Fibers in a nutshell
Why should they be adopted?
Fibers are substances of plant origin that are neither digested nor absorbed by our digestive tract. However, our intestinal flora, by degrading them, allows us to absorb carbohydrates in a variable and partial way, hence their participation up to 2cal/g in our energy intake. They are numerous and varied: banana, chickpeas, grapes, oatmeal, oilseeds, fruits and vegetables, wholemeal bread, pasta, cereals and rice, nuts and seeds and legumes (beans, chickpeas, lentils).
Benefits of fiber on our health
- They help eliminate
Fiber promotes the sliding of waste produced by the digestive system.
- They feed our good bacteria
Certain types of fiber stimulate the growth of beneficial gut bacteria, which benefits the immune system. As a result, a notable reduction in physical and mental illnesses.
- They lower cholesterol
The soluble fiber found in beans, oats, flax seeds, and oat bran has been shown to help lower LDL or “bad” cholesterol levels.
- They protect against diseases
Because fiber-rich foods have a lower glycemic index, they slow the release of glucose into the blood, which can help prevent and control diabetes. Studies suggest that high-fiber diets also help reduce the risk of bowel cancer.
- They help to feel fitter
Fiber-rich foods are absorbed more slowly and therefore make you feel fuller for longer. Think of the difference between eating a big plate of crunchy 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 bit later.
- It helps us lose weight
Fiber slows the digestion of food, which slows gastric emptying – in principle, it takes us longer to feel hungry.