When one thinks of fibers, immediately come images of brown, dry cereals and bread that are dense and difficult to chew. Unjustly depreciated, they are nevertheless essential to our diet. But where to find them?
Strange but true: one of the most important foods in our diet is also one of those that our body can not digest. Fiber is indeed the part of plant foods (fruits, vegetables, seeds, nuts, legumes, cereals) that we eliminate, which gives it many benefits. Most plant foods contain different types of fiber in varying amounts. It leaves the choice.
Benefits of fiber on our health
They help eliminate
Fibers promote the slippage of waste products from the digestive system. By acting as a sponge, they absorb the liquid, which reduces the intestinal contents and promotes transit, avoiding constipation and bloating.
They feed our good bacteria
Some types of fiber such as oligosaccharides, stimulate the growth of beneficial intestinal bacteria, which benefits the immune system. The key is a significant decrease in physical and mental illnesses.
They reduce cholesterol
Soluble fiber found in beans, oats, flaxseed and oat bran has been shown to help lower cholesterol levels, such as lowering LDL levels or bad “cholesterol.
They protect against disease
Because high-fiber foods have a lower glycemic index, they slow down the release of glucose in the blood, which can help prevent and control diabetes. Studies suggest that diets high in fiber also help reduce the risk of bowel cancer.
They help you feel better
Because high fiber foods are low GI, they are absorbed more slowly and thus make you feel fuller longer. Think about the difference between eating a large plate of crisp salad and a fast-food burger. The first takes enough time to eat and fills you up; the second can be eaten in a few bites and will probably leave you hungry a little later.
It helps us lose weight
This feeling of fullness is one of the reasons high fiber intake can help us lose weight and control it. Fiber slows the digestion of food, which slows down gastric emptying – in principle, we need more time to be hungry. Many studies have shown associations between high fiber diets and full diets, reduced body weight, and prevention of weight gain. Recent studies have focused on intestinal bacteria and the links between it and reduced weight.
How to have enough fiber
Having a balanced diet is a very good way to bring a large amount and a wide range of fibre to our diet: lots of fruits and vegetables, wholemeal bread, pasta, cereals and rice, nuts and seeds and legumes (beans, chickpeas, lentils).