Do you know that dietary fibre is essential for staying healthy? The World Health Organization says so, which recommends daily consumption of at least 25g per day: an excellent reason to find out what dietary fibres are and, above all, where we can find them!
MANY FIBERS, MANY BENEFITS
Fibres are those parts of plant foods found in vegetables, legumes, cereals and fresh, dried and dried fruit. Based on their composition, they can be soluble or insoluble, thus generating different benefits in our body: let's immediately discover the advantages of soluble fibres!
1 - AGAINST CONSTIPATION
Do you know that around 1 in every 7 adults in the UK and about 16 out of 100 adults in the US suffer from constipation and that 85% of them are women? To counteract it by avoiding pain, abdominal swelling, flatulence and headaches, fibres are of great help because they regulate intestinal activity by protecting the intestine.
2 - INCREASE THE SENSE OF SATIETY
For a varied and balanced diet, adequate consumption of fibre is necessary, which, among other things contributing to slowing gastric emptying and the assimilation of nutrients, help to prolong the sense of satiety and, therefore, to keep appetite under control.
3 - REDUCE SUGAR ABSORPTION
Among the beneficial effects of soluble fibre, combined with carbohydrates in a varied and correct diet, they contribute to the metabolism of sugars, thus helping to control their effects on the body and prevent overweight and obesity.
SOME LAST GOOD ADVICE
As you may have guessed, following a diet as varied as possible is the prerequisite for integrating the right amount of fibre recommended by the WHO: soluble and insoluble fibres are in fact present in all plant foods, with varying proportions from food to food.
A few examples? Vegetables, legumes, seeds and tubers are an excellent source of fibre, as are dates and figs, especially if they are dehydrated.
Insoluble fibre prevails in whole grains and nuts and soluble fibre in fresh fruit.
Other little "goodies" to know: it is better to eat unpeeled apples and pears as their skin has the highest fibre concentration and finally…. with fibres, you have to drink water! As they absorb liquids within the gastrointestinal tract, if you don't drink enough, the fibres can cause dehydration, thus eliminating the positive effects listed so far.
All clear? Enough of lazy digestions and long live good nutrition with fibres!
Reference:
Digestive Health Landscape & Concept Evaluation - Quantitative Research - Harris Interactive - 2016.