{"id":1368,"date":"2025-03-07T22:24:25","date_gmt":"2025-03-07T22:24:25","guid":{"rendered":"https:\/\/fruut.pt\/?p=1368"},"modified":"2025-03-10T22:55:52","modified_gmt":"2025-03-10T22:55:52","slug":"alimentos-ricos-em-fibras","status":"publish","type":"post","link":"https:\/\/fruut.pt\/en\/2025\/03\/07\/alimentos-ricos-em-fibras\/","title":{"rendered":"High-fiber foods: 5 health benefits"},"content":{"rendered":"<h1><strong>High-fiber foods: 5 health benefits<\/strong><\/h1>\n<!-- \/wp:post-content --><!-- wp:paragraph -->\n\n<span style=\"color: #000000;\">You <strong>high fiber foods<\/strong> are part of a healthy and balanced diet due to the numerous benefits of dietary fiber.<\/span>\n\n<span style=\"color: #000000;\"><!-- \/wp:paragraph --><!-- wp:paragraph --><\/span>\n\n<span style=\"color: #000000;\">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.<\/span>\n\n<!-- \/wp:paragraph --><!-- wp:paragraph -->\n<h2><strong>5 benefits of high fiber foods<\/strong><\/h2>\n<!-- \/wp:paragraph --><!-- wp:paragraph -->\n\n<span style=\"color: #000000;\">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.<\/span>\n<ul>\n \t<li><span style=\"color: #000000;\">Increased feeling of satiety: foods rich in fiber increase the volume of gastric contents and delay its emptying.<\/span><\/li>\n<\/ul>\n<ul>\n \t<li><span style=\"color: #000000;\">Diabetes control: these types of foods alter the time it takes for glucose to be absorbed, helping to control blood sugar levels.<\/span><\/li>\n<\/ul>\n<ul>\n \t<li><span style=\"color: #000000;\">Contribution to good intestinal function: foods with fiber reduce constipation and intestinal transit, as they accelerate intestinal motility.<\/span><\/li>\n<\/ul>\n<ul>\n \t<li><span style=\"color: #000000;\">Strengthening intestinal flora: dietary fiber strengthens the activity and growth of protective bacteria necessary to help maintain a healthy intestine.<\/span><\/li>\n<\/ul>\n<ul>\n \t<li><span style=\"color: #000000;\">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.<\/span><\/li>\n<\/ul>\n<!-- \/wp:paragraph --><!-- wp:paragraph -->\n\n<span style=\"color: #000000;\">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 \u2013 such as hemorrhoids, diverticulosis, among others \u2013, an increased risk of hyperglycemia and diabetes, high cholesterol and an increased risk of colon cancer.<\/span>\n\n<!-- \/wp:paragraph --><!-- wp:paragraph -->\n<h2><strong>Soluble Dietary Fiber vs Insoluble Dietary Fiber<\/strong><\/h2>\n<!-- \/wp:paragraph --><!-- wp:paragraph -->\n\n<span style=\"color: #000000;\">Dietary fiber can be classified into two categories according to its ability to dissolve in water: soluble and insoluble fiber.<\/span>\n\n<!-- \/wp:paragraph --><!-- wp:paragraph -->\n<h3><strong>Benefits and examples of soluble dietary fiber<\/strong><\/h3>\n<!-- \/wp:paragraph --><!-- wp:paragraph -->\n\n<span style=\"color: #000000;\">Soluble fibers are found mainly in oats, barley, vegetables, legumes \u2013 such as beans, lentils and peas \u2013 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.<\/span>\n\n<!-- \/wp:paragraph --><!-- wp:paragraph -->\n\n<span style=\"color: #000000;\">They bind to fat and sugar and are then eliminated in the feces, contributing to the reduction of cholesterol and the control of diabetes.<\/span>\n\n<!-- \/wp:paragraph --><!-- wp:paragraph -->\n<h3><strong>Benefits and examples of insoluble dietary fiber<\/strong><\/h3>\n<!-- \/wp:paragraph --><!-- wp:paragraph -->\n\n<span style=\"color: #000000;\">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.<\/span>\n\n<!-- \/wp:paragraph --><!-- wp:paragraph -->\n\n<span style=\"color: #000000;\">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.<\/span>\n\n<!-- \/wp:paragraph --><!-- wp:paragraph -->\n<h2><strong>How to consume the right amount of fiber daily?<\/strong><\/h2>\n<!-- \/wp:paragraph --><!-- wp:paragraph -->\n\n<span style=\"color: #000000;\">There are plenty of reasons to start including fiber-rich foods in your diet, right? But if you still don&#039;t know how to include them in your daily diet and what the appropriate amount of fiber is, we can help.<\/span>\n\n<!-- \/wp:paragraph --><!-- wp:list {\"ordered\":true,\"start\":1} -->\n<ol start=\"1\">\n \t<li style=\"list-style-type: none;\">\n<ol start=\"1\"><!-- wp:list-item --><\/ol>\n<\/li>\n<\/ol>\n<ul>\n \t<li><span style=\"color: #000000;\">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.\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n \t<li><span style=\"color: #000000;\">Opt for unsweetened, high-fiber breakfast cereals.<\/span><\/li>\n<\/ul>\n<ul>\n \t<li><span style=\"color: #000000;\">Eat fruit between main meals and also as a dessert.<\/span><\/li>\n<\/ul>\n<ul>\n \t<li><span style=\"color: #000000;\"><!-- \/wp:list-item --><!-- wp:list-item -->Eat vegetables, greens and legumes daily, either in soups or as a side dish to the main dish.<\/span><\/li>\n<\/ul>\n<ul>\n \t<li><span style=\"color: #000000;\"><!-- \/wp:list-item --><!-- wp:list-item -->Alternate between eating pasta and white rice with their wholegrain versions, which are rich in fiber.<!-- \/wp:list-item --><!-- wp:list-item \/--><!-- wp:list-item --><\/span><\/li>\n<\/ul>\n<ul>\n \t<li><span style=\"color: #000000;\">Include nuts in your diet.<\/span><\/li>\n<\/ul>\n<!-- \/wp:list-item -->\n\n<!-- \/wp:list --><!-- wp:paragraph -->\n\n<span style=\"color: #000000;\">If you can&#039;t eat fruit between meals due to lack of time, you can always opt for the Fruut option of dehydrated fruit.<\/span>\n\n<!-- \/wp:paragraph --><!-- wp:paragraph -->\n\n<span style=\"color: #000000;\">There is currently a wide variety of dried fruits on the market, all of which are a good source of fiber:<\/span>\n\n<!-- \/wp:paragraph --><!-- wp:list -->\n<ul>\n \t<li style=\"list-style-type: none;\">\n<ul><!-- wp:list-item --><\/ul>\n<\/li>\n<\/ul>\n<strong>Red apple fruit: 2.5g\/20g<\/strong>\n\n<strong><!-- \/wp:list-item --><!-- wp:list-item --><\/strong>\n\n<strong>Green apple fruit: 2.6g\/20g<\/strong>\n\n<strong><!-- \/wp:list-item --><!-- wp:list-item --><\/strong>\n\n<strong>Pear fruit: 4.3g\/20g<\/strong>\n\n<!-- \/wp:list-item -->\n\n<!-- \/wp:list --><!-- wp:paragraph -->\n\n<span style=\"color: #000000;\">With all these tips and benefits, there is no longer any excuse not to start consuming more dietary fiber.<\/span>\n\n<!-- \/wp:paragraph --><!-- wp:paragraph -->\n\n<span style=\"color: #000000;\">See also <span style=\"color: #69130f;\"><a style=\"color: #69130f; text-decoration: underline;\" href=\"https:\/\/fruut.pt\/en\/2025\/03\/07\/qual-o-melhor-pao-para-comer\/\">what is the best bread to eat<\/a>.<\/span><\/span>\n\n<!-- \/wp:paragraph --><!-- wp:paragraph -->\n\n<span style=\"color: #000000;\">Bibliographic references<\/span>\n\n<span style=\"color: #000000;\"><!-- \/wp:paragraph --><!-- wp:paragraph --><\/span>\n\n<span style=\"color: #000000;\">1. PNPAS. Fiber. Obtained from: <a style=\"color: #000000; text-decoration: underline;\" href=\"https:\/\/alimentacaosaudavel.dgs.pt\/nutriente\/fibra\/\">https:\/\/alimentacaosaudavel.dgs.pt\/nutriente\/fibra\/<\/a><\/span>\n\n<span style=\"color: #000000;\"><!-- \/wp:paragraph --><!-- wp:paragraph --><\/span>\n\n<span style=\"color: #000000;\">2. Mahan LK, Raymond JL. Krause&#039;s food &amp; the nutrition care process. Fourteenth edition. St. Louis, Missouri: Elsevier. 2017.<\/span>\n\n<span style=\"color: #000000;\"><!-- \/wp:paragraph --><!-- wp:paragraph --><\/span>\n\n<span style=\"color: #000000;\">3. MedlinePlus. Soluble vs. insoluble fiber. US National Library of Medicine. 2020.<\/span>\n\n<!-- \/wp:paragraph --><!-- wp:paragraph -->\n\n<!-- \/wp:paragraph --><!-- wp:paragraph -->\n\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n\n<!-- \/wp:paragraph -->","protected":false},"excerpt":{"rendered":"<p>Fiber: benefits and essential sources<\/p>","protected":false},"author":2,"featured_media":1373,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1368","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/fruut.pt\/en\/wp-json\/wp\/v2\/posts\/1368","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fruut.pt\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fruut.pt\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fruut.pt\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fruut.pt\/en\/wp-json\/wp\/v2\/comments?post=1368"}],"version-history":[{"count":12,"href":"https:\/\/fruut.pt\/en\/wp-json\/wp\/v2\/posts\/1368\/revisions"}],"predecessor-version":[{"id":1517,"href":"https:\/\/fruut.pt\/en\/wp-json\/wp\/v2\/posts\/1368\/revisions\/1517"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fruut.pt\/en\/wp-json\/wp\/v2\/media\/1373"}],"wp:attachment":[{"href":"https:\/\/fruut.pt\/en\/wp-json\/wp\/v2\/media?parent=1368"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fruut.pt\/en\/wp-json\/wp\/v2\/categories?post=1368"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fruut.pt\/en\/wp-json\/wp\/v2\/tags?post=1368"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}