Fiber consumption is one of the most recommended by food experts, for all the benefits it generates for the body, but Cristina Sabaté, a dietitian nutritionist at the Julia Farré Center explains that fiber consumption can vary depending on the caloric intake of person.
Namely, “the amount of fiber that is recommended to consume per day is related to the amount of total energy that we consume throughout the day through our diet”, explains Sabaté, also adding that excessive consumption of fiber can also be just as harmful as consuming it at low levels.
Fiber is important for reducing intestinal transit time, lowering abdominal pressure, as well as preventing and treating constipation.
Probably one of the best known foods for its high fiber content is oatmeal, but there are others that have a greater amount of this nutrient. According to the portal The vanguardthese are:
Pumpkin seeds: Oatmeal has 5.6 grams of fiber per 100 grams of the product, while pumpkin seeds have 18 grams per 1000 grams. These can be used in salads, or at breakfast, because in addition to the aforementioned nutrient, it has folic acid, calcium, magnesium and potassium.
Why is it important to include it in the diet?
Normally, fiber is recognized for its contribution to the prevention and relief of constipation; however, foods that contain fiber may also provide other benefits to the human body, such as helping to maintain a healthy weight and reducing the risk of diabetes, heart disease, and some types of cancer.
Dietary fiber includes the parts of plant foods that the body cannot digest or absorb and is commonly classified as soluble, which dissolves in water, or insoluble, which does not dissolve.
In the first case, it dissolves in water to form a gelatinous material. It can help lower cholesterol and glucose levels in the blood. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, and barley.
On the other hand, according to the portal Mayo ClinicInsoluble fiber promotes movement of material through the digestive tract and increases stool bulk, so it may be of benefit to those struggling with constipation or irregular bowel movements.
Whole wheat flour, wheat bran, nuts, beans, and vegetables, such as cauliflower, green beans, and potatoes, are good sources of insoluble fiber.
What are the benefits?
Dietary or dietary fiber increases the weight and size of stool and softens it. A bulky stool is easier to pass, which decreases the chance of constipation.
Similarly, it helps maintain intestinal health. A high fiber diet can reduce the risk of developing hemorrhoids and small pouches in the colon. Studies have concluded that a high fiber diet probably lowers the risk of developing colorectal cancer.
Another benefit is that it lowers cholesterol. The soluble fiber found in beans, oatmeal, flaxseed, and oat bran can help lower total cholesterol levels in the blood by lowering levels of low-density lipoprotein, or “bad” cholesterol. According to the latest research, people who increase their consumption of soluble fiber between 5-19 grams per day develop a 5% decrease in this type of cholesterol.
Another of its positive effects is that foods with a high fiber content tend to fill you up more, which generates a feeling of satiety and in this way obesity can also be avoided. Similarly, this medical site cites that increased dietary fiber intake, especially cereal fiber, is associated with a lower risk of dying from cardiovascular diseases and all types of cancer.