This article is the responsibility of Compal
More than eating a lot (or eating a little), healthy eating is made of the right choices. And eating well does not imply a feeling of deprivation, quite the opposite. The feeling of satiety can be the key to not giving in to temptation and, in this regard, the fiber in food can make an important contribution.
What is fiber?
Fiber is the nutrient of plant origin consisting mainly of polysaccharides. These compounds are not absorbed by the body and this means that they play an important role in the digestive system. Some of its most important functions are in the regulation of intestinal transit. Upon reaching the small intestine intact, the fibers are fermented by the intestinal microbiota, contributing to its health.
Broadly speaking, fiber is divided into two main groups:
- Soluble Fiber — these fibers dissolve in water and intestinal fluids forming a kind of gel throughout the digestive process;
- Insoluble fiber: it does not dissolve with the help of water and remains intact throughout the passage through the intestinal tract. While the former is a source of calories, the latter is not, since it is not digested.
Basically, fiber slows down the rate at which the body absorbs food and therefore gives us the feeling of being well fed for longer. Due to these properties, it also plays an important role in diabetes control and obesity prevention. As a kind of “extra benefit” we can still talk about its ability to reduce cholesterol levels and protect the colon from cancer.
How to eat fiber?
For all the fiber benefits already mentioned, getting the recommended amount of fiber per day should be a priority. The dose is 25 g and some foods, such as whole grains and fruits and vegetables, should be the preferred sources.
Discover some foods that you can include in your diet that are sure to be ideas to provide you with fiber!
Foods that provide us with fiber
whole grains – they are the main providers of fiber in our foods, mainly including insoluble fibers in their composition. The recommendation is to include 3 servings of whole grains instead of refined ones. Some examples are oatmeal and other whole grains, whole grain and mixed bread, whole grain breakfast cereals, which should have little or no added sugar at the same time.
Fruits and vegetables – both fruits and vegetables are excellent sources of fiber, which also provide other nutrients such as vitamins, minerals and phytochemicals, compounds that have been recognized for their beneficial effects on health.
Oil seeds and fruits – Nuts, like walnuts and almonds, and seeds, like flaxseed and chia, are also great sources of fiber, along with healthy fats and a hefty protein content.
legumes – Legumes, such as cereals, beans, peas and lentils, for example, are foods that should not be forgotten either, since their nutritional richness is widely recognized and one of the reasons is their considerable fiber content.
Discover chickpea recipes!
In addition to including these ingredients in our recipes, some products combine several high-fiber ingredients that are a practical and very tasty option to include more fiber in your diet. This is the case of Compal Vital Bom Dia, a range that includes options with a high fiber content, in a combination of ingredients that result in three nutritious versions with different flavors. In addition to not having added sugars or sweeteners.
Discover fruit ice cream recipes!
Sources:
nutrition
APN
Healthy eating – DGS
APN
nutrition
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Source: Observadora
