Our diet is too low in fiber, around 15 to 20 g per day, according to a study carried out in 2012. However, it should be at least 30g per day even if the National Health Security Agency (Anses) considers that a consumption of 25 g is sufficient for our needs. Be that as it may, these results are worrying insofar as it is now accepted that an insufficient fiber intake increases the risk of cardiovascular illnessesofobesityof type II diabetes and of colorectal cancer.
What are the properties of fibers?
Fiber is essential for the proper functioning of the body. They do not contain calories and are not absorbed. They also have the advantage of reducing thefat absorption and sugars at the intestinal level. The fibers are also allies of a good transit and they participate in the maintenance of bacterial flora. On the diet side, dietary fiber also delays the feeling of hunger and thus limits the risk of cravings. They help us to control our weight. Some dietary fibers have a protective action of the intestinal flora against pathogenic bacteria. Studies have further shown thata high consumption of fibers would prevent the appearance of Colon Cancer.
What is the best source of fiber?
Fiber comes from different food sources: cerealsvegetables and legumes, fruits and seeds oilseeds. Dietary fiber is actually a set of complex carbohydrates that are neither digested nor absorbed in the body.small intestine. They are mainly found in whole foods (bread, pastarice), pulses (Chickpeas, lentilsetc.) and the fruits and vegetables. Renowned for stimulating intestinal transit and promoting satietythey also have a beneficial effect on lipid levelof cholesterolglucose andinsulin in the blood.
What are the different types of fiber?
There are 2 types of fibers :
- soluble fiber, they are soluble in water. They include pectins, gums and mucilages. When they come into contact with liquids, they become a kind of viscous gel. They facilitate the sliding of waste in the intestine and also participate in the control of blood sugar and cholesterol by trapping sugars and fats. They found mostly in fruits and vegetables and are gentler on the digestive system than insoluble fiber.
- insoluble fiber, they do not degrade, they are eliminated by the body, despite this, they also help the proper functioning of our body. They give volume to the stool and stimulate the contractions of the intestine. Also beneficial for transit, they can however be irritating when consumed in excess. They are mainly present in whole grains and can be the source of intestinal intolerances (flatulence, abdominal pain).
The ideal way to have good transit without intestinal discomfort is to alternate or combine these two types of fibre. The foods richest in fiber are cereal grains (wheat and oats), whole grainsdry vegetables (lentils, beans), the dried fruit (prunesapricots).
How to prepare high fiber foods?
Some preparation methods increase fiber availability:
- Cool potatoes after cooking as this increases their fiber intake, as well as their resistant starch content, which has the same benefits as insoluble fibre.
- For legumes, the best way to eat them is when they are sprouted.
How to germinate seeds quickly? Generally, they are soaked overnight in lukewarm water and allowed to germinate for 2 days. We consume as soon as the little germ comes out. Soaking and germination time varies by seed.
How to consume them? In raw hummus, mixed with ginger, parsley and lemon juice, or in a mixed salad. On the other hand, you have to be very carefulwhen the seeds germinate And observe certain hygiene rules to avoid bacterial contamination :
- Wash hands thoroughly before handling seeds
- Wash and scald containers and jars used for production
- Change the water and rinse the seeds with fresh water regularly (every one or two days)
- Rinse the seeds thoroughly before consuming them.
Good to know : Most fibrous foods contain both soluble fiber and insoluble fiber.
Sources:
- Dietary fiber intake in the French populationNutriNet-Santé study, November 2012
- Marie Belouze-Storm, Good anti-cellulite plans for lazy women, Marabout Editions, 2007
- Anne Dufour, My healthy food bible, Editions Leduc.s, 2019
Read also :
- 9 ways to cook coral lentils
- 6 ways to cook split peas
- 20 light recipes with zucchini
