Foods rich in fiber / which are

food fiber

Until recently, dietary fibers were considered only as indigestible glucose polymers , so they were not thought to have particular functions with our organism. With the discovery of the microbiota and the role of intestinal bacteria, dietary fibers have regained a deserved importance within human nutrition. This article let’s find out what foods are rich in fiber and what they own.

Properties of the fibers

Dietary fibers have different functions in our body, they are useful for:

  • increase the sense of satiety
  • improve glycemic control
  • protect the intestine
  • improve cholesterol profile
  • regulate intestinal transit
  • nourishing enterocytes (intestinal cells).

Fiber-rich foods are so important for our health and are recommended around 30g of fiber per day .
The fibers are divided into soluble and insoluble:

SOLUBLE FIBER INSOLUBLE FIBER
Pectins, gums, mucilages, galactomannans Cellulose, emicellulasa, lignin
They swell and form a gel Faecal mass increases
Gastric emptying times slow down Accelerate intestinal transit
Chelano glucose and cholesterol Reduce contact with harmful substances

If on the one hand a lower quantity may not be optimal, on the other we should not even exceed with a diet rich in fiber (especially if we suffer from irritable colon )

and dietary fibers can:

  • lead to a fermentative dysbiosis (excess of intestinal bacteria)
  • irritate the walls of the intestine
  • increase the symptoms of intestinal inflammation and irritable colon

In short, in the medium stat virtus.

Food rich in fiber

Finally, let’s find out which foods are richest in fiber (soluble and insoluble).

FOOD FIBERS FOOD FIBERS
wheat bran 42g Dried soy 12g
oat bran 42g peanuts 11g
Fava beans 21g Pistachios 11g
beans 15g Wholemeal wheat 10g
peas 15g Barley 9g
Pop Corn 15g Dates 9g
Rye 14g Plums 8g
Lentils 14g Oatmeal 8g
Chickpeas 13g Hazelnuts 8g
almonds 13g Bitter chocolate 8g

All these foods are rich in soluble fiber and insoluble , in addition to this we can add the vegetables in general and dried fruit , the fruit sugar and vegetables. Having a high content you have to be careful not to overdo it, especially if we are not used to it. If the fibers are introduced gradually our microbiota has time to get used and we suffer less of side effects (mainly intestinal gas).

which food contains fibers

6 foods that contain fibers that can not be missed

A particular mention goes to 6 foods that contain special soluble fibers that are very useful to our body. Foods that contain particular types of fibers are:

  • apples and pears (in the peel)
  • Kiwi
  • bananas
  • oats
  • prunes
  • artichoke

These soluble fibers are the preferred nourishment of the “good” bacteria of the microbiota and help to positively rebalance our intestinal flora (term now outdated). In general all legumes and all fruit have a good amount of soluble fiber.

Foods rich in insoluble fiber

The insoluble fibers are mainly contained in whole grains and vegetables. Rye, barley, buckwheat, whole wheat, spelled, are rich in insoluble fiber. Even vegetables contain, even if in a smaller quantity, a good quantity.

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