2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Cereals, legumes, fruits and vegetables contain very important dietary fiber. Rice, bread, white flour, chemically refined cellulose, which is contained in various types of sugar, are "dead" foods from a nutritional point of view, as they have lost much of the nutrients contained in the grains.
What are the benefits?
It is good to eat fiber foods because they contain the entire nutritional heritage of the grain, which means that there is a layer of bran and sprouts, rich sources of fiber, vitamins and minerals and endosperm, a source of starch and protein. Nutritionists recommend that our menu includes 50% whole grains.
The fiber in cereals (more than those in fruits and vegetables) helps prevent weight gain and reduces waist circumference, lowers blood sugar. They are all powerful allies of our health.
Benefits of fiber foods:
- are rich in minerals, vitamins and phytochemicals, to a much greater extent than refined foods;
- increase the feeling of satiety and facilitate intestinal passage;
- reduce the absorption of fat and cholesterol;
- high content of vitamin E and some B vitamins;
- are good for the heart, high-fiber foods lead to lower blood pressure.
Whole grains are among the foods that should not be neglected in the diet. By consuming them, chronic diseases can be prevented. They are recommended as a complete food for the prevention of tumors. Whole grains reduce the absorption of carcinogens and the risk of developing certain cancers.
What are foods rich in fiber?
If you also want advice on foods that contain more fiber, take a look at the list provided by a nutritionist:
- beans, beans, peas, lentils, chickpeas;
- whole grains and derivatives;
- artichokes, cabbage, chicory, carrots, eggplant;
- pears, apples, figs, bananas, dried fruits.
The introduction of whole grains in the menu should be done gradually so as to allow the body to adapt to higher fiber content. In fact, it requires slow chewing and prolonged digestion.
Fiber foods should be avoided
- people with inflammatory bowel disease during exacerbations should not eat fiber foods;
- suffering from diverticulosis (to introduce fiber in a normal situation, but to reduce it in the acute phase);
- those who suffer from bloating (better to prefer fruits, oats, sweet potatoes, as sources of fiber);
- people with indigestion: in case of dyspepsia, gastroesophageal reflux or gastritis.
Recommended:
Foods Rich In Fiber
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Fiber , also called fiber or fiber, are complex carbohydrates that are not absorbed by the body. Cellulose, pectin, mucous substances, gelatin and others can be defined as such. They can be found in fruits, vegetables, whole grains, nuts and seeds and legumes.
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