the intestinal mucosa is reduced.
- Modifies the metabolism of bile acids.
- Increases the production of butyric acid for colonic fermentation, the substance has been shown to exert a protective effect against tumors.
Normalizes bowel movements
Dietary fiber increases the weight and size of the stool and softens. Thus it passes help food pass more quickly through the stomach and intestines, decreasing the likelihood of constipation. Fiber may also help solidify the feces when they are very soft or aqueous as it has the ability to absorb water and give volume to stool. For many people, the fiber can provide relief from irritable bowel syndrome.
It helps maintain the integrity and gut health
A high – fiber diet can prevent the risk of developing hemorrhoids and their treatment, and small pouches in your colon (diverticular disease). Some foods rich in fiber are fermented in the colon. Researchers are looking at how this may play an important role in preventing colon disease.
Reduces cholesterol levels in the blood
Fiber may help reduce total cholesterol levels in the blood by reducing low – density lipoprotein or “bad cholesterol”. Several studies have shown increasing fiber intake in the diet can lower blood pressure and inflammation, which is also important for protecting heart health.
It helps control sugar levels in the blood
The fiber, particularly soluble fiber, may reduce the absorption of sugar so for people with diabetes can help improve the levels of blood sugar. A diet that includes fiber has been associated with a lower risk of developing type 2 diabetes.
Help Weight Loss
High-fiber foods generally require more chewing time, which produces satiety, so you’re less likely to overeat.
Symptoms of low fiber diet
How do you know if you are consuming enough fiber? The answer will be clairvoyant if their significant deficiency in fruits, vegetables and / or grains in your diet. The main consequences, as we have seen in the previous section on health benefits, would be a high risk of weight gain, heart disease or suffer some form of cancer. In addition, there are other symptoms that can make us think of a possible deficit:
- Constipation: the movement of the intestinal tract is impaired, which may lead to us “costs more” our work … In addition, this lack of evacuation can cause us to feel more swollen as the days pass.
- Tiredness: If high carbohydrate intake is maintained, with little fiber, can lead to large swings in blood glucose levels, which translates to “ups and downs” of energy, without maintaining regulation.
- Minor Satiety: generally, provide fiber to our meals produces a greater effect in relation to the level of satiety, which will allow ultimately reduce appetite, and avoid “desire” to return to eat a snack in short period weather. One consequence of lack of satiety may correspond to a greater number of ingestions (some uncontrolled …) causing weight gain.
Amount of fiber recommended Day
So far we have seen that fiber is both necessary and beneficial and that eating foods rich in fiber we will secure a corresponding contribution in that nutrient. However, the recommendations are not quite concise, but can be set, in general, consume at least about 30g of fiber a day.
Excessive consumption
While it is true that maintaining the previous contribution may be synonymous with good habits substantially increase this amount we could bring certain issues that impinge on our digestive system. Sometimes, the problems stem from a poor pass from dietary intake, to quickly incorporate too much fiber. The Best option progressively gradually increases the amount of fiber and maintain stable levels. Among the possible negative effects of a high fiber diet we are:
- Diarrhea: fiber increases the movements of the intestinal tract, so it may happen that the evacuation process accelerates
- Cramps: too much fiber can hinder the digestion process, and even slow it down or stop it reaching
- Poor absorption of nutrients: fiber tends to join other foods that are “cross” on their way, and in this case, important nutrients and stay without absorbing the vitamins and minerals
- Gases: eating too much fiber, and within a short period of time, can cause flatulence, bloating and intestinal gas. This occurs as a reaction of natural bacteria found in the digestive tract to the fiber.
- Intestinal Constipation or block Paradoxically, although the consumption of fiber is related to “best visits to WC”, if the supply of water and liquids is not adequate, the opposite can occur. And the digestive system requires fluid to help move and transport the material through the intestines.
What are the foods richest in fiber?
Oat
Oats are a source of slow-digesting carbohydrates, which helps to provide energy in a sustainable and gradual way. It has a fiber content of about 10g at 100g. It can be used in flakes or oatmeal, with which you can prepare the famous oatmeal pancakes and proteins.
Avocado
Avocados are not only a very good source of fiber, as they contain about 6 g per 100 g, depending on the variety, but are also a high-cost food source. They contain vitamin C, E, K, B6, folic acid and potassium. Avocado is so versatile that it can be added to almost any food to increase fiber, potassium and healthy (mostly unsaturated) fats, such as salads, sandwiches... they can also serve as a snack or snack between meals to allow us to get less appetite for the next one.
Green pea
One Cup of peas contains more than 16 g of soluble fiber. Eating more soluble fibers reduces the absorption of starch and sugar in the intestine, which leads to lower cholesterol and better glucose tolerance in diabetics. Peas are also high in lutein, half a Cup can provide up to 1920. Lutein acts as an antioxidant, protecting cells from oxidation. Peas can also help you meet your iron needs. Half Cup contains 1.2 mg of iron. Peas are a source of plant protein, in fact it can contribute to the requirements of people who follow a vegetarian/vegetarian diet.
Raspberry
Raspberries make up to 8g of fiber per 100g. A Cup of fresh raspberries contains high levels of vitamins and minerals essential to healthy body functions, like manganese, which helps the body gain energy from fats and proteins, potassium, needed to maintain healthy blood pressure, calcium, needed for bone development and growth, or carotenoids like lutein and zeaxanthin, which can help protect against macular degeneration. They are also loaded with vitamin A, C and E along with folate and iron. Start the day with a fiber-rich meal by adding a handful of raspberries to your oatmeal in the morning.
Flax seeds
2 tablespoon chopped flax seeds can provide 4 g fiber. Flaxseed is especially rich in healthy polyunsaturated fats such as omega-3, which help maintain cell membrane structure, regulate enzyme and gene production, and control how your body uses and transports cholesterol. Flaxseed also contains many natural plant compounds called phytochemicals, including lignans, flavonoids and phenolic acids. These seeds can complement dishes such as salads or vegetables.
Artichokes
Half a Cup of artichokes contains 10.3 g of fiber called inulin, which promotes intestinal health by stimulating the growth of beneficial bacteria in the colon. It is also a soluble fiber that helps lower cholesterol and maintain a balanced sugar level. The average artichoke delivers 15 percent of the recommended daily intake of vitamin C, an important antioxidant that protects against oxidative damage caused by free radicals. Artichokes also provide 13 percent of the daily value of manganese and 8 percent of copper. Manganese is a major antioxidant in mitochondria, and copper also plays an antioxidant role throughout the body, including red blood cells.
Bean
Beans belong to the legume family, and as such they are an extraordinary source of nutrients and, of course, fiber, because for every 100 g there are about 20 g, depending on the variety. Among its components we also find iron, phosphorus, calcium, magnesium, manganese, copper and zinc. They play an outstanding role in maintaining the health of the bone, joint and hormonal systems. Beans are one of the best sources of vegetable protein.
Apples
Apple skin contains about 4.4 g of fiber. The type of fiber containing Apple is known as pectin. The average Apple has 8 percent of the recommended daily value of vitamin C and 2 percent of the recommended daily value of vitamin A In addition to iron. Apples bring potassium, phosphorus, calcium and folic acid. Flavonoids are powerful antioxidants that seek to neutralize free radicals in the body, which can reduce the risk of certain pathologies. Apples are a great snack in the middle of the morning or between the hours, thanks to how easy and convenient it is to transport them and eat.
Broccoli
One Cup of broccoli contains 10.3 g of fiber. One Cup also gives you 81 mg of vitamin C, which is a whopping 135 percent of the recommended daily cost based on a 2,000 calorie diet. It also provides about 567 IU of vitamin A, 0.07 mg of thiamine, and 0.11 mg of Riboflavin, which is about 11 percent, 5 percent, and 6 percent of daily values, respectively. It also contains 329 mmg of beta-carotene and 23 mmg of alpha-carotene acid. It also contains small amounts of Niacin, Pantothenic acid, vitamin B-6, folic acid and choline. Raw broccoli is also a good source of several essential minerals. One Cup provides 288 mg of potassium, 43 mg of calcium, 19 mg of magnesium, 60 mg of phosphorus, 0.2 mg of manganese and 0.7 mg of iron. It contains phytochemicals known as isothiocyanates, including indole-3-carbinol and sulforaphane. These substances can act as antioxidants and stimulate enzymes that detoxify your body.
Quinoa
Quinoa is a very versatile pseudocereal, as well as an alternative to wheat, has very interesting nutritional properties. As for fiber intake, it is 15%. Its high protein contribution allows it to be an ally of vegan or vegetarian athletes. It has a stockpile of unsaturated fats, including monounsaturated (with significant benefits for cardiovascular health) and polyunsaturated fatty acids omega-3 of plant origin. Quinoa can be tasted in a variety of recipes, such as salads or as a side dish.
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