Foods rich in fiber: find out what they are and their benefits
|
|
|
Tempo de leitura: 2 min
What is fiber?
Fiber is a type of carbohydrate found in plant-based foods that the human body is unable to fully digest.
There are two main types of fiber:
- Soluble fibers : Dissolve in water forming a gel-like substance.
- Insoluble fibers : They do not dissolve in water and can promote intestinal transit.
What are the foods richest in fiber?
1. Seeds
The fibers in the seeds are present in both the skin and the pulp.
Examples of seeds:
- Chia seeds
- Flaxseeds
- Pumpkin Seeds
- Sunflower Seeds
2. Legumes
In addition to providing fiber, they also provide plant-based proteins and other essential nutrients, such as micronutrients.
Examples of seeds:
- Bean
- Lentil
- Chickpea
- Pea
3. Fruits
In fruits, fibers are present in both the skin and the pulp!
Examples of seeds:
Discover Mahta 's Superfoods !
It has 11 regenerative superfoods from the Amazon biome.
- Rich in prebiotic fibers
- Rich in antioxidants
- Made from plants
- With freeze-dried ingredients
4. Whole grains
Whole grains are those that have all parts of the grain preserved.
Examples of whole grains:
- Oat
- Quinoa
- Whole wheat
- Brown rice
- Whole rye
- Amaranth
5. Vegetables
Examples of vegetables:
- Cabbage
- Spinach
- Lettuce
- Chard
- Arugula
- Mustard (leaves)
6. Vegetables
In addition to vegetables containing fiber, they are low in calories and rich in vitamins and minerals.
Examples of vegetables:
- Pumpkin
- Carrot
- Okra
- Chayote
- Eggplant
- Cucumber
- Pod
7. Oilseeds
Oilseeds are highly nutritious foods, rich in dietary fiber , good fats, vitamins and minerals.
Examples of oilseeds:
- Almonds
- Pistachio
- Brazil nut
- Nose
- Hazelnut
- Macadamia
- Cashew nuts
- Peanut
What are the benefits of eating foods rich in fiber?
Eating foods rich in fiber brings several health benefits and is essential for the proper functioning of the body.
Improves intestinal transit : Fiber increases the volume of stool and facilitates its elimination, preventing constipation.
Promotes satiety and helps with weight loss : Fiber prolongs digestion time, increasing the feeling of fullness.
-
Lower cholesterol : Soluble fiber, such as that found in oats and legumes, helps lower cholesterol levels, protecting cardiovascular health.
Regulates blood sugar levels : Fiber can slow the absorption of carbohydrates, preventing spikes in blood sugar.
How to make a high fiber diet?
Incorporating more fiber into your diet isn't that difficult. Here, we'll give you three examples of how to include fiber in your diet!
Eating at least three servings of fruit a day is a great way to increase your fiber intake. Besides being high in fiber, they're also an important source of micronutrients and antioxidants!
Prioritizing whole grains is also an important strategy for increasing fiber intake. They retain their hulls and bran, which are rich in fiber, unlike cereals that undergo industrial processes and lose some of it.
Eating at least two servings of vegetables a day is another effective way to ensure a good fiber intake. Besides providing this fiber, vegetables are low in calories and provide essential micronutrients for the body!
Larissa Ayumi Kikuchi
Bowel problems: learn about the main ones and their causes
Fruits of the Amazon: 10 treasures you need to know
