Imagine if there was something that reduced the absorption of sugar by the body and kept you feeling full for longer? There is, and it is far from being a supplement in capsules. Dietary fiber does this and much more for your health. It is a macronutrient, as it is very important for the body. Therefore, foods with fiber should be consumed every day.
Want to know more about them and how to consume them? Read this article until the end and you will never want to go without fiber again.
What are dietary fibers?
These are macronutrients that are not absorbed by the body, but are essential for health. These are plant compounds that are found in many simple everyday foods and in the best protein bars, such as those from Bold Snacks.
Benefits of dietary fiber
It's amazing how a macronutrient that isn't even absorbed by the body has so many benefits, as you'll see now.
Goodbye, constipation
Do you suffer from constipation? Consuming more dietary fiber will help you to reduce or even eliminate constipation. This macronutrient improves intestinal transit and increases the volume of feces. It also makes evacuation easier, especially when the amount of water consumed is adequate. This happens because it lubricates the feces and intestines. Give it some fiber!
Hello, satiety
Fibers are not absorbed. Therefore, they form a gel in the stomach, which promotes a feeling of fullness for longer. Therefore, when you eat foods with fiber, you will feel less hungry.
Blood sugar regulation, wow
Carbohydrates are necessary, as they are the body's main source of energy. However, it is important to choose complex carbohydrates. They contain fiber. This prevents glucose from being absorbed too quickly by the body. This prevents insulin spikes, a phenomenon that can cause diabetes, fat accumulation, metabolic syndrome, among other problems.
Decreased cholesterol and triglycerides, taste
Fibers are capable of reducing the absorption of cholesterol and triglycerides in the intestine. This is even more advantageous in the long term. If you maintain a diet rich in fiber, your exams are more likely to be up to date. Your life will be surreal, health is the energy to do what we like.
Elimination of toxins in the intestine, there
Since the intestine works like clockwork, fiber is essential for eliminating toxins through feces. The pH of the intestine also becomes more balanced with fiber consumption.
Intestinal and gastrointestinal flora health, everything to me
Fiber is food for good bacteria, which is essential for healthy intestinal flora. It also reduces inflammation in the intestine and the onset of gastrointestinal diseases.
Daily fiber intake: recommendation
25 to 38 grams is the amount of fiber an adult should consume daily.
Fiber sources
There are many tasty options, you can eat them for breakfast, lunch, dinner and snacks in between.
Fruits
All fruits have fiber in their composition. But some have a greater amount, such as:
- Avocado.
- Litter.
- Khaki.
- Orange and other citrus fruits.
- Guava.
- Plum.
- Banana.
You can prepare dishes with the fruits, but the more natural you consume them, the more fiber will be preserved.
Vegetables
Like fruits, all vegetables contain fiber. The champions of this macronutrient are:
- Cassava flour.
- Cabbage.
- Broccoli.
- Carrot.
- Cooked sweet potato.
- Green pepper.
- Cooked pumpkin.
- Raw pumpkin.
- Lettuce.
Grains
- Soy flour.
- Cooked carioca beans.
- Green beans.
- Cooked lentils.
- Pea.
- Chickpea.
- Black beans.
Types of fibers
There are two types of dietary fiber, each of which brings different sets of benefits, but both are equally important and complement each other.
Solubles
Soluble fibers, as the name suggests, dissolve in the presence of water and form a gel, which increases satiety and slows the release of glucose into the body. They are found in fruits, vegetables, grains and foods with oats, wheat germ, barley and rye.
The ideal amount of soluble fiber per day is 6 grams, according to the World Health Organization (WHO).
Insolubles
Insoluble fibers are not diluted in water, and when they reach the large intestine, they speed up intestinal transit and increase the volume of feces. They act as a natural laxative.
Thus, they help to prevent constipation, hemorrhoids and many other diseases of the intestinal tract.
Whole grains, especially shelled almonds, chia and flax seeds, nuts, raisins, fruit and vegetable peels are some of the foods rich in this type of fiber.
Increase your water intake
Soluble fiber, mainly, and water, form an excellent combination for health. Without water, fiber consumption can cause flatulence.
“If a person ingests excess fiber and does not drink water, what may occur is constipation and one of the symptoms may be an increase in gas production, as bacteria feed on the fiber,” warned nutritionist Giovana Morbi to the website Cuidado pela Vida.
Protein bar with fiber
Protein bars are very popular. In addition to protein , they should have a good amount of fiber, like the Bold bar, with amounts between 4 and 5 grams, depending on the flavor. When balanced with carbohydrates, fats and proteins, it will be even better for your health.
A quick snack will keep you feeling full for longer, in addition to contributing to all the other benefits of this macronutrient. As you saw throughout the article, there are quite a few, right?
To have access to a tasty food, with good ingredients and lots of dietary fiber, choose your favorite Bold flavor and take one of our boxes home. If in doubt, ask for a mixed box, with several flavors.
