Already sparrows are chirping that an unbalanced and improper diet is detrimental to our health. Most of us do not think that dietary fiber is the one that, with sufficient intake, prevents many health problems.
What is fiber?
Most dietary fiber is found in the plant cell wall. Unlike other building blocks of food such as fats, proteins and carbohydrates that the body breaks down and absorbs, it does not digest fiber. These go virtually intact through the stomach, small intestine, colon and out of the body. We divide them into soluble and insoluble. Soluble fibers dissolve in water and become gel-like. They are found in peas, beans, oats, apples, citrus fruits, barley, carrots and plantain. Insoluble fiber promotes the movement of ingested food through the digestive system. They are found in wholemeal flour, wheat bran, nuts and vegetables such as string beans, potatoes, cauliflower and the like.
Low fiber diet
If our menus are mostly made up of unhealthy and processed foods, with little fruit and vegetables, this will definitely not benefit us in the long run. How quickly it will happen to us that we will have bowel problems, struggle with the weight gained, we will have a bad effect on the heart, we will raise our sugar and we could go on and on. There should be three main food groups on the plate: a quarter of the meal should be from protein, a quarter from carbohydrates, and half should be vegetables or fruits.
How to consume more fiber?
Dietary fiber is very beneficial to our body, so it is important that we pay attention to include it in our meals on a regular basis. Instead of “white” products, we prefer to choose whole grains, increase the intake of legumes such as beans, lentils and barley. Include fruits or vegetables in each meal. Above all, avoid a processed diet and ensure adequate fluid intake and exercise.
What if we can’t get enough of them with food?
In the event that we do not manage to get enough fiber with a regular diet, we can resort to natural solutions in the form of dietary supplements. For example, such is the Indian plantain, whose seeds contain as much as 70 g of soluble fiber per 100 g. This is considered one of the best fibers for regulating digestion, as in contact with water (it is recommended to drink it at least 2 liters a day) it swells and creates a natural gel. The gel then softens the stool and helps facilitate bowel movements, and also binds toxins and coatings as it travels through the digestive tract. It works great in combination with plums, which also has a beneficial effect on digestion, which our grandmothers have already sworn to.