Description
Dietary fibers are carbohydrates and lignin that are naturally present in plant foods and which are not digested and absorbed by the digestive system. There is also another type of fiber called functional fibers that are actually carbohydrates that have been isolated, extracted and / or purified. To be part of the range of functional fibers, they should exert beneficial effects on the body. The functional fibers are not digested or absorbed by the digestive system as well as dietary fiber.
The fibers have different roles to play at the physiological level including the regularization of the gastrointestinal function, lower cholesterol levels and the management of blood glucose (sugar in the blood). They also contribute to the feeling of fullness that can help with weight management by reducing energy intake. There are also many studies, but not all who claim that adequate intake of fiber protect against colon cancer.
There are two types of fiber in plant foods: soluble fibers (viscous) and insoluble fiber. These are soluble fibers which have the property of decreasing blood glucose and cholesterol levels. Insoluble fiber in turn, increase the fecal volume to regulate the bowel function. Most plant foods contain both types of fiber. However, the amount of each type of fiber varies depending on the food.
Food predominantly insoluble fiber Food predominantly soluble fiber
Wheat bran and wheat cereal Psyllium and fortified cereals
Vegetables: cauliflower, cabbage Kale,
green peas, spinach, turnip, green beans Legumes: kidney beans, peas
Fruit: raspberries, apple, pear, banana, Fruits: orange, grapefruit, mango, dried prunes
blueberries, strawberries
Nuts and seeds: almonds, peanuts Vegetables: asparagus, Brussels sprouts, carrots, onion
Legumes in general Barley
Daily fiber needs
Total fiber requirements have been prepared on a contribution which, according to scientific data, protects against cardiovascular disease and diabetes.
Age Adequate Intake (AI)
Babies 0 - 6 months ND
Infants 7 to 12 months ND
Babies 1-3 years 19 g
Children 4-8 years 25 g
Boys 9-13 years 31 g
Girls 9-13 years 26 g
Boys 14-18 years 38 g
Girl 14-18 years 26 g
Men 19-50 years 38 g
Women 19-50 years 25 g
Men 50+ 30 g
Women 50+ years 21 g
Pregnant women 28 g
Nursing Women 29 g
Dietary fiber sources
The main sources of fiber are fruits and vegetables and grain products, legumes and nuts.
foodstuffs servings Quantities (mcg)
cooked legumes 250 ml (1 cup) 12 - 17
Breakfast Cereals,100% wheat bran 30 g (1 oz) 10
Soy beans, fresh (edamame), boiled 250 ml (1 cup) 8
raspberries 125 ml (1/2 cup) 4-6
boiled artichoke 1 medium (120g) 5
Prunes, cooked Pitted 75 ml (80 g) 5
Pear with skin 1 medium (166 g) 5
Green peas, cooked 125 ml (1/2 cup) 4-5
blackberries 125 ml (1/2 cup) 4
Canned pumpkin 125 ml (1/2 cup) 4
Dates and dried figs 60 ml (1/4 cup) 4
Potato with skin, baked 1 medium (150g) 4
boiled spinach 125 ml (1/2 cup) 4
Roasted almonds in oil or dry 60 ml (1/4 cup) 4
Sweet potato porridge 1 medium (151g) 4
Apple with the peel 1 medium (138g) 3
Winter squash, cooked 125 ml (1/2 cup) 3
Papaya 1/2 fruit (153 g) 3
Brussels sprouts, cooked 4 sprouts (84 g) 3
blueberries 125 ml (1/2 cup) 2-3
Tips to increase their fiber intake:
Replace refined grains with brown rice, pasta or bread made from whole grains.
Consuming more fiber-containing fruits: apples and pears with their peel, raspberries and blackberries, dried fruits (prunes, apricots and dates).
Choose more often high fiber vegetables: artichokes, peas, beets, carrots, broccoli, cabbage, Brussels sprouts, corn, turnip, potatoes with the peel.
Eating more often legumes, excellent sources of dietary fiber: white or red beans, lentils, lima beans, chickpeas.
Add lentils or beans in soups, casseroles and salads. Cook a vegetarian chili.
Spread hummus on a slice of whole grain bread or crackers as a snack rich in fiber.
Snack, choose high fiber cereals (4 grams of fiber per serving and read) or a high fiber muffin homemade.
When making muffins recipes, replace white flour with whole wheat flour. Add ground flaxseed or wheat bran or oatmeal.
Add wheat bran or oatmeal, flax seeds or chia to your yogurt and compotes.
Add soybeans to soups, stir-fries or salads
Snack, eat a small handful of dried fruits and nuts.
Read food labels and choose breads, bagels, pitas, tortillas and crackers that contain from 2 to 4 grams of fiber per serving.
It is very important to increase their fiber intake gradually and drink plenty of water to avoid certain gastrointestinal symptoms.
Potential interactions
A high fiber intake may impair the absorption of various nutrients such as calcium, magnesium, iron and zinc. By cons, when there is no deficiency in these nutrients in the diet, an adequate intake of fibers appear to compromise the reserves of these nutrients.
Deficiency fibers
As the fibers are not an essential nutrient, low intake provides no deficiency symptoms. By cons, inadequate intake of fiber can lead to constipation due to the low fecal volume.
Excess fibers
Excessive intake of fiber has no deleterious effect except some gastrointestinal symptoms such as bloating or gas. Overconsumption is very unlikely.
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