Alimentos ricos em fibras: 5 benefícios para a saúde

High-fiber foods: 5 health benefits

You high fiber foods are part of a healthy and balanced diet due to the numerous benefits of dietary fiber.Dietary fibers are carbohydrates of plant origin that, when ingested, are not digested by the enzymes in our gastrointestinal system and, therefore, are not absorbed. They are compounds that have many beneficial effects on our body, and are even essential for the normal functioning of the digestive system.

5 benefits of high fiber foods

If you still have doubts about the benefits of foods rich in fiber, we share with you five advantages of this food that will make you want to include it in your routine now.

Increased feeling of satiety: foods rich in fiber increase the volume of gastric contents and delay its emptying.

Diabetes control: these types of foods alter the time it takes for glucose to be absorbed, helping to control blood sugar levels.

Contribution to good intestinal function: foods with fiber reduce constipation and intestinal transit, as they accelerate intestinal motility.

Strengthening intestinal flora: dietary fiber strengthens the activity and growth of protective bacteria necessary to help maintain a healthy intestine.

Protection against the development of cancer, especially colon cancer: foods rich in fiber accelerate the speed of intestinal transit, reducing the time the colon wall is exposed to potentially harmful agents.

And while there are benefits to including fiber-rich foods in your diet, excluding them or consuming them in low quantities also has its disadvantages. Low fiber intake is associated with constipation and the appearance of other intestinal transit disorders – such as hemorrhoids, diverticulosis, among others –, an increased risk of hyperglycemia and diabetes, high cholesterol and an increased risk of colon cancer.

Soluble Dietary Fiber vs Insoluble Dietary Fiber

Dietary fiber can be classified into two categories according to its ability to dissolve in water: soluble and insoluble fiber.

Benefits and examples of soluble dietary fiber

Soluble fibers are found mainly in oats, barley, vegetables, legumes – such as beans, lentils and peas – and fruits such as apples. They dissolve in water forming a gelatinous substance as they move through the gastrointestinal tract and are responsible for the feeling of satiety.They bind to fat and sugar and are then eliminated in the feces, contributing to the reduction of cholesterol and the control of diabetes.

Benefits and examples of insoluble dietary fiber

Insoluble fibers are found in green leafy vegetables, whole grains and wheat bran. They do not dissolve in water and remain intact throughout the intestinal transit.These play a leading role in the activity of the colon, as they are responsible for increasing the volume and fluidity of feces and stimulating intestinal motility, improving constipation and thus contributing to the protection of the colon wall.

How to consume the right amount of fiber daily?

There are plenty of reasons to start including fiber-rich foods in your diet, right? But if you still don't know how to include them in your daily diet and what the appropriate amount of fiber is, we can help.

Eat dark, mixed or wholemeal bread instead of traditional white bread, which is generally made with highly refined flour and therefore has a low fiber content.

Opt for unsweetened, high-fiber breakfast cereals.

Eat fruit between main meals and also as a dessert.

Eat vegetables, greens and legumes daily, either in soups or as a side dish to the main dish.

Alternate between eating pasta and white rice with their wholegrain versions, which are rich in fiber.

Include nuts in your diet.

If you can't eat fruit between meals due to lack of time, you can always opt for the Fruut option of dehydrated fruit.There is currently a wide variety of dried fruits on the market, all of which are a good source of fiber:

Red apple fruit: 2.5g/20gGreen apple fruit: 2.6g/20gPear fruit: 4.3g/20gWith all these tips and benefits, there is no longer any excuse not to start consuming more dietary fiber.See also what is the best bread to eat.Bibliographic references1. PNPAS. Fiber. Obtained from: https://alimentacaosaudavel.dgs.pt/nutriente/fibra/2. Mahan LK, Raymond JL. Krause's food & the nutrition care process. Fourteenth edition. St. Louis, Missouri: Elsevier. 2017.3. MedlinePlus. Soluble vs. insoluble fiber. US National Library of Medicine. 2020.