Fiber is an indispensable food because it helps your digestive system work properly.
Unfortunately, we do not consume the 30 grams of fiber we need every day. Especially women, it is estimated that 98% of us have suffered from a digestive problem related to low fiber consumption (pain, inflammation, constipation, etc.).
The intestine sweeper
Fiber is not a nutrient in itself, its value comes from its ability to absorb triglycerides and sugar.
And is that, due to its composition, our body can not digest or absorb, so that the body has no choice but to eliminate it, but with all the bad that is in its path.
In practical terms, it is a good “sweeper” that destroys the toxins and debris that clog the intestine.
There are 2 types of fiber:
Insoluble fiber: one that does not dissolve in water and is especially good because it helps you go to the bathroom. You find it in brown rice, wheat bran, corn and vegetables (carrots, celery, spinach, asparagus)
Soluble fiber: attracts water and forms a kind of gelatin that when fermented to the intestine, helps protect the colon and promotes the elimination of cholesterol and bile acids.
Examples are: probiotics (fermented milks, yogurt and products with added probiotics); fruits such as orange, apple, strawberry, raspberry; vegetables such as cabbage, broccoli, nopales; grains such as oats, brown rice, wheat bran, nuts and barley; and legumes (beans, chickpeas, lentils).
Benefits of eating fiber
- Accelerates your intestinal transit: improves the amount, weight and consistency of feces.
- Helps control blood glucose levels: delays the absorption of sugar, which is very useful for those with type 2 diabetes.
- Ideal tool for weight loss: fiber requires that you chew longer, which allows your brain to send satiety message before.
- Prevents diseases: fulfills an important function related to the prevention of cardiovascular diseases. It makes it easier for cholesterol to be eliminated with faeces and hinders the absorption of fats.
There is no ideal time to eat fiber. Inclúyela at breakfast, at dinner or as a snack at any time of the day. To get to the daily recommendation you need about five servings of fruits and vegetables with a shell (that’s where it is).
To consume fiber in excess, also has negative consequences because it prevents the body from properly absorbing the minerals. But we are talking about a diet based on 90% fiber, strict vegetarians, for example.