Here are 4 fiber-rich foods that you should add to your diet. The benefits? A healthy and disease-free gut, for example, constipation, diabetes, and obesity. Do you need more reasons?
The digestive system has gone from a secondary role to a leading one, thanks to the billions of bacteria that inhabit it. An unhealthy digestive system is associated with conditions ranging from compromised immunity, lack of concentration, bloating to skin problems.
Currently, we know that the bacteria that inhabit our digestive system are truly powerful. They can influence our mood, our energy levels, and even protect us from serious diseases.
Do you know the functions of good bacteria? Find out everything here.
We have to take care of them, feeding the good ones and starving the bad ones. Fiber can prove to be an important ally in maintaining a healthy and cared-for digestive system.
Fiber is a complex carbohydrate that is not digested by the human body. They are compounds of plant origin and can be found in some foods such as fruits, vegetables, grains, and cereals.
Adequate consumption of fiber in the diet is important to maintain the health of the digestive system, help with the feeling of fullness, fight and prevent diseases such as constipation, obesity, and diabetes, and cardiovascular diseases and should be part of anyone's diet, regardless of age. Plants that are high in protein also have large amounts of fiber, and according to the WHO recommendation, fiber intake should be between 25 g and 35 g per day.
There are several benefits of fiber that you should consider to improve your digestive health. Find out more here:
Fiber can be classified into two categories according to its ability to dissolve in water: soluble fibers and insoluble fibers.
Processed foods have less fiber, and animal-derived foods do not contain any fiber. Put simply: animals are supported by bones, and plants are supported by fiber. Therefore, you should look for fiber-rich foods that help you avoid constipation and other conditions.
Easy to incorporate into your daily diet and with benefits proven by science, the 4 foods we bring you help the digestive system work better and prevent constipation.
Psyllium husk is a natural source of soluble fiber, helping to avoid constipation by regulating bowel function. Due to its high fiber content, it contributes to normal digestion, also aiding in the reduction of cholesterol and fat levels in the blood. A study published in the scientific journal Molecular Nutrition and Food Research showed, in fact, that the consumption of soluble fiber can help regulate cholesterol.
According to studies by the European Journal of Clinical Nutrition, type 2 diabetes patients who consumed psyllium not only had an improvement in blood sugar but also a reduced risk of heart disease. This is because they showed improvements in hypertension and, consequently, in cardiovascular health.
Psyllium husk is considered a prebiotic, that is, a substance necessary for creating healthy colonies of probiotics in the intestine. And, as we all know, a healthy digestive system is essential for a healthy immune system, helping the body to fight infection, reduce inflammation, and maintain healthy tissues and cells. In addition, it can help to control weight. Since psyllium husk absorbs liquid in the body, it can help to achieve a greater feeling of fullness, aiding in the control of the amount of food you consume. Here you can find out how to take it.
These tiny seeds pack a serious dose of fiber: for every 28g of chia seeds, you get 11g of fiber. They are also a good source of omega-3 and complete protein. The protein and fiber present in these seeds can help those looking to lose weight, as they help to maintain a feeling of fullness. They can also contribute to bone health by being rich in calcium, magnesium, linoleic acid, and phosphorus. Introducing fiber-rich foods like chia into your diet also helps to alleviate constipation. How about a chia pudding to start your day?
Fiber is the main nutrient found in apple fiber. A single serving provides 5 to 6 grams of fiber, the same amount as a large apple. Apple fiber is rich in prebiotics, such as pectin, helping to improve the health of the digestive system by increasing the number of healthy bacteria in the gut. Plus, we know that low intake of fiber is associated with a higher risk of developing constipation and pectin adds bulk to the stool and increases transit time. Several studies have also shown that adding pectin-rich foods, like apples and apple fiber, can help to reduce cholesterol levels. Have you added it to your smoothie or oatmeal yet?
Oats contain a powerful soluble fiber called beta-glucan, which partially dissolves in water and forms a thick solution. It therefore delays the absorption of glucose and hinders the absorption of total cholesterol and bad cholesterol (LDL). In addition, this fiber increases the growth of beneficial bacteria and reduces harmful bacteria in the intestine, thus strengthening the immune system. Since it is rich in fibers, which slow down the digestion time of food, it prolongs satiety and reduces food intake throughout the day. Ready to try? We have an oat-based product here that we're sure you'll love!
It's never too early or too late to start eating healthily. The benefits of adequate consumption of fiber-rich foods go far beyond regulating bowel movements and preventing constipation. They assist in weight loss processes and can help reduce serious health risks, such as heart disease, type 2 diabetes, and bowel cancer. Opt for easy ways to increase your fiber intake, such as adding apple fiber to oatmeal or a smoothie, or even snacking on a chia pudding and varying the toppings. Remember to also increase your water intake level.
