What fiber is and eight foods to help you get enough fiber

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

In this post, we'll look at such an underrated micronutrient called fiber. Its types, effect on the body and where to get it.

Of all the food components we need, fiber is the most underrated nutrient. We all already know about proteins, fats and carbohydrates, about calories and blah blah blah. If you don't already know, then you should definitely do it. Well, for now, back to the guest of honor.

Fiber is a popular name for dietary fiber, which affects the digestion of food in our body. Unlike proteins, fats and carbohydrates, fiber does not provide our body with energy, but plays a huge role in its life.

The main properties of fiber:

slowing down the movement of food in the body
lowering blood glucose levels
laxative effect
food processing assistance

Not bad, right? Also, dietary fiber is divided into two types: soluble and insoluble. Soluble takes on the role of regulating cholesterol and blood sugar levels. Insoluble, due to the fact that they absorb water well, they turn into a viscous gel in the stomach and help cleanse and remove all waste products.

Ideally, both soluble and insoluble fiber should be ingested. The former include peas, beans, barley, prunes, and avocados. The second is seeds and green vegetables. The daily intake of fiber is considered to be 35-50 grams. Let's take a look at some of the most fiber-rich foods and calculate how much you need to eat in order to meet your target.

Beans - 10 g. / 100 g.

Potatoes - 4 g / pc.

Spinach - 4 g. / 100 g.

Banana - 3 g / pc.

Oatmeal - 3 g. / 100 g.

Raisins - 10 g / 100 g.

Brussels sprouts - 4 g. / 100 g.

Rye bread - 6 g. / 100 g.

I tried to select the most common products, and you can familiarize yourself with the entire list. Total: To eat 35 grams of fiber per day, you need to eat about 2-3 fruits, several servings (100 grams) of vegetables, and several servings of bread, oatmeal, or other cereal.

Try to slowly increase the amount of fiber in your diet. By drastically adding fiber to your diet, you may experience bloating, colic or constipation. Do not forget about water, as it also helps digestion and helps to get rid of negative symptoms.